The Top 10 Basics of Weight Loss
You who want to lose weight and stay slim, do you really know how to do it? To be sure, check your knowledge with the list of the 10 major principles of weight loss from marieclaire.fr.
- Some water
We hydrate each day with 1.5 l of water , tea, infusion, coffee, including 1 lemon juice with water at room temperature when you wake up. Alkalizing, it neutralizes excess acidity in the body.
- Natural proteins
Fish, shellfish, poultry, meat, dairy products and eggs are highly satiating proteins, which dislodge fat mass while sculpting muscle capital. 1 serving every 3 meals (including fish 2 to 3 times a week) + according to appetite, as a snack: 1 to 2 yogurts or slices of ham.
- Unlimited cooked vegetables and raw vegetables (+ spices or light vinaigrette).
A high concentration of pro-satiety fibers, minerals and vitamins for caloric poverty. Noon and evening: 1 dessert plate of raw vegetables as a starter + 1/2 to 3/4 of a plate of vegetables as an accompaniment.
- Whole grains with a low glycemic index
Bread, pasta, rice, bulgur, buckwheat, spelled, quinoa, etc. and legumes (soya, lentils, split peas, white beans, etc.).
- For breakfast: 2 tbsp. tablespoons of whole muesli without added sugar or 1 to 2 slices of wholemeal or cereal bread + 1 knob of butter or 3 tbsp. of oatmeal without added sugar.
- At lunch: Table on 1/4 of cereals or legumes (3 tablespoons) or, at your choice, 1 slice of bread + 3/4 vegetables + proteins. Except for the first week to start losing weight, where you only consume slow carbohydrates for breakfast for the energy they distill and their long-lasting satiation.
- Two seasonal fruits per day
At lunch or as a snack in the afternoon + 1 fruit for breakfast. Except the first week, when we only keep the morning one.
Certain vitamins cannot be assimilated without fat and studies show that we get lighter with them. To distribute per day: 10 g of butter (1 mini-plate) + 2 tbsp. teaspoon of rapeseed, walnut, olive oil.
- Three dairy products a day
Products or 0% or 20%, including 1 for breakfast yogurt, faisselle, fromage blanc and cheese up to one serving per day instead of lunch. And a dairy for dessert at dinner.
- Zero refined products
Products with a high glycemic index, conducive to cravings (white bread, incomplete pasta, cookies, mashed potatoes and carrots …).
- Light dinner
We reduce the portions compared to those at lunch, we opt for lean proteins or vegetarian soup.
We practice a physical activity for 1 hour 3 times a week or 30 minutes per day. The simplest: brisk walking, provided you keep the right pace, perfectly straight, buttocks and stomach tucked in, shoulders back and swinging your arms, elbows bent.
- Helping people
To halve the calorie addition by reducing fats and sugars, take two capsules of a natural complex before lunch and two before dinner. Oenobiol 3 in 1 sensor, 27.50 for 60 capsules.
To reduce the energy of a pasta dish by 90%, we opt for the Japanese version konjac, i.e. 10 calories per 100 g. Japanese Secrets de Gerlinea, 1.70 per serving.
· To reduce snacking and eliminate, choose a drink full of seven plants and chromium. 126.96.36.199 Arkopharma Slimming Control, 14 for 14 sachets.
To deflate and drain, we drink a fruity liquid composed of raspberry ketone and anti-swelling dandelion. Kétoslim Biocyte Drainer, 19 for 500 ml.