The weather is looking fine and we immediately begin to look at ourselves in the mirror a little more closely. Will we be ready to get our swimsuits out? This culture of weightloss, which is exacerbated with the arrival of summer, also brings its share of “detox” and weight loss diets on the web. Inundated with information on social media, it’s easy to get carried away by this promise of having a “bikini body” just in time for summer. That’s why we thought we’d give you the full details on the healthy changes you should aim for in weight loss. Let’s face it, before attempting a drastic method of weight loss, let’s first think about making some basic lifestyle changes that can pay off a lot.
1) Slowly but surely:
0.5-1 lbs per week is a constant, stable loss that will be long-lasting and allow you to increase your pace and intensity of training without constantly starving. Any diet that promises you more necessarily requires rather drastic sacrifices … and are unsustainable in the long term.
Make sure you have foods rich in protein with every meal or snack: low fat dairy products, lean meats, fish, legumes, tofu etc. In addition to helping with post-workout recovery, they provide better support between meals.
Consuming plenty of it also increases digestion time and ensures satiety. Vegetables, whole grains (whole wheat pasta, sliced bread made with INTEGRAL wheat flour, quinoa, etc.) and fresh fruits make it possible to meet the daily requirements of 30g per day. In fact, most people don’t get enough fiber and would benefit from this change.
Sometimes our brain thinks it’s hungry, but in reality it’s thirst that makes it feel this way, especially when the ambient air is dry. Drink, breathe and assess whether your hunger is physiological or psychological.
Reduce the size of your portions by using a smaller plate or by simply changing the distribution in it. Indeed, vegetables should take up 50% of the space on your plate, a good way to see life in color!
Be sure to include carbohydrates before, during (if training> 1 hour) and after your sports activities. This fuel of choice, found for example in fruits, oatmeal, bread, cereal bars etc., optimizes the quality of workouts and thus increases your total daily energy expenditure.
Like it or not … these are additionnal and empty calories … what can we say … drink better wine less often !