The Lazy Man's Guide To WEIGHT LOSS

 

Introduction

A study by Inserm (Institute of Health and Medical Research) reveals that in France, seven out of ten women and one out of two men would like to lose weight. If the desire is there, the difficulty of putting this in place is great. Regime ? And what diet? A sport but what sport? Food supplements ? We answer you! 

What diet to do to lose weight fast? 

To lose weight quickly, it is important not to fall into drastic diets based on cabbage soup at every meal or fasting.
First you can obviously start with a simple thing: reduce the quantities! Then, you can remove from your diet everything that makes you fat: sugary drinks, alcohol, sugar and proceed gradually to a food rebalancing.

If you are having difficulty operating this dietary rebalancing yourself, you can absolutely turn to 100% natural aids:

Satisfying food supplements for heavy eaters   

Fat sensors if you are used to consuming high calorie meals   

Draining food supplements to fight against water retention  

For those who want to diet (very) seriously, we advise you to make an appointment with a nutritionist who will be able to give you the best advice according to your needs and your cravings! 

count calories

Another particularly effective tip for losing weight quickly and permanently is counting calories. Fat loss requires a calorie deficit. So, if you eat about 300 - 500 calories less every day than you consume per day, you will lose weight. To do this, you need to record your total daily calorie consumption and know how many calories you are taking in . In our article on " low calorie foods " you will find a lot of useful information about the calorie content of foods, as well as a formula for calculating your calorie consumption.

Sports & physical activity

Want to lose weight fast? Sport and physical exercise should therefore not be neglected in your daily life. If you're barely moving, you're not using a lot of energy and you can't enjoy high metabolic activation. After all, fat is nothing more than a store of energy that we expend when we lose weight. The wish so often expressed to "lose weight quickly without sport" is not so easy to achieve, since losing weight quickly only works optimally through sport.

An active daily life and the practice of a sport two to three times a week are already enough to increase your calorie consumption. To bring more movement into your daily life, you can, for example, walk short distances, use the stairs instead of the elevator, and use the bicycle instead of the car. And you can also burn a lot of calories doing housework and gardening.

To lose weight quickly… Chew!

To lose weight quickly, it is essential to eat consciously, by slowing down the pace of the meal, and by focusing on what you eat, advises Alexia Mouyal. Eliminate all the distractions you may have during your meals (television, phone call to a friend, series on the computer…), and take this time just for you, in peace.

The specialist reminds us that we must also chew food slowly: "eating (too) quickly contributes to stress and weight gain. It is not a question of being in slow motion, but of really regaining control. When we let's eat slowly, we eat less, take the test, you'll be surprised!" , she says.

Lose weight without exercise?

No diet can be practiced without regular physical activity. Regular physical activity is essential because it contributes to stabilizing the weight and allows the muscle mass to be distributed harmoniously in order to lead to a modification of the silhouette. The World Health Organization recommends practicing 2 to 3 sessions of approximately 30 to 40 minutes of sport each week. It can be gymnastic exercises, walking, jogging, swimming, cycling, etc. The key is to practice physical activity on a regular and especially progressive basis.

Breakfast Habit: Eat 30g of protein for breakfast

Many of you may have heard that eating breakfast doesn't make you fat, but you need a high-protein breakfast to lose weight. A 2015 study by the University of Missouri found that women who ate a breakfast containing 30 to 39 grams of protein felt less hungry in the afternoon than women who ate a meal containing only 3 grams of protein. 30g of protein is enough for a cup of Greek yogurt sprinkled with almond slices or an omelette with cheese, vegetables and three eggs.

Exercise Habit: Do strength training

 Increasing muscle mass also increases your non-exercise metabolic rate and calories burned. On the other hand, aerobic exercise burns a lot of calories during exercise, but when you stop exercising, you stop burning calories as well. And it doesn't even increase muscle mass. A 2015 Harvard Health School study found that strength training had better results than aerobic exercise, especially when it comes to removing belly fat.

Sleeping Habits: Go to bed immediately after taking a bath 

Your bedtime habits also affect what and how you eat during the day. In one sleep study, for example, adults who slept an average of 4.5 hours ate almost twice as much fat as those who slept 8.5 hours. Less sleep reduces endocannabinoid levels in the brain by up to 33 percent, prompting you to eat more snacks. So instead of watching TV at night or turning on your iPad, which emits blue light that affects your melatonin levels, take a shower. According to Chicago-based behavioral sleep expert Lisa Medalley, a hot shower causes your blood vessels to dilate and release a lot of heat, causing your body temperature to drop. When the body temperature drops, melatonin is secreted, which naturally causes drowsiness.