Belly kills more than cholesterol. The ad may sound offensive, or excessive. However, the “big belly” is now referred to as an enemy of good health. Here are the rules to make it go away.
Rule n ° 1: assess the situation
“The goal is to understand how we actually eat because we often tend to underestimate what we eat,” says Dr. Boris Hansel.
For example, we forget that alcohol is caloric:
- a glass of wine brings 90 kcal;
- half a beer, 170 kcal;
- a whiskey, 200 kcal.
The first step is therefore to draw up an objective observation of what we absorb in a day. Keep a food log, to record everything you eat and drink, except water, in and outside meals, is useful. We choose it small, to slip into the pocket.
Rule n ° 2: listen to your feelings
Rather than advising moderate consumption, Dr. Hansel prefers that we identify our sensations of hunger and pleasure, being able to not eat when the pleasure is not important, and especially to stop consuming it. food when the pleasure has diminished.
The most reliable criterion for reducing calorie intake is, therefore, first and foremost, to trust what you feel: I eat when I’m hungry, I don’t eat when I’m not hungry, and I stop eating as soon as I am no longer hungry or wanting.
Rule n ° 3: bet on fibers
The foods that make you lose your stomach the most? Those that contain fiber: dried vegetables (lentils, chickpeas, broad beans, white and red beans, etc.), vegetables, fruits, certain cereals.
“Pulses are often little eaten because we don’t think about them. It is desirable to eat it at least two to three times a week. “
Read also: The virtues of fibers
Rule n ° 4: eat useful
The basic diet should consist of fruits, vegetables, dairy products, animal proteins, fish, meat or eggs, starches, and good quality fats: vegetable oils (except peanut oil) and fish fat. Each meal brings a crudity and a cooked vegetable.
“The rest, we negotiate, admits Boris Hansel. I give the person the freedom to eat a particular food according to its profitability. Does she fancy a pain au chocolat or a cake? Okay, but since this food is neither vital nor necessary for good health, it stops when the pleasure decreases. You don’t have to finish a pain au chocolat or even your plate! “
Rule n ° 5: identify your soft toy
“The balanced food, or Doudou, is the one you can’t do without on a daily basis, explains the specialist. To identify it, ask yourself the question: what is the food I absolutely need, every day, to feel good? Which gives me intense pleasure and who would sorely miss it if I deleted it? “
Chocolate, sausage, a glass of red wine … “Everything is allowed, after having assessed that it is a food that we really want to keep. This eliminates all that is superfluous, eaten automatically for simplicity or by ignorance of what the food contains. ” Obviously, we only have one soft toy at the same time, but we can change it.
Rule n ° 6: favor homemade
When it comes to quality, the message is clear: “From the moment the food is processed and industrial, you have no control over its content. I’m not saying these products make you fat, Boris Hansel shade, but their content is not easy to know. ”
The idea is to turn to the rawest possible products. “Raw, that does not mean that you have to cook for several hours a day, but to think of frozen foods, vacuum-packed products, and canned goods, paying attention to their salt content. ”
Rule n ° 7: choose the right meals
Despite the desire to buy as little industrial as possible, we are sometimes happy to help out with prepared meals. Are the photos on the packaging appetizing, the colors appealing? This is not enough, and should not influence us!
Cooked meals must present more protein than lipids, the percentage of which does not exceed 5%.
To read also: Prepared dishes, too salty dishes!
Rule n ° 8: accept to lose weight slowly
“You cannot easily lose more than 5 to 10% of your weight when you have had a weight problem that has been in place for several months,” says Dr. Hansel.
Someone weighing 70 kg, who loses 3.5 kg (5%) to 7 kg (10%), and manages to maintain himself two years later, already achieves an excellent result. “The challenge is to achieve this weight loss with a minimum of side effects. “