Slim for good
Achieve its objectives, in terms of weight loss, it's fun! But the atmosphere cools as soon as we think the risk of quickly regain the pounds that we finally managed to get rid of. You've lost weight, perfect! Now silenced your fears, because you leave the fight to "consolidate" your losses and long term.
Dr. David Lau, MD specializes in overweight and professor at the Faculty of Medicine of the University of Calgary (he is also president of Obesity Canada), said that to keep the pounds away, it first said goodbye to bad habits and takes good. "For us, doctors, it is helping people to change their habits forever," because if you fall back into your old habits, you quickly regain the lost weight. So, here are six things that does not happen.
1. Why do you eat too
Before your weight loss, what drove you to overeat? It is important to understand, whether you snack when you're stressed, or rather when you want to treat yourself.
For some, the trigger of appetite may be related to hormones. For example, hormonal changes accompanying the premenstrual symptoms give many women want to swallow more sweet or savory foods. The mood may also play a role. "A typical example is depression, says Dr. Lau. When people are depressed, they tend to be physically inactive and compulsively seek something that brings them comfort, and often food. "
2. Planning for Success
Plan your diet for the day fixing the budget of your meals and snacks. Dr. Lau recommends taking a main meal with a protein source, or other meat, a quarter of your plate, a starch such as rice or pasta on another quarter, and vegetables of different colors on the remaining half.
According to him, the feeling of hunger is influenced by this type of diet. "Do not go too hard with carbohydrates, he warned, and do not take that animal protein, some vegetables and nuts also provide. "
3. Watch your portions
Whatever you eat, be careful with the size of your portions. Enjoy a scoop of ice cream, not five. Over time, you also gain weight with healthy food if you eat too much. "A serving is a handful. One medium apple is bigger than a handful, so it is two servings, said Dr. Lau. The smaller the person, the smaller the handle, and therefore the portion. "
However, the doctor does not ask his patients to count calories, but he observes that those who arrive better maintain their weight are those who hold a particular journal what they eat.
4. Use your scale
The National Weight Control Registry, a U.S. study following 5,000 people who lost weight and have managed to maintain that loss, revealed some of the secrets of their success. Notably, 75% of them weigh once a week - a habit that Dr. Lau encourages: "If you find you have made a pound, you will know that you have better control your portions. "
When you take one or two pounds, it is not always easy to know if it is because we do with water retention or because we really gained weight. If you are retaining, rings or shoes become difficult to implement. However, when you loosen your belt a notch, it may as well reflect a gain of water too much food. Climb regularly on your scales to monitor your weight and do not let them any chance to return to the charge.
5. Do at least 30 minutes of exercise a day
Well yes, still! You will sweat a little to maintain your weight! Several studies such as the National Weight Control Registry found that those who did not manage to regain weight have adopted the strategy of regular exercise.
Dr. Lau recommends that women at least 30 minutes of exercise per day, mixing movements aerobics exercises against resistance (isometric exercises with weights). "Do things you love. Gardening can also be a tonic that gymnastics activity. "And whenever you feel ready for a greater challenge, increase a little the intensity and duration of your workouts.
6. Respect the rule of 80/20
If all the above you seems like a mountain too poor efforts cheesecake, remember that it is not necessary to be perfect all the time. The key is moderation.
Dr. Lau is sticking to the 80/20 if you adopt healthy habits 80% of your time, you can release the remaining 20% (but in moderation - a particularly ill-balanced meal can ruin a week of effort). "If you have resisted all week, allow yourself a glass of wine at the weekend. It's full of calories, but it is a pleasure that you can give you from time to time. "
good luck to all !!
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