This summer, we let loose on the aperitif-chips, we succumbed to the chilled rosé and we preferred to sunbathe on the beach rather than go for a run on the seafront. Result: small localized bulges that prevent you from getting into back-to-school jeans. Certain food reflexes and sheathing exercises will allow you to erase these small bulges.
To eliminate the small bulges of summer, “we start by no longer eating sugar… which is stored in the form of fat” explains nutritionist Maxime Mességué. Of course, we also control fat intake. The worst : foods high in fat and sugar, such as candy bars, cakes and cookies. “We avoid foods with a high glycemic index (GI) such as sweets, sugary drinks, rice, pasta, flour, white bread, mashed potatoes…, because they increase glycemia (blood sugar level), therefore storage, therefore the rolls, therefore the belly.”
Forget the ice cream cone and the butter-sugar pancake
Eating high GI foods causes low blood sugar, which leads to food cravings. So we start again to raise the blood sugar, and we store. “It is for this reason that snacking makes you fat, underlines the nutritionist. We chain minipicks of glycemia and hypoglycemia”, hence microstorages which make the maxi-bulges.
To stop the phenomenon, we make balanced and varied meals, rich in fiber and protein to “hold”: vegetables and meat, yogurt or fruit; fish and wholemeal pasta, yoghurt or fruit. Once mixed in the stomach, the whole has a lower GI than each element taken alone. Blood sugar normally increases after a meal, in proportions that do not favor excessive storage.
We say no to alcohol, a sneaky enemy
“Especially beer, with its hyper-high GI (alcohol + maltose), specifies Maxime Mességué. Alcohol is not stored in the form of fat, but monopolizes the body which transforms it into energy. What we eat at the same time will therefore be stored: because of it, it is almost impossible to lose weight.” Worse, alcohol associated with sugar: kir, monaco (beer, lemonade and syrup), cocktails… Even if it means having fun, better to have 2 or 3 glasses in the evening than one every day, which could ruin all your efforts, but the best is still to opt for one of these healthy drinks, at happy hour.
Exercise increases cortisol, which increases testosterone, and growth hormone, which increases fat burning. Practiced in the morning, when the insulin level is at its lowest, and that of glucagon (a hormone which stimulates the use of glycogen) at its highest, we increase the fat-burning efficiency: we do not burn more than calories, but they come preferentially from fat. A walk on an empty stomach every morning before breakfast is enough to start this process.
>> Discover9 tips for getting back into exercise (and sticking to it)
What if it was water?
Are you pudgy everywhere (belly, ankles, arms, neck, legs, hands…)? And, when you press, the mark of the finger remains visible? Water must be removed. To do this, “we avoid salt as much as possible, which retains water in the body”, recommends Maxime Mességué.
- Drink plenty of water, because paradoxically the more dehydrated you are, the more water you retain.
- Consume a maximum of draining foods (asparagus, artichoke, black radish, tea).
- Drink without moderation infusions of linden sapwood, cherry stalks, pilosella.
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Source: Topsante.com by www.topsante.com.
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