To successfully lose weight, it is important to analyze your eating habits and choices. There is often the key that we did not think of to finally find the line.
According to the CoviPrev survey conducted during the first confinement, 27% of those questioned said they had gained weight after 5 weeks and 36% after 8 weeks, the survey also describing an increase in snacking, consumption of products fats, sweets and salts and a decrease in physical activity. This shows that, when we change our habits, it can have a strong impact on our weight. In the bad way as in the good!
Beware of bad habits…
There are things that we do naturally, without thinking about it, sometimes because they have been rooted in us for a long time, such as finishing our plate at all costs so as not to waste or watching television while eating, which are harmful for line. There are also habits related to our often too busy and rushed lifestyle, such as eating too quickly, not thinking about drinking enough or taking time out of sleep, which can also promote weight gain. Elements that we do not think about when trying to lose weight, but which are nevertheless essential, because they are repeated every day.
And beware of bad food choices
The other thing that often stands in the way of weight loss despite ourselves is poor food choices. No, low-fat products do not make you lose weight (if it were magic, it would be known!); no, nuts are not super foods to snack on without counting (they are also super fatty); no, starches do not make you fat (well chosen, they are even essential to succeed in losing pounds without starving yourself and cracking)…
Let’s review the main eating habits and mistakes made while doing the right thing that can weigh heavily on the scale.
Nos experts :
Dr Patrick Sérog, nutritionist.
Marie-Laure André, dietician specializing in the glycemic index.
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Not drinking enough “We sometimes hear that you shouldn’t drink during meals so as not to slow down digestion, which is a mistake. Drinking one or two glasses is not a problem. This increases the volume of the stomach a little and contributes to satiation and it also allows a good action of the fibers which also promote satiety, ”explains Marie-Laure André.
Finish your plate at all costs Already try to cook as just as possible. Then, do not use too large quantities. “Studies show that when you use smaller plates, you eat on average 30% less,” says the doctor. Finally, you have to learn how to use leftovers so as not to throw them away! Soups, purees, compotes, lasagna, quiches… are great anti-waste recipes.
eat too fast Devote at least 20 minutes to your meal and chew. “You have to choose foods that are firm and crunchy, and chew them long enough to digest them well and allow time for satiety to arrive. At lunchtime, you really have to avoid soft industrial sandwiches, which gobble up on their own and very quickly,” advises Dr. Sérog.
Refuse a snack “Having a snack in the afternoon makes it easier to manage the end of the day: you don’t throw yourself on chocolate when you get home and you don’t eat too much in the evening because you’re hungry. The excess before sleeping is stored.” If you are prone to the 4 p.m. snack, plan a healthy snack: a piece of fruit and cottage cheese, a slice of bread with a square of dark chocolate, a handful of dried fruit (almonds, apricots, walnuts, etc.).
Not getting enough sleep Try to go to bed regularly and get enough sleep. We are all different, but on average we need 7-9 hours of sleep. To help you fall asleep, avoid dinners that are too hearty and take a long time to digest, as well as screens (television, computer, telephone, etc.) in the evening, whose blue light prevents the secretion of melatonin, the sleep hormone.
Choose low-fat products These products give a good conscience, so we tend to eat twice as much, underlines Marie-Laure André. In addition, low-fat dairy products are less creamy and less satiating. Products with sweeteners maintain the taste of sweetness and make you want to eat: the deceived brain claims its due. Forget low-fat products, which are often high in additives. Take “normal” products instead, which are more natural and satiating, and cook as much as possible at home: this is the best way to control the quantity and quality of sugars and fats that we swallow.
Eliminate starchy foods When we ignore starchy foods (bread, pasta, rice, quinoa, buckwheat…), we are hungry between meals and we therefore risk snacking. Admittedly, they are caloric (350 kcal per 100 g for pasta), but they provide starch and fiber which provide long-lasting satiety. Include starches in all meals, but in quantities adapted to your activity and favoring those with a low GI (whole grains, pulses). “For a woman with moderate physical activity, it’s 100 to 150 g of cooked cereals per meal or 50 to 60 g of bread”, advises the dietician
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