The basic rules for losing weight

Weight Loss

To change your diet, you must reduce caloric intake moderately , that is to say first fat and quick sugars. It is essential to respect good eating practices ( see “The guide to good eating practices” ) by adding a few simple rules.

  • Do not skip meals , especially breakfast, which must remain generous. Eat a light meal in the evening;
  • Do not eat anything apart from meals. If you are hungry between meals, drink a full glass of water , coffee or tea without sugar. Drink also before the meal and in the middle of the meal;
  • Continue to eat starchy foods with each meal  : pasta, rice, potatoes or bread. They provide a feeling of satiety and provide the energy you need, as well as fiber. On the other hand, everything that accompanies them is to be limited: fatty sauces, butter, cheese, fresh cream, etc. It is therefore necessary to consume these starchy foods alone or with a seasoning without sugar or fat;
Weight Loss
  • Eliminate sugary soft drinks;
  • Remove alcohol and beer. You can continue to drink wine , preferably red, by limiting yourself to one glass per day;
  • Avoid eating out of your home as it is more difficult to control your diet. In restaurants it is sometimes possible, with friends it is more difficult… If you are having a good meal with several people, you must then try to reduce the quantities and above all never use another dish;
  • Choose lean meats and favor poultry, without the skin, fish and shellfish;
  • Beware of hidden fats  : avoid all meats in sauce, fatty meats, gratins rich in milk, butter or cream, gruyère and eggs, fried foods, pastries and pastries, sweets and chocolate, ice cream, cakes aperitifs;
  • Eat vegetables at will and in all their forms: raw, cooked, in soup;
  • Eat two fruits a day, but no more;
  • Preferred cooking
  • Meats: grilled or roasted;
  • Fish: grilled, baked or in the microwave, or in foil;
  • Vegetables: steamed, smothered or microwave; 

Make the seasonings and sauces as low as possible: put a little oil, butter or cream, then use the lemon, yogurt, cube broth and soy sauce, finally season to your taste with aromatic herbs and spices.

How to lose weight permanently?

To lose weight you have to rely on a few solid principles:

  • Give yourself time, at least a month to lose 2 to 3 pounds;
  • Prevent cravings and fatigue;
  • Adhere to the rules set at the start;
  • Avoid  vitamin and mineral deficiencies  ;
  • Do not use drugs or special diet foods   ;
  • Keep maximum eating pleasure.
  • To lose weight, determination above all!

While respecting these nutritional rules, to lose weight it is good to know how to choose the least energetic foods. It is therefore useful to know roughly the nutritional value of some common foods (see ” discover the nutritional value of foods “).

Stay Motivated with your weight loss goal

You still have to be determined and not give in to all temptations. The first week is often difficult but the first kilo lost is encouraging! However, small deviations are allowed provided they are exceptional. It’s up to you to find a balance without falling into obsession with food and frustration. Otherwise, you risk cracking and starting to nibble impulsively, then feeling guilty and going back to depriving yourself, and thus falling into a completely unproductive cycle compared to your weight loss goal!

Best Summer Recipes to Retain Good Health 2020

lose weight

Against water retention: 10 food tips Are you squeezed by your clothes at the end of the day? Are your legs swollen? Are you bothered by 1 to 2 pounds that come and go with the menstrual cycle? Don’t worry: it’s water! Whatever the cause of your fluid retention, your diet can play a key role. Here are ten easy-to-follow tips. lose weight Set aside the salt shaker Lesel (sodium chloride ) retains the liquids in the cells. Consumed as excess , it inflates. To reduce consumption of salt :

  • taste before salting,
  • are spiced and flavored.
  • Focus on diuretic fruits and vegetables

Leek, artichoke, zucchini, fennel , cucumber, melon, watermelon, red fruits… Seasonal fruits and vegetables are rich in potassium and fiber which contribute to elimination and diuresis. Track down hidden salt in all its forms We limit the salt consumed in its hidden forms: cold meats , cheeses , ready meals , cubic broths. As an aperitif, we forget the peanuts , pistachios and other exotic cocktails intended for the aperitif that are full of salt: 1 g of salt for a handful of 40 g! Revolutionize your picnics Chips, sausage… all are on the list of the most salty foods! We prefer cold meats, hard-boiled eggs, chewable vegetables and fresh fruit. We also think of figs, raisins, rich in potassium, diuretic.US ! Reconnect with naturalness All processed products, even sweet, contain salt, but also additives that would cause intolerance, at the digestive level, responsible for retention. We prefer homemade and basic foods, and we limit the dishes prepared for troubleshooting by checking that they contain less than 1 g per serving (400 mg of sodium). Vary the legumes the  legumes(also called pulses ) are full of nutrients: proteins, B vitamins, iron, magnesium… So, in addition to the classic lentils, think of red and white beans, flageolets, split peas.

Drink water throughout the day

Contrary to popular belief, there is a reduction in water consumption and water retention. Good hydration of the body favors a better elimination of toxic substances by the urines. Ideally , there are eight glasses of water, distributed throughout the day Choosing the right fats Rather than foods rich in saturated fats (butter, cream, cold meats, etc.), we prefer those rich in omega-3 , such as fatty fish (salmon, herring, mackerel, etc.) and oils from nuts, soya, rapeseed, wheat germ (2 to 3 tablespoons per day)… These unsaturated fatty acids with anti-inflammatory properties are essential for the balance of our metabolism and the proper functioning of our defenses. Cooking with vegetable oils Use rapeseed, nut or olive  oil for your dishes  and avoid peanut and palm oils which contain more saturated fatty acids. Olive oil is nutritionally interesting and can be heated without being degraded. If you don’t like this oil, choose rapeseed oil, which can be heated.

Eat enough protein

Any deficiency in proteins generates a metabolic regulation favorable to water retention. It is recommended to eat eaten today animal proteins (meat, fish, eggs) and / or vegetable (cereals, dry vegetables) to cover your daily needs (0.83 gparkilodepoidscorporeal). Lose weight Do you want to lose weight and don’t really know how to go about it? To lose weight permanently, it is better to make some food adjustments and some exercises rather than depriving yourself unnecessarily.   You can successfully lose a few pounds on two conditions: change your eating habits and increase your physical activity. If you do not do any physical exercise today, it is not necessarily a question of doing sports , but a daily walk or a little swimming each week can already do a lot. Warning ! If you need to lose five pounds or more, go see a doctor or dietitian because you need regular monitoring.

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