December 1, 2021

Slimming: how to stabilize one's weight after a diet?

Why stabilization?
A dietit's a real investment. Not necessarily from the financial point of view, but it implies to totally engage one's person in a new process of life. We must make ourselves available physically (to move more) and adopt a positive state of mind (I do all this for my good).
In short, it is psychically very heavy whereas physically, on the contrary, one alleviates itself. For the body as for the mind, this is not without consequences. Both must learn to function with the physical and physiological changes that accompany a diet. This can take a long time. Hence the interest of not neglecting this crucial phase of diet what is stabilization. For a few weeks, we take a food more balanced, where deviations, although controlled, are allowed. It also teaches you how to make the food balance a natural reflex, so that the fruit of our efforts lasts in the long term. Because this is the fault of all these diets that promise to make you lose a lot in a short time. In fact, you can actually lose weight, but it is quickly also taken because the body has not had time to make the restriction and then revenge by storing as much fat as possible. If you do not want to resume all these hard-won pounds, follow the guide thinness.
Ritualize your meals
Certainly, it may seem forbidding. But it is through successive repetition that the good food reflexes will become habits and you will come naturally. Attention, the idea is not to always eat the same thing, but to keep the same caloric base, whatever the actual content of your tray.
For example, start your meal with a cup of soup or a plate of raw vegetables. Then continue with a dish of 1/3 of animal protein (meat or fish), 1/3 of starchy foods and ½ of vegetables. Finally, finish with a dairy product. If you eat cheese, avoid starchy foods in the dish and replace them with a piece of wholemeal bread.
An ideal easy to keep over time when you are at home or eat in the canteen and you will less feel guilty when for any reason, you will not be able to stick to it. Especially since well chocked, you will suffer less cravings between meals.
Eat fiber at will
Do you like vegetables and fruits? Good for you. Low-calorie foods par excellence, we can consume them at will without feeling guilty. If this allows you to stall, then do not deprive yourself. Listen to yourself and learn to recognize those who salivate you in advance. Be careful with the fruits, which contain a lot of sugar.
Choose low-calorie foods
On a daily basis, opt for lean meats (rump and sirloin steak for beef, roast veal, pork tenderloin, poultry) as well as low calorie dairy products (if you prefer fruit yogurts). , prefer them to 0%). Since Bulgarian or "Greek" or Bifidus yogurts are prepared with whole milk, consider them as "pleasure foods" to be consumed occasionally.
If you like seafood, give it your heart's content. When they are not accompanied by bread, butter or mayonnaise, they are very low in calories and provide many good trace elements.
Limit rich foods
Some healthy foods remain caloric. Take starchy foods or beef for example, some of which may be high in calories, but the iron intake is necessary for the body. Ditto for cheese and calcium intake. Do not remove them completely from your foodbut consume them in moderation (100g of starchy foods at each meal, 130g of maximum protein and portions of cheese that do not exceed 30g).
Beware of sweets
Viennoiseries, biscuits, charcuterie, frying ... We like them a lot but nutritionally speaking, they have no interest. Worse, they tend to increase our appetite because their soft textures do not bring satiety. On the other hand, the flavor enhancers they contain stir our taste buds.

How to Train Your Body Not to Gain Weight (December 2021)