BASIC RULES FOR LOSING WEIGHT
If you want to lose weight at all costs, you must have some information and tips in mind. In general, for your health, avoid drastic diets, which will only make you regain the lost weight and especially affect your health. There are no miracle solutions or magic foods.
Diet is essential for losing fat. You can do all the sport you can and drink only water, if you do not eat properly during your meals, you will have little or no results.
The body is very complex but you have to imagine that it works like a bank, with a system of energy balance. If there are fewer inputs (calories from food) than expenses (physical activities for example), then your account (the human body) will lose capital (fat). You should therefore aim for a smaller amount of calories consumed in relation to our energy expenditure, without starving, eating only vegetables, and consuming very few calories, which can be found in a too strict diet. The most precise method is to note precisely what you eat each day for at least 2 to 3 weeks, including using the Foodvisor app, while measuring your weight each day during this period. This will allow you to have a global and precise view of your energy consumption, and to adjust your total calories afterwards.
EAT ENOUGH PROTEIN
The macronutrients are well known: proteins, fats and carbohydrates. They represent the majority of our diet and their main role is to provide energy in the form of calories.
Proteins are essential to a balanced diet and help organs function properly thanks to the amino acids of which they are composed. Proteins make up many indispensable elements such as antibodies (immune system), collagen (skin and bone constituent), hormones, enzymes, muscle tissues and many others! With a lack of proteins, the body cannot maintain its various structures and especially renew cells in an optimal way to replace the dead ones. Most secretions and syntheses are slowed down during a protein deficiency.
Here are some of the side effects:
➔ Loss of muscle mass, gain of fat mass
➔ Joint weakness
➔ Lack of muscle tone
➔ Weakened immune system due to lack of immunoglobulin
➔ Digestion problems due to lack of enzymes
➔ Hair loss due to lack of keratin
➔ Sleep disorders due to lack of melatonin
It is therefore necessary to consume a minimum amount of protein every day to maintain a “safety” threshold for your body. Discover the recommended amount of protein in our dedicated article here.
PATIENCE AND DETERMINATION
It takes determination and patience to reach your goal. Hard work always pays off, if the basic rules of nutrition are respected. The first week is often difficult if you change a lot of your daily habits, but the first kilos lost are often very encouraging!
AVOID VITAMIN AND MINERAL DEFICIENCIES
Il est très important de couvrir vos besoins en micronutriments. A l’inverse des macronutriments, sont des molécules qui n’apportent pas d’énergie à l’organisme mais qui sont indispensables à son bon fonctionnement.
En effet, les micronutriments interviennent dans toutes les réactions métaboliques de l’organisme, à travers différentes voies de synthèse : c’est à dire dans chaque cellule du corps, y compris celles de notre cerveau.
Le risque avec les micronutriments c’est de déséquilibrer le fonctionnement de l’organisme par une carence ou un excès quelconque à cause d’un défaut d’apport ou d’assimilation.
Voici quelques signes fréquents qui peuvent vous alerter en cas d’une potentielle déficience : fatigue, stress important, sommeil non réparateur, difficulté d’endormissement, irritabilité, digestion difficile, pâleur, maux de tête à répétition, tensions musculaires permanentes, palpitations, etc.
It is very important to cover your needs in micronutrients. Unlike macronutrients, micronutrients are molecules that do not provide energy to the body but are essential to its proper functioning. Indeed, micronutrients are involved in all metabolic reactions of the body, through different synthesis pathways: that is to say in each cell of the body, including those of our brain.
The risk with micronutrients is to unbalance the functioning of the organism by a deficiency or an excess due to a lack of intake or assimilation. Here are some frequent signs that can alert you to a potential deficiency: fatigue, important stress, non-restorative sleep, difficulty in falling asleep, irritability, difficult digestion, paleness, repeated headaches, permanent muscle tension, palpitations, etc.
DIET AND PSYCHOLOGICAL BALANCE
Keep in mind that no food can contain everything you need to cover your needs, i.e. proteins, carbohydrates, fats, vitamins and minerals, and that no food should be completely banned in order to lose weight.
MANAGE STRESS AND SLEEP
If you are already in a stressful environment on a daily basis, it may not be a good idea to add another source of stress with the caloric deficit associated with weight loss. You should first take the time to fix your underlying problems because to avoid over-consuming calories and then regaining the lost weight, it is important to feel good in general.
Lack of sleep can greatly slow down your fat loss, especially by increasing your sense of hunger (via different hormone mechanisms).you also risk injuring yourself more easily if you do sports! Try to aim for 7 to 9 hours of sleep per night, so that your body functions optimally.
WHAT YOU NEED TO REMEMBER
If your goal is one of the following:
- lose weight
- lose belly
- lose love handles
- lose thighs
Then you will have to respect a few rules:
- be in a caloric deficit
- eat enough protein
- meet your micronutrient needs (vitamins and minerals)
- be patient and determined
- get enough sleep and manage your stress
And above all, don’t forget to have as much fun as possible while eating!