Between barbecues, ice cream and cocktails on the terrace, the holidays often rhyme with a few more kilos on the scale. At the start of the school year, many wish to resume good habits to find energy and silhouette. Here are 10 simple tips validated by experts to lose weight after summer.
To promote weight loss, Dr. Jean-Michel Cohen recommends favoring “lean proteins, such as fish, crustaceans, or poultry”. Vegetarians can opt for “starch and legume mixtures while respecting a quantity of 100 grams for each category”.
Fill your plate with vegetables
Rich in fiber and low in calories, the vegetables are essential. Jean-Michel Cohen recalls, however, that “we can abuse vegetables but not fruit”, because the latter also bring “sugar rations”.
Choose starchy foods with low glycemic index
According to Dr. Laurence Plumey, a nutritionist doctor and founder of EPM Nutrition, it is essential to consume full starchy foods “with low glycemic index, in order to limit the secretion of insulin”. It recommends not to exceed “100 grams of starchy foods cooked in a plate” and favor lenses, red beans, full rice or “al dente” pasta.
Move
Physical activity remains an essential slimming ally. But no need to impose intensive sessions: “physical exercise does not necessarily mean intensive sport”, underlines Jean-Michel Cohen. A simple walk or a bicycle ride may be enough.
Do not jump
Deleting a meal like breakfast can slow down metabolism and push to snack. The body stores more fat when it receives less energy, which makes weight loss more difficult.
Sleep with enough
Sleep directly influences hunger and satiety. A lack of rest increases ghrelin (hormone appetite) and decreases leptin (satiety hormone). A study published in the Journal of the Academy of Nutrition and Dieteticsshows that a sleep less than 7 hours promotes snacking and calorie choices.
Intelligently
Drinking about two liters of water a day helps reduce cravings. Sugar -free herbal teas, such as the thyme infusion in the evening, offer a draining and diuretic effect beneficial for the organism.
Reduce alcohol
Alcohol is rich in calories: a gram of ethanol is equivalent to 7 calories. It is better to limit its consumption or favor the least calorie options such as cider, beer or variegation.
Favor whole grains
Full rice, quinoa, bulgur or oatmeal bring fibers and proteins, unlike refined cereals. A study published in The American Journal of Clinical Nutrition shows that they help limit the accumulation of fats.
Eat slowly
Take 25 to 30 minutes for a meal promotes satiety and facilitates digestion. Dr. Laurence Plumey recalls that a bad chewing “can increase its caloric intake by the day by 30%.”
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Journal of the Academy of Nutrition and Dietetics
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The American Journal of Clinical Nutrition
