You did not necessarily see them by taking them, but they are there, these 5 extra pounds, and you would like to get rid of ...
Remainder of pregnancy, excess of all kinds, whatever its origin, here are some tips collected from Anthony Berthou *, nutritionist specialized in micro-nutrition and health sport and Emilie Garel, nutritionist specialized in psychology of the behavior of food, to lose - more or less - 5 kilos.
Listen to lose weight
"From 5 kilos, you have to really put yourself in a spirit of motivation, open to change and therefore favorable to weight loss," begins Emilie Garel. Also, no need to set a date or focus too much on a figure on the scale, announces the expert, the important thing is first to refocus on his bodily sensations.
If you need a landmark, choose a garment that you would like to return to. His tip # 1? "Eat when you're really hungry (gurgling in the belly) and stop when you're no longer hungry. Chew well to take the time to feel the satiation and better digest .
Choose foods with a low glycemic index
Of course, if diet plays a vital role, physical activity is also important. Walking , cycling , swimming, find an activity that you like not to go backwards and try to include it in a routine (a walk of 30 minutes in the morning, a dive between noon and two, get off earlier transport in common and finish his walk ...).
On the plate side, for Anthony Berthou, it is necessary to limit foods that promote the secretion of insulin, and therefore the storage of fat. High glycemic index foods such as potatoes, cereals, snack foods, and sweets are avoided. Obviously, we forget as much as possible prepared dishes, often rich in sweeteners, salt and sugar!
For the rest, no food is strictly prohibited but in the context of this type of food rebalancing, it is better to refocus on the good fat-linseed oil, rapeseed oil, olive oil - which provides the essential fatty acids to our good health and allows us to conserve our energy, what we avoid to crack on the "bad" fat, namely: fatty meat, pastries, cheese, butter ...
Another tip: bet on legumes, food satiety of choice!
The typical day of Anthony Berthou to lose 5 kilos
Breakfast: 30 to 40 grams of oilseeds, 2 eggs and a slice of ham (we prefer proteins in the morning), a fruit.
Lunch: protein (150 grams of meat or 180 grams of fish, including oily fish, anchovies, mackerel, sardines), vegetables and a dairy product (rather goat or sheep) without sugar.
Snack: a handful of oleaginous (nuts, hazelnuts, almonds ...).
Dinner: Protein and veggies every other night and the rest of the time a vegetarian meal with a third of legumes and vegetables.
Emilie Garel's tip to boost weight loss
"If you stagnate after losing two or three kilos, you can have soup to lighten the body and promote drainage. "
* www.sante-et-nutrition.com
