Stress makes you fat
" Living stressed is like swallowing cortisone tablets," says Dr. Paule Nathan, nutritionist and endocrinologist, co-author of Femme au top (Odile Jacob). We swell, we bard fat, and any weight loss is frozen. The fault with the hormone cortisol, which increases proportionally with the stress and sows the zizanie: it stimulates the hunger and brakes of 25% the combustion of the calories .
Because it is a "state of war" for the body, which stores in accelerated mode the maximum ammunition to fight. How? Via incoercible sweet and lipid impulses, insulin, as a good soldier, is quick to convert to fat.
Lack of sleep makes you gain weight
The equation is unstoppable. Sleep at minimum = appetite and cellulite at maximum. Wake-up or sleepless nights , which sleep for six hours or less, have a 73% chance of being overweight, and their body mass index is one point higher, which can be a significant penalty. 2 to 4 kg.
In fact, amputated nights disrupt the hormones that control appetite and satiety and help regulate weight gain. A study shows that 1h 20 min less sleep causes to devour 549 Cal extra the next day.
We do work lunches and / or we swallow a sandwich in front of his computer
Eating while working (at the restaurant or at the office) leads to subscribing to chronic energy surges, estimated at 15 to 20% more per meal. The reason ? This deflects the attention of the taste sensations and satiation, and zaps the signals of satiety. And as we do not always choose his dish or snacks found in the cafeteria, and we do not want to quibble in front of the customers, the boss or colleagues, coffee, the addition weighs the triple weight of the annoyance, guilt and overconsumption, the best storage agents!
Eat like his children
You can keep your diet to the business self or alone, but some do not resist, family, when all feast under their noses. The organization hates the energetic rollercoaster between perpetual low calorie menus and family gourmet differences. Not only does it immediately reserve a portion of the surplus fuel it receives, but it also scarcely burns up extra calories, which is used to igniting the metabolism of the economy during low calorie phases. Double bailout guaranteed!
Sports to refine
To mobilize fat, it should be practiced with endurance over an hour. In a short time, he confirms his pole position slimming, because we grid 18% more energy by developing our muscles, heavy consumers. Sedentary, we deprive ourselves of this free waste. However, to lose weight, energy expenditure - basic metabolism (1300 Cal per day rest, female) and physical activity - must exceed food intake.
Living alone makes you fat
We sometimes tend to go to the caterer or swallow what comes to hand. In this case, one confuses dietetic balanced and diet-punishment, and one cuts his diet-CDD of caloric bombs which cancel the results obtained.
Living in the city makes you gain weight
Air pollution constrains the transformation of stored fat into available energy, and noise pollution is pushing to eat 30% more. The body goes into battle mode as with stress. As a result, the adipocytes lose little, while they are bailing more and more.
Slimming solutions in practice
- You do not feel obliged to finish your plate
During work or family luncheons, "learn to leave without guilt, do not refuse what you are offered, taste everything, do not try to explain why you eat little: your appetite is up to you," he says. Dr. Apfeldorfer, rather compliment the dishes, to show that you have been attentive to the taste and that you have appreciated it. "
- We regulate the intake of calories over the week, to control its weight
When you eat too much and / or too much calories, you reduce your intake in the evening and / or the next two or three meals. If "eating too much" is a necessary condition for weight gain, it is insufficient, says Dr. Zermati.To grow, it is necessary that the overconsumption - too many calories and beyond its needs - are not compensated by a subsequent reduction in food intake: It is the accumulation of excess meals over a prolonged period that prevents the regulation system from stabilizing. "
- In the plate, to compensate
2 turkey fillets or 2 chicken breasts grilled with lemon or herbs or 2 or 3 slices of ham or 1 omelette 1 salad (endives, lamb's lettuce) or 1 vegetable soup without mg 1 milk.
- Stress is stressed by getting into yoga
One hour makes the secretion of the infernal cortisol fall by a quarter. Alternate with 30 minutes of walking at a good pace. We fill up with soothing endorphins. It is also beneficial to find a restful sleep. Do not practice, however, before going to bed: if body temperature rises, it sends a wake-up signal.
- In the plate
Salmon sashimi, sardines, mackerel, tuna and herring cooked vegetables, because these fish are both precursors of serotonin and rich in omega 3, which also encourage the production of the molecule of serenity. To be mixed with other pro-serotonin foods: turkey, egg, tomato, eggplant, kiwi, pineapple and whole grain cereals.
Imperatively, at each meal: a dairy "for calcium, mood regulator and, at breakfast , slow carbohydrates complete (rye bread, oatmeal ...) for magnesium, guaranteeing emotional stability" says Dr. Nathan. From 6 pm, subscribe to soothing herbal tea (lavender, orange blossom, chamomile, linden).
- Cooking dishes for the family, reserving exit doors
We rethink the composition of plates ...
1. We serve two side dishes with proteins: vegetables or salad for everyone, but for them only the heavyweights (fries, gratinated with cheese ...).
2. We reduce each portion and enjoy moderately everything.
3. Alternative: an appetite moderator is used to inflate the stomach before meals - konjac or apple pectin capsules or green tea with 2 g agar-agar. At 17 hours, taste (if you are hungry only): cottage cheese, ham, fruit ... Calée, it is less prone to temptation.
- In solo, we take care to consume the essential slimming
By wisely focusing on the strengths of caterers: proteins , slow carbohydrates, vegetables and fibers. At the Lebanese caterer, for example, we opt for grilled chicken with lemon sauce, lentils or bulgur, pepper-tomato salad.
- It reinforces its fiber intake (vegetables, fruits, legumes, whole grains) to limit the secretion of insulin and be satiated long.
150 to 200 g of protein per meal (poultry, meat, eggs) 1 plate of vegetables 2 times a week, at noon: 2 tbsp. to s. starch or legumes 1 dairy lunch or snack: 1 fresh fruit.
Instead of the mayonnaise sandwich, we think of the wrap. This fresh whole wheat cake (197 Cal) advantageously replaces the sandwich bread (300 Cal and 4 sugars 2 slices).
- We supply our freezer with fish
5% Minced Steaks, Chicken Fillets and Vegetables: 10 to 15 minutes in a steamer or grill, and it's ready!
