The 10 basic principles of how to lose weight

 

If you want to lose weight and stay slim, do you really know how to do it? To be sure, check your knowledge with the list of 10 main principles of weight loss.

• Some water

1.5 liters of water, tea, infusion, coffee, including 1 lemon juice and water at room temperature are added each day. Alkalizing, it neutralizes the excess acidity of the body.

• Natural protiens

Fish, crustaceans, poultry, meat, dairy products and eggs are highly satiating proteins, which dislodge fat mass while sculpting muscle capital. 1 portion to 3 meals (including fish 2 to 3 times a week) + according to the appetite, to taste: 1 to 2 yogurts or slices of ham.

• Cooked veggies and crudités at will (+ spices or lightened vinaigrette).

A high concentration of pro satiety fibers, minerals and vitamins for caloric misery. Lunch and dinner: 1 plate of raw vegetables dessert + 1/2 to 3/4 plate of vegetables in accompaniment.

• Whole grain cereals with a low glycemic index

Bread, pasta, rice, bulgur, buckwheat, spelled, quinoa, etc. and legumes (soya, lentils, split peas, white beans ...).

• At breakfast: 2 tbsp. whole muesli without added sugar or 1 to 2 slices of wholemeal bread or cereals + 1 knob of butter or 3 tbsp. tablespoons oatmeal without added sugar.

• At lunch: Table 1/4 cereals or legumes (3 tablespoons) or, to choose, 1 slice of bread + 3/4 vegetables + proteins. Except the first week to start losing weight, where one consumes slow carbohydrates only breakfast for the energy they distill and their satiation long.

• Two seasonal fruits a day

At lunch or snack in the afternoon + 1 fruit at breakfast. Except the first week, where only the morning one is kept.

• Lipids

Some vitamins can not be assimilated without fat and studies show that one gets better with it. To be divided per day: 10 g butter (1 mini-plate) + 2 tbsp. coffee of rapeseed oil, nuts, olive.

• Three dairy products a day

Products or 0% or 20%, including 1 at breakfast yoghurt, faisselle, fromage blanc and cheese at one serving per day rather than lunch. And a dairy for dessert at dinner.

• Zero refined products

Products with a high glycemic index, suitable for cravings (white bread, pasta, biscuits, mashed potatoes and carrots ...).

• Light dinner

To lose weight we reduce the portions compared to those of lunch, we opt for lean protein or vegetarian soup.

• Sport

So how to lose weight by these way? We do physical activity for 1 hour 3 times a week or 30 minutes a day. The simplest: brisk walking, provided you keep up the good rhythm, perfectly straight, buttocks and tummy tucked in, shoulders back and swinging arms, elbows bent.

• The thumbs up

· To halve the caloric addition by reducing fats and sugars, take two capsules of a natural complex before lunch and two before dinner. Oenobiol 3 in 1 sensor, 27.50 the 60 capsules.

· To reduce the energy of a pasta dish by 90%, we choose the konjac Japanese version, which is 10 calories per 100g. Japanese Secrets of Gerlinea, 1.70 serving.

· To reduce snacking and eliminate, choose a drink sip of seven plants and chromium. 4.3.2.1 Arkopharma Slimming Control, 14 the 14 sachets.

· To deflate and drain, drink a fruity liquid composed of raspberry ketone and anti-swallow dandelion. Kétoslim Draineur of Biocyte, 19 the 500 ml.

· To avoid gluten, we adopt the new breads, pasta and biscuits of Gerblé, from 2.44.