Losing weight is never easy. And there is no need to look far for our main obstacle: it's us.
Because a regime tends to upset our senses and our will. It is therefore time to put order in all this, and most importantly, to begin to (really) listen.
I confuse the desire to eat and hunger
Eating for want is like opening a savings account for fat cells, while eating only when you're hungry is the best diet. It's even the insurance to lose weight.
"Hunger protects our weight, it cancels the magnifying effect of food, because it signals an energy deficit of the body and more, we eat less when we respect his hunger," insists Dr. Jean-Philippe Zermati, nutritionist.
Envy is like gluttony or a drive to compensate. It's a mental urge that vanishes if you focus on something else. Hunger induces a physical sensation that grows in the pit of the stomach and does not pass.
I continue to eat while I feel satiated
Drowned under an overdose of fuel at each meal, the body does not have the capacity to use this surplus, which it did not need anyway because it exceeded its energy needs.
Result: we store. Being attentive to your satiety allows you to eat just what you need, and therefore, to lose weight.
I forget the memory of the body
The previous caloric restrictions are recorded: the more one has imposed scarcity on the body, the more it is difficult to lose weight. To achieve this, we should eat less and less, or almost nothing.
The reason ? At each diet, the basic energy expenditure goes down to a lower level to save the few calories allocated to the body. Sooner or later, we hardly burn anymore.
To which is added a second brake: the maximum overweight reached is also memorized, and the body will try to return to it, in order to optimize its reserves in case of future privations.
I give up because I stagnate
A phase of stagnation is normal and systematic. It is a biological reaction of the body in order to perpetuate its ammunition as long as possible.
Hence the importance of providing all the essential nutrients in your menus so that it does not lock in defensive mode.
I confuse "hypercontrôle" food and assiduity to my diet
We abuse "good" foods, we reject the "bad" and therefore those we love. As the chief adjutant of his diet, we whistle the hour of the meals: even without hunger, we stick to it, because it is a pledge of success, it is believed. We want to lose so much that we are frustrated.
"This rigidification of behavior often results in eating out of season its needs: we eat when we are not hungry and we stop when we have an appetite," says Dr. Gérard Apfeldorfer, psychiatrist. The perfect way to use not to lose weight.
Good habits to lose weight while listening
To identify one's hunger, one provokes it.
"Suppress your breakfast for four days, but keep a tea or a calorie-free coffee (no hot chocolate) and bring the snacks you like.Wait for your hunger.If you have a doubt and hesitate with a desire, Wait until you know what you're eating, then eat your snack - you'll find it easier to stop eating when you're hungry, and the foods we like, "says Dr. Zermati.
In sum, we adopt the good reflexes to lose weight over time, while listening to each other.
- Learn to spot satiety
She settles when one is satiated, that is to say when one has eaten one's hunger, neither too much nor too little. In detail: the stomach is not completely filled, which is why we do not feel fed or force-fed, and even less bloated or tight on the belt. We just feel good and we put his cutlery.
- Find the pleasure of taste
We eat slowly, small quantities, which we really like (if we hate chicken, we do not impose "just" because these proteins are easy to consume). Pleasure helps to better listen to your body and to lose weight harmoniously.
- Do not remove more calories to lose weight during stagnation
We accept a temporary break in weight loss and we practice a sport to boost energy expenditure. And we check that we do not accumulate discrepancies a priori insignificant but significant: indeed, it is sufficient to increase 15 to 20% portions and increase a little seasoning to change its diet.
