Before considering a plan start by asking the right questions are you trying to lose weight quickly left to recover more quickly after? Or you want to understand the whole issue and find your own balance of life and the sustainable?
We first see all the basic principles to keep his line, losing weight or even address a more important
Starchy foods at each meal: This vital source of energy for our body is present in potatoes, pasta ... ( more )
5 fruits and vegetables per day: Fruits are important for their vitamin, mineral and mineral ... ( more )
3 dairy products per day: They give us all the calcium your body needs for training and ... ( more )
Fats: They are essential to our growth and proper functioning of our body ... ( more )
Meat, fish and eggs: 1-2 times per day (at least 2 times a week for fish)
Sweet Food: Check their consumption!
Salt: Limit up!
Water: Consume at will!
Physical Activity: 30 minutes minimum per day
Self-perception: That last point is very important. The psychological aspect of playing a role in weight balance.
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From the time of our grandparents it was unthinkable to eat in front of the television at full speed without taking the time to discuss with the rest of the family. Since much has changed at this crucial moment in the cohesion of a family also affects our relationship with food and therefore on our line. Want to lose weight , focusing solely on nutritional aspect will not allow you to understand the origins of your weight problem.
My first advice is not a big surprise: a balanced diet of course! . Avoid fastfood, sandwiches, casseroles etc. .... I will not pursue this last point in this post (if you want to know more, find our X commands to lose weight ).
From a nutritional point of view these solutions are often too high in fat, sugar, salt, etc. .. and too low in vegetable fiber, vitamins ... etc.. From a quantitative point of view we may need to eat more than our body needs. Indeed the very principle of fast food is being served and swallow his plate as quickly as possible.
It takes about 10 minutes for the message sent by the stomach reaches the brain. The sensation of satiety is late compared to actual satiety. That's one of those reasons it is necessary to eat slowly. The tips below will help you rediscover the mealtime
1. Small plate = smaller portions.
2. Put your fork at every mouthful.
3. Although chewing is important for a better assimilation of nutrients by the body.
4. Do not watch TV, you do not eat more than me gently.
5. Take time to talk with those around you. Speaking at the table is an effective way to slow your burn rate, to relax, but also to strengthen the links with your friends, family .. etc.. Any beneficial!
6. Do not overlook the need for quick "breakfast". Because you can lose weight while taking a well-balanced breakfast. This prevents small snacks while waiting impatiently to get lunch.
Despite a bad reputation, fats are essential for the proper functioning of the organism. It is therefore very important not to banish them from our diet and control their intake, even within a regime.
There are three types of fatty acids:
The monounsaturated fatty acids: they are found in certain oils such as olive oil, rapeseed, groundnut, mustard, chicken, eggs, fish, cashew nuts ... etc.. Their effects are generally beneficial and their involvement in cardiovascular diseases is very limited or even neutral.
Saturated fatty acids: they are found in meats, dairy products, creams, butter, cheese etc. ... They are most harmful to our health!
The polyunsaturated fatty acids(or fatty acids because the body can not manufacture them). They are essential to our growth and are involved in many physiological functions. There are two kinds: omega 3 and omega 6.
Omega-3: They are found in oily fish (sardines, herring, salmon etc. ..), lobster, crab, rapeseed oil, soybean oil ... They play an important role in cardiovascular disease and limit the formation of clots. Their contribution should be limited (2 grams daily).
Omega-6: They are found in sunflower oil, grape seed, nuts, corn, soy ... They reduce levels of bad cholesterol. Their daily intake is 10 grams. Note that the ratio of Omega 3 and 6 must be respected (the intake of Omega 6 should be 5 times the Omega 3). If you eat lots of salmon, consider using more oil sunflower!
Namely:
In general, fat should represent one third of our diet.
Excess fat may actually cause weight gain, cardiovascular problems .. etc..
To lose weight effectively and avoid weight regain at the end of your plan, start by asking the right questions. What are the important factors in overweight? There are many signs around us that do not lie. Since the beginning of the twentieth century, our lifestyles have changed considerably. Before the industrial revolution, 90% of the population was rural. Today, more than ¾ of the French population that lives in our cities. But there are positives to modernity as the diversity of foods we buy now prove. It is much easier today to buy coconut milk 50 years ago. But we find a comprehensive manner, a declining quality of our food and its nutritional qualities. Prepared meals and sandwiches are commonplace for many of us. They represent a significant time savings and allow us to pursue other activities. However, it is important to eat well and understand the importance of the meal.
Formerly, the man was used to cultivate and harvest the food. Gradually we have reduced energy costs (car, transit, work in business, sitting all day ... etc). Few people today have the reflex to take the stairs instead of elevators, walking to the exit of the office rather than flowing into the subway ... etc.. The stress and the fatigue accumulated during the day are often tends to push us toward the fastest way to get home.
These phenomena have a cost and consequences on our health. WHO projects that by 2015 nearly 2.3 billion people will be overweight and 700 million will be obese. When we think today there are almost one billion people affected by hunger in the world, it makes you think?
We will see through this blog that there are 4 key criteria in the overweight:
Starchy foods are a key source of energy to our organization and that we must find at every meal on our plates. Overall they are often appreciated (potatoes, pasta, rice, bread ... etc) but have a reputation to grow. The caloric intake remains vital and enables us to avoid excessive snacking between meals. Unlike sweets, starches (complex carbohydrates) produce energy that is released slowly and gradually in the body.
Namely:
Contrary to their reputation, starches do not swell. By cons should actually pay attention to the accompanying sauces (cheese, creme fraiche, ... etc.) or how to cook. For example, the potato is very rich in complex carbohydrates will be much healthier for your body when it is cooked with steam or water rather than when we use our deep fryer or a pan full of oil.
Another example is the pulp. These are often associated with fatty sauces. Everything is to find recipes for your meal is a taste, without needing to use too much fat or salt sauces. You can get a little inspiration on a site such as: revenue-dietetiques.fr
The bread is also recommended for all meals. The varieties of bread will have different contributions nutritinonels. We recommend wholemeal bread or semi-complete.
... Or more exactly how to lose weight permanently? This site aims to give maximum information about how to lose weight effectively and deal with its plan the best way. We all see it is inadvisable to try to lose weight too fast. We must instead take the time to identify the causes of "problem", and adapt their lifestyle to find a sustainable balance.
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Before considering a plan start by asking the right questions are you trying to lose weight quickly left to recover more quickly after? Or you want to understand the whole issue and find your own balance of life and the sustainable? 
