Free slimming program: the best tips to lose weight
The Internet is full of free slimming programs, which promise a record loss of pounds in a minimum of time. But they are often restrictive and usually lead to weight regain and metabolic slowdown (withyoyo effectat the key). Here is a free slimming program, lucid, aimed at establishing in his life hygiene-dietary rules really effective and healthy.
Step 1 of the free slimming program: the races
Weight loss is70% based on diet. Also, the first thing to do to slim down is to be interested in what you put on your plate. But to ensure the success of sustainable weight loss, it is necessary to change your habits. It is therefore a question of:
- plan meals in advance, to make sure you develop light, tasty and nutritionally interesting menus;
- Place your meal schedule within sight, for example on the refrigerator door rather than at the bottom of a drawer.
- make a shopping listaccordingly;
- shopping while drinking and eating lightly, because shopping on an empty stomach often leads to compulsive (and counterproductive) purchases of food;
- Buy only what is on the list.
Step 2: Feeding
Whichfoods should be preferred?
Generally, diets demonize food and exclude one or more classes of foods which, however, can provide the body with essential nutrients. This is for example the case of “low carb” diets, which excludes carbohydrates. But the body needs all the nutrients to function optimally and to lose weight. Thereby :
- Of course, certain foods should be avoided because they are excessive in calories but above all nutritionally poor – Prepared meals , sugar and sweet products, sugary drinks, fried foods and breadcrumbs, alcohol, refined cereals (white bread, rusks, breakfast cereals, etc.) );
- the meals must be prepared at home , the “ready-made” being certainly practical and fast, but often very rich in sugar, salt and fat;
- spices and herbs can replace all or part of the salt
- water is the only drink present at the table;
- -fat products and other light drinks are false friends , which contribute nothing to weight loss.
Example of a typical slimming menu
Need examples of slimming menus? Here is a typical day and the related explanations.
Breakfast:
- Unsweetened tea or coffee with a splash of milk – after the night the body needs to be rehydrated
- Two slices of rye bread – carbohydrates do not make you fat, provided you choose them complex, combine them with fiber and consume them in moderation;
- A small white omelet , cooked in a little vegetable oil – proteins should be eaten in the first part of the day to be better assimilated;
- A whole fresh seasonal fruit – prefer a whole fruit rather than a juice, which contains no fiber and sees its glycemic load jump, without satiating.
Lunch:
- Mesclun salad with walnuts and raspberry vinegar – starting your meal with a raw food triggers satiety while boosting digestive enzymes;
- Rosemary Chicken Skewers – a lean protein (for muscles and satiation), combined with a liver-friendly aromatic herb;
- Planter of vegetables (potatoes, peas, carrots) – one portion allows you to take advantage of the Fibers and vitamins of three different vegetables;
- Cinnamon applesauce with no added sugars – finishing on a sweet and spicy touch avoids frustration, not to mention that cinnamon is anti-inflammatory.
Snack (to be consumed only if hungry):
- A cup of green tea – hydrating and antioxidant;
- At 3% MFWhite cheese with a few red fruits – for the calcium intake and the touch of pleasure.
Having dinner:
- A bowl of gazpacho – to lightly rehydrate the body, while benefiting from a solid supply of fiber and vitamins;
- A bowl of quinoa with spices, pine nuts and zucchini – a well-absorbed complex carbohydrate, rich in vegetable proteins and promoting sleep, associated with the fibers of vegetables and the good fats of oilseeds;
Step 3: the best conditions for eating meals
Contemporary society offers less and less time for meals, which are now taken in a hurry, standing up, even in front of a screen. To lose weight you have to become aware of what you are ingesting and to do so, you must:
- Eat because you’re hungry, not because it’s timetag. Thus it is necessary to reconnect with the bodily sensations ofhunger , namely hollowness in the stomach, gurgling, drop in energy and concentration, dry mouth, change in mood, possible headache;
- Skipping meals has never helped lose weighttag. A good slimming program will provide 3 meals and a possible snack;
- take the time to eat , to give the brain time to receive satiety signals (about 30 minutes);
- eat in a quiet , seated setting, away from the distractions of screens;
- control the quantities ingested by choosing small plates and avoiding refilling;
- refer to the Portions recommended by the PNNSor, possibly, adopt the “half-quarter-quarter” rule (a quarter of the plate filled with proteins, the second quarter with carbohydrates and the remaining half with vegetables);
- Pause between bites by putting down your fork;
- Chewing each bite, asboth digestionand the pleasure of eating pass through the mouth.
Step 4: Lifestyle
Beyond dietary recommendations, a relevant slimming program must emphasize physical activity and general lifestyle. Otherwise it cannot allow effective, healthy and lasting weight loss. Also:
- Walkingis a must. it is not necessary to rely on a number of steps, but rather on a recommended duration, of the order of 30 minutes daily;
- Physical Activitywith sport, but is a moderate-intensity activity practiced with enthusiasm, such as gardening, a walk with your dog, a game of football with your child or a ride on rollerblades with friends;
- sportremains a key to weight loss. Endurance sports are recommended, especially if practiced over long (45 minutes) and regular sessions (twice a week). The most important thing is to choose a sporting exercise that you like, so as not to experience the session as a punishment but a pleasure;
- also plays a role in weight loss (hormonal regulation occurring at night), so it is important to allow yourself sufficient rest time, in favorable conditions – total darkness, silence, low temperature, good bedding, adequate clothing .
- Finally,stressalso has repercussions on weight and must be avoided. It is therefore relevant to give yourself, at the end of the day, a moment of relaxation just for yourself – meditative practice, reading, coloring, creative hobbies, bath with essential oils …
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.