Restrictive regimes, very little for you? You are probably right. Although they promise quick results, they are rarely durable and often followed by a weight recovery. But then how to go about it. Alexandra Murcier, a nutritionist dietician, details three habits like as many levers, more effective than diet.
Move more … even without being athletic
We often confuse sport and physical activity. However, you can be sedentary even by going to the room twice a week. What really matters is the daily movement: walking more, take the stairs, get off the metro a station earlier, or even garden, clean up, dance at home …
“We are far too sedentary, but it increases the risk of cardiovascular diseases, diabetes … by simply increasing its daily movements, you increase its energy expenditure, which helps weight loss”explains Alexandra Murcier.
In other words, it is not a question of revolutionizing everything, but of putting movement back in your daily life.
Think about his muscle mass than his weight loss
Without turning bodybuilder, gaining a little muscle is also an unknown slimming asset. For what ? Because the muscle is active on the metabolic level: it consumes energy, even at rest.
“The higher our muscular capital, the higher our basic metabolism. It means that we burn more calories without doing anything”, summarizes the nutritionist. “”So it’s not a magic strategy either, but it can help lose weight. “
The idea would therefore be to change perspective to gain a little muscle mass rather than focusing on the curves that we want to melt. And there is no need to run out of the weight room! Sweet muscle building, dynamic yoga, pilates, or even body weight exercises at home … All methods are good for maintaining your muscle mass.
Bet on protein and listen to your satiety
Last fundamental lever: food, but without frustration or restriction. To target weight loss, Alexandra Murcier recommends taking care to integrate a source of protein with each meal, whether animal (eggs, fish, dairy products, etc.) or vegetable (tofu, legumes, oilseeds, etc.).
“Proteins contribute to satiety, help maintain muscle mass and limit the share of carbohydrates in the plate, which facilitates weight management.”
To that our expert adds another simple behavioral tip: eat slowly. Taking the time to chew and savor allows our brain to detect satiety and avoid too generous portions.
In summary, weight loss is essentially based on good habits as Alexandra Murcier points out: “It is they, more than the deprivation, which make the long -term results. “