To prepare a Summer Body or enter a garment for a special occasion, you may want to lose a lot of weight quickly. Is it possible and if so, what is the procedure to follow? The dietician Julie Boët enlightens us.
Wanting to lose weight quickly is dangerous
“”Patients often want quick results and lose several pounds in a few weeks“Explain Julie Boët.”But losing 10 kg quickly is neither realistic, nor healthy, nor sustainable“She tempers immediately.
Obviously, miracle or extreme diets promise you to get there. But beware of side effects.
“”Too fast weight loss disrupts the organism, triggers deficiencies, slows down metabolism, and above all, leads to an almost systematic rebound effect ” warns the dietician. For what ? Because the body, deprived of what it needs, enters survival mode. It adapts by storing as soon as possible.
Weight loss is an approach that takes time
For Julie Boët, he is not recommended to hurry to thin. On the other hand, she shares several tips, to lose weight while respecting her biological rhythm.
“”On average, I recommend that my patients a goal to lose 0.5 to 1 kg per week or every 15 days“She gives as a landmark.
This corresponds to a loss of “10 kg over a period of 3 to 6 months”, according to metabolism, lifestyle, food history, stress, hydration or the hormonal cycle.
“”The body is not an exact machine or science and sometimes it can take more time, but the results will be durable and healthier“She says. The real challenge is not to lose weight quickly, but to stabilize this loss without suffering or giving up.
What are his advice, to lose weight simply and durably?
Julie Boët offers a simple nutritional strategy far from extreme deprivation. It is based on an accessible balance and habits that everyone can gradually integrate.
“”You have to start with a moderate calorie deficit, without descending under vital needs“She explains. The goal is to eat slightly less than the body spends, but never starve the body.
“”Physical activity plays a key role, but not only through intensive sport. The Neat, either all the small daily expenses (walking, mounting the stairs, gardening …), is at the heart of this approach“She still underlines.
Another essential point to avoid frustration and cracking: to have fun every day, “Even with a small square of chocolate or a good homemade dish“.
According to her, the ideal plate includes quality proteins, complex carbohydrates, good lipids and a wide variety of fiber -rich vegetables. Julie Boët also insists on hormonal health.
“Nourishing his hormones, especially by eating enough, sleeping well, managing his stress, because a stressed or deficient body does not lose weight effectively”.
Finally, it alerts chronic inflammation which can slow down weight loss. To limit it, the diet must remain rich in antioxidants, fiber, good fat and omega-3, while reducing ultra-transformed products, sugar and alcohol as much as possible.