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Easy or difficult to lose 2 to 3 kilograms? All depends if one commits dietary mistakes or no, and for what weight of shape one is programmed. Discover our advice to make lean the balance of the good side. You think not to have any very good food habits, or to be loosened you this last time. To lose 2 to 3 kilograms, it is sufficient to correct your main mistakes: To stop nibbling. If you have some hungers under day, start with rééquilibrer your meals. Have a substantial and cloying kid-lunch: bread to the old or complete (nor white bread, nor bread of crumb), dairy product not too fat type yogurt or white cheese to 3% MG, or egg, ham, fruit rather than juice of fruits, unsweetened drink. To noon, don't be content with a dish, if need be, bring of the house a milk and a fruit to complete. To stall well, every meal must consist of the proteins (viande/poisson/oeufs and dairy product), of the fibers (garishness, cooked vegetables, fruits), and of the complex glucides (bread and/or starchy: doughs, rice, dry vegetables). Don't jump of meal, leave to baffle them of 1 hour or 2; Don't hesitate to foresee a conferment in the afternoon, or even in the morning, according to your rhythm and your timetables of meal. To taste is not nibble: when one eats by hunger, one doesn't take a weight. You can alternate fruits, milks, bread and cream cheese, corn-flakes and milk half creamed; If you don't succeed in undoing you of this (bad!) habit, provide yourselves with ultralight erosions: tomatoes cherries, short sticks of vegetables, dice of fruits little sugary as the strawberry or the watermelon, surimi, cubes of cheese alleviated (around 10% of lipids), chiffonnade of poultry ham, milks 0% MG. To drink less alcohol or of sugary drinks.The liquid calories, it is what of worse has because that doesn't feed: that one drinks water, wine, or the soda, one eats as much! For memory, 1 small glass of wine (100 ml) is worth 70 kcal, 1 cannette of soda (330 ml) 140 kcal, a cocktail alcohol sugary fort/boisson (200 ml), 175 kcal. If you drink the alcohol or the sugary drinks, including juice of fruits, regularly try to limit you to the convivial occasions: festive meals in family or between friends. To the daily, tempt to replace by crackling waters, of waters flavored unsweetened, of the sodas and other drinks light, of the tomato juice... To cook house more.To prepare oneself its dishes permits to eat less greasiness, less salty (that doesn't make get thinner, but it is better for health), and more of vegetables. Most dishes of the trade are rich in lipids, and the greases it is what of more energizing has: 9 kcal by gram, against 4 kcal for the glucides (sugars). If you are not too kitchen, or if you run after the time, all sorts of healthy products exist ready to consume or to warm: garishness in sachet, vegetables in canned foods either precooked steam frozen foods, mash of vegetables nature deep-frozen, frills of fish deep-frozen. To eat less sugary.Cannot you finish one meal without sugary food? The worry is that the sugary food, ices, pastries, cookies, can be also fat, and to the final very energizing (220 kcal the cone, 400 to 450 kcal the 100 g of cookies). The good solution is to reduce their frequency of consumption, for example 2 to 3 times per week at the time of convivial meals, and to replace them in the menus of every day by less energizing food: of good fruits, or of the alleviated milky desserts (creams-desserts, mosses). You estimate to supervise your food. Yet, you fight to length of year against these 2 to 3 kilograms. Don't you have a too ambitious objective? It is very difficult to reach, and especially to maintain without going without, a weight that one didn't ever before weigh, too much that one weighed has more than 10 years or to one period during which one ate abnormally little (for example in a phase of depresses). Calculate your indication of bodily mass. If of the result is consisted between 18,5 and 25, your weight is perfected on the medical plan. It is not reasonable to restrict you exaggeratedly, with risks of deficiencies, to lose 2 or 3 kilograms. In order to refine your silhouette, best is to practice a sport regularly: choose an activity that really pleases you, and adapted to your physical condition (take advice by your physician). If your IMC passes 25, it is legitimate to lose some kilograms. Rather than to throw you in a too strict régime or unbalanced, make help you by a dietitian. Also benefit some to make a balance of health, and to assure you that him there not of medical reason to this overweight. 2009-03-09
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