Easy Tips for Successful Weight Loss

Easy Tips for Successful Weight Loss

You have finally made the decision to lose weight! Still, you do not know where to start or how to do it. Here are some easy tips that can help you in your quest.

Before you go shopping, you must have a full stomach to not rush on everything under your nose. Go there alone if possible to avoid all temptations ...

Always start your day with a large glass of water. Make it your habit, it will restart your whole body. If you can, opt for warm or warm water and add a squeezed lemon juice.Only weigh yourself once a week, as the weight can change from one day to another (fasting if possible).

Serve once during the meal and eat copiously.

Avoid as much as possible to consume too much salt and reduce the consumption of all foods that contain it such as cheese, cold cuts ...

A single tablespoon of oil is enough when cooking. Avoid consuming too much fat. Opt for non-stick pans or baking sheets.

Walk as much as possible. Forget your car, lift or public transit. It will also help you get some air and always stay in shape.

When you are thirsty, you have the choice between water, lemon juice, natural fruit juice or green tea. Avoid soft drinks.

If you prefer to eat bread, consume it in moderation. Instead, choose cereal bread or wholemeal bread.

Opt for a plate of raw vegetables as input: cucumbers, tomatoes or salad ... Rassassiant and low in calories, you have a very good reason to consume as much as you want. You also have the opportunity to consume a small bowl of soup before each meal.

Drink 1.5 liters of water a day. You can spread it in small quantities that you drink all day.

Never skip a meal, but rather, eat every 4 hours ... in small quantities of course! For snacks, take a yogurt, fruit or raw vegetables.

One of the mistakes you can make is not to have breakfast. Indeed, it is mandatory because it is the only time of the day where you can really enjoy yourself. Even if you are in a hurry, take a quick breakfast, but satiating!

Choose all high-fiber foods such as lentils, beans, oat bran or whole grain cereals.

Brewer's yeast is good for your health. Assassinate, it will allow you to store more easily the bad fats. You will also find it in capsules in the dietary rays.

Brush your teeth after each meal. Indeed, the taste of toothpaste will prevent you from jumping on anything and everything.

Remember to always have to carry lemons. You can integrate it into your recipes or add the juice of a lemon in warm or hot water that you drink each morning.

Do not make draconian diets, that's what will demotivate you even more. Know that a rebalancing of food is enough to gradually lose weight.

In addition to trick # 4, eat slowly and take the time to chew the food for a better feeling of satiety.

Last but not least, take the time to stretch after waking up. Not only will it help you burn a few calories, but you can also stretch your muscles.

You can lose more than 6kg in just 15 days with this powerful diet

The current society advocates thinness and flat stomach, especially using diets tendencies. Weight gain then becomes a source of complexes and a decline in self-confidence. However, being overweight increases the risk of developing diseases such as diabetes, high blood pressure, and heart failure.


Therefore, it is essential to losing the extra pounds through regular physical activity and a varied and balanced diet. So, to help you on the path to weight loss, discover a 15-day diet plan, with full menus, in order to lose more than 6 pounds! 

The typical schedule of the 15-day plan:

Week 1:

Monday :

Breakfast: 1 orange (or peach, grapefruit, pineapple but avoid bananas), 2 slices of wholemeal bread and a coffee or tea without sugar.
Lunch: 1 boiled egg, a yogurt with goat's milk and 1 orange.
Dinner: 2 slices of wholemeal bread, 2 eggs without fat and a portion of cucumber salad and tomatoes.

Tuesday :

Breakfast: 1 orange (or peach, grapefruit, pineapple but avoid bananas), 2 slices of wholemeal bread and a coffee or tea without sugar.
Lunch: 2 slices of wholemeal bread, 1 boiled egg, and 1 grapefruit.
Dinner: 1 tomato, 1 rusk and 150 grams of grilled white meat.

Wednesday :


Breakfast: 1 orange (or peach, grapefruit, pineapple but avoid bananas), 2 slices of wholemeal bread and a coffee or tea without sugar.
Lunch: 1 goat's milk yogurt, 1 egg cooked without fat, 1 orange and a portion of salad.
Dinner: Coffee or tea without sugar, 1 orange, 1 slice of wholemeal bread and 150grams of grilled white meat.

Thursday:

Breakfast: 1 orange (or peach, grapefruit, pineapple but avoid bananas), 2 slices of wholemeal bread and a coffee or tea without sugar.
Lunch: 1 tomato, 150 grams of cottage cheese and a rusk.
Dinner: 1 tomato, 1 apple, 150 grams of grilled white meat and a rusk.

Friday :

Breakfast: 1 orange (or peach, grapefruit, pineapple but avoid bananas), 2 slices of wholemeal bread and coffee or tea without sugar.
Lunch:  1 tomato, 200 grams of steamed fish and a rusk.
Dinner: 2 boiled potatoes, 1 tomato and 500 grams of grilled or steamed vegetables.

Weekend :

During the weekend, you can eat normally. However, avoid processed or canned goods, sweets as well as alcohol and salt.

Week 2:

Monday :

Breakfast: 1 orange (or peach, grapefruit, pineapple but avoid bananas), 2 slices of wholemeal bread and a coffee or tea without sugar.
Lunch: 2 tomatoes, 2 boiled eggs, 2 slices of wholemeal bread and half a cucumber.
Dinner: Vegetable soup and goat's milk yogurt.

Tuesday :

Breakfast: 1 orange (or peach, grapefruit, pineapple but avoid bananas), 2 slices of wholemeal bread and a coffee or tea without sugar.
Lunch: A salad of cucumber, tomato, lettuce and tuna au naturel and 1 rusk.
Dinner: Pumpkin soup and 1 slice of wholemeal bread.

Wednesday :

Breakfast: 1 orange (or peach, grapefruit, pineapple but avoid bananas), 2 slices of wholemeal bread and a coffee or tea without sugar.
Lunch: A vegetable omelet and 1 slice of wholemeal bread.
Dinner: A fish fillet in the oven and 500 grams of grilled vegetables.

Thursday:


Breakfast: 1 orange (or peach, grapefruit, pineapple but avoid bananas), 2 slices of wholemeal bread and a coffee or tea without sugar.
Lunch: 150 grams of grilled white meat, a portion of whole rice and 1 tomato.
Dinner: 1 peach, 1 rusk, 2 boiled eggs and a portion of salad.

Friday :

Breakfast: 1 orange (or peach, grapefruit, pineapple but avoid bananas), 2 slices of wholemeal bread and a coffee or tea without sugar.
Lunch: A salad of quinoa and lentils with raw vegetables.
Dinner: 2 slices of wholemeal bread, 1 tomato and 500 grams of grilled or steamed vegetables.

Weekend :

During the weekend, you can eat normally. However, avoid processed or canned products as well as alcohol and salt.



In addition, favor spices and herbs to decorate your preparations and remember to hydrate yourself by consuming 1.5litres to 2litres of water each day. At the end of the diet and once your goal is reached, you can stabilize your weight by performing one to two days of the diet each week.

For people with cardiovascular problems, seek the advice of your doctor before starting this regimen.

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The 4 Basic Elements For Weight Loss

You probably hear lots of tips here and there about losing weight. What to do, what not to do, etc.

I like to go back to the basics, the basics. Because it is by understanding things at the base that we can better understand the rest.

It's the same for weight loss.   

In the United States, a study of 3,000 adults who lost an average of 60 lbs, but did not resume them for more than 60 months (5 years), revealed that for the majority of these people, there were four recurring factors:

- Decrease in calorie intake;

- Regular practice of physical activity;

- Weekly weighing;

- Ingestion of a breakfast every morning.

A little physiology

The loss of body fat is directly related to metabolism.

People often hear about metabolism, but not many know what it is.

Metabolism is "the set of biochemical reactions catalyzed by appropriate enzymes and resulting in syntheses (anabolism) or degradation (catabolism) of biological molecules" (OQLF, 1990). It is the set of "physical and chemical exchanges in the tissues through which a body is kept alive and its energy regenerated" (OQLF, 1990).

The metabolism is in two parts: the anabolism which is the synthesis, the construction, and the catabolism which is the degradation, the disassimilation.

If we focus on adipose tissue, the one we want to lose, we must understand the phenomenon of its degradation, the catabolism of fatty tissue.

Lipolysis ( lipo- fatty, lysis: loosening) is "the hydrolysis of fat, resulting in a melting of adipose tissue" (QQLF, 1982). This is "the initial stage of lipid catabolism. Under the action of lipases, triglycerides are hydrolyzed to fatty acids, glycerols and partial glycerides "(OQLF, 1987).

So, more simply, lipolysis is degradation, melting, loss of body fat.

This is what interests us.

Decrease in caloric intake

Fats that can be hydrolyzed, degraded, lost, come mainly from three places.

First, they come from food, from caloric intake.

Secondly, they come from the fats that are stored in the adipocytes, the fat cells.

And finally, they come from the stores stored in the muscles. However, these are only very small amounts of fat. These are not the fats we are aiming for.

You surely know it, that's what we eat that gives us energy.

And that's what we eat too much - the energy that's contained in food, but we do not spend - that makes us gain weight.

This is the main reason for excess weight: too much caloric or energy intake.

If we eat less, our organization will draw on our reserves to meet its energy needs.

And it will go among other draws in fat tissue, adipocytes: lipolysis.

So the first thing you can do to lose weight is to reduce your caloric intake (Extenso, 2013).

Regular practice of physical activity

This is the second essential.

No matter what you do as a physical activity - running, swimming, cycling, bodybuilding, walking, etc. - there is an energy expenditure.

Even sleeping or breathing while sitting requires energy expenditure.

When your muscles are stressed, they cause your body to consume energy.

And if you have decreased your calorie intake, your body will have to draw on your fat reserves.

This is how weight loss is optimized. By creating a negative energy balance.

Weekly weighing

For many people, using the scale is an uncomfortable moment.

Many people simply do not weigh themselves because the figure of their body weight becomes a weight itself.

The first use of weighing is to have a quantifiable and measurable data to know its evolution and to be able to note the changes in our body mass.

But it's not just weighing that helps to see changes or fluctuations in weight.

First, there are our clothes. Tightest pants or a hole closer or further down the waist make you realize very quickly that your waistline has changed.

Then there is the tape measure for your waist. Here, as for weighing, there is a measure, a number, a quantity.

And then also, there is the percentage of fat that is calculated by measuring skin folds or with bio-impedance. But these are less accessible techniques.

As a scientist, however, I have to advocate a form of measurement so that you can see your evolution at least by yourself.

Seeing the numbers over time, in a notebook or the spreadsheet software, you will be able to realize where you come to know where you go.

Note, however, that no matter the measure, always take it in the same conditions. For example, weighing would be done every Friday morning on an empty stomach.

That's how you can measure your progress.

Ingestion of a breakfast every morning

The word "lunch" literally means "undo, stop fasting".

In English, the word " breakfast " is also clear: break: break, fast: fast.

The absence of lunch would be related to excess weight. We can not say it beyond all doubt, but there is a lot of research going on right now.

One fact remains: sitting in the morning or at sunrise and "undoing the fast" is part of the adoption of good habits.

And if your schedule does not allow you to get up early and you're up just around lunch time, you can always say that you are "branches" instead of having lunch.

It's a good health compromise because, in English, the word "brunch" is a contraction of " breakfast " " and " lunch ".

Study Reveals Weight Loss Surgery Safer Than Thought

WEDNESDAY, July 29-For those who are considering bariatric surgery to combat significant obesity, a new study suggests that the risk of complications may be much lower than what has already been reported.

The study, which examined both gastric bypass surgery and laparoscopically adjustable gastric banding (lap band surgery), found that the risk of death for these interventions was 0.3% and the risk of a major negative result was 4.3 percent.

"Bariatric surgery is safe," says study co-author Dr. Bruce Wolfe, professor of surgery at Oregon Health & Science University in Portland. "Certain factors [such as a history of blood clots, obstructive sleep apnea or impaired functional status] increase the risk of complications, but you can discuss these risks as well as the potential benefits with your surgeon. "

The results of the study appear in the July 30 issue of the New England Journal of Medicine.

As obesity rates have increased, so is the popularity of bariatric surgery. Although it is a major surgical procedure, the benefits for severely obese people, in general, outweigh the risks. In fact, the risk of death over time is about 35 percent less for someone who has had surgery compared to someone who remains extremely obese, according to background information in the study.

However, surgery is not for everyone. "If you're five or 10 pounds overweight, bariatric surgery is not for you," said Dr. Malcolm K. Robinson, an assistant professor of surgery at Harvard Medical School, and the author of an accompanying editorial in the same issue of the journal.

"Basically, when I or my colleagues advise surgery, it's because the benefits of surgery outweigh the risks. In general, this is the case for a person with a BMI [body-mass index] of 35 and the weight of related health problems such as diabetes or high blood pressure, or a person with a BMI of 40 or more, "said Robinson, who added that the risks of surgery keep her down, those of the BMI numbers may decrease even more in the future.

The present study included 4,776 people who underwent one of the following types of bariatric surgery: lap band surgery (1,198 patients), gastric bypass laparoscopy (2,975 patients), open gastric bypass (437 patients) or another process (166). All operations were performed by specially qualified surgeons for this study. All operations took place between March 2005 and December 2007.

The average age of the study participants was 44.5 years, 22% of the study volunteers were male and 11 percent were nonwhite. The mean BMI of the study was 46.5. More than half of the study group had at least two concomitant conditions, the study authors noted.

In his editorial, Robinson points out that these procedures may represent "scenarios" because they have been performed by experienced surgeons at high volumes of bariatric surgery centers. However, he said that because the field of bariatric surgery has grown so much in recent years, he believes that these results are the usually achievable phenomenon. "

Both Robinson and Wolfe recommend that anyone considering bariatric surgery should choose an institution that has been designated as a "Center of Excellence" because it means that the surgeon and the entire healthcare team are qualified and experienced.

Weight loss and its myths

This week's blog discusses two myths that I will immensely delight in denying. Virtually everyone 
who trains or wants to lose weight think these two statements are true, while no: 

Myth {1}: Fat Burns Locally

In other words, it does not because do 300 exercises for the abdominals that we necessarily get a flat stomach or that we define our abdominals. It's also not because you work your triceps (muscle behind the arm) that the fat of "bye-bye" will disappear. 

THE FAT DOES NOT COME LOCALLY!

The best example to illustrate these words comes from one of my colleagues. We were discussing the tendency of clients to ask us for exercises that work the muscles located in the area where they wanted to lose fat. This example will definitely allow you to understand. 

When people lose weight, they also lose a lot of fat in the face. How many customers have I told me that many did not recognize them even more so they had lost fat on their face. But they have never done exercises for the face. At least, I have never seen anyone do facial contraction exercises to lose fat on the face.

You will tell me "Well yes it's obvious!" But why then many still believe that doing sit-ups will give them 6 packs. 

This has nothing to do! 
My reference in the field of scientific research in training, a colleague of mine, however, found a research that claimed that a small amount of fat was nevertheless used locally. However, the results were, according to him, so insignificant in the proportion that they had no visual impact. 

The second myth directly follows the first. 

Myth {2}: Adduction and hip abduction exercises to lose fat in the thighs

Adduction: movement of the thigh and leg inward working the muscles of the groin.
Abduction: movement of the thigh and leg outward working the area that you define as the saddlebags. 
Since almost all women want to lose fat at this level and think that fat goes away locally, it is normal that they want to do these 2 movements and therefore all the exercises that result. Nevertheless, we saw that the fat did not burn locally. 
On the other hand, there is also another reason why these movements are a total waste of time: the solicited muscles are so small in comparison with other exercises of lower as of the upper body, that the energy expenditure which is there connected is totally negligible. In addition, the energy they consume at rest is even more negligible.

I must say, however, that this reasoning is not in itself bad. When you do both of these exercises, the stressed muscles burn heavily which can lead you to believe that it will be effective. On the other hand, let's not forget that these muscles are so small that their impact is negligible. The two reasons these muscles burn a lot are that the muscles that are used are very small and are very well insulated during exercise. 

You will then ask me if the adduction and abduction exercises are better than nothing. 
Honestly, it is better than to take this time for an exercise more relevant to the goal set. 

Here are some examples of ideal exercises for weight loss:

• Squats - Back Squat - Front Squat - Side Squat
• Deadlifts (Romanian Deadlift - Straight Leg Deadlift)
• Lunges (Walking Lunges -Suspended Lunges)
• Vertical Tirades (Chin-Up - Pull-Up - Latpulldown)
• Seated Row - Bent Over Row
• Vertical Pushing (Military Press - Shoulder Press)
• Horizontal thrusts (Bench Press - Dumbell Press - Chest Press)
• Any combination of these movements (Push Press - Shoulder - Shoulder-thrown)