To lose more than 15 pounds, the recipe is always the same one: diets and physical activity. And when one has too many pounds in excess, it is judicious to consult an health professional.
To define its objective There are many reasons why one take weight. One can be genetically predisposed to be “round”. At the woman, the pregnancies, or later the menopause, can be the beginning of new pounds. At the man, the handles of love often settle at the time of the stop of a sporting practice or tobacco. Certain medicamentous treatments, certain diseases, are also accompanied by a weight gain. Lastly, one can grow bigger quite simply because one eats badly, or that one compensates for contrarieties by sweetened nibbling or bad meals. A realistic objective, at least in a first stage, is the weight which you durably stabilized before the last event at the origin of your current overweight. On the medical level, the specialists consider that a loss from 5 to 10 % of its initial weight is already very favorable to improve the values of blood cholesterol, the glycemia, or of the blood-pressure. You can also base you on your body mass index (BMI), which ideally must be lower than 25. To lose weight, less or more than 15 pounds, then to maintain a stable weight, the solution is unavoidable: change your dietary habits and increase your physical activity. But, when you have too many pounds to lose, it is better to go to see an health professional.
Why consult an health professional
With him, you will define the causes of your weight gain. If your last superfluous pounds are related to certain drugs, it will be able to perhaps modify your treatment. The excess of weight can cause various disorders of health: it is essential to measure your blood-pressure, to examine your heart and your articulations, to carry out a blood assessment… Your doctor will help you to define your objective, he will be there too to support you throughout your efforts. According to your type of food, you can have interest to consult a dietician. That will enable you to have a food program to measure, adapted to your lifestyle, your tastes, your health, and especially not too restrictive. Because to hold over the length, it is essential not to die of hunger, and to be able to grant small pleasures without feeling guilty. The dietician will also guide you in the phase of stabilization of your weight, where it is necessary to soften the meals without to fall down in old women bad habits. Lastly, if your pounds are primarily due to behaviors of compensation (nibbling, compulsions…), you can turn to a psychotherapist. He will find with you other strategies of management of the stress, he will help you little by little to feel better, and quite naturally to detach you from food.
If you want to be alone with your diet
If you estimate to have irregular meals and too rich person, you can initially try to only rebalance them. With the breakfast: – A not sweetened drink: coffee, the, infusion; – A cereal food rich in fibers: wholewheat bread, with cereals or the sound, or cereals of standard breakfast Bran Ale, rolled oats, müesli. On the bread, light butter 15 or 40% of fat contents, or jam reduced out of sugar; – A dairy product, semi-skimmed milk, natural yoghourt not sweetened (possibility of sweetening substance), or soft white cheese with 0 or 3% FC. – Possibly a fruit. With the lunch and the dinner: – Cooked crudenesses and/or vegetables: count a spoon by person for dressing, a spoon of oil or light butter or a spoon of light cream in hot vegetables. – A meat at dinner or lunch (but avoid the lamb and the skin of the poultries) or a fish or 2 eggs or 2 sections of ham: count 100 to 150 G according to your appetite. – Try to cook this food without fat contents, or right with a small spoon of margarine or oil. – A dairy product, for example a cheese portion to the one of the two meals (30 to 60 G), and a dairy produce with the other meal: natural yoghourt not sweetened or with the fruits 0 % FC. – A fruit – Bread and/or a starchy food: pastes, rices, potatoes, semolina, corn, dry vegetables. The proportions of bread and starchy foods are to be adapted to your energy need, for example the equivalent of 1/6 of rod for a woman, and 1/4 or 1/3 of rod for a man. With collation: According to your hunger, you can be satisfied with a fruit or a dairy produce 0 %, or on the contrary to take a more consistent pause: an individual biscuit small bag or an individual chocolate bar, with a glass of semi-skimmed milk, or two farmhouse bread sections with two small cheese portions (with maximum 10% lipids) or a ham section. The extras: pork-butcheries, cracklings, dishes out of sauces, pizza and quiches, pastry makings, ice creams, candies, sodas and fruit juice, wines and other alcohols. All this food are rich in calories. Their consumption are not recommanded, if you have a blood cholesterol excess or a too high glycemia. But one should not all remove, but limit. For example, if you consume 5 spontaneously extras per week, try to satisfy you with 2 to 3. The result: A weight loss of about 500 G per week is suitable. To lose carefully, without tiredness nor excessive frustration, makes it possible to durably hold, then to stabilize itself more easily. The weight loss is not always regular, one can have “stages” when one finds a weight previously weighed. One should not be discouraged, the slimming begins again inevitably if one continues to pay more attention than before.
To increase its physical-activity
The physical exercise is an essential “tool” to fight against the “big weight”. It is indeed the means of increasing your energy need. In phase of diet, that facilitates the weight loss, and in phase of stabilization, that gives you a little more margin on the composition of the meals. To practise a sport also contributes to decrease the load of stress, one wants less to jump on food. Lastly, this strategy increases the motivation, because one quickly see his effect on the body. If you don’t like sports, you can start with walk: walk more instead of taking your car or train. Swimming and the bicycle are the two most adapted sports activities when one has overweight. Before starting, it is better to take the opinion of your doctor, who will advise you according to your physical condition. If you have more than 40 years, a test of effort is necessary.As you see it, there are not miracle pills for weight loss. To lose weight, it is always the same formula: motivation, balanced meal and sport activity.