How to lose weight safely.
Roger castell
Every year, the approach of summer sees the return, in women's magazines, of articles and seductive promises of “diets”, intended to make “cozy” readers lose weight. These diets are often disappointing because the corpulence of a human being is the result of a complex balance in which many factors intervene: genetic, endocrine, food and psychological. Besides, there is no ideal weight, nor "miracle diets" valid for everyone. Beware of dangerous treatments such as appetite suppressants, thyroid extracts or diuretic pills, as they all have drawbacks. My objective is therefore not to propose a diet, but simply to provide some advice which will have to be personalized. This is how it will be possible to lose weight without danger, to regain one's healthy weight and to increase vitality, by learning to choose well among the 7 conditions, those that it will be possible to apply. (1)
Cut out fatty stimulants.
The two categories of food: carbohydrates and lipids must be chosen wisely. To this end, eliminate concentrated carbohydrates (white and brown sugar) and saturated lipids (cold meats), choose low-concentration carbohydrates (fruits, vegetables) and legumes (lentils, beans, etc.), reduce even organic and unrefined cereals (bread, pasta), finally, make reasonable use of plant lipids of excellent nutritional quality. 1 oilsst cold pressing (olive, rapeseed, sesame, sunflower, hazelnut, etc.), should always accompany your raw vegetables with lunch and dinner.
Increase blood sugar reducers.
To avoid insulin stress, which is responsible for weight gain, choose foods with a very low glycemic index, in particular vegetable proteins (tofu, lentils, beans, etc.), sprouted cereals (wheat, rye, etc.) and all plants: vegetables, seaweed and herbs (garlic, parsley) to include with each meal (midday and evening), especially when they contain cereals (pasta, rice).
Adopt a low-calorie diet.
Eat raw and cooked lots of vegetables rich in fiber and vitamins combined with lean protein (all fish and poultry) and revitalized with aromatics (garlic, parsley, chives).
During meals, eat slowly, drink only a little water and if necessary a glass of wine (at most). Apart from meals, pure or lemon water should be the only drink (1 liter per day at least).
Respect the rhythm of 3 meals a day to avoid cravings and snacking. Have a hearty breakfast (salad of various juicy and oilseed fruits), a midday meal in 2 parts (raw vegetables and dish of the day, including cooked vegetables, a portion of cereal and a portion of protein).
Have a lighter evening meal to sleep well and avoid fat storage during sleep by avoiding cheeses and especially desserts.
Stay hydrated
Drink water regularly and replace the factitious need for snacking with a glass of water or a lukewarm infusion drunk slowly, in-salivating each sip to promote assimilation. This simple habit of drinking water (plain or lemon), when you feel a "little" hunger, will promote weight loss.
Plan purification treatments
Purification cures are an excellent way to maintain health. They are numerous (2), but the simplest to carry out are the seasonal cures, practiced in spring, summer and autumn, consuming over the course of a day (or more), only fruits of the season, which the nature generously offers to our appetite (cherries, peaches, grapes…). These cures have three physiological advantages: saving nervous energy, draining toxins and regulating weight, by eliminating bulges (3).
Albert, a cheerful 52-year-old salesman, testifies to his new pleasure in life.
“I thought I wouldn't be able to remove fries and steak from my daily menus. So last year I took advantage of my holidays in the Ardèche to do a 3-day summer cure, eating only fruit from morning to evening. The whole family participated and my wife was delighted, because she had no more cooking to do. We feasted on juicy peaches and sweet melons. It's absolutely delicious. For me, it wasn't easy at first, but I managed to hold on and I'm very happy with it. It's really great because my brioche has melted and my daughters find me better. We intend to repeat this year, the summer cure for 5 days…”.
Learn to control stress.
The state of stress has so many disadvantages that it must be controlled, by implementing, for example, the few tips offered.
- Delete first of all the toxic products often taken as "anti-stress", because they always disturb the functioning of your body. This is the case with tobacco, drugs, medicines, alcoholic or hyper-sweetened beverages...
– Avoid which maintains the state of interior tension, in particular the violent emotions (shows) and especially the negative mental rumination.
– Search on the contrary, calm, well-being and harmony with, healthy distractions (leisure, meetings, sport, action, etc.) and contact with nature, deep relaxation and natural sleep, positive thinking to cultivate confidence, joy and optimism.
– Learn to manage your life well to limit stress. Be organized in your work. Avoid overwork, as it often encourages overeating as a means of compensation, or replacing balanced meals with a simple sandwich and a permanent snack (4)
Marguerite, a 62-year-old retired teacher, has understood the reason for her weight gain and her “compulsive” snacking.
“The main cause of my weight gain was snacking, which I had taken to reducing the feeling of 'emptiness' that I felt. Yes, it was boredom and anxiety that sometimes gave me a feeling close to panic. So, as soon as I felt anxious, I threw myself on biscuits or chocolate that I devoured greedily. Obviously on this diet, I gained weight quickly. After consulting a psychologist, I understood that I had to react and resume activities. The inaction of retirement did not suit me. Now, everything is much better since I started walking, water aerobics and even cycling. When I feel bad, I go out and go for a walk or cycle alone or with a friend. I forget all my problems and in addition I gradually regained my healthy weight. The solution was simple but you had to think about it”.
Practice physical activities.
The energy stored in the form of fat must be used by practicing a physical activity adapted to your abilities. Produce an endurance effort which causes sweating if possible, but avoid shortness of breath which signals excessive intensity. Among these useful activities, let us mention for example: brisk walking, dancing, hiking, gardening, sports activities (jogging, cycling and split effort, which alternates walking and jogging, etc.) and certain family or professional activities..
In an effort to improve energy expenditure, two tips are always offered.
– Produce the effort, at a fairly slow pace (blood pulse less than 120 per minute), because you will better promote the use of fat reserves.
– Plan regular training, 20 to 30 minutes, if possible every 2 days, then every day as soon as it becomes possible.
It is possible to replace or supplement the physical activity practiced outside, by a muscular effort produced inside the apartments. Thanks to devices, such as the home-trainer or the exercise bike, the effort can become daily and practiced whatever the weather and age. Everyone can thus adapt their physical activity to the real possibilities. Consider recording your action and its duration in a training diary to track your progress.
5 – Well in body, well in life.
Sylviane, a pretty 52-year-old hairdresser, expresses with great joy her pleasure in having slimmed down.
”I felt heavy, clumsy and quickly out of breath at the slightest effort, because between each customer I had got into the habit of nibbling on some delicious “sweets”. Unfortunately, these high-calorie "pleasures" have created significant plumpness in less than three years. Uncomfortable in my skin and pudgy in my clothes, I was starting to get depressed. So last year I asked my doctor for advice and I'm really very happy about it. It's actually much easier to lose weight than I thought. I just had to be a little careful to lose 7 kilos in 8 months! I learned to choose what nourishes without fat. I eat everything, but especially a lot of vegetables and I have stopped snacking on sweets and chocolates. I did it without regret because I now have the pleasure of feeling good in my clothes. I now feel light and rejuvenated. Even my husband noticed it! “
The shape weight is an individual characteristic. It is the one where you feel good in your body with the maximum vitality available. Apart from the cases of significant overload which will have to seek the advice and follow-up of a specialist, all the others will be able to find personal ideal weight without undue constraints (9). Overweight is indeed a social problem, but the solutions are primarily individual. All it takes is a little vigilance to learn how to choose what suits you, find (or regain) your healthy weight and thus increase your vitality at little cost.
| Active individual weight regulation To eliminate excess weight or help maintain my healthy weight, I think of the seven actions to do every day - I avoid concentrated carbohydrates (desserts, snacks, sugary drinks). – I eliminate saturated lipids (cold meats, red meats). – I consume a lot of vegetable fibers (fruits, vegetables). – I drink 8 to 10 glasses of water a day (between meals), – I learn how to manage stress (relaxation). – I practice daily physical activity (jogging). – I take little or no medication. |
1 – Extract from the book: The keys to active longevity, pages 250 to 255.
2 – See examples of cures in the book The Keys to Active Longevity, pages 65 to 74.
3 – The cures are useful to promote drainage, especially in the event of water retention or significant toxaemia, for example: in the fall (cure of grapes) and in the spring (cure of birch sap). See Sources Vitales n°42, 50, 54, 56.
4 – Apfeldorfer Gérard: Losing weight is in your head, ed Odile Jakob, p. 87 and 99.