Weight loss, eating habits, crunches: a dietician honestly answers your questions

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Even if we have now understood that there are not only foods that make you fat, nor the ideal method to lose weight or maintain yourself, certain questions keep running through our heads, especially when the beautiful ones. Days and holidays - synonymous with beach, swimsuit and well-being - are here. A dietician answers them, bluntly.

Dietetics is an area whose recommendations are only valid with regard to an individual, his metabolism, his history, his habits, his liabilities. Professionals know them well, and nothing can replace this expertise. However, many of us wonder about certain received or widely conveyed ideas, but also on solutions or tips to avoid cracking and on the good eating habits that we could adopt.

What are the worst widespread eating habits, the harms of which we cannot imagine? And why are they so bad?

What often comes up as a cause of weight gain is not to follow your feelings of hunger and satiety. The tendency to eat according to his emotions, his mood, his appetite for a product is frequent. This is probably the worst eating habit. The fact of eating without the body "claiming" it, and therefore without hunger or beyond its hunger, often generates excess calories and therefore weight gain.

Young people are making a comeback as an effective way to lose weight. Is it because all other methods have fallen short? Or is it because it is more direct, namely not to eat rather than to eat little and in a balanced way?

I think that people who have already tried losing weight without success (or simply gaining weight) are very keen on "new" solutions. It motivates them to try something they haven't tried yet. Following some guidelines may be easier for some than just being careful about balancing meals. But this is not the ideal solution, in my opinion.

Why?

Because "eat balanced", "do not snack between meals", "play sports", "eat slowly and stop to satiety" are all messages that a majority of people know, but which nevertheless remain complicated to enforce. This requires effort, time, change, adaptation and that it is not always easy to modify on the one hand your lifestyle, on the other hand, your eating habits (what you eat ) but also his eating behavior (how we eat and under what impulse, whether it is hunger or under another impulse).

All of these represent changes that require effort. Many people no longer want to try to make these changes. They hope for a "miracle" solution with new schemes of this type.

Obviously skipping a meal often leads to a reduction in calories and therefore weight loss. But I doubt long-term effectiveness. I remain sincerely convinced that adopting healthier habits, learning to eat enough, moving as much as possible are attitudes that can be anchored in the way of life. And therefore in the long term, allow to lose weight.

Skipping a meal for life seems less achievable to me. And above all, in many cases, this amounts to depriving yourself of eating at a time when hunger is felt. Also, deprivation is neither pleasant nor healthy, especially in the long term.

How to practice the young person so as not to be starved precisely?

By doing it in a balanced method. Many people make a youthful by skipping breakfast, which increases calorie intake for the second part of the day, which is not ideal. Others go without eating in the evening. I am not for this private method. I think the only advantage of this "diet" is that it limits snacking and prevents snacking in the evening .

Diet and the menstrual cycle: is there a benefit for women to adapt their diet to its cycle? If yes, how?

No, I do-not think there is any advantage to adapting your diet according to your cycle. However, you have to listen to yourself, and if during a period of her cycle a woman has more sugar cravings she should not completely deprive herself of it at the risk of compensating later - just consume it in moderation.

What foods should be avoided, at different times of the day?

There is no food that is forbidden (in a healthy person who does not have to follow a diet specific to a pathology of course). In other words, no food will prevent you from reaching a healthy weight. Any food even with high caloric density can be consumed, but in portion and frequency adapted. The role of the dietitian is to overview his patient to make better choices and to let him consume these foods that make him happy, by adapting his advice to his problem and his objective so as not to deprive the patient of the notion of pleasure.

And even without fasting, is there a technique so as not to find me every night after work to crack just before dinner because we can more?

I think that what is important is to understand where this desire to "crack" comes from and to find solutions. If the food fills a void, anxiety, maybe it would be interesting to treat the source of the problem? It is for this reason that very usually, we combine dietary care with psychological care to help the patient better understand the reasons for his overweight, as well as to help and support him in this desire for change.

In the same vein, what should be privileged in the morning at breakfast to fill up with energy for the day? And what should you definitely avoid in the evening?

I'll give you a similar answer: nothing is to favor or avoid. It is essential to be attentive to your feelings of hunger and satiety. Eating "sweet" in the morning can make people want "sweet nibbles" all morning long, so avoid a sweet breakfast. For other people, this will not have this impact, and a "sweet" breakfast (such as whole meal bread, butter, jam 70% fruit or plain yoghurt with oatmeal and fruit) will not be inadvisable.

The accumulation of restrictive diets can be blamed: they alter the metabolism. So someone who goes on a strict diet every summer will, over the years, have a harder time losing weight.

Is porridge the solution? Isn't it too heavy?

It may be a solution for some. Every person has to find what is right for them as well as there is not a solution for every day of the year, variety is important too.

Is the idea of the distant stomach - which therefore needs to be filled to fill this initial expansion - a fantasy?

distant stomach problem


The stomach becomes distended in someone who eats large amounts. This is not a myth; it is moreover one of the reasons for the effectiveness of bariatric surgery in certain subjects suffering from morbid obesity. That said, by reducing the quantities yourself, the stomach decreases by volume quickly.

Do some people say that eating fruit after 4 p.m. will make you fat? Is it correct? No, it is wrong.

Should we really ban alcohol if we hope to lose weight?

When it comes to alcohol, too, it's all about frequency and quantity. We do not lose weight by keeping a croissant in the morning, a fry at noon, chocolate at 4 p.m. and a glass of wine in the evening. But it is not mandatory to remove everything to lose weight: everything is a question of balance.

Do the older you get, the more difficult it is to lose weight? If yes, why?

It could be. On the one hand, in women with hormonal changes, there is a decrease in muscle mass for an increase in fat mass. The muscle consuming more energy at rest, this will decrease the metabolism (i.e. a decrease in the number of calories burned daily at rest). You have to compensate by doing more sport to counter this loss of muscle mass in particular and to increase your energy expenditure. What can also be involved in the accumulation of restrictive diets: they alter the metabolism. And so someone who goes on a strict diet every summer will, over the years, have a harder time losing weight. This is why it is the essential to take on healthy habits, to engage in physical activity and to

Is there a magic formula - or almost - not to gain weight?

Eat slowly, at the table, without a screen, listen to your hunger and satiety, avoid industrial products, indulge yourself in a reasonable way and above all be active every day.

If you can't lose weight, what would make your body feel good all the same?

Accept yourself. Mourn the perfect body (which does not exist). And why not consider psychological support to develop better self-esteem?

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