When we want to lose weight, we tend to follow a series of low-calorie and restrictive diets whose results are often only short-lived. Gone are the days when we had to starve ourselves and only drink 2L of broth per day. Today, it is possible to lose weight while eating more. How to lose weight without gaining it back? How to lose weight while eating more?
Why are you gaining weight?
Before you start anything to lose weight, it's important to understand why you're gaining weight. Indeed, if you do not find the cause, you risk repeating the same errors and therefore regaining the weight lost each time. Here are the most common reasons for weight gain.
You are not listening to your body.
It is very common that you do not feel hungry and eat more, or even much more, than what your body needs. The first thing to do is to listen to your body and realize when you are actually hungry and when you are full.
Tips.
If you think you're hungry, drink a glass of water. If the hunger passes, it's just a desire. If it persists, have a snack, such as fruit. Help yourself to small plates, even if it means refilling if you're still hungry. Psychologically, it is difficult to leave food on the plate, it feels like we are wasting it. However, on larger plates, you tend to serve yourself larger portions and therefore eat more.
You accumulate restrictive diets.
Your stomach is your second brain. He remembers everything you do to him. The more restrictive diets you follow, the more your body will protect itself by storing reserves to prevent future “starvation”.
Tips.
Stop focusing on your low-calorie diet and feeling guilty when you make a small deviation. Psychology plays an essential role when losing weight. Listen to your body and your sensations.
Food is comfort to you.
When you don't feel at your best, it's common to find comfort in food, which will often be rich in fat and sugar. It's a vicious cycle: you don't feel well, you eat, you gain weight, you feel even worse.
Tips.
Express your emotions in other ways than through food. Play sports, go out with friends, family or even cook. It is better to eat a good cooked meal rather than snacking. Try to take your mind off something other than food. You never have a snack. An important concept to take into account and understand is that “snack” does not systematically mean “nibbling”. If your body is asking for energy at 4 p.m., you have to give it to it. For what ? If you don't listen to yourself in the moment, you will "get revenge" at dinner and eat more than you really need. It's the same principle as when you skip a meal.
Lose weight while eating more.
Another concept to take into account is energy density. Energy density is the energy (the number of calories) per gram of food. The latter will be mainly influenced by the water, fiber and macro-nutrient content of the food in question.
Reminders.
Water = 0kcal per gram. Fiber = 2 kcal per gram. Water and fiber provide few calories. They will tend to reduce the energy density of foods. Carbohydrates = 4 kcal per gram. Lipids = 9 kcal per gram. Carbohydrates and lipids will, on the contrary, increase it.
For people who want to lose weight, they should eat satiating foods that are low in energy density (i.e., low in calories). This allows you to eat a hearty meal without it being high in calories. This way there is no feeling of restriction. For example, 350 g of leeks and 45 g of chocolate bars provide the same calorie intake. However, 350 g of leeks will provide you with fiber, vitamins and minerals unlike the chocolate bar which will mainly provide you with sugar and fat. Satiety will last longer with leeks because they will take up more space in your stomach and the fibers they contain are satiating. We can therefore consume a food with a low energy density in greater quantities than a food with a higher density for an equal caloric intake. To lose weight, your calorie intake must be lower than your energy expenditure.
Did you know ?
If you want to lose on average 500 grams per week, you must reduce your intake by 500 kcal. Your diet should be rich in fiber and protein. Concerning fats, we must limit their consumption and favor those of good quality (polyunsaturated fatty acids, omega 3, etc.). You should favor fruits, vegetables, whole grains and lean proteins. Good hydration is essential when losing weight, as is regular physical activity. At Feed., meals provide you with all the nutrients, vitamins and minerals your body needs. The high fiber and protein content gives you a quick and lasting feeling of satiety.
How not to regain lost weight?
There's no secret... When you've reached your goal weight, you can't go back to your old eating habits thinking you won't regain the weight you lost. To avoid gaining this weight back, you must continue to eat a varied, balanced diet and practice physical activity. Don't forget that if one day you want to treat yourself, do it, while being reasonable of course!
In summary.
Before wanting to lose weight, it is essential to understand why we are gaining this weight, what is the reason. Energy density is a concept that allows you to consume copious meals without them being high in calories and not to feel frustrated. Listen to your body, your feelings and don't feel guilty. It is only because once you eat more or less balanced that you will directly regain all the weight lost. If you provide calories to your body when it doesn't need them, you will automatically store them. Don't eat because it's time to eat, but do it because you feel hungry. Favor foods rich in fiber, protein and with a low glycemic index to have a quick and lasting feeling of satiety.
