To lose weight, you must first understand the main principles.
In this guide, we explain the basics of a balanced diet (proteins, carbohydrates, lipids), how to calculate your daily calorie requirement, the diet to adopt and the best fat-burning exercises.
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Understanding calories.
The calorie is a unit of measurement. It makes it possible to measure the energy value of foods. All foods are composed of macronutrients: carbohydrates, fats and proteins. These are sources of calories but the amount each contains is different. Please note, in this chapter, we provide you with the official ANSES nutritional recommendations. These numbers refer to an average recommendation.
Carbohydrates.
Too familiarly called sugars, carbohydrates are an important source of energy that your body can easily use. They are essential fuels for your body. There are two types of carbohydrates:
. Simple carbohydrates. Source of energy quickly usable by the body. Ex: Sugar, honey, syrup, candy, can of soda, fruit, etc.
. Complex carbohydrates. Their slow assimilation therefore limits blood sugar peaks. Ex: Cereal products (oatmeal, rice), legumes (peas, soya), bread, etc. For a daily caloric intake of 2000 kcal per day, ANSES (National Agency for Food, Environmental and Occupational Health Safety) recommends consuming between 200 and 275 g of carbohydrates per day.
The proteins.
Present in every cell of your body, proteins play a vital role in your growth, construction and renewal of your muscles, your skin appendages (hair, fur and nails), your bone matrix and your skin. There are two sources of protein:
. Animal proteins. Meat, fish, eggs, dairy products, etc. all contain amino acids in large quantities.
. Plant proteins come from cereals (oats, rice, etc.) as well as legumes (peas, soya, etc.). Although each plant protein source may be deficient in certain essential amino acids, it is easy to combine different plant foods to achieve a complete amino acid intake. Feed products. contain a combination of legumes and cereals to guarantee optimal amino acid content.
ANSES recommends consuming between 50 and 100 g of protein per day for a daily caloric intake of 2000 kcal.
Lipids.
Commonly called “fats”, lipids have a bad reputation because they are considered responsible for many diseases (obesity, hypertension, hypercholesterolemia, cardiovascular diseases, etc.). Additionally, many people wrongly believe that eating fat will automatically lead to fatty weight gain. However, they are just as important as other nutrients. In addition to being very good sources of energy, they are part of the composition of essential elements for the proper functioning of your body, such as certain hormones.
TO SUM UP.
It is important to view food as a whole and not to demonize food. They all have a role to play in our nutritional balance and our health. For a daily intake of 2000kcal, ANSES recommends that:
- .Carbohydrates must represent between 40% and 55% of total caloric intake, i.e. 200 to 275 g.
- .Proteins must represent between 10 and 20% of the total caloric intake or 50 to 100 g.
- .Lipids must represent 35 to 40% of the total caloric intake, or between 70 and 90 g.
How to lose weight ?
01. Choose your foods wisely.
Adopting a balanced and varied diet is essential when you want to lose weight. This does not mean, however, that you should restrict yourself. You just have to pay attention to the quality of the food you eat. Regarding carbohydrates, be sure to limit foods rich in simple carbohydrates which can accelerate the mechanisms of weight gain. Instead, favor foods rich in complex carbohydrates and fiber with a low glycemic index, such as al dente wholemeal pasta, pecans or even raw or cooked carrots. Regarding lipids, it is advisable to avoid foods rich in saturated fatty acids. In excess, these increase the risk of cardiovascular diseases and can cause an increase in cholesterol. Quality unsaturated lipids, omega 3 or omega 6 are preferred via oilseeds, nuts or fatty fish.
02. Be active.
Daily energy expenditure represents the calories burned in a day. The more active you are, the more your body will have to call on your energy reserves to perform and the more calories you will burn. Everyone has their own pace though. Some people can practice physical activity several times a week and that's good for them. But if you're just starting your weight loss journey, there's no point running 15 km a day! Start by taking the stairs rather than the elevator, getting off 1 or 2 metro stops before your destination and finishing the journey on foot, walking at least 30 minutes during the day, etc. However, logically speaking, the greater the intensity of your physical activity, the more calories you burn.
03. Know your needs and your daily calorie expenditure.
It is important to know the caloric intake that your body needs to be able to adapt your consumption in order to achieve your weight goals. For this, there are different metrics that are specific to you to have in mind. .
Your basic metabolism (MB): this is the minimum daily energy expenditure allowing your body to survive at rest. It's related to your breathing, how your body and brain work, etc. .You can calculate it using the formulas of Harris and Benedict (1984):
Male BMR (kcal) = 13.707 x weight (in kg) + 492.3 x height (in meters) – 6.673 x age (in years) + 77.607
Female BMR (kcal) = 9.740 x weight (in kg) + 172.9 x height (in meters) – 4.737 x age (in years) + 667.051
Your level of physical activity (PAL): this corresponds to the energy expenditure linked to various activities of daily life depending on the duration of these activities.
NAP < 1 (sedentary activity) Little travel, little leisure activity, office worker.
1.6 - 1.7 (moderate activity) Short trips, office worker with outdoor leisure activities on weekends or standing work.
1.8 - 1.9 (significant activity) Practices more than 3 hours of sport per week, numerous outdoor leisure activities, intensive professional activity.
> 2 (very important activity) Practice more than 6 hours of sport per week, numerous outdoor leisure activities, intensive professional activity.
Once your basic metabolism and your NAP have been defined, simply carry out the following calculation to obtain your daily energy expenditure (DEJ) :
DEJ = MB x NAP
The number obtained represents an estimate of the daily energy expenditure linked to the functioning of your body and your physical activity. This number represents the amount of calories you need to consume each day to meet your needs and physical activities. Once this number is established, you must reduce your daily calorie intake to find yourself below this number. This will allow you to be in a calorie deficit situation, which is essential for any weight loss.
Appetite suppressant foods.
The almonds. Rich in vitamin E and magnesium, almonds are also rich in fiber and protein. They are the perfect snack to satisfy a little hunger while giving you a quick feeling of satiety.
Raw fruits and vegetables. Fruits and vegetables are foods naturally rich in fiber. Since cooking can reduce their fiber content, it is better to eat your fruits and vegetables raw so that they give you a greater feeling of satiety.
Oat bran. Oats are a cereal rich in fiber which has the capacity to absorb up to 30 times its volume in water and thus swell in the stomach.
Legumes. In addition to their low glycemic index, the fibers and proteins that legumes (lentils, chickpeas, split peas, beans, broad beans) contain give them appetite-suppressing and transit-regulating properties.
Tofu. Just like lean meats, tofu (fermented soybeans) is high in protein and low in calories, making it a perfect appetite suppressant.
Chicken breast and other lean meats. Rich in protein, chicken breast and other lean meats are excellent appetite suppressants and have the ability to fill you up quickly.
Konjac. Glucomannan, the main fiber of konjac, has the ability to become engorged with water and swell in the stomach. This process reproduces the effect of a hearty meal, which helps promote a quick and lasting feeling of satiety.
Cayenne pepper. Capsaicin, the active component responsible for the strength of chili peppers, stimulates the production of two neurotransmitters in your body: adrenaline and norepinephrine. These will send a message to the brain to reduce the burning sensation when ingesting a pepper. By reacting to this message, your body will experience an increase in heart rate, an acceleration in basal metabolism and sweating.
The water. Although it does not contain calories and even less fiber and protein, it will fill the volume of your stomach. This is how it can provide you with an interesting appetite suppressant sensation when you want to eat less or avoid snacking!
Training to lose weight.
HIIT.
HIIT (high intensity interval training) is a training protocol which consists of performing intervals of intense effort with as little recovery as possible. There are different known training methods based on this principle:
. The TABATA method: the athlete performs 20 seconds of exercise at maximum intensity followed by 10 seconds of recovery. Repeat 8 times for a total workout time of 4 minutes. You can include 2 different exercises per TABATA circuit and perform 3 different circuits for a total workout time of 12 minutes. A short and very effective session.
Ex: 20 seconds of squats - 10 seconds of rest - 20 seconds of push-ups - 10 seconds of rest x 4
. The “7 minute workout” method: the athlete performs bodyweight exercises for 7 minutes which can be repeated 2 or 3 times depending on their level. The exercises are to be performed for 30 seconds at high intensity (minimum 20 repetitions of each movement) followed by 10 seconds of rest as a transition before starting the next exercise.
Ex: Exercises in the order to be performed (you can modify them according to your level): jumping jacks, chair against a wall, push-ups, sit-ups, getting on and off a chair, squats, dips, plank, knee raises , forward lunges, diamond push-ups, side plank.
Adapt your bodybuilding program.
Being in a calorie deficit situation makes it impossible for you to build muscle. However, you can adapt your strength training to maintain and strengthen your current muscle mass while losing weight. In order to lose as little muscle as possible, it is important to continue strength training to maintain your muscle mass. However, there is no point in trying to increase your performance because your body does not have the energy necessary to support such efforts. Just try to maintain your performance so you don't get injured.
At the same time, it is interesting to accelerate your weight loss to increase the intensity of your training. Unlike the methods developed above, there is no need to modify your exercises. This will allow you to keep your heart rate higher and burn more calories. You just need to reduce the rest times between your sets and repetitions. If you are used to taking 2 minutes of rest between your sets of squats, take 1 minute 30 minutes for example. To do this, you can also use supersets. They consist of doing two different exercises before resting.
Incorporate other sports into your daily life.
If you're more inclined to engage in physical activity outside of the gym or want to supplement your strength training workouts, there are many sports you can do easily that will help you reach your goal weight.
The bike. What could be easier than taking a bike to get to work during the week or to get around on the weekend? In addition to getting you some fresh air, cycling for an hour can make you burn between 500 and 800 calories depending on the intensity of your effort and the elevation of your route.
Swimming. The caloric expenditure associated with one hour of swimming would be between 400 and 500 calories on average (or even more depending on the intensity and the swimming practiced). In addition to strengthening all of your muscles, it allows you to gain anaerobic capacity and does not subject your joints to significant pressure.
Running. On average, a beginner runner will burn 500 calories by running for 60 minutes.
High-intensity training burns an average of 500 calories per hour. It allows you to burn calories during your workout but also generates an acceleration in your basic metabolism in the hours following your exercise. This increases the number of calories your body burns at rest and therefore accelerates weight loss. The advantages of this method are multiple:
.Saves time: your session rarely exceeds 30 minutes.
.Recognized effectiveness for losing weight and boosting your metabolism: in short, you burn more calories during your workout and your body continues to burn them even after you have finished your session.
.An improvement in your cardiovascular and muscular capacities.
.A health boost.
.Extreme practicality: you can train anywhere without equipment.
