When we have a hard time finding our food rhythm – especially when we want to lose a few pounds or have a “healthy” lifestyle, it’s often the fault of bad reflexes.
But to change our habits, we must first understand what is wrong with our routine and then seek long-term solutions.
Focus on all those situations that prevent us from having a good food balance.
Eating habits, risk situations:
- States of anxiety and stress
“Living under stress is like swallowing cortisone pills,” says Dr. Paule Nathan, nutritionist and endocrinologist. When we get stressed, we bloat, we lose fat, and all weight loss is frozen. Blame it on the hormone cortisol, which increases in proportion to stress and sows discord: it stimulates hunger and slows calorie burning by 25%.
Because it is a “war state” for the body, which stores in accelerated mode the maximum amount of ammunition to fight. How ? Through uncontrollable impulses of sugar and lipids, which insulin, like a good soldier, hastens to convert into fat.
- The different sleep disorders
The equation is unstoppable… Minimum sleep = maximum appetite. Victims of micro-awakenings or insomnia, who sleep six hours or less, have a 73% risk of being overweight and their body mass index is higher.
In fact, sleepless nights disrupt hormones, controlling appetite, satiety and helping to regulate weight gain. A study shows that 1 hour and 20 minutes less sleep leads to consuming 549 more calories the next day.
- Busy lunches at work
Eating while working (at the restaurant or office) leads to chronic energy overload, estimated at 15-20% more per meal. The reason ? This diverts attention away from taste sensations and satiety, and we skip the satiety cues.
And since you don’t always choose your dish or snack unearthed in the cafeteria, and you don’t want to swear in front of customers, the boss or colleagues, at the cafe, the bill weighs triple the annoyance, guilt and excessive consumption, the best storage agents.
- Meals based on children’s wishes
You can maintain the diet at the company’s self-service or alone, but some can’t resist, as a family, when everyone is partying under their nose.
The body hates the energy roller coaster between perpetual low-calorie menus and familiar gourmet gaps. Not only does it flank some of the excess fuel it is served from the start, it also barely consumes the extra calories, accustomed to fueling the metabolism sparingly during low-calorie phases.
Our appetite concerns only us
To mobilize the fats, it would be necessary to practice an activity with resistance for more than an hour. In a short time, the sport confirms its slimming pole position, as we burn 18% more energy developing our muscles, which are big consumers.
Sedentary, we deprive ourselves of this free garbage. However, to lose weight, energy expenditure – basic metabolism and physical activity – must be greater than food intake.
- Live in the city center
Air pollution restricts the transformation of stored fat into available energy, and noise pollution encourages people to eat 30% more. The body goes into combat mode as with stress. Result: the adipocytes break down little, while they are constantly being replenished.
The tricks that save us
Now that we know why and how, we focus on solutions that will rebalance our daily lives.
- Don’t feel obligated to finish your plate anymore
During work or family lunches, you really have to “learn to leave some without feeling guilty”. Of course, we do not refuse what is offered to us, we try everything. But we ate everything, in moderation, without feeling obligated to explain why.
“Our appetite is our own business,” insists Dr. Apfeldorfer. We praise the dishes, to show that we were attentive to the flavor and that we appreciate it.
- Regulate calorie intake throughout the week to control weight
When you eat too much or too many calories, you reduce your intake at night or at the next two or three meals.
“If eating ‘too much’ is a necessary condition for weight gain, it is insufficient, says Dr. Zermat. To gain weight, excess consumption – too many calories and beyond requirements – must not be offset by the subsequent reduction in dietary intake. It is, therefore, the accumulation of excess meals over a prolonged period that prevents the stabilization of the regulatory system.
- Healthy overcompensation
After a break, we can adapt the next meal so we don’t feel guilty. For this, we compose a plate with 2 turkey fillets, legumes, 2 grilled chicken breasts, or an omelet, accompanied by a salad (endives, lamb’s lettuce) or 1 fat-free vegetable soup. And we finish off with a dairy or soy yogurt for those who are lactose intolerant.
- Belt stress when practicing yoga
One hour of yoga reduces hellish cortisol secretion by a quarter. Alternate with 30 minutes of walking at a good pace. We fill ourselves with calming endorphins.
It is also beneficial for regaining restful sleep. It should not be practiced, however, before going to bed: if the body temperature rises, it sends a wake-up signal.
- Boost our fiber intake
By fiber we mean vegetables, fruits, vegetables and whole grains) to limit insulin secretion and be satiated for a long time. 150 to 200 g of protein per meal (poultry, meat, eggs) + 1 plate of vegetables + 2 times a week at noon: 2 tbsp. in s. starches or legumes + 1 milk + lunch or snack: 1 fresh fruit.
Instead of the mayonnaise sandwich, we thought of the wrap. This fresh whole wheat pancake (197 Cal) is a good substitute for sandwich bread (300 Cal and 4 sugars for 2 slices).
- How lack of sleep affects our weight
- What fat are we made of?