50 conseils minceur avec le nouveau régime Weight Watchers
Melting without giving up your desires is possible!Thanks to these 50 reflexes, relearn the nutritional balance simply, and in a personalized way with the new Weight Watchers.
Losing weight without sacrificing either balance or pleasure: this is what the new Weight Watchers offers."You cannot lose weight to the detriment of its form," explains Delphine Theard, doctor of medical sciences and Weight Watchers France development manager.This program therefore revolves around the main principles of a balanced diet, and is enriched as the latest scientific advances in nutrition.»»
Following your desires is allowed
Once this framework is posed, long live freedom!With the old program, you could already eat with your family, but also go out and receive thanks to smart advice and an "extras" account.With the personal novelty more, we also do according to its tastes, imperatives or convictions.
Restore a good balance
No efficient and lasting weight loss without a good lifestyle to follow on a daily basis!To achieve this, we set a framework, with benchmarks.
1.I break up like it suits me
What matters is to take something within 2 hours of rising it to avoid snacking.In the event of a lack of appetite, we are content with a drink and we take a fruit, a 0 % dairy and a slice of rye bread or two rice pancakes.On weekends, to avoid croissants, we dare a gourmet but balanced version.
Read also: Breakfast: Too bad to slope it
2.I adopt the four -quarter plate
Two quarters of cooked vegetables, a quarter of starchy foods and a quarter of lean meat, fish or eggs: this is the right proportion to satisfy its nutritional needs and be satisfied until the next meal.
3.I attack with vegetables
Raw or cooked, they contain water and fibers that satisfy and decrease appetite.In this season, we also think of cold soups, appetite suppressant and quenched.
4.I create smart benchmarks
With my hand, I gauge the quantities at a glance! 1 fist closed = 1 medium potato.1 hollow of the hand = 25 g of chips = 50 g of peanuts = 1 fruit.1 palm of hand = 100 g of meat or poultry.1 Last phalanx of the index = 1 C.coffee.1 thumb length = 1 C.soup.
5.I offer food separately
Everyone uses their desires, but the meal remains common.
6.I allow myself oil, butter and cream
Fats are essential for the functioning of our cells.So, even to lose weight, we consume it every day, limiting ourselves to 2 C.coffee par jour et en privilégiant les huiles végétales (olive, colza, noix…) riches en acides gras polyinsaturés.
7.I play balancingists
The balance is done over the day.If you fall for lasagna at a meal, you compensate for the other with vegetables and white fish.
8.I drink in the water
No soda (even light), syrup or juice on the table.Wine, why not, provided you limit yourself to a drink and take it into account in the addition of the meal.
9.I invest in a connected bracelet
He assesses the level of activity.A level you have to try to raise to boost weight loss!
10.I take all opportunities to move
We park at a distance or go down two metro or bus stations before our fall point, we take the stairs, we walk to get the bread ...
11.I program 5 min of gym per day
A few leg flexions maintain muscle mass burning calories, even at rest.
Read also: What sport to keep the line?
Rethink the way of doing your market
We feed as we fill our shopping cart!So, exit the fatty and sweet processed products, place the basics of a healthy and balanced diet.
12.I always buy after eating
Ideal timing: 1 to 2 hours after the meal, in full digestion.
13.I constitute stocks of basics
• In the refrigerator: eggs, vegetables and fresh fruits, lean dairy products (yogurt, faisselle ...), discovered white ham, poultry ham ... • In cupboards: canned vegetables (green beans, corn in grains, macedon ...), tuna and tuna and tuna and tuna ...)Natural mackerel, pasta, rice, wheat, quinoa, potatoes, semolina, milk, compotes without added sugars, rice pancakes… • in the freezer: chicken and fish nets, chopped steak at 5 % mg, natural vegetables orMixed without mg (couscous, julienne ...), natural fruits, rye bread ...
14.I draw up a list
We establish our needs according to the menus of the week, by classifying them by rays to avoid wasting time and finding ourselves in front of the cookies.
15.I favor seasonal foods are tasty, so bring better satiety.Their contributions (vitamins, minerals, etc.) also correspond to the nutritional needs of the moment.
16.I take a look at the labels
Preserved and frozen facilitating life!But we verify that they contain neither sugars nor added fat.
17.I do my online shopping if possible
Drives avoid temptations and tastings around the shelves.
18.I sulk the promotions
They make you buy too much, and rarely what we need.Even in the face of an enticing offer, we respect our list.Unless we can freeze.
Read also: benchmarks for a healthy diet
Respect your desires
Repeated frustrations lead to demotivation and promote slippages.To melt sustainably, we do not sacrifice our little pleasures, but we compose with.
19.I choose the best of my category
Meat lover, we favor the least fatty and most satisfied pieces: bib, rosbif, rumsteck, tourtho, chopped steak at 5 % mg and beef fillet, escalop and veal roast, escalop and poultry net, roast in thePork fillet… We opt for white fish and shells and crustaceans.We prefer complete or semi-complety starchy foods and steam or water potatoes.
20.I adopt the right frequency
Nothing is difficult to feast on a rib steak, but not every day: for the line and health, we vary the sources of protein, with at least fish twice a week.Adjoining starchy foods, we do not hesitate to consume it in two or even three meals a day.
21.Vegetarian, I lack nothing
To cover your nutritional needs - in particular to ensure equivalent protein intake -, we replace meat and fish with soy (tofu, steak ...) or eggs or we opt for a pulses of pulses + cereals, and we complete with 2 to3 dairy products per day.See recipe opposite.
Read also: Vegan vegan diet: the advantages and disadvantages
22.I treat the preparation
On préfère la viande et le poisson grillés ou en papillote avec des herbes et des sauces à base de fromage blanc, de légumes… On accompagne les féculents de sauce tomate ou d’une cuilleréecoffee d’huile d’olive.
Read also: 3 tips for scented cuisine...calorie
23.I am systematically married with vegetables
Associating pasta with equal parts with ratatouille or a pavement of beef with green beans and an oven potato allows you to eat less to be full.
24.Gluten -free, I do the right barters
Losing weight without gluten, it is possible.I zap: wheat (spelled, wheat), oats, barley, rye and their derivatives (flour, semolina, flakes ...), boulgour, cookies, pancakes, waffles, gnocchi, pasta, breads, gingerbread, pastries, pastries,breaded food.I replace with: plantain bananas, chestnuts, red and white beans, yam, lenses, corn, cassava, potatoes, japan pearls, polenta, chickpeas, broken peas, peas, quinoa, rice, buckwheat.
Read also: 5 tips for eating balanced gluten -free
Cooking light but tasty
In the stove, everything can spoil.So, we adopt reflexes to prepare good with little fat and sugar.
25.I anticipate
We prepare in double or triple to put in the freezer.Thus, we avoid bread/cheese, catering dish or frozen pizza.
26.I pschit the oil a culinary sprayer (around € 10), it saves money: two-three blows are enough to grab food in the pan and 10-12 strokes to season a salad. 35 à 40 pulvérisations équivalent à une cuilleréecoffee !
27.I equip myself malinpapillotes in silicone, vapor, non-stick stove, wok: the basic panoply to reduce the use of fat and preserve the flavor and nutrients.
28.I practice assemblies
We associate natural, fresh, canned or frozen foods.Semolina + chicken cutlet + varied vegetables for couscous, tomatoes + red beans + chopped steak for a chili con carne.This avoids hidden calories of prepared dishes.
29.I come out of the classics to season
It's not just Béchamel and Vinaigrette!To coat cold or hot foods, we dare vegetable juices, 0 %dairy products, degreased broths ... Twisted with herbs, spices ...
Read also: Barbecue: 3 light sauces recipes to do yourself
30.I use cooking leaves
This allows food to be brown without using fat, in the pan and in the oven.
31.I dare all spices
Elles apportent beaucoup de saveurcalorie, et ont des vertus (digestion, tonus…).In addition to the saffron, curry classics, we think of the tandoori, the colombo… see recipe below.
32.I deceive the eye
The beautiful and filled the plate, the faster we are satisfied.To give volume to vegetables and fruit, they are reduced in puree and add egg white mounted in snow.To grow a composed salad or a dish, they are placed on a bed of lettuce.For a sexy dessert than an apple, we prepare the fruit in carpaccio or salad with mint ...
33.I reduce the sugar by half.
The quantities indicated in dessert recipes are swollen!By dividing them by 2, we obtain such tasty but less calorie preparations.
Screw the cravings and the compulsions
Snacking is not inevitable.By setting up the right parades, this bad habit can disappear.
34.I empty
In the cupboards, the car, the office drawer ... Nothing, if not a fruit.In a walk, we forget the wallet to avoid flank.
35.I shift my dessert
If you can't help but snack in front of the TV, you keep your fruit and/or your dairy dairy and you consume them in the evening with a scented herbal tea.
36.I prepare herbal teas and iced teas
We make them infuse and place them in the bottle in the refrigerator to quench your thirst.We can also flavor water with mint leaves, citrus bark ...
Read also: 5 recipes of homemade iced teas
37.I program a snack in the event of a little hollow
Ideal for stalling without threatening your efforts, it is a large hot drink, a fruit, a 0 % dairy and, depending on the appetite, a thin slice of rye bread or a galette of rice rice.Thus, we combine fibers, proteins and a little complex carbohydrates, an association that sustainably satisfies.Not folichon as a snack?We dare more sophisticated preparations from the same ingredients (fruits, fruit mousse, verrine, blanc cheese with red fruit coulis, etc.).See recipe opposite.
38.I open a pleasure account
Wantly want an ice cream or a pancake?We allow ourselves, but we count: this is the principle of the propoint reserve.Knowing that a banana split is equivalent to about a quarter of this reserve, this must remain the exception!
39.I adjust my consumption of starchy foods
By slowly releasing their energy, complex carbohydrates sustainably satisfy.When you are subject to cravings, you have to provide a portion of starchy foods (150 g, cooked weight, or 50 g of bread) with each meal, favoring the most full (rice and complete or semi-complete pasta, rye bread,legumes, quinoa ...).And if the portion is not enough to stall, we do not hesitate to increase it first, by scoring this bonus on the pleasure account.
40.I have an activity ritual
A big walk on weekends, a zumba lesson on Monday evening, a swimming pool session on Thursday noon ... What matters is regularity!Movering is a good way to fight against stress and boredom responsible for cravings and, through hormonal secretions, to regulate your mood and appetite.
Read also: control your emotions to no longer snack
Go out without ruining your efforts
Just make the right choices and juggle with the different dishes and meals to respect the overall balance.
41.I wedge myself an hour before an outing
We take a bowl of Gaspacho or a 0 % cottage cheese with a large glass of water.
42.Among friends, I make my homemade contribution
To avoid peanuts, you can prepare appetizers.See recipe opposite.
43.I am wary of false friends
The compound salad is too rich or too light.Gourmet coffee cumulates fat and sugar by giving the impression of eating little.
44.At the restaurant, I place my order first
This avoids being tempted.
Read also: Eat in restaurants when you watch your line
45.I promote full foods
We favor vegetables as a starter and with the dish, lean meats and fish, starchy foods that are best (complete, legumes, etc.), and preparations made from fruit or cottage cheese.
46.I ask for the sauces apart
This allows you to dose.
47.I let go on a dish
We do not combine rich flat and rich dessert!If we fall for a Milanese cutlet, we opt for the fresh fruit salad.
48.I take the wine by the glass
This avoids consuming too much.We associate a glass of water, for thirst.
49.I compose my plate around my desire
Tempted by a rib steak?Yes, but accompanied by vegetables, and in the evening, I have a vegetarian meal.Fancy Carbonara pasta?No worries, but at dinner, you avoid starchy foods and fat.
50.I move to compensate
1 glass of rosé = 40 min bike at moderate pace.2 slices of dry sausage = 30 min walk.1 Ice Cornet (1 ball) = 20 min of rope.For a 70 kg woman.
A lire aussiAuteur : Caroline Henry , Journaliste nutrition minceurArticle publié le
