Losing 10 pounds, even in three months, is a lot! So there is no question of doing anything, of arbitrarily deleting this or that food. On the contrary, before thinking about “diet”, you have to go back to basics, rethink the way you eat, to start off on a good basis. This is the whole point of Valérie Espinasse, micronutritionist, in her book * designed as a logbook to accompany you step by step throughout these three months.
Define your profile
It is an essential prerequisite. When I gained weight (puberty, menopause …), if I nibble between meals, if I move … Valérie Espinasse offers a test and tools to identify her personality and her goal but when you have a lot to lose, do not hesitate to consult a nutrition expert. Because very often, we want to lose more than the “normal”, which risks putting our health at risk. The calculation of BMI is a first benchmark (BMI = weight divided by height squared) to locate.
Put everything black on white
It’s like a contract that you sign with yourself. And it works ! According to a study, women who keep a slimming notebook lose weight more easily. So, list your strong points (I don’t skip meals, I walk regularly…) and your weak points (I eat industrial dishes, I’m sedentary…), your motivations … Draw a weight curve, to follow your progression during these 3 months, establish your shopping lists, your menus, your activity schedule to move more … So, you will stay in the nails.
Give yourself time
No food revolution overnight! Make your planning over 3 months and set yourself a goal per week: empty the cupboards, set up physical activity, avoid snacking … And every 15 days, take stock to see if you have checked all the boxes, otherwise correct the shot.
Review the basics
The basis is: no more than 2000 kcal per day with the following breakdown of carbohydrates 50/55%, fats 35/40%, proteins 15%. You have to stay within these forks and adopt a varied diet, with vegetables, fruits … And watch the quantities (eat on a dessert plate, do not refill …), replace industrial foods with their healthy equivalents and cook house as much as possible. If we respect the basics, eat a balanced diet then, from there, we can lose weight permanently because we will be full and we will no longer want to snack.
Take phyto capsules
This is one of the key tips from Valérie Espinasse who recommends, in the event of a sleep disorder, which pushes you to eat at night, to take capsules of valerian, passionflower or hawthorn at bedtime, to fight against snacking and food impulses to take rhodiola roséa and vitamin B in the morning, noon and dinner and to counter the urges for sugar before menstruation a magnesium tablet or a capsule of rhodiola roséa morning and evening,
* “I lose 3 to 10kilos in 3 months” Solar edition € 9.90
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