Attention, rebound
Sport and diet, the right timing
"Restore" his psyche
Listening to yourself
The long-lasting diet!
Every year, we are millions to throw ourselves to heart and body lost in the race for weight loss . "The different global studies give roughly the same estimates: 3/4 of people lose weight in 6 months . In the 3 to 5 years after stopping the diet, 90% regain the weight lost with often extra kilos to the key, "says Dr. Apfeldorfer . The numbers hurt and the debate is launched. Why this weight recovery?
The pitfalls of deprivation
" Severe , that is to say, private diets , always follow the same principle: eat what we do not like and deprive ourselves of the food we love. In general, which is fat and sweet, "says the psychiatrist. But the restriction has physiological but also unexpected psychological consequences. Psychologically, deprivation develops what is called a palatability , that is to say an exacerbated attraction. As a result, when we reintroduce banned foods ... we crack. The longer the deprivation and the list of suppressed foods, the greater the risk of becoming compulsive and eating more than before . It's a natural psychological reaction. Obviously, we're getting back to it. "It's true that post-deprivation is often more exaggerated than before," says Dr. Serog . However, we can avoid it if we notice it. "Whew, there is a little hope!
Attention, rebound
We summarize: do not deprive yourself of a food that you like because, when you reintroduce it into your diet, your revenge spirit will push you to overconsumption without you necessarily aware. Result: deprivation excess = weight gain guilt. We tell you, it's a very bad equation. Physiologically, the severe diet also does damage. "Every time you put the body into a food restriction, you activate a body's defense memory card. Your body will put itself in the "storage for starvation" mode for which it is genetically programmed. This explains the famous phenomenon of rebound when one stops his diet, "says Dr. Serog . "By the way, to help some of my patients who have been functioning like this for years, I start by making them eat more. Their bodies must stop making resistance. It is a priori difficult enough to make them understand this paradox: you have to eat more to lose weight because depriving oneself makes you fat . For me, it is ignorance of this mechanism that largely explains the failure of the plans. "
Sport and diet, the right timing
When you lose weight, whatever method you use, you first lose water, then fats , then muscles . But the muscles and the weight have a relationship very different from what we believe. Few people know that muscle mass is the natural brake on weight loss , says Dr. Serog . During the diet, you have to avoid playing sports like crazy thinking it will speed up weight loss . On the contrary, we slow down the slimming process ourselves. The ideal is to get into sport before starting to lose weight so as to increase muscle mass and basal metabolism, that is to say the natural energy expenditure of the body at rest. After the diet, when you reintroduce food, regular exercise allows you to balance energy intake and expenditure .
"Restore" his psyche
You have to differentiate between the nature of the food and its quantity. " No food makes you fat or lose weight, only the amount plays on the weight, " says Dr. Apfeldorfer . Concretely, when we reintroduce food, we must absolutely make sure not to eat as much as before, otherwise we will recover its original weight. To cross the stabilization phase without major incidents on the line, we must be vigilant on two points, agree our two doctors. On the one hand, on the quantities, but also on the way we eat. Reflection before feeding helps to regulate one's appetite , provided that this reflection is sensory. For example, take your time. 30 min minimum for a meal. Too long ? It must be said that it is a moment for oneself, to relax, and not an obligation to hold on. First you have to restore your psyche, the psychiatrist insists.Listening to yourself
Concretely ? Ask yourself before going to dinner: do I really want to eat this dish? Then we pay attention to his feelings: when the pleasure weakens, it is the sign that the satiety increases . We do not have to finish our dish, we learn to anticipate, to keep a place for dessert not to eat more than his hunger. Finally, we reestablish the rules of politeness: we talk about pleasant things during his meal and work ... after.
We forget the frustration
The secret to succeeding afterwards is not to go on a strict and fast diet . We forget the restriction , the deprivation , the frustration . Certainly, weight loss will be slower but the muscle mass will be preserved and, cognitive restriction has not been triggered, we will have a better long-term adherence to this new diet. The body and mind will no longer be in conflict and the recovery of the pounds will no longer be inevitable. To meditate.
