Losing the weight – is it really possible??
The answer is yes. But let’s be clear: you can’t go down three sizes overnight. But together we can help you feel better in your clothes – with these 3 tips!
Lose weight through good digestion
Eat food that’s easier for your body to digest. It’s different for everyone. We hear a lot about gluten and dairy products causing digestive problems. But if you want my advice: unless you have an intolerance, there is no reason to remove these foods from your diet. On the contrary, banishing an ingredient from your diet puts you at risk of developing intolerances or dysbiosis.
My advice: rebalance your meals. Make sure you include the following in every meal:
- A source of fiber (seasonal vegetables) Quantity: 2 palmfuls
- A source of carbohydrates (a tuber, rice, pasta, semolina, millet, quinoa, etc.) Quantity: The size of your hand
- A protein source (eggs, meat, fish, tofu, tempeh, lentils, peas, etc.) Quantity: The size of your fist
- A fat source (avocado, cheese, seeds, extra-virgin oil, etc.) Quantity: The size of a finger
Make sure you eat enough, to avoid snacking. Snacking prevents your intestines from getting enough rest, which leads to bloating. Digesting is hard work!
Want to track your diet, or get balanced recipes? Download the Nutricoach app.
This article might interest you: How to get a flat stomach
Fiber helps you lose weight? Yes, but…
Vegetables are important. Raw or cooked?
It’s true, with their rich fiber content, they are great aids in digestion. Fiber mixes with the liquids in your intestines to form a sort of gel. This makes the digested food more viscous, and allows excess fluid to be absorbed by the intestine, firming up your stool.
But many people find crudités (raw vegetables) rough on the stomach. They can cause bloating and flatulence.
I recommend that you opt instead for cooked vegetables 80% of the time. The idea is not to eliminate raw vegetables, but to limit them to 20% of your vegetable diet.
So beware of too many “detox” juices made from raw vegetables.
The best hydration remains the unbeatable classic water. Each adult should have a min. 6 cups (1.5 L) per day.
More if you play sports, your job is physical, you live in a hot country, or your doctor has recommended it.
You can also drink herbal teas known to improve digestion – like fennel, verbena, lemon balm, chamomile, cardamom, or peppermint.
Read this article : What should you drink while exercising?
Oh, so we’re just going to talk about that?
Yes. It’s very important that you can regularly eliminate feces from your body. Having a bowel movement somewhere between 3 times a day and 3 times a week is considered “normal.”
What you need to watch out for is how your stool looks. It is “normal” if:
- The stool doesn’t float,
- The color is brown,
- It forms a solid block,
- It isn’t too hard or too soft (don’t touch – decide with your eyes),
- You don’t need to force it,
- There isn’t too strong of an odor.
That’s a lot to take into account, I agree!
If you are constipated, try increasing your water and fiber intake. Unless your intake is already high. More than 35 grams of fiber per day is considered a lot for an adult – but be careful: that’s 35 grams of fiber, not vegetables! The Nutricoach app tracks your fiber intake, based on the amount of vegetables you eat. It’s easier than doing the calculations yourself!
If you have very soft or even liquid stools, it may be too much fiber, too much water, an unbalanced diet, or foods that your stomach cannot tolerate. If this continues, don’t hesitate to get in touch with your doctor.
If your stool is consistently giving off a very foul odor, I recommend that you consult with a doctor to make sure intestinal dysbiosis hasn’t set in.
If you’re having trouble making a bowel movement, try this trick: when you wake up, drink a glass of lukewarm water. After a night of fasting, your vital organs need to rehydrate to function better. Room-temperature water helps everything stick together better at body temperature.
Trimming down quickly with the “Stomach Vacuum”
The importance of good breathing is often underestimated, but it can have enormous benefits for the body – especially to fight stress-induced bloating.
The stomach vacuum is a “hypopressive” abs exercise. It reduces pressure on the viscera, abdominals, and perineum.
In other words, it’s a healthy movement that offers not only internal benefits, but also improves the appearance of your belly. Over time, the inches will slip away.
I’ll explain how to do the Stomach Vacuum in the next article!
Great News ! The Summer Shape Up program is ready!
Available since May 2023, the Summer Shape Up program takes you 12 weeks to achieve a real body makeover.
The program contains 12 weeks of sessions (3 sessions/week) or 36 unique sessions to guarantee you a crazy evolution!
With this program, you can’t get bored, each session is new and will make you want to surpass yourself. This program can be done at home with a few dumbbells (or water bottles if you are just starting out).
Why we love it? The Summer Shape Up is a real guide, both athletic AND nutritional!
This guide helps you understand why you should choose certain types of food and not others. You will find concrete examples to help you create endless menus, always balanced and good for your figure.