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Dernière mise à jour : 29/06/20                                                

Health and Lifestyle (figure and control of weight)
Diet NO … Lifestyle YES

Introduction
To lose weight or not... that is the question! Finally, having experimented, I feel so much better (breathe better, move better, sleep better, etc.) with a weight which corresponds to my height or almost!

Firstly, here is the most used formula for calculating the Body Mass Index (BMI). It is a value calculated using the weight and height of a person. The value obtained is just an approximate idea since each person has their own build. Although the relationship between muscle tissue and adipose tissue is not taken into account, this figure can still be very useful.

The formula:
weight divided by height squared, for example, for weight 72kg and height 1.70m = 72 / 2.89 = 24.9

which gives a BMI within the acceptable healthy range (BMI between 18.5 and 25). Of course, with age, this value can be rounded a little higher.

A higher BMI means the person is overweight (BMI 25 to 30), moderately obese (BMI 30 to 35), severely obese (BMI 35 to 40) etc. and conversely, a BMI lower than 18.5 means dangerously underweight/anorexia, which is not relevant for us.
Do your calculation = find your ideal weight to reach ... it will be YOUR goal.

It's easy to get fat. People do not eat more than before but move less! As everything evolves, transport is better and work becomes easier and easier physically, people lose the habit of moving as soon as they leave school. At least at school, there are compulsory sports classes! Young people move more, play sports, walk or cycle to school or sports clubs, dance in the evening at the disco instead of watching TV, etc. the difference is felt later. We go to work by bus or car, we eat in restaurants or fast food shops, in the evenings we work or we watch TV while we nibble and ... so naturally we put on weight, a little more every day which becomes10, 20 or 30 kg too many in just a few years.

So, bit by bit, we stupidly continue to put on weight because we work long hours without giving ourselves the time to do the minimum amount of sport and by eating too much fast food or food which is too fatty or unhealthy in some way: too much bread (sandwiches), too much pasta (good prices in restaurants), too much pastry (greed).

So people yo-yo diet: lose 10 kg and then put them back on again, lose 5 kg and then put them back on again, etc. They want to lose weight quickly without making any physical effort, so everything comes back! Another way: try the miracles advertised on TV, radio or in the press: diet pills, easy diets, without exercise. On this subject, beware of websites which offer free trials, but then once you are trapped they require you to buy an annual subscription ... and at what a price!

You may already have tried some of these diets, maybe you lost some weight, but each time you put it back on again afterwards because you also resumed your bad habits, surprise, surprise!

Set a goal
Healthy mind, healthy body! If you want to change, there is nothing to prevent you although it may be hard at first! Think about it and once you are truly convinced make the decision that you really are going to make this change.

However, this time, start gently, but be strict for 2, 3, 4 months or more and then, remain disciplined so as not to regain lost weight, in short, continue to be self-controlled! Over time, you will realize that it is not difficult, it's just a matter of getting used to a different habit. In addition, as we live in a social society, we need a method which allows us a little treat from time to time eg to go out together with friends to a restaurant, you can afford a little, ‘madness’ if you are a bit stricter afterwards, it’s OK so long as it is not every day.

Method
I don’t like the word, ‘Diet’, I prefer, ‘Lifestyle’. To ensure a good result, just controlling the amount of food you eat is not enough. You must balance the daily calorie intake with the corresponding amount of regular physical exercise. The daily calorie intake must be in the form of a healthy balanced diet with the correct proportions of proteins, carbohydrates, fats, vitamins, minerals, roughage, water, etc. These are obligations which you must follow if you want to change and if you want to change now, you must also change your attitude of mind.

Not to scare you, you can still eat fondue, pizza, spaghetti Bolognese, French fries, crisps, but not every day - unless you do 6 hours of sport every day. You can eat these very rich dishes eg if you crack once or if you are in company, but if possible, not too often.  All the time, try to avoid as much as possible bread, pasta, French fries and replace them with meat, fish, vegetables, salad, cooked potatoes, cheese without bread, etc. and try to compensate the same day: by eating fewer calories the rest of the day and the next day or by increasing the physical expenditure that you decided to do: hours of walking, tennis, swimming, etc. If you work, you can always find other ways to increase your exercise: for example, park your car ½ hour away so that, there and back, you walk for 1 hour; or if you come back from work by bus, get off the bus a few stops before the end of your journey and finish the rest of the way on foot!

It's in your head: Changing your habits means changing your lifestyle, but not living like a monk! If you work, you have to spend at least 1 hour a day playing sports. During the holidays, you must increase the time available for sport or other physical activities. On the question of diet, you must always count the daily calories, even after the first period of intentional weight loss.
You have to change to the correct proportion of these two elements:
A = physical expenditure B = dietary energy intake (remembering that the calories need to be in the correct proportions of proteins, carbohydrates, fats, vitamins, minerals, roughage, water, etc.).

Duration: The initial change (I do not like to say the beginning of the diet because it implies an end and there is no end!) is to spend more physical energy and eat less, more simply, spend more than you earn, just the opposite of financial advice. Lose weight at the beginning and then, less and less, until little by little, you reach your "normal weight according to the BMI" and then continue to monitor everything to avoid slipping back into bad habits.

The first step is therefore to control the daily physical expenditure and energy (calories) eaten per day. It is logical; the calories consumed must be lower than the calories used in physical exercise so that your body is obliged to use your fat store for the difference. Ideally choose to begin with 2, 3, 4 to 5 months so it is spread over a reasonable amount of time and then gradually decrease. In principle, we lose about 5 kg per month ...

Physical side: plan for 1, 2, 3 or more free hours per day for physical exercise, walking, jogging, cycling, etc. as described below.                   

Food side:
1) record the calories of everything you eat (see tables below) and most importantly, stop eating when the daily total is reached. Get in the habit of eating 2 fruits (choose alkaline fruits if you do not tolerate acidity, for example one banana and one kiwi) in the morning instead of toast and in all cases remove the butter!, jam, bacon, sausage, etc.! (take cheese instead of butter). If you eat a lot at midday, be careful in the evening, if you want to eat in the evening, be careful at midday. One trick if you are hungry is to drink water to fill you up.

2) be able to vary your food to get your recommended daily intake of protein, carbohydrates, fats, vitamins, etc. to feel good otherwise you risk becoming ill, this is not the goal!

Don’t worry, as already said, but I repeat it because it's important for morale, you can eat chocolate, croissant, pizza, spaghetti Bolognaise, pastries, greasy chips, which are calorie bombs, but you must always note the calories taken in and stop when you reach the total daily allowance.

At first, it's difficult to do all this naturally, but you will get used to it and it slowly becomes a lifestyle. You will quickly see that we must favour vegetables, cheese, meat etc. and reduce the pasta, cream sauces etc. As an accompaniment either rice or potatoes are OK as they are not too high in calories. It's not easy at first because you also have to learn about protein content, vitamin content, etc. so as to ensure you are getting the recommended daily intake for each one. Little by little, you will appreciate the fruit in the morning and in the end you will realize that it is better than toast and jam. You will naturally eat meat or fish and vegetables at noon instead of a pizza. With a bit of effort, you will choose a fruit juice instead of a beer or a bar of chocolate. You will enjoy a mixed salad instead of one to two cheese sandwiches in the evening, etc. Warning: nothing in front of the TV, every time you feel hungry, drink a big glass of water or a good tea, but not too much coffee.

What makes this method bearable is that you can "crack" a few times, just note and stop when you reach the total of daily calories allowed.

It's simple and free: here is the routine that I myself practised successfully in Summer 2016: 25 Kg lost in 5 months and I continue, even now, following the same philosophy ...

- physical exercises
morning and evening: a little stretching, minimum 30 sec. by lying down (stretching the back, thighs, arms and calves), exercises: 10 flexions, 10 twists of the back, 10 press-ups, 10 lateral movements outstretched arm, alternating sides, etc.
every day: walking or jogging 1 to 2 hours (minimum 1/2 hour) and cycling 1 to 2 hours or exercises in a gym: 2 hours on the equipment and exercises without breaks or an excursion or visit etc.

- daily calories
We know that a sportsman or a "physical" worker consumes 3000 calories per day.
We know that someone who works in an office consumes about 2200 calories per day or a little more.
Using the example of 2200 calories per day, I propose to limit the daily calorie intake for this diet (lifestyle change) to 1200 calories per day.

It is important:
1) to respect absolutely this daily limit using the values in the tables below. Your body will then be short of calories and will have to use its own reserves to meet the deficit and so bring about weight loss .... QED!
2) to ensure that the daily calorie intake is in the form of a healthy balanced diet with the correct proportions of proteins, carbohydrates, fats, vitamins, minerals, roughage and water etc.
 

              List of alkaline Food (green) and acid Food (yellow)

              Table of calories by food

 GO GO GO !