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To achieve your slimming goals without frustration and especially without cracking, there are little tips. Two nutritionists share them with you to help you lose a few pounds without crying.

The easiest trick not to crack when you go on a diet? Eat an apple before sitting down to eat! It was an American dietician, Tammi Flynn, who came up with this idea to help a patient who couldn’t lose weight. She suggested that he eat an apple before each meal, without changing anything else in his diet. Result: less 2.3 kg in 1 week because this habit helps “big eaters” to moderate their appetite and this without any frustration.

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5 (other) tips to moderate your appetite

>> Belly breathing: so as not to start snacking on returning from the office, as soon as you cross the threshold of your door, you force yourself to do 5 minutes of abdominal breathing before anything else. This little break before starting the evening helps to avoid urges.

>> A snow white to “cunning” : Big appetites prefer full plates! To give volume to yogurts, cottage cheeses and other compotes, add an egg white beaten stiff. Result: a good portion with zero carbohydrates and proteins.

>> Every day, (a few) 5 different fruits and vegetables. Because they are rich in fiber and diuretic compounds, we increase our consumption of fruits and vegetables (ideally, organic). In addition to their intake of vitamins and minerals, their soluble fibers give them appetite suppressant properties. Once in the stomach, they swell with liquid and provide a feeling of fullness.

>> Zero alcohol. “Empty” calories, an acidifying effect, a high glycemic load… Alcohol is of no interest to our body. If a glass of red wine can bring antioxidant tannins, a mojito or a pina colada will settle directly in the dimples.

>> Avoid the trap of the TV set: when you’re a football fan or addicted to a TV series, a TV set is very pleasant. Problem: captivated by the small screen, the brain no longer pays attention to the quantity of food swallowed and signals of satiety are no longer transmitted to the rest of the body. If you really want to dine on a platter, the solution is to prepare a real meal that is easy to eat: mini vegetable skewers as a starter, cold dish (no need to get up to reheat) served on a plate, fruit salad . And we don’t get up at the pub break to replenish the set.

A typical day on a diet

>> Breakfast: between 7 a.m. and 8 a.m. (if you do not work staggered hours)

Coffee or tea without sugar – 1 plain yoghurt or 1 bowl of cottage cheese – 1 fruit or 1 compote – 70 g of bread with a little butter and a hint of jam, or 40 g of sugar-free breakfast cereals such as muesli granola or rolled oats.

>> Lunch: between 12 p.m. and 1 p.m.

Crudités – Meat or fish accompanied by equal parts vegetables and starches – A little bread – A portion of cheese or dairy – 1 piece of fruit – Drink water.

>> Dinner: around 20h

Meat, fish or eggs accompanied by vegetables and starchy foods (half, half) – 1 dairy or cheese (if you did not eat any for lunch) – 1 fruit – Drink water.

Our experts :

  • Dr. Laurence Plumey, nutritionist, at Necker Hospital, at the Reference Center for Childhood Obesity (Paris)
  • Delphine Charret, nutritionist dietitian in Fontaine (38)

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We eat at fixed times
“It is important to eat at a fixed time (more or less an hour) in order to limit the risk of cravings, indicates Delphine Charret, dietitian nutritionist. If meal times are not regular, the body will feel deprived and will store the following meals all the more in anticipation of a new deprivation.

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We do not skip a meal
Contrary to popular belief, skipping a meal is a very bad idea. “Every 5 hours, when the stomach is empty, it secretes a hormone, ghrelin, which tells us to eat. The level of glucose in the blood also drops, which will trigger the feeling of hunger”, explains Dr. Laurence Plumey, nutritionist. A signal that must be respected in order to avoid disruption of the body and the temptation of sweets.

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We take the time to eat
The meal is a time of exchange and conviviality. It is also a moment to savor. “Eating in peace allows you to reconnect with your food sensations, in particular satiety. It is also an opportunity to take the time and to savor all the more what you eat”, says Delphine Charret. It takes, on average, 20 minutes for satiety to set in. To take even more pleasure, remember to turn off the TV and the computer, which may interfere with you.

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We allow deviations
Yes, we are human and we have the right to fall for a piece of chocolate cake or a good burger. It’s not because you allow yourself a few deviations that you will gain weight. On the contrary, this will prevent frustration from setting in.

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We allow snacks
Nobody is perfect. It can happen that, despite the best will in the world, you are hungry at 11 a.m. Didn’t eat enough for breakfast? Allow yourself a “balanced” snack. This little craving can easily be filled by eating a handful of almonds, for example.

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We count in sugar cubes
A fruit yogurt has 16 g of sugar? That doesn’t tell us much… But if we convert this quantity into sugar cubes, it’s immediately much clearer: 2 and a half sugar cubes in yogurt, that starts to do a lot. Same conclusion for the muffin which displays 17 g of lipids. This is about 1.5 c. at s. of oil. Note: 1 c. at s. of oil = 12 g, and 1 sugar cube = 6 g.

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We follow the 90/10 rule
Over the week, 90% of meals should be healthy and balanced. The remaining 10% is an opportunity to have fun. Integrated into a “reasonable” diet, these small differences will help you stay the course without depriving yourself.

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We get a good night’s sleep
“Lack of sleep stimulates the secretion of ghrelin, a digestive hormone that stimulates the feeling of hunger”, says Delphine Charret. Researchers recommend that adults sleep between 7 and 9 hours. Teenagers, on the other hand, need to sleep between 8 and 10 hours a night.

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Do physical activity
To be good in your body, you must also be good in your sneakers. “The more sedentary you are, the more you will have to be careful because the slightest deviation is stored in fat. When you are greedy, it is better to be sporty!”, specifies Dr. Plumey.

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We wonder about his weight gain
It’s always easier to act on something when you know about it. Have you suddenly gained weight? Ask yourself what you have changed in your daily life in order to rectify the situation and give yourself time to act.

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Avoid diets that are too restrictive
“The more restriction there is, the less the regime works”, explains Delphine Charret. It is therefore better to go on a food rebalancing rather than a restrictive diet. “Too great a restriction can lead to the risk of eating disorders (ED),” she warns.

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