THE ESSENTIAL
- An hour of walking burns on average just over 200 calories.
- 100 grams of white bread equals 270 calories.
After the end of year celebrations, January is the month of good resolutions. And among them, there is often the desire to lose weight. But how to do it ? According to a study published in the journal The American Journal of Clinical Nutrition, the key to success would come from the quality of the food we eat and, more precisely, its composition.
Avoid refined carbohydrates
Scientists recommend that people wishing to lose weight focus on foods rich in fiber, good fats, proteins and, above all, avoid refined carbohydrates. These are notably present in sodas, industrial fruit juices or even white bread.
When we consume any of these products, our blood sugar level – or sugar level – in the blood rises and the pancreas immediately activates to regulate it. It does this by producing a hormone called insulin, which is responsible for reducing sugar levels to a normal level. To regulate blood sugar, there is therefore a spike in insulin which can lead to hypoglycemia, that is to say a blood sugar level that is too low. In reaction, the individual may therefore once more want to eat because the body requires more calories from sugars to absorb this insulin spike.
Eat whole foods and vegetables
On the other hand, to bring blood sugar levels back to a stable level, insulin converts sugar into fatty acids which are then stored in adipose tissue, i.e. the body’s fat reserves. So by eating foods that contain refined carbohydrates, your body is more likely to produce fat. And, the last negative point of refined carbohydrates: the feeling of fullness that these very sweet foods provide does not last very long. To lose weight therefore, choose whole foods, such as bread or rice for example, but also vegetables, legumes, meat, etc. The goal is to have a balanced and varied diet.
Pay attention to calories
Even if the quality of food is important for weight loss, so is the quantity. Remember that the amount of calories that an adult needs each day is between 2,400 and 2,600 calories for a man and 1,800 to 2,200 calories for a woman. To lose weight, the daily calorie balance of an individual must be slightly negative, that is to say below zero. For this, the body must burn more calories than it provides by eating. So you have to count your calories but without this causing you to restrict yourself too much! A good diet takes time, you must not starve at the risk of gaining even more weight when it is finished.
Getting into physical activity
Finally, physical activity is obviously a crucial ally for sculpting a dream figure! Your best bet is to exercise two to three sessions per week and walk at least 10,000 steps per day.
