Jean-François Rousset accompanies overweight people who have tried a whole lot of diets without results. His credo? Rebalance the inputs and outputs, that is to say, find the right environment between food intake and physical activity, and give new keys to take control of your diet, while keeping a certain freedom and above all, avoiding frustrations as much as possible.
Rule # 1: stop at pure diets (and the yoyo effect)
The first of the rules it gives us to slim down is simple: stop following all types of diets! Indeed, careening the body, diets tend to cause the effect yoyo : when you go on a diet - often frustrating and depressing - you lose a lot of muscles, a lot of water, but little fat.
As a result, when we take a "normal" diet, we immediately take back the fat and we lost the muscles we had before. All we want to avoid, in short.
Rule # 2: a healthy mind first
When accompanying people who are overweight or obese, Jean-François Rousset is interested in four aspects: the psychological aspect, the biological aspect, the physical aspect with the recovery of an activity and the balanced diet.
Starting from the observation that 80% of women who wish to lose weight can not calm their food, mood-related, and weight-related compulsions, it is important to take an interest in their psychological well-being to to lose weight.
The biological aspect is also important. "Studies have shown that 100% of French people are deficient in magnesium and 80% in zinc, but, magnesium deficiencies cause fatigue and stress," says Jean-François Rousset, thus, the state of stress leads to more food intake important and therefore weight gain, which again causes stress. And here we are locked in a negative spiral. Magnesium also facilitates digestion , a deficiency increases, it, the storage of adipose tissue.
Rule # 3: Adopt Regular Physical Activity
When you want to lose weight permanently, it is essential to bring into your daily routine physical activity : "The sport is not accessible to all, but physical activity, yes. This can be a substitute for public transport by bike, get off two stations earlier, say goodbye to lifts, walk when you're on the phone ... ", says Jean-François Rousset.
The ideal is to integrate 3 sports sessions per week, mainly in endurance. But also think of muscle activation: the more your basic metabolism is reinforced, the faster you will eliminate.
Rule # 4: persevere to lose pounds effectively
To begin a weight loss, we begin a physical activity gradually, with an emphasis on endurance , until the session lasts 45 minutes / 1 hour. The goal is to use the fat reserves as energy for the effort.
Thus, we draw in what we have in reserve, until exhausting and losing fat. "The first month, the body loses two pounds of fat on average, but also takes two pounds of muscle, so there is no result on the scale." Yet, we must persevere. Because we can tighten more belt and that gradually, we will lose - slowly but surely, our extra pounds.
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Rule # 5: eat everything in small quantities
On the food side, Jean-François Rousset is clear: we must not eliminate a category of ingredients. The ideal is to eat as many different things as possible in a week. His mantra? Zero frustration. The goal is to relearn how to eat and understand what foods are good and not so good, so that you can keep that balanced diet all your life. However, no question of refusing a dinner with friends or saying no to a small drink, since you will now readjust the next day.
Jean-François Rousset advises to follow the strategy of eating like a king in the morning , like a prince at noon and a poor evening. And prefer to eat little but snacks, like an apple, a square of chocolate or a handful of almonds at 10am and 16h. Replace refined products and too fast sugars, prefer semi-finished starchy foods and dark breads.
Choose the right fats in your diet. Jean-François Rousset advises olive oil for cooking and rapeseed oil or linseed for salads, to keep in glass bottles in the fridge, so that omega 3 do not disintegrate.
