These food experts advise us to help us eliminate our extra pounds. But what is their personal strategy for slimming down? Santé+ Magazine asked them the question.
Magali Cros-Roig, Dietician Nutritionist: “I listen to my hunger and increase my physical activity”
Gain a little weight, it happens! I do not panic, because I tell myself that the pounds quickly gained will be quickly lost. My strategy: rebalance my intake by reducing portions and the amount of starchy foods. In general, in these phases of fitness, I prepare a bowl cake in the morning: it is very simple, relaxing, it takes five minutes to make and this cake has a low glycemic index, which avoids cravings in the hours that follow as well as fat storage. To prepare it, simply beat an egg omelette in a bowl, mix 4 tablespoons of semi-skimmed milk, 4 tablespoons of oatmeal and a teaspoon of yeast, and microwave for two minutes.
Nothing like it to be stalled all morning! At lunch and dinner, I reduce the amount of starchy foods, I avoid reserving myself and I give pride of place to vegetables. I stay tuned to my hunger so as not to eat more than necessary and I force myself to eat slowly and chew several times before swallowing.
When I have a snack with the children, I make sure not to crack by picking one or two cupcakes, even if it’s tempting. Instead, to be satisfied, I take a large bowl of cottage cheese or a Skyr [une sorte de yaourt islandais, ndlr], in which I add fresh fruit. A little peckish? I peck cherry tomatoes. I always have them in my office or at home, in the kitchen. And, above all, I strive to drink more, in small sips throughout the day, to regulate my hunger and so that my satiety comes faster. At the same time, I increase my physical activity: if I do my 6 km every day, I add forty-five minutes of physical activity, once or twice a week, in a fun form such as dancing with my daughter, playing tennis with my son or swimming, especially in the summer.” * Instagram: @dietmag75.
Florence Foucaut, Dietician-Nutritionist: “I review my eating routine and I prefer cycling”
When I gain 2 – 3 kg, I know why: I did less sport than usual, I accepted more appetizers or I ate more cakes. I just have to rectify the situation to see them melt quickly. So I review my eating routine: in the morning, I drink a latte without sugar and I eat only a little bread, embellished with butter and jam; At lunchtime, I prepare a plate based on starchy foods, a portion of white meat or fish and vegetables and I finish with yogurt; In the evening, I avoid starchy foods as much as possible and I do not eat cheese. I often prepare a salad made with cucumber, tomatoes, sesame seeds, a little avocado and tuna and, finally, yogurt and fruit. If I have a craving in the afternoon, I start by drinking a glass of water or tea.
If that’s not enough, either I advance the dinner schedule a little when I’m close, or I allow myself a small snack to avoid cracking on fatty and sweet foods during the meal, opting for a fresh fruit or a dozen almonds. When I have to eat on the go, I’d rather anticipate than have to buy a ready-made meal. I have a simple, light and quick recipe: I prepare two homemade spring rolls.
In a rice cake, I put slices of carrots, some sucrine leaves, a little boiled Chinese noodles, coriander, pou let white or shrimp and sesame seeds. I complete with a cottage cheese enriched with a few pieces of fresh fruit or a raspberry coulis. At the same time, I increase my physical activity: from two rowing sessions a week, I go to three, and I prefer cycling to go to work, 15 km round trip three times a week. Thanks to these efforts, I lose my pounds in a week to ten days maximum.”
Marie-Laure André, Dietician-Nutritioniste*: “I structure my meals more and avoid fat”
When I happen to gain a few pounds, I remain quite zen, because I know that it is transient and that I will regain my weight of form quickly. I structure my meals: in the morning, I prefer a porridge prepared with oatmeal, chia seeds, yogurt and fresh fruit or a little fruit coulis; At noon and in the evening, a structured plate with vegetables, a portion of animal or vegetable proteins, a little cereal and a simple dessert such as a fruit or a natural yogurt, sweetened with a little honey or a homemade fruit coulis.
I allow myself a small snack, usually fruit-based. I especially make sure to avoid fatty foods such as cheese, chocolate, cakes and ice cream. But, if I have been hungry between meals, I do not hesitate to eat! It’s a sign that my body is clamoring for fuel, so I give it to it. I opt for a fresh fruit, some almonds or cashews, a good piece of rye bread …
To stay motivated, I have a few tips: I prepare myself a bottle of fresh water in which I add lemon juice: it acts as a “slimming reminder” to encourage me to reduce small pleasures and move more, just enough time to find the figure that suits me well. I alternate with a lemon-ginger drink, particularly detox, made with an organic lemon, 2 cm of fresh ginger, a liter of water and a touch of acacia honey. In a saucepan, I put the water, the lemon cut into pieces without removing the skin and ginger. I let heat and infuse for 5 minutes, I filter, I add a teaspoon of honey and I enjoy cold or warm.
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