This is the promise of the expert Valérie Espinasse who, in his new book “I lose 3 to 10 kilos in 3 months”, gives keys to lose weight safely. On the menu: common sense, balance and vitamins.

Losing 10 pounds, even in three months, is a lot! So no question of doing anything, arbitrarily remove this or that food. 

On the contrary, before thinking “diet”, we must go back to basics, rethink the way we eat, to start on a good foundation. That’s all about Valérie Espinasse, a micronutritionist, in her book * designed as a diary to accompany you step by step throughout these three months.

Define your profile

This is an essential prerequisite. When I gained weight (puberty, menopause …), if I nibble between meals, if I move.

Valerie Espinasse offers a test and tools to identify his personality and purpose but when you have a lot to lose, Do not hesitate to consult a nutrition expert.

Because often, we want to lose more than the “normal”, which may put his health at risk. The calculation of the BMI is a first benchmark (BMI = weight divided by size squared) to locate.

Because often, we want to lose more than the “normal”, which may put his health at risk. The calculation of the BMI is a first benchmark (BMI = weight divided by size squared) to locate.

Put everything black on white

It’s like a contract that goes with you. And it works ! According to a study, women who keep a weight book lose weight more easily. 

So, list your strengths (I do not skip meals, I walk regularly …) and your weak points (I eat industrial dishes, I’m sedentary …), your motives … Draw a weight curve, to follow your progress during these 3 months, establish your shopping lists, your menus, your activity planning to move more … Thus, you will stay in the nails.

Give yourself some time

No food revolution overnight! Make your schedule over 3 months and set yourself a goal per week: empty the cupboards, set up physical activity, avoid nibbling … And every 15 days, take stock to see if you have ticked all the boxes, otherwise correct the shot.

Review the basics

The basis is: no more than 2000 kcal per day with the following breakdown carbohydrates 50/55%, fat 35/40%, protein 15%. We must stay in these ranges and adopt a varied diet, with vegetables, fruits …

And pay attention to quantities (eat in a dessert plate, do not serve again …), replace industrial foods with their healthy equivalents and cook as much as possible house. 

If we respect the basics, that we eat balanced then, from there, we can slim down durably because we will be full and we will not want to nibble .

Take phyto capsules

This is one of the key tips of Valérie Espinasse who recommends in case of sleep disorder, which pushes to eat at night, to take valerian capsules, passionflower or hawthorn at bedtime, to fight against snacking and eating urges to take rhodiola rosea and vitamin B in the morning, at lunchtime and at dinner and to counter sugar cravings before the menses a magnesium tablet or a rhodiola rosea capsule morning and evening,

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