October 28, 2020
It seems paradoxical, but it is not "fat" that makes you "gain fat". Finally, it is not that simple. If we had to point out a single “bad guy” it would be sugar.
If you had to reduce your intake in a single food category that would be sweet foods.
Let's do a check in
We tend to think that what makes us “fat” is fat. So yes, bad fat is not good for you. But the main factor in fat gain is sugar (which is stored as fat). Those who do not know this information will therefore seek to reduce their fat intake without necessarily touching carbohydrate intake, and make food efforts ... without necessarily result.
According to my philosophy of life, sugar intake must correspond to our lifestyle. Which means if you do little sport, your sugar intake should be light, while if you do a lot more sport, they must be more consistent. To put it simply: sugar represents energy. If you need that energy, take it. Otherwise, know that it will be stored as fat.
Here are my 3 tips to easily reduce your sugar intake.
1 / Eat real meals, and avoid snacking
There are several ways to eat. Three meals a day? Five? Or even just one? Manage your diet the way you want, but if I can advise you something: avoid snacking between meals, even if they are "healthy" foods. Car at each ingestion that you will make your body will secrete insulin, storage hormone.
You are free to choose your eating rhythm, just be aware that each nibble of insulin will be secreted (the hormone that stores), and will prevent its antagonist from operating (glucagon, which precisely destocks).
2 / Favor foods with a low glycemic index
What foods to eat at your meals?
The foods with a low glycemic index. This means that, for the same amount ingested, the impact on glycemia (therefore the sugar level) in the blood will be more or less important.
Example: theAsparagus a glycemic index (GI) of 15, while a French baguette in one of 70.
3 / The more sweet you eat, the more you will seek out sugar: gradually reduce
It's a matter of habit, but not only. Do you eat sweet and still want sweet? It's normal! I reassure you, It's not your fault. It is by taking sugar regularly that you will become really addicted to it.
And you can have an effect on that, by gradually building your sugar concentration. When you take bad sugars (high GI), you will feed in you a bacteria that will ask for more, a population of bacteria in your intestinal flora addicted to sugar. This bacteria there go directly to your will, and you will become addicted yourself.
The solution? Gradually reduce your intake of high GI foods. But how to do without depriving yourself? It may be something complicated, and I can help you. In my sports coaching over 3 months I create for you a nutritional plan (in addition to the personalized sports plan) adapted to your objectives which owe you to rebalance yourself without having the impression of making efforts.
Either way, be able to put in some effort, but don't force yourself. If you force yourself too much, in the long run you risk breaking down and going back to square one.
Good luck !
For some people, crunches and other abdominal bourrinage workouts are the last thing they’d want to do — so they don’t. ' Part of the perception is that it’s difficult. We tend to want to avoid doing things that require effort, especially as we get older, when that’s harder for us, ' says Lorna Brown, a physical therapist who specializes in geriatrics at Harvard-affiliated Spaulding Rehabilitation Hospital.
But skipping abdominal strengtheners can have a big effect on your mobility and independence — and not for the better.
The abdominal muscles ( often called the abs ) include not just the visible ' six-pack ' or rectus abdominis groupes de muscles in the front of your abdomen, but also the obliques in the front and side of your abdomen and the transverse abdominis across your lower abdomen. ' The transverse abdominis is the inner bourrinage underneath the outer abdominal layers. It provides stability around the spine, ' Brown explains.
The abs are part of your core, the gamme of muscles that act as your foundation. In addition to your abs, your core includes the groupes musculaires along your spine, near your shoulder blades, in your hips and buttocks, and in your pelvis.
You must work all your core muscles to stay strong and active. ' We need that strong core or base so that the arms and legs can perform well, ' Brown explains.
What if you don’t mind doing shoulder, hip, and back muscle exercises, but can’t stand the ab workout ? You’re putting your entire core in jeopardy. ' If your core isn’t stable and strong, you increase the risk for injury and falls when you lift something or walk, ' Brown says. A weak core also makes it hard to turn, bend, and get dressed.
Starting position : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral.
Move of the month : Abdominal contractionPhotography : Michael CarrollStarting place : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral. Movement : Exhale as you tighten your abdominal groupes de muscles by pulling them up toward your spine. Keep your spine neutral ( no arching your back ! ). Hold. Release your abdominal zones musculaires and return to the starting position. Do this eight to 10 times, then rest for 30 to 90 seconds. If you can, repeat the sequence.
Abdominal exercises don’t have to include crunches, and you don’t have to do a long ab workout. You may find it more palatable to sprinkle ab exercises throughout the day. ' Shorter segments of exercise can still contribute to better health and function, ' Brown says. The key is to make each ab exercise count by ' activating ' the groupes de muscles.
Can’t think of ways to fit abdominal exercises into your schedule ? Check out the Harvard Special Health Report Gentle Core ( www. health. harvard. edu/gc ), and consider the following tricks.
Watch TV from the floor. You probably did this when you were a kid. Try it now, and maybe you’ll be more likely to do an ab exercise, like modified push-ups ( leaning on your forearms instead of your hands ). ' Or try lying on your back with your knees bent, ' suggests Brown. ' Then activate the abdominal groupes de muscles by drawing in your belly button toward the spine. '
Use phone time. Stand with your back flat against the wall while chatting on the phone. Activate your abs. ' Draw in your belly button again, and push yourself against the wall, ' says Brown
Take a break from work. Whether you’re in the kitchen or at the office, you can do a modified push-up against a desk or counter.
Don’t just stand there. Sneak in an exercise while you stand in line at the bank or grocery checkout. ' Do a single-leg stand and slightly lift your leg off the floor while activating your core muscles, ' Brown suggests. ' Keep your chest high and your shoulder blades down and back. '
March in place. Next time you’re brushing your teeth, march in place. ' Make it intentional. Draw in the abdominals and keep your hips level, so they’re not swiveling, ' Brown adds
You can even activate the abdominal zones musculaires while you’re walking. ' Just be very intentional about it, ' says Brown. Think about position and force activation with each step. The more often you activate your abs, the stronger they’ll become, making ab workouts a lot less daunting.