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5 astuces pour réussir sa perte de poids

Tenir son déficit calorique

L’astuce la plus importante à retenir si tu souhaites réussir ton déficit calorique est tout simplement de créer un déficit calorique que tu es capable de tenir !

En général, je te conseillerais de créer un déficit d’au minimum 400 kcal par rapport à te maintenance énergétique.

Cependant, si tu le souhaites tu peux créer un déficit plus important, cela permet d’aller plus vite mais ce n’est pas toujours recommandé.

Théoriquement, tu peux faire un déficit jusqu’à t’approcher de ton métabolisme basal.

Mais attention ! Si tu t’en approche trop rapidement, tu réduiras grandement ta marche de manœuvre car le corps s’adapteras et pour continuer de perdre du poids il faudra réduire d’avantage tes kcalories.

Pourquoi ?

Car ton organisme est une machine qui a pour principal but de survivre.

Lors d’un déficit calorique prolongé, celui-ci va s’adapter et réduire progressivement sa dépense énergétique.

Comment ?

Comme nous l’avons vu précédemment, ton métabolisme de base peut évoluer et va donc diminuer.

Ton corps est comme une entreprise en situation de crise, celle-ci va être contrainte de licencier certains employés pour continuer d’exister.

Et bien ton corps va faire de même avec certains de tes organes, il ne va pas les licencier mais va mettre certains processus physiologiques naturels à l’arrêt, ce qui d’un point de vue santé n’est pas du tout une bonne chose !

Les signes de ce « métabolisme ralenti » sont une fatigue accrue, une faible température corporelle, une fréquence cardiaque basse, une baisse de la libido, des troubles du sommeil.

Cela s’accompagne également d’une baisse de ton niveau d’activité, tu bougeras moins au quotidien sans forcément t’en rendre compte  tu passeras plus de temps assis, tu éviteras certains déplacements.

Bref ton corps va économiser le peu d’énergie disponible.

 Changer progressivement ses habitudes

Pour tenir un déficit calorique, c’est avant tout un changement d’habitudes.

Tes habitudes actuelles t’ont fait prendre du poids que tu souhaites maintenant perdre ?

Il est temps de les changer pour inverser la tendance !

Mais attention, il convient d’y aller progressivement, une chose à la fois.

Être impatient(e) et vouloir tout changer trop vite, c’est l’échec assuré !

Limiter les calories « vides »

Par calories vides je parle des aliments ne contenant aucun nutriment intéressant pour l’organisme : sodas, chips, pâtisseries, etc.

Je ne te dis pas de supprimer entièrement ces aliments de ton alimentation mais de les limiter.

Consommer plus de fruits et légumes

Riches en vitamines et minéraux, peu caloriques, très rassasiants.

Les produits végétaux sont indispensables à une bonne santé, ce sont tes alliés les plus fidèles !

Manger protéiné

Les protéines sont l’un des principaux constituants des muscles et comme nous l’avons vu les muscles consomment de l’énergie.

Afin de préserver ta masse musculaire en déficit calorique, il est essentiel d’avoir suffisamment de protéine au cours de ta journée.

En plus, les aliments protéinés sont très rassasiants et certains apportent de nombreux nutriments comme les œufs ou le foie.

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