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E-Book

E-Book, Englisch, 114 Seiten

Robin What you need to know to lose weight and be fit


1. Auflage 2025
ISBN: 978-2-322-60633-7
Verlag: BoD - Books on Demand
Format: EPUB
Kopierschutz: 6 - ePub Watermark

E-Book, Englisch, 114 Seiten

ISBN: 978-2-322-60633-7
Verlag: BoD - Books on Demand
Format: EPUB
Kopierschutz: 6 - ePub Watermark



You've tried numerous diets, adopted a restrictive lifestyle, and perhaps even stepped up sport program, but results are still slow. In this book, Dr. Robin (Ph.D in Sports Science and Psychology) draws on scientific data and an empathetic understanding of the daily realities experienced by people who want to lose weight and feel better. This a la française method will provide you with knowledge adapted to all audiences, recommendations, and concrete answers to the questions you might have to help you lose weight and get in shape. Beyond the ephemeral or miracle diets that only make situations worse, this book offers a global approach that integrates information in the fields of physiology, psychology, nutrition, sleep, physical and sports activity, as well as stress management, emotions and cravings. Practical guides, reliable and understandable information and applied recommendations with simple examples will make this book an ideal companion for anyone seeking to know themselves better and transform their relationship with their body. You will be able to identify the obstacles that may hinder your efforts and prevent you from achieving your goals, whether psychological, physiological and/or social. This book is a comprehensive guide that will help you better understand how your body works and how to adopt healthy lifestyle habits that comply with the World Health Organization's recommendations.. Leave behind your past frustrations, build your confidence, and embark on the path to a healthier, more positive and fulfilling life.

Dr. Nicolas Robin is an associate Professor (Ph.D in Sports Science and Psychology) at the Université des Antilles.
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3. Illusory promises and traps to avoid


3.1. Myths and falsehoods about weight loss


There are many misconceptions circulating in the press, media, social media, and in discussions among people about diet and weight loss strategies. These myths and untruths can distract users from truly relevant approaches that are suited to their situation/profile. For example, the idea that slimming products are the solution to weight problems is widespread. Thus, we find products offered online and in pharmacies, especially after the end-of-year holidays or as summer approaches, that claim to promote weight loss and fat loss, such as pills, slimming creams, certain dietary supplements or potions (called fat burners), "magic" drinks, etc., whose effectiveness is not scientifically proven and which we advise against using.

As we mentioned in the introduction, weight loss is a multifactorial and complex challenge that must be approached on the basis of valid scientific principles and techniques (tested and published in peer-reviewed scientific journals and not with a pseudo satisfaction survey) with the help of competent and experienced professionals such as doctors, nutritionists, psychologists, APAS teachers, etc. Indeed, the lack of knowledge and skills in the field of weight loss will be the cause of many common errors and the search for (too) easy solutions that will turn out to be ineffective. It is first important to know and identify your basic energy and nutritional needs, which we presented in Chapter 2, in order not to fall into the trap of extreme dietary restrictions.

Indeed, among the myths we very frequently find the idea that draconian diets (very low in calories) would be the most effective "miracle" method. As we mentioned in chapter 2, severe calorie restrictions will, for example, lead to an increase in the hormone ghrelin, which will result in increased feelings of hunger and the risk of cravings. Considering and adapting dietary approaches over the long term, taking into account in particular the energy balance between energy intake and expenditure (for example, by increasing physical activity while having an adapted diet) will help maintain hormonal balance and promote weight loss or maintenance depending on the set objective. Indeed, outside of medical devices (supervised by health professionals), very (too) rapid weight loss should be avoided because it is rarely sustainable. Indeed, it is possible to lose weight by means of ultra-restrictive diets (e.g., low-calorie diets) but these do not meet the body's needs and, in addition, by resorting to them, you risk falling victim to the "yo-yo" effect that we will now discuss.

The "yo-yo" effect is a vicious circle observed when people who are or consider themselves to be overweight, will follow a strict (draconian) diet very low in calories and therefore unbalanced and not adapted to their daily energy and nutritional needs. These people will quickly lose weight, but mainly muscle mass as well as water contained in their tissues. This will have the consequence of reducing their basal metabolism (their body will therefore "burn" fewer calories at rest) but also of generating frustration, stress as well as significant fatigue. They will then most likely abandon this overly restrictive, frustrating diet and will return to their generally unsuitable eating habits, or will even ingest foods that give back pleasure (i.e., sugary and fatty foods found in fast food, confectionery and processed foods sold in stores). With a slowed-down basal metabolism, people will quickly return to their pre-diet weight and likely gain additional kilos, thus increasing their BMI again by also increasing their body fat percentage. Moreover, the consequences will not only be physiological but also psychological, with a feeling of failure, guilt, or stress; and some of them may end up eating even more inappropriate foods out of frustration and to compensate.

Figure 3.1. The vicious circle of the “yo-yo” effect

Alongside the "yo-yo" effect and its strict diet, the idea that "banning or limiting lipids (fat intake) as much as possible would make you lose weight" is also very widespread. Thus, we regularly see proposals for miracle diets that advocate the excessive intake of a certain type of food such as protein. However, on the one hand, the effects on weight loss will be temporary and on the other hand, these practices carry health risks.

Indeed, not all fatty foods (lipids) are harmful to the body. There are essential fatty acids: fats that can be described as healthy, such as those found in avocados, nuts, certain vegetable oils and certain fish that are essential for the proper functioning of the body and brain, and above all, are essential for our health. Thus, trying to avoid all fatty substances risks leading to nutritional deficiencies and does not guarantee long-term weight loss. For example, even if the widespread idea that "eating salads helps you lose weight" is not false in itself, the salad you are going to eat should not only contain green vegetables, but should provide all the nutrients necessary for the proper functioning of our body (including proteins in the form of animal or vegetable proteins but also lipids by adding, for example, nuts, avocado and/or good quality vegetable oils as well as starchy foods, if possible whole grains).

3.2. Analysis of common errors on diet


As we have previously mentioned, a common mistake found in many diets is excessive calorie restriction, which will lead to a drop in basal metabolism, often associated with a loss of muscle mass, a risk of hormonal imbalance and nutritional deficiencies. Generally, these types of diets will result in regaining the weight that was quickly lost, then an increase in body fat and finally excess weight greater than before the diet.

A second mistake is to ingest a very large, or even too large, quantity of "light" or reduced-fat products without taking into account the nutritional qualities, daily energy needs or the importance of having a balanced diet combined with regular physical or sporting activity (the WHO recommends a minimum of 150 minutes of activity per week). Indeed, light products, which are reduced by at least 30% in sugar and/or fat, are generally ultra-processed by manufacturing devices that will, for example, replace sugar with sweeteners such as aspartame. Although these products are generally lower in calories (and we still suggest you check the labels carefully if you decide to consume them because this is not always the case...), the additives they contain can pose health risks and often have lower nutritional qualities, particularly in vitamins (A, B, E and K, less present in reduced-fat products), than so-called "normal" foods. For example, artificial sweeteners like aspartame, which are widely used as food additives, are suspected of having adverse effects on health, particularly on our intestinal microbiota (also called intestinal flora, which is composed of bacteria that contribute to the proper functioning of the body). These sweeteners can promote longterm weight gain, obesity, hypertension, and diabetes.

A third common mistake is not eating at regular times or even skipping meals due to lack of time or organization. Often linked to professional and/or personal constraints, a lack of organization, planning or respect for regular meal times risks encouraging impulsive and unhealthy food choices (sandwiches, kebabs, fast food, chips, boxes of industrial cake eaten at the office, during travel, etc.), leading to "meal skipping" and ignoring hunger signals, which can lead to subsequent cravings and overconsumption of products with poor nutritional quality.

Similarly, eating too quickly (less than 20 minutes) can have harmful effects on our body. Indeed, by eating too quickly, we risk overeating because satiety signals take a while to be perceived by our brain. We therefore risk consuming more food than necessary and this can promote weight gain. In addition, and as a reminder, digestion begins in the mouth. By not chewing food sufficiently, and by not mixing it with enough saliva, we will limit the first stage of digestion. In addition to harming food awareness which allows us to appreciate the flavors, tastes and texture of the food ingested, eating too quickly can lead to a feeling of discomfort, discomfort, difficulty in the movement of food in the digestive tract or worse trigger nausea and bloating. We recommend that you eat sitting around a table, in a place that is not too noisy and with other people to promote social bonding; but not alone in front of your computer... Take your time (30 to 45 minutes per meal), chat with your colleagues, friends or family and try to make the meal a pleasant moment.

Limiting your water consumption, or on the contrary, drinking a lot of water, are also common mistakes. Water is of course essential for the proper functioning of our bodies, and we must avoid dehydration at all costs. Indeed, water irrigates our cells, ensures the distribution of hormones and nutrients, and allows the elimination of waste. It also helps regulate body temperature, particularly with perspiration, hence the importance of drinking more water when it's hot and we lose a lot of sweat. Even if we should limit our consumption of sugary or alcoholic drinks (maximum 1 glass per day), the ingestion of liquids, mainly water, is mandatory. It is recommended to drink: 1.5 to 2 liters of water per day minimum, regularly before feeling thirsty and in reasonable quantities rather than large quantities at once. In connection with the notion of weight loss, water can...



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