Régime grossesse - Corpet - Bons Petits Aliments

Pas Grossir - Maigrir : Faire un Régime ?

On grossit si on mange plus de calories qu'on n'en dépense, et si elles entrent dans notre graisse.
On maigrit si on dépense plus de calories qu'on n'en mange, ou si on bloque leur stockage.
Comment fait le Professeur Corpet, prof de nutrition et d'hygiène alimentaire ?

Trois bons conseils pour maigrir, ou ne pas grossir

Maigre Popeye: il se bouge et mange des épinards
courrir c'est pas triste
  • Brûler ses calories, "se dépenser": c'est faire du sport, mais pas seulement çà. Jouer avec ses enfants, passer l'aspirateur, monter l'escalier, marcher vite, faire sa Gym du matin, ne pas chauffer sa maison, rouler à vélo plutôt qu'en auto, ... toute occasion est bonne de "dépenser des calories". Là aussi, ne soyons pas extrémiste. Se bouger 30 min par jour c'est bien, 1h c'est super: [Santé en bougeant] (brochure 1M).
  • Manger utile, des aliments à forte "densité nutritionnelle" down (beaucoup de nutriments par rapport aux calories)
    Donc, il faut se gaver de légumes peu caloriques (épinards, salade, fenouil, blettes, choux-fleur, choux-rouge, tomates, radis, ail, oignons, et le jus de ces légumes bien vus du classement SAIN... plus on en mange, plus on aime !), ET éviter les calories vides et les glucides vite digérés (patates, pain blanc, riz blanc, sucre, corn-flakes, rice-crispies, frites et fritures ...) (voir glucides lents). En effet, si on mange peu (pour maigrir), on risque de manquer des nutriments essentiels down (ex.: vitamines). Comme dit le proverbe mandchou "Bien remplis ton Bol petit !" (dur à traduire mais voir mon pique-nique idéal au boulot).
  • Trois "évidences", pas évidentes à vivre

    Indispensable balance www.pinkpigpage.com

    Enfin trois méthodes efficaces, et pourtant
    je ne recommande pas les méthodes 1 et 2.


    graisse = calorie vide www.pinkpigpage.com

    Mise au Point sur

    Calories, Calories vides, Densité nutritionnelle, Nutriments essentiels

    Mise à jour: sept.2011 Tous mes cours - Régime grossesse - Aliments supers - Idéal Picnic - Recette Saumon-Fenouil - Famille Corpet




    The 7 Habits of Highly Successful Weight Losers
    sera traduit en français ... un jour. posté mai 2011

    Woman on medical ScaleMore physical activity, less inactivity and eating breakfast rank among the most common behavioral strategies adopted by a group of people who have successfully lost weight and maintained their weight loss, according to a new review of approximately 6,000 self-selected individuals who make up the National Weight Control Registry (NWCR).
    Founded in 1994, NWCR asked adults to join who had maintained a weight loss of 30 pounds or more for at least one year. Members had all maintained their lower weight for an average of more than five years by the time they enrolled. Although almost all NWCR members (89 percent) reported combining both diet and physical activity to lose weight, one of the most common and prominent behaviors was the high amount of physical activity, says James O. Hill, PhD, director of the Center for Human Nutrition of the University of Colorado and one of the founders of the NWCR. "What we find over and over is that physical activity is very, very important," says Hill, who has also presented at the AICR Annual Research Conference. "I suspect it's maybe the strongest key."
    Seven Habits of Successful Weight Loss Maintainers
    • High levels of physical activity: more than one half of NWCR members expend more than 2,000 kcal week.
    • Limit television watching: about 63% of NWCR members report watching less than 10 hours per week of television.
    • Low-calorie, low-fat diet: NWCR members report consuming 1,380 kcal day, with less than 30% of calories from fat.
    • Consistent diet: NWCR members tend to eat the same foods regularly and do not ''splurge'' on high-calorie foods on weekends, holidays or other special occasions.
    • Breakfast consumption: at least 78% of NWCR members report eating breakfast daily, which may help curb hunger and overeating later in the day.
    • High dietary restraint and low disinhibition: NWCR members report exerting high levels of control over their eating, and they rarely overeat in response to internal (e.g., emotional) or external (e.g., availability of highly palatable food) cues.
    • Self-monitoring: more than one half of NWCR members weigh themselves at least weekly and track their daily food intake.
    Source: The National Weight Control Registry: A Study of 'Successful Losers.

    No matter what their age, gender or weight, NWCR members appear to exercise frequently and consistently. More than one half of NWCR members expended more than 2,000 calories each week, equaling about 200 minutes per week of moderate-intensity exercise. (AICR Guidelines for Cancer Prevention suggests 30 minutes or more of physical activity daily.) "Based on these findings, I believe physical With your gernerous support, AICR funds reserach in diet, physical activity and weight management. Please donate now.activity is the key to long term weight maintenance… if you're not doing physical activity you have to eat so few calories and it's hard for people to do that."
    Whatever the final successful strategy of individual NWCR members, over 90 percent of members reported a history of previous weight loss attempts, losing and then regaining the weight.
    "These aren't people who did it just once and were successful: they failed many times before, and the message is 'don't give up,'" notes Hill. "This is only one small group of people: we don't know how many people are out there, and these people, almost to a person, tell us it's all worth it, they feel better and life is better than when they were obese or overweight."
    Excerpted from ScienceNow.