Guide Complet – Accélerer La Perte De Poids
- Vous souhaitez accélerer la perte de poids, mais sans résultat ?
- Vous vous êtes déjà mis au sport, opter pour un régime draconien… ?
- Vous cherchez d’autres astuces et conseils pour accélérer la perte de poids ?
Si vous cherchez les réponses aux questions soulevées, c’est que vous êtes au bon endroit ! Je vais tout vous expliquer. Ne vous en faites pas !
À lire : comment la graisse se forme ?
À lire : comment perdre du poids efficacement ?
Les personnes en situation de surpoids ou en obésité ont beaucoup de souffrance, aussi bien physique que psychologique. L’objectif de ce guide est de vous aider à prendre conscience des mécanismes à adopter pour accélerer la perte de poids. Explications.
Boostez vos émonctoires !
Tout d’abord, je précise qu’on est pas « gras » car on mange trop de graisses, mais on est gras en réponse à une importante toxémie interne.
L’un de principaux enjeux de la perte du poids n’est pas de manger moins mais de détoxiner et d’éliminer les masses de déchets corrosifs présents dans l’organisme.
Bonne nouvelle : notre corps est bien conçu. Il contient 4 émonctoires qui représentent les portes de sortie du corps :
- les intestins ;
- les reins ;
- les poumons ;
- la peau ;
Les émonctoires permettent de sortir les masses toxiques en dehors du corps. En revanche, les portes de sorties sont littéralement bouchées et congestionnées chez la majorité de personnes. La cause : une mauvaise hygiène de vie et une alimentation inadaptée.
Il est donc important de réactiver le fonctionnement optimal des organes d’éliminations pour se débarrasser des déchets et avoir un poids stable et constant.
Pour favoriser le fonctionnement des émonctoires, il est conseillé de prendre des plantes médicinales ou des produits naturels spécifiques. Mais le plus important est de changer les bases de nos habitudes hygiéno-diététiques.
Pour booster vos émonctoires, il est recommandé d’avoir une alimentation riche en produits frais végétaux. De cette façon, on arrive à accélerer la perte de poids.
À lire : comment différencier la graisse et l’eau sous cutanée ?
Forcer la perte de gras
Pour perdre plus de gras, l’idéal est de limiter la production d’hormone « grossissantes », mais sans tuer le métabolisme avec un régime drastique.
Faire des activités lentes
Les scientifiques précisent que : plus l’exercice est doux, plus on utilise du gras comme source d’énergie. Si l’exercice est intense, l’organisme a donc besoin de plus de sucre.
Pour cette raison, je vous conseille d’être actif tout au long de la journée pour dépenser de l’énergie sans avoir besoin de sucre.
Voici les activités recommandées : marcher à jeûne, faire du jardinage (si vous avez un jardin), utiliser un vélo pour vous déplacer… Ce sont des activités qui utilisent notre graisse corporelle.
À lire : comment jeûner pour maigrir ?
Manger plus gras, moins sucré
Si vous mangez du sucre toute la journée, avoir une activité lente ne peut pas vous aider à perdre vos graisses. La consommation du sucre empêche l’utilisation des graisses.
Si vous mangez plus gras, vous pouvez stabiliser la glycémie et tourner le métabolisme vers l’utilisation des graisses.
À titre d’exemple, les graisses saturées (qu’on trouve dans les œufs, le beurre, la viande rouge, etc.) sont essentielles pour produire les hormones nécessaires à la perte de poids.
Je vous conseille également de remplacer les glucides par les bonnes graisses.
Jeûner !
Si vous êtes sur ce site, vous avez déjà lu quelques articles où je parle du jeûne intermittent et comment peut-il vous aider à perdre du poids. Le jeûne est très important pour la perte de graisses, car il nous aide à produire plus d’hormones minceur.
Pour la perte de poids, je vous conseille d’éviter les jeûnes de plusieurs jours, car la perte de muscle peut se produire dès 24 heures sans manger.
De plus, je note que la perte de poids rapide impacte nos hormones, notre masse musculaire et notre capacité à perdre du poids. Si vous arrivez à perdre 2 kilos par semaine, sachez que la restriction est trop drastique : il faut donc réduire un peu votre jeûne quotidien.
À lire : comment pratiquer le jeûne intermittent ?
Préserver les muscles avec l’exercice
Pour maigrir, le sport n’est pas essentiel. C’est une question d’alimentation. En revanche, certaines activités peuvent vous aider à y arriver.
Voici les solutions que je vous recommande :
- les exercices qui stimulent les muscles, protègent la masse musculaire en cas de déficit calorique, et permettent d’en gagner si vous êtes en surplus calorique. Vous pouvez dans vous inscrire dans une salle de gym pour faire la musculation.
- Les exercices intenses, qui aident à augmenter la production d’hormone de croissance et le métabolisme.
Avoir des entraînements variés
Pour avoir un entraînement efficace qui vous permet de donner un coup de fouet à votre métabolisme en peu de temps, il est important d’alterner cardio-training et circuit résistance.
Par exemple, vous pouvez commencer avec un exercice de cardio de 5 minutes, sur un tapis roulant ou un vélo elliptique, suivi par un entraînement haltères, tractions, fentes et pompes militaires. Les exercices doivent être répétés 8 fois et le circuit deux à trois fois.
Faire le plein de protéines
Préserver votre masse musculaire ne nécessite pas de faire une activité sportive. Quand on souhaite perdre du poids, il est important de manger des aliments riches en protéines.
À chaque repas, il faut avoir des repas riches en protéines. Pour cela, je vous conseille donc de privilégier les aliments contenant une grande quantité de protéines, comme le fromage blanc ou les noix.
Soulever des charges
Comme vous le savez sûrement, les muscles consomment une grande quantité d’énergie. Une personne dotée d’une bonne tonicité musculaire brûle davantage qu’une sédentaire, même quand il est au repos. En revanche, quand on vieillie, la masse musculaire diminue naturellement.
Pour l’entretenir et le développer, l’idéal est de pratiquer de la musculation en soulevant des poids modérés et/ou de privilégier des exercices qui mobilisent en force un maximum de groupes musculaires.
Réduire les calories progressivement
Comme je le dis assez souvent, il est important d’avoir une dépense énergétique supérieure aux apports pour perdre du poids. En revanche, la démarche doit être progressive. Vous ne devez, en aucun cas, passer de 4000 à 2000 calories. C’est déconseillé !
Si vous diminuez brusquement vos calories, votre organisme brûle les muscles pour avoir l’énergie nécessaire à son fonctionnement, d’où le ralentissement du métabolisme. L’objectif est de préserver les muscles et de se débarrasser des graisses.
À titre d’exemple, une personne de taille moyenne ne doit pas supprimer plus de 500 calories par jour.
Mais comment réduire les calories ?
Réduire les calories trop rapidement peut marcher pendant 15 jours, mais le corps s’adapte vite au changement brusque en ralentissant le métabolisme pour conserver l’énergie. Résultat : pu de graisses seront perdues. De plus, les régimes faibles en calories puisent dans la masse musculaire pour obtenir de l’énergie. Je vous conseille d’éviter cette situation.
L’idéal est de réduire de 10 à 15% vos calories pour inciter votre corps à utiliser les graisses comme carburant, sans puiser dans la masse musculaire. Cette réduction peut également vous aider à vous assurer de pouvoir compter sur l’énergie pour vous entraîner dure et préserver votre masse musculaire. De cette façon, la perte de grasses sera plus efficace !
À lire : comment retendre la peau après un régime ?
La quantité de graisses à consommer
Pour accélerer la perte de poids, il est important d’avoir une idée bien claire concernant la quantité de graisses à consommer quotidiennement.
Comme vous le savez, les graisses alimentaires sont stockées sous forme de tissu adipeux plus facilement que les hydrates de carbone ou les protéines. En revanche, il faut savoir que les graisses sont très utiles pour le bon fonctionnement de l’organisme. D’ailleurs, il existe des graisses, comme le CLA ou les triglycérides à chaîne moyenne qui accélèrent la combustion des graisses !
De plus, je note que les lipides sont très importants pour la production d’hormones, le renforcement des membranes cellulaires, la transmission de l’influx nerveux, la protection des organes, etc.
En revanche, il ne faut pas diaboliser les graisses comme le font les bodybuilders. Pour cela, je vous conseille d’avoir un apport de 10 à 20% de l’apport calorique total. Pour faire simple, il suffit de consommer 40 à 70 grammes de graisses par jour.
Remplacer les glucides pour éliminer les gras
Pour démarrer la perte de graisse, le remplacement des glucides est l’un des éléments les plus faciles et les plus rapides.
Je vous conseille de remplacer les aliments riches en glucides (comme le riz et le pain) par des fruits et des légumes. Ces derniers sont moins caloriques et ont moins de glucides que ceux transformés. De cette façon, on peut manger plus sans prendre de poids
Arrêter l’alcool et boire suffisamment d’eau
La science a prouvé que le fait de boire suffisamment d’eau est crucial pour la perte de gras. L’au aide la foie à convertir la graisse pour créer de l’énergie. A titre d’information, le corps humain est constitué de plus de 70% d’eau.
Par ailleurs, il est recommandé de stopper l’alcool pour atteindre vos objectifs de perte de gras. Boire des boissons alcoolisées ajoute une tonne de calories vides à votre corps, réduit l’appétit et le niveau de testostérone. Ce dernier brûle la graisse aide à bâtir du muscle. L’alcool réduit également le nombre de calories grasses brulées pour créer de l’énergie. Quand on boit de l’alcool, il est transformé en une substance appelée « acétate » qui est utilisée à la place de la graisse pour créer de l’énergie. Le corps conserve donc les réserves de graisses quand on boit de l’alcool.
Les bons réflexes alimentaires à adopter
Pour la nutrition, il est important de garder en tête quelques point quand on souhaite perdre du poids.
Je vous conseille vivement d’éviter les boissons gazeuses, les sucreries et les plats préparés, car ils contiennent énormément de sucres cachés. Si vous êtes un adepte des boissons gazeuses, il est important de les prendre en petite dose. Le gaz n’est pas recommandé pour mincir.
Il est aussi recommandé de cuisiner à la vapeur ou au four. La cuisson à la vapeur vous permet d’avoir des aliments cuits sans ajout de matière grasse, tout en conservant les bienfaits nutritifs. Quand on cuit nos aliments au four, on élimine l’huile des aliments. La cuisons au four permet aussi à la graisse de s’écouler.
Il est également important d’éviter la friture. Comme vous le savez sûrement, les aliments fris sont bien plus gras que les autres aliments. Ce mode de cuisson utilise la matière graisse comme vecteur de chaleur qui altère l’aliment.
Je vous conseille aussi de répartir le total de la ration alimentaire consommée quotidiennement en un grand nombre de petits repas. Il est déconseillé de prendre un gros repas et trop manger pour être certain d’être rassasié. L’idéal est de consommer un repas plus léger et prendre des collations. Ainsi, vous aurez un apport plus régulier et fractionné. Plus notre organisme dépense des calories pour la digestion, plus il perd rapidement de la graisse.
Comme déjà mentionné, boire de l’eau est très important, car il permet d’éliminer les toxines et faciliter la digestion.
Pour finir avec les bons réflexes, je vous conseille de limiter le gras sans se l’interdire. Oui, pas besoin de vous priver entièrement des matières graisses. Celles contenues dans l’huile ou le beurre sont déconseillées, mais pas pour autant interdites. Il suffit donc de les consommer en petite dose.
Comme vous l’avez très bien compris, il est important d’avoir une alimentation saine et équilibrée pour accélerer la perte de poids. Il faut également entretenir votre corps de façon régulière. Une activité sportive est donc très recommandée. L’idéal est de vous inscrire dans une salle de gym pour faire de la musculation et d’être coaché par un professionnel. Dans ce sens, je note que je propose plusieurs formations sur mon blog pour aider les personnes souhaitant perdre du poids ou se muscler. N’hésitez pas à jeter un coup d’œil.
Après être entre dans le vif du sujet, j’ai l’habitude de commencer mes guides avec une vidéo représentative pour expliquer (en quelques mots) comment peut-on accélerer la perte de poids, rapidement et efficacement.
Pour finir, je vous OFFRE un EBOOK pour vous guider, étape par étape, pour enfin obtenir le corps de vos rêves, améliorer votre bien-être et énergie au quotidien. Il suffit de mentionner votre email pour le recevoir sur votre boîte email.
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