Weight Loss and Slimming
The best, most useful, and safest method of weight loss is a natural way to spend the reserve of energy in the form of fat: that is, more exercise and less high calorific food!
If you eat more calories than you burn you will gain weight. If you burn more calories than you eat you will lose weight. This is all that simple … on the paper. But losing weight is not an easy task!
The general rules of weight loss are a balanced combination of diet and exercise.
Do not think that you can lose a lot of weight in a short time, because most of the time you will gain it again quickly and sometimes even gain more. The most successful approach = slowly and surely, no more than 0.5-1 kg per week. At this rate, you will be relieved in the first place of the fat, so the chance to get rid of it permanently increases.
Your method should include a plan to keep the weight after the weight loss phase. Holding the weight is the most difficult part in the process of weight control and is not often found in fast weight loss programs. One of the most important factors in weight control is increasing daily physical activity.
If you plan to lose more than 7-10 kg, if you have any disease or if you take chronic medication, you should be screened by a doctor prior to weight loss.
DIET
“We are what we eat”
The diet should be safe, it must contain all the recommended daily allowance of vitamins, minerals and protein.
The diet should only reduce the caloric content and provide all essential nutritional factors. Cutting down the intake of carbohydrates, or carbs (potatoes, bread, pasta, rice) which are sugar molecules, is a good start.
Breakfast should be the king’s meal, lunch a prince’s meal and dinner a meal of the poor. Do not skip breakfast!
Eat 70% of one’s intake amount every meal. After one week the stomach will decrease its size, thus feeling repletion earlier.
One glass of plain water at the beginning of the meal will make you feel repletion quicker, thus eating less.
Do not eat between meals! Or if you are really hungry eat an apple or carrots
Drink only plain water, because most other drinks have a high content of sugar. Drink alcohol in moderation or even better no alcohol at all. Drink plenty of water because water contains no calories, significantly cleans your body of toxins and even at the time quenches hunger. When you have a passionate desire to eat, just drink a glass of water. Homemade fruit juices without added sugar can also be used.
The food you prepare yourself is much better than processed food, because it contains less sugar and salt, and more fibers and vitamins.
Eat protein with each meal. In an article published in the Journal of Nutrition, researchers from the University of Illinois argued that the increased consumption of high-quality protein helps preserve muscle mass and reduce fat in the body in reducing weight. Maintaining muscle mass during weight loss is essential because it contributes to a more accelerated burning of calories. Make sure that protein is the only part of a well-balanced diet. Protein should make up 15-35% of your food.
Natural green tea infusions reduce appetite and have plenty of good nutriments like antioxidants, minerals etc.
EXERCISE
More than 30 minutes a day or 150 minutes a week is a must.
If you really want quick weight loss, you must sweat!
Should you have chronic diseases or if you did not exercise for a long time, you should be screened by a doctor prior to beginning physical exercise.
MEDICINES
Sometimes medicines are added for weight loss: GLP-1 agonists work on the Insulin-Glucagon balance.
Glucagon-like peptide-1 (GLP-1) is released from the gut in response to food intake, and functions as a satiety signal as well as stimulator of insulin release from the pancreas. Glucagon-like peptide-1 (GLP-1) agonists are a class of medications utilized to treat type 2 diabetes mellitus (T2DM) and obesity.
GLP-1 agonists are injectable agents that augment glucose-dependent insulin secretion (the “incretin” effect), delay gastric emptying (enhancing satiety), and have central effects on hypothalamic nuclei to reduce appetite.
There are several GLP-1 agonist molecules available on the market: Liraglutide, Dulaglutide, Exenatide, Lixisenatide, Semaglutide etc.
At Dr. Olivier Clinic we prescribe Liraglutide (Saxenda®) and Semaglutide (Ozempic®) with good results. We will explain how to use the pen when you buy your first one.
