Articles about the sex appeal of dad bod may have reassured you and you say that your love handles have charm .
But remember that is not Leonardo Dicaprio who wants. By growing overweight, you risk health problems and jeopardize your seduction potential .
It’s time to take back your hands ! Today, we will share with you some simple tips to lose fat, improve your figure and give you a maximum chance to seduce all women you like .
The numbers are relentless: before age 30, one in six men is overweight . Between the ages of 30 and 40, this figure jumps to 1 in 3. And once you are past 40, half of the men in France are too fat.
Look at yourself in the mirror and answer this question objectively: Are you too big ?
If the answer is yes and you want to get back on track after years of letting go, then this article is for you!
If you do not like it, then you will have a lot of trouble to please women .
If you have more specific goals or wish to benefit from a professional and personalized follow-up, we invite you to make an appointment with a nutritionist.
To lose fat permanently: forget the diets
Good news ! Today, we are not going to offer you a diet .
But do not smile too fast. It will not be easy anyway. Because we will try to relearn you to eat properly .
A diet, it only lasts a time. You will be holding a few weeks. 1 or 2 months maybe.
But what happens when you go back to eating normally? You will take back all your pounds . And your efforts will have finally served no purpose.
Remember: to be in good shape , you do not have to go on regular diets, but to find a balanced diet that you must be able to hold all your life.
Nutrition: Do your meals of the day look like this?
Start by diagnosing the situation.
Have you gained weight lately? How do you feed yourself? Do you feel good in your body ? Would you be more attractive with a few pounds off the scales?
Do your meals look like this:
- Breakfast : Nothing at all or a coffee with a chocolate bread
- 10am: a Mars at the distributor
- Lunch : a sandwich taken on a corner of your desk with a beer
- Dinner : junk-food and soda in front of the TV
If this is the case, it is time to take drastic measures to lose fat .
Remember that an attractive man is already a man who knows how to take care of him.
Instinctively, you already know what to do.
Start by removing everything that makes you fat : Mcdo, pizza, beer, sweets, chocolate and Brussels sprouts. Ha no, those, you can …
Then, let’s see how to build your new eating habits.
To lose fat, consume protein
” Protein ” comes from the Greek ” Protos ” which means first. They are therefore essential for providing energy to your body .
When the body runs out, it starts to consume its own structure. In plain language, your body attacks your muscles to get the energy it needs.
You will find protein in meat (red or white), fish and eggs .
But you also have the alternative of vegetable protein . With of course soy in the form of tofu or tempeh.
Think also about legumes : lentils, chickpeas, flageolets or kidney beans that all contain more than 20% protein.
And for those who wish to take the mass , you can consider using whey protein powder.
To lose weight, choose low glycemic index carbohydrates
Do you know the principle of the glycemic index ?
To summarize briefly, foods with a high glycemic index increase blood glucose and insulin levels, which causes fat storage .
So, for example, breakfast bread, rice, potatoes or honey pops are foods that have a high glycemic index.
Conversely, lentils, chickpeas, peas or whole wheat bread have a rather low glycemic index. These are the foods that must be prioritized.
To give you an idea, the glycemic index of beer is 110. This figure is calculated in relation to the glycemic index of sugar which has been set to 100.
In plain language, the carbohydrates in a beer pass faster in your blood than when you eat sugar with a teaspoon.
To not get fat, choose the right fats
It’s not about removing fat , it’s about learning to tell the difference between good fats and bad fats.
Just like protein and carbohydrates, fat is an essential fuel for the body.
To put it simply, it will be necessary to limit your consumption of saturated fatscontained in the butter, the cheese, the dishes in sauce or the pastries.
Besides that, opt for unsaturated fatty acids and especially the famous omega-3.
They are found in large quantities in oily fish such as herring, mackerel or sardine.
Think also about olive oil.
And finally, do not forget avocados and oilseeds such as almonds, nuts and hazelnuts.
Eat a maximum of fruits and vegetables
The modern diet is too salty, too fat and too rich.
Listen to the government’s advice and consume at least 5 fruits and vegetables a dayto fill up on vitamins.
If possible, choose seasonal products.
Tip: think of smoothies ! They are absolutely perfect for snacks.
Invest in a blender. Just throw everything in, press the button and you’re done.
To stay fit, make more meals
Rather than making 3 big meals a day, we advise you to make at least 5 .
Keep breakfast, lunch and dinner. But also add a snack in the morning and another in the afternoon.
For snacks, avoid jumping on the dispenser and its chocolate bars. Exit Snickers and Dragibus.
Opt for fruits and oilseeds that contain good fats for your body.
For my part, I always walk with 2 apples in my bag and a bag of walnuts or almonds. It really does not fit. Practical, healthy and cheap!
To stay fit, think about drinking a lot
It’s simple, the better your body will be hydrated and the better you will be.
Ideally you should drink at least 2 L of water a day . And you can go up to 4 or 5 liters when you play sports in the heat of summer.
There is a simple trick to know if you are properly hydrated.
Just check the color of your urine .
The better you are hydrated, the clearer your urine will be . Ideally, it must be practically translucent.
If your urine turns yellow or brown, it means that you are dehydrated.
Do you also grant excess
In his book 4 hours a week for a body of hell , Tim Ferriss invites his readers to agree a day off each week.
This will allow you to control your excesses . Choose a day and eat whatever you want.
Then knowing that you’re going to have an upcoming break day is going to help you keep going when you’re going to want to snack on junk the rest of the week .
How to lose fat? An example to feed you well on a day
Already, have a real breakfast .
The first mistake is simply to skip breakfast . If you are not hungry, it is probably that you eat too much in the evening .
And if you do not have the time, follow the advice of my last teacher of literature: ” take it! That he told us with these glasses in bottlenecks.
Then I repeat, we forget the pastry and coffee with 2 sugars that goes with it.
Besides, ideally, forget the coffee. Replace it with tea or herbal tea .
In the same kind of idea, we advise you to abandon the cow’s milk and replace it with vegetable milk : coconut, almond, spelled or rice.
Forget also the industrial cereals that are stuffed with sugars .
With Frosties, it will not be the tiger that will be in you. In the long run, you risk becoming Sharpei.
In fact, from a nutritional point of view, breakfast is almost the most important moment of the day.
For a simple reason. After 8 hours of sleep, your body will be particularly receptive to what you will bring him as fuel.
So, if you want to lose fat, it’s time to focus on healthy foods that are rich in nutrients and vitamins.
For other meals, here is a simple tip.
Take a visual cue! Vegetables should be half of what’s on your plate . Proteins, a quarter. And starchy foods or legumes the remaining quarter
- Lunch: 1 chicken fillet + whole rice + tomatoes
- In the evening: 1 salmon fillet steamed + broccoli + lentils
To stay motivated, watch your progress
Keep a diary
Methodically note down every day what you eat .
This will allow you to see your mistakes and become aware of your diet.
If this sounds really too tedious, do something else.
Take your meals in pictures and post them on a fanpage on Facebook or Instagram.
In addition, if your friends follow you , you will be more vigilant . And you will tend to be disciplined. This is the principle of public engagement .
You are more likely to hold your good resolutions because you do not want people to think that you have failed.
Follow your weight
Personally, I invested in a connected scale that allows me to follow the evolution of my daily weight.
I ride on it and I receive the data directly on my phone.
It is always encouraging to see that over time the curve decreases or stabilizes.
The day you decide to take your weight back , take a picture.
And do the same thing every month. Then put them side by side. By visually understanding your progress, you will remain motivated to persevere in the effort.
We know that it is not easy with modern life to take care of your line as you should.
But remember that ” we are what we eat “. It is not me who says it, but Hippocrates who is considered the father of medicine .
By taking care of your line, you will lose fat, you will be healthier and you will feel better.
Take the opportunity to get back to the sport and take care of your sleep . You will win and trust and you will become a new man. And that’s alluring .
Here are some of our best articles to put you there:
- Our tips for getting back to sport
- The tricks to have a swimmer body or look like Cristiano Ronaldo
- Discover crossfit or yoga
And then, the women may well say that having a little belly does not bother them more than that, if you get rid of them and display a more athletic body , you will be all the more attractive.
Otherwise, the schedule of the Gods Stadium would probably not sell as well …
Now, ask yourself a simple question, so far, what has prevented you from eating properly? Lack of time ? The lack of motivation? The laziness of cooking or shopping?
What is your plan to change that? We talk about it in the comments?