Take advantage of winter to lose weight... healthily

Taking advantage of the winter season to lose weight is a good idea, but it requires constant effort.

The danger lies in trying to do too much too quickly, rushing into things in a haphazard and ill-considered manner, alternating between excess and extreme deprivation rather than proceeding in a structured way.

That's why it's important to follow the sound advice of an expert in the field like Alexandra Lavoie, who specializes in sports nutrition.

Don't starve yourself

Often, if we follow professional advice, we will want to go to bed on an empty stomach and spend long days eating very little. However, this approach not only risks making us miserable, but can also cause a rebound effect.

"It's not a good idea to stop eating when you're very hungry or to go to bed hungry thinking that you'll lose weight by doing so," says the nutritionist. Studies show that, in the days following such deprivation, you are likely to raid the fridge and overeat, consuming even more calories than you previously lost.

"You can lose weight by reducing portion sizes at mealtimes, incorporating nutritious snacks into your diet, and ensuring you have adequate protein intake that is evenly distributed throughout the day," suggests the nutritionist.

"Also," she adds, "adding whole grains and lots of vegetables to your diet to increase your fiber intake will help you feel full."

And then, you have to eat slowly and regularly. Ideally every three hours.

"These are tips that help you avoid overeating and feel normal hunger at mealtimes."

Beware of recovery cravings

 "You need to eat well to refuel after training," says the sports nutritionist, "but be careful not to overeat. It's easy to consume too many calories at a time when you're often very hungry."

However, we want to nourish our muscles to improve recovery and replenish glycogen stores after training. During weight loss, this requires 10 to 20 grams of protein and 30 to 60 grams of carbohydrates (a ratio of 1:3). "If you are no longer trying to lose weight, you should aim for 0.25 to 0.30 g of protein per kilogram and 1 to 1.2 g of carbohydrates per kilogram."

Be careful, then, of the reward effect after exercise, which sometimes leads to excess. "If you eat consistently throughout the day, you'll be less likely to overindulge after training," says the expert.

The right measures and the food diary

Before embarking on a weight loss program, it is best to ensure that you are receiving proper supervision.

A nutritionist like Alexandra will weigh you and perform a body composition test using an impedance meter scale, which calculates the amount of fat in your body.

With professional guidance, you can ensure that you are losing fat during the winter without falling below a certain limit that could put your health at risk.

"Then, with the help of a food diary, you can set goals and monitor your progress very closely."

Because it's also not a question of reducing muscle mass or damaging the immune system. The balance in weight loss is sometimes precarious; it's better to be cautious.

 Please be patient

"Realistically, you can't expect to lose more than one or two pounds of fat per week," says Alexandra Lavoie. So you need to plan ahead if you want to lose weight, rather than trying to do it quickly.

Since competitions are still a long way off, winter is the ideal time to start a stable weight loss program without negatively affecting your health.

There's no secret: you have to reduce your calorie intake. But to avoid going too far, you need to cut back just a little, enough for the deficit to eventually do its job over time, without compromising your fitness.

You can contact Alexandra Lavoie at [email protected].