Je mange bien mais je prends du poids

En clinique privée, vous êtes nombreux-euses à nous confier ne pas comprendre la cause de votre gain de poids. Bien que les causes soient multiples et parfois complexes, voici 3 scénarios qui peuvent vous donner des indices:

Scénario 1 : Les portions
Tous les aliments ont le potentiel de nous faire prendre du poids, que ce soit des aliments plaisirs (croustilles, chocolat, etc.) ou des aliments nutritifs. Il ne faut donc pas penser que parce qu’on mange un aliment considéré « santé » qu’on peut en manger n’importe quelle quantité.

Solution : S’ÉCOUTER
C’est-à-dire de vous entraîner à bien reconnaître vos signaux de faim et de satiété et de les respecter. Une nutritionniste peut vous aider à le faire.

Scénario 2 : Les week-end 
Manger « santé » toute la semaine, éviter les aliments plaisirs et opter pour des options allégées et des salades… mais complètement déraper les jours de congé. Si vous faites trop attention la semaine et consommez par exemple 1500 calories 5 jours sur 7, vous risquez de manger davantage la fin de semaine (soupers copieux, desserts, grignotines, restaurant). Devant un apport calorique beaucoup plus grand, votre corps n’a tout simplement pas le choix de faire des réserves avec le surplus!

Solution : NE PAS SE PRIVER
Si vous vous offrez des petits plaisirs au quotidien et que vous mangez des repas qui vous apportent du plaisir tout au long de la semaine, vous aurez moins tendance à vouloir lâcher prise durant le week-end et l’écart calorique sera moins grand entre la semaine et les jours de congé. N’oubliez pas de vous écouter, de manger lentement et d’en rapporter si vous êtes au restaurant!

Scénario 3 : Les à-côtés 
Vos assiettes sont équilibrées la plupart du temps mais vous avez tendance à manger / boire entre les repas plusieurs éléments qui semblent inoffensifs : bonbons, cafés aromatisés, boissons gazeuses, jus ou thé glacé, petits desserts apportés par des collègues ici et là, un verre ou deux d’alcool au retour du travail, des grignotines de soirée devant la télé…

Solution : PRENDRE CONSCIENCE
Observez-vous, prenez des notes pendant quelques jours et réfléchissez à des moyens simples de limiter ces apports qui au bout d’une semaine équivalent peut-être à une journée complète en calories. L’idée n’est pas de complètement les éliminer mais bien de les réduire et de les manger en présence de faim.

Elisabelle Hardy, Dt.P Nutritionniste
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