You should practice sport as much as possible.

Why practice sport?

• Physical activity is necessary to your health (except medical indication). It is complementary to your food plan for a good slimming to ensure stabilization of your weight.

• You will better burn what you eat.
Regular physical activity supports a better cardiac and cellular activity.
Thus it increases the oxidation of fats and sugar circulating in your blood after digesting a meal.

• You will keep your muscle.
Physical activity partially opposes itself to the melting of the muscular mass related to the slimming process.

• You can develop your muscular mass.
A sport that is practised regularly and in a somewhat intensive way will increase the number of your muscular cells. Therefore, you will be able to remodel your silhouette with less fat and better muscle tone.

• You will increase your energy consumption.
It is primarily your muscles that burn energy, approximately 75 % of the energy that you use come from our muscles.
Thus, the more muscular you become, the more you will burn energy and the quicker you will lose weight. In addition, you will be able to eat more or to allow yourself to eat richer dishes.

• You will feel better in your body.
Physical activity eliminates stress and gives a feeling of well being and balance that is important for your morale.

Which sport to choose?

Choose the sport which you like (or that you would prefer), so as to be able to practise it with pleasure regulary.

• Sports of endurance (extended duration): dynamic walking, jogging, hiking, swimming, cycling, cross-country skiing, ball games..., force your organism to draw from its reserves of fat.

• Athletic sports (intense but of short duration) team sports: gymnastics, racing, Alpine skiing, football, Rugby, basket ball...
They force your organism to burn its glucides (sugars) and contribute to the remodeling of your silhouette.

• The ideal would be to combine 2 types of sport: a sport of endurance and an athletic sport.
Example: jogging + gymnastic.

Think of the simple and daily gestures like:
climbing stairs
Prefer walking to taking your car...

How much time?

Do not forget that regularity is what counts the most.

• The minimum required is:
20 minutes of a sport, at a rate of 3 times per week (evenly spaced in the week).
Or 1 straight hour of walking every day.

• If possible, practise a sport in a constant way for 1/2 hour each day.
Examples: jogging, cycling, bike exercises.

• The ideal would be to practise a prolonged physical activity of low intensity for 1 hour every day.
Examples: fast walking, swimming.

With less than 20 minutes of physical activity, the body burns mostly the reserves of sugar to undertake muscular efforts. Beyond 20 minutes, the body will draw from fats which " will melt ".

Sporting activities will increase your muscular mass, because the burning of energy is not very significant. Generally it does not justify eating more (except particular regulation, adapted to each one).

For example, you burn 60 to 150 calories for 1 hour of walking on a flat ground (what corresponds to the energy of 1 fruit or 1 glass of soda).

Adapt your menus according to practicing a sport.

Before the effort:
The last meal must be taken, if possible, at least 3 hours before your physical activity, in order to avoid any digestive discomfort.
It must be easy to digest and sufficiently rich in slow sugars or starch.
• For example, choose in your food plan, according to your prescription: the starchy foods (potatoes, pastes, rice...), bread, cereals.
• Think of drinking water or lemon water (or another citrus fruits).
• Avoid food heavy to digest (possibly prescribed): fatty meats and fatty fish, dishes with dressing, cooked pork, dry vegetables, cabbages...

During the effort:
• Think of drinking water in order to avoid dehydration.
• For more intensive efforts and those last more than one hour, a small glucidic collation can be prescribed.

After the effort:
You must eliminate toxins and reconstitute your reserves of energy (in the form of glycogen in your muscles and your liver).
The meal will be light in order to eliminate toxins from your organism.
• For example, choose in your food plan starchy foods (potatoes, pasta, rice...) or the prescribed bread.
• Think of drinking water, but also broths or soups of vegetables (rich in minerals).
• Choose preferably: eggs, non-fatly fish, dairy products.
• You should favour cooking without fat.