Si vous souhaitez perdre du poids et vous mettre au régime, voici 6 conseils pour réussir votre perte de poids sur le long terme. Perdez 500 g à 1kg par semaine avec le programme Savoir Maigrir de la méthode Cohen. Grâce au suivi quotidien du Dr Cohen et de votre diététicienne, vous allez repérer vos erreurs, les corriger et améliorations vos habitudes alimentaires pour perdre 500 g à 1 kg par semaine.
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00:00 Hi friends, welcome to my channel. Today I'm going to give you some tips after the holidays to succeed in your weight loss if you have decided to do so.
00:08 Welcome to the Jean-Michel Cohen channel, the channel where we only talk about nutrition and where we never tell you about salads.
00:13 Masterclass, personalized menu, individualized dietary follow-up, visit the website doctor.jeanmichelcohen.fr
00:24 In general, after the holidays, most of us have gained a little weight because we let ourselves go a little and we want to lose weight.
00:30 Maybe you will join the program "Learn to Lose Weight". If so, you know that in the program "Learn to Lose Weight" you will receive a video of me every day.
00:37 You will have menus and recipes. We choose a diet model with you. We have 80 different profiles, so it will fall exactly on what you have to do.
00:46 You will have practical sheets that will allow you to know what to do in case of invitation, meals at the restaurant, if you have an anniversary.
00:54 You will also have dietitians at your service who will be able to answer your questions. All situations are roughly planned.
01:01 And me, you will see me twice a week live on Instagram, YouTube, Facebook and TikTok possibly.
01:07 And you will even have a private consultation every week at 1 pm on Monday with me. If so, you will see that "Learn to Lose Weight" works well.
01:14 Before, I wanted to give you some advice. Whether you signed up or not on "Learn to Lose Weight", there are still rules before starting a diet.
01:20 You have to prepare yourself for a diet. The first rule you have to do is that you have to prepare your house.
01:26 1. You have to empty your cupboards. Even if you have family or you make a cupboard for yourself, empty your cupboards.
01:33 All the products that will tempt you and equip your house. Equip your house.
01:38 You can't do a diet by just opening the refrigerator and thinking "What am I going to eat today?" and then choose the food.
01:45 Besides, it brings me to the second instruction. It means that you have to prepare in your refrigerator all the products that will be useful to you.
01:53 I'm not telling you to do it for 15 days, but for 3 or 4 days to do your diet.
01:58 The third thing is that you will be tempted, especially if you have gained weight, to throw yourself on the difficult diet.
02:03 It's good, you feel very strong because you ate well the previous days. You think "I'm going to attack in the morning, I'm not going to eat anything or just a yogurt.
02:11 At noon, just a steak, a bowl of boiled vegetables and a yogurt. You're going to do that in the evening. You'll do that for 3 or 4 days.
02:17 The fourth or fifth, either you will have an opportunity or you will go crazy. And in this case, the diet is screwed.
02:22 Not only will it fail your diet, but it will also lead to a feeling of guilt, a form of abandonment of the diet which often translates into weight gain.
02:30 So it's a super important tip. In the diets, especially at the beginning, the first 8 or 10 days can be a little complicated because you have to adapt.
02:37 And you're going to have temptations, so you might want to gnaw. The ideal is to know that we have products that are ready for gnawing.
02:45 The products that work best are hard eggs. We leave them in the refrigerator. If you ever have a feeling of hunger or want to gnaw,
02:52 we're going to eat a hard egg. It will cut your appetite. You can use slices of ham or turkey ham, chicken ham or pork ham, as you want.
03:00 Why? Because it's pure protein. It helps to saturate the appetite. It has a little taste, so it will allow you to gnaw something and wait for the next meal.
03:09 You can put dairy, 0% or natural, but especially without sugar. And then we let the fruits hang. Except that when you have a fruit,
03:16 sometimes it's not easy to bite an apple. So we cut it into quarters, put it in a salad bowl, drain it in the refrigerator and we can gnaw it from time to time inside.
03:25 It doesn't matter if you eat that in addition to your diet. We, on Savoir Maigrir, for example, regularly plan meals.
03:31 So you can use that and it will stop you from wanting to eat. And you will see that gradually, over time, you will reduce this gnawing.
03:39 So avoid the things I don't like too much. I know we could take surimi, but somewhere it's a product too transformed.
03:46 So let that go. Instead of surimi, also put a basket of vegetables in another salad bowl.
03:51 So there are not only the pieces of carrots and the pieces of cucumber. We can add cherry tomatoes, raw fennel, raw cauliflower,
03:59 pickles. Put everything you want to eat and gnaw them, even if it's a little bit of 0% white cheese that you're going to season with garlic,
04:07 pepper, onion, mint, lemon, whatever you want. It works as long as you gnaw products with low caloric density,
04:14 that is to say that they have a high volume for not a lot of calories. You should also have a balance of weight. Why?
04:21 So I know it's annoying to weigh food, but when you go to buy gasoline to put in your car, you don't take what you want.
04:29 You decide 20 liters, 25 liters, etc. The diet is exactly the same thing. When you take 100 grams of meat, it's about 150 calories.
04:37 If you take 200, it's 300. Yes, the calories work in a diet. If you don't count the calories, if you take 200 gram steaks on the pretext that they are grilled
04:46 and you take 300 gram pasta on the pretext that I put pasta in the diet, because yes, in our diets we put lentils regularly,
04:53 it's not the same value as if I give you 200 grams of lentils and 125 grams of meat. So yes, have a balance of weight.
04:59 On the other hand, I'm not asking you to be obsessive. The balance of weight should serve you to frame and to put in your head the image of what the portion you have to take should be.
05:09 It lasts a few days. That means that you weigh for a few days. There's not much to weigh in the diets I give you. There's bread, lentils and proteins.
05:18 No more than that. Vegetables and raw foods, I usually leave at will. At will means a little, a lot or not at all for me.
05:25 Sometimes, if you have a lot of vegetables, if you're fed up with eating raw foods, don't take the raw foods.
05:30 So use this balance of weight. And then, once you've identified the rations you have to eat, be nice.
05:37 After ten or fifteen days, do some checks. That means that you serve first and you weigh afterwards to check if you haven't put on your own,
05:45 your own or all alone, your quantities progressively, which is still something natural.
05:50 You know that we have a problem with people who lose weight. It's often that they are unable to estimate their food intake.
05:56 Me, you, the others. We are unable to do that. We have so many routines that are set up that it counts.
06:02 Another tip, prepare your seasonings in advance. That means that I always say, put a tablespoon of oil in your salads.
06:10 Don't take the bottle to wash your salad with oil. It doesn't work like that.
06:15 You are unable to control the quantity when you do that, whereas with a tablespoon, you can control it.
06:20 A tablespoon is about ten grams. It's the amount I give to season salads. It corresponds to a hundred calories.
06:27 People who wash their salads with oil, usually don't even know what they took.
06:31 That means that sometimes there are three tablespoons of oil, sometimes there are four.
06:34 We go from 100 to 300 or 400 calories, we mix the salad, and we don't feel like we ate anything because oil is a liquid product.
06:41 It's not the same as when you chew a food, so be very careful about that.
06:46 And when I say prepare your seasonings in advance, either you do it with a tablespoon by dosing the oil,
06:50 or you prepare a vinaigrette. You put half oil, half vinegar. You know how many tablespoons are inside.
06:56 And since there is oil and vinegar, you take two tablespoons each time.
07:00 But preparing your seasonings is learning. It's learning. You have to do it.
07:05 We talk about it all the time, but no one does it. Spices and herbs change the taste of food.
07:10 For example, you make a vinaigrette. All of that is sauces that you have in the program "Savoir Maigrir".
07:15 When you make a vinaigrette, you put vinegar, you crush a little garlic in it, you put parsley, chives, whatever you want.
07:21 Cumin, paprika, coriander, whatever you want. But you can give taste to the food.
07:26 That's seasoning. Seasoning is not putting oil. Seasoning is giving taste.
07:31 A green salad leaf has taste if it is seasoned. It doesn't have too much taste.
07:35 You have the right, but it doesn't have too much taste if it is not seasoned. So prepare your seasonings in advance.
07:40 It's the same thing for the last tip. Learn cooking methods.
07:44 What do cooking methods mean? So, we cook in the pan. If you cook in the pan, take a cotton cloth to grease it so that it doesn't stick.
07:51 Unless you have a great non-stick pan. You can cook in the oven. Roasted vegetables in the oven, even without fat, especially with sweet potatoes.
07:59 Yes, we have the right to sweet potatoes. It's a delight, even if you grab them, you bathe them with a little oil.
08:04 You can cook in the microwave, heat in the microwave. There are new devices, air fryers,
08:10 that allow you to get cooking without using any fat. It's hot air.
08:15 You can cook in boiling water. You can cook in steam. All of this changes the texture of a food.
08:22 But you can play with it. But don't worry about all of this. If you don't know how to do it, we'll teach you on the program "Learn to Lose Weight".
08:28 Once you've spotted these six tips, I'll repeat them to you. Prepare your home. Don't throw yourself on a too difficult diet.
08:35 Prepare products in the refrigerator as a snack. Have a weighing scale.
08:41 Prepare your seasonings. Learn the cooking methods. You're ready to start a diet.
08:46 A diet is not a race. The words I use in my live shows, when I do them on YouTube and on all social media,
08:52 there are always three words I use. Perseverance, endurance and patience.
08:56 The most important thing in a diet is the goal. It's not the duration of time.
09:00 Whatever the cadence, some people will lose weight very quickly, others less quickly.
09:03 In these programs, I teach you how to eat better, to be in good health,
09:07 to not lose the pleasure of eating and, in addition, to lose weight.
09:11 That's what I had to tell you. I already wished you a happy new year a while ago.
09:15 I wish you a happy new year. Happy resolutions are a thing to enjoy yourself.
09:20 When you're on a diet, it's to enjoy yourself.
09:23 And so, as long as you have advantages to lose weight, more than advantages to eat, you'll lose weight.
09:28 And if you have more advantages to eat, for whatever reason, because it relieves you, it soothes your pain,
09:34 because you have too many invitations, then at that moment you won't lose weight, but you will anyway later.
09:39 That's what I had to tell you. I'm not telling you if you liked this video.
09:43 If you liked this video, you will subscribe to Savoir Maigrir and you will see that everything I have told you is true.
09:49 Moreover, you will see it during this month through the testimonials that I will send you.
09:53 And I still tell you, see you soon, friends!
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