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José Belloso

Coach Santé - Nutrition - Bien-Être

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Surcharge pondérale, obésité

Posted on 7 October, 2012 at 5:45

Sur poids,obésitéSurcharge pondérale, obésité  

Le surpoids et l’obésité se sont particulièrement développés dans les pays industrialisés au cours des dernières années. Ils constituent aujourd’hui, un problème mondial de santé publique. Le surpoids et l’obésité se définissent comme un excès de poids lié à un excès de masse grasse, ayant des conséquences néfastes sur la santé. L’obésité s’accompagne d’une augmentation du risque de mortalité et de nombreuses maladies : diabète de type II, hypertension artérielle, maladies cardio-vasculaires, maladies rénales, pathologies respiratoires, certains cancers, arthrose...   Chez l’adulte, on évalue notamment le surpoids et l’obésité grâce à l’indice de masse corporelle (IMC), qui est le rapport du poids sur la taille au carré. On parle de surpoids lorsque l’IMC est supérieur à 25 et d’obésité lorsque l’IMC est supérieur à 30. Chez l’enfant, on utilise des courbes de corpulence en fonction de l’âge et du sexe.  La meilleure solution pour perdre du poids demeure sans aucun doute dans le choix des aliments que vous ingérez et dans la dépense énergétique procurée par la pratique régulière d'activité physique. Cette judicieuse combinaison alimentation-exercice saura vous éviter les frustrations dues à un régime alimentaire pauvre en calories tout en vous faisant découvrir les bienfaits liés à la pratique régulière d'une activité physique.  
En pratique :   ·   

  • consommez d’avantage de fruits et légumes. Riches en fibres, ils sont rassasiants et ils diminuent la densité calorique de vos repas ·     
  • augmentez votre consommation d’aliments céréaliers. Privilégiez les aliments à index glycémique bas, qui sont plus rassasiants.Consommez pâtes, riz, pain complets ou légumes secs à chaque repas (n'abusez pas des produits à base de blé, provocant souvent des allergies alimentaires) ·     
  • diminuez votre consommation de sucre et de produits sucrés. Évitez les boissons très sucrées comme les sodas et préférez les jus de fruits « 100% pur jus » aux nectars et boissons à saveur de fruit ·    
  •  limitez vos apports en matières grasses. Privilégiez des modes de cuisson sans gras (griller, pocher, bouillir, au four,à la vapeur...) et méfiez-vous des graisses cachées ! Elles se trouvent dans les charcuteries, viandes grasses, fromages, fritures, sauces, biscuits, viennoiseries, barres chocolatées...
  •  Choisissez les produits laitiers les moins gras (yaourts, lait, fromages blancs) et privilégiez les autres alternatives: lait de riz, d'amande, de soja,...·      
  • limitez votre consommation d’alcool, qui est très calorique et peu nutritive. Il n'est en aucun cas indispensable ·    
  •  pratiquez une activité physique,équivalente au moins à 30 ou 45 min de marche rapide par jour.

    
Voici quelques conseils complémentaires :   ·    

  •  éviter de sauter un repas ·     
  •  mangez lentement. Pour saisir le message que votre estomac est plein, le cerveau a besoin de 20 à 25 minutes. Une bonne mastication vous facilitera la digestion des aliments.    
  • avant de grignoter, demandez-vous si vous avez vraiment faim et si vous choisissez le "meilleur" aliment (buvez plutôt un grand verre d'eau, car nous sommes souvent déshydratés) ·     
  • si vous n'avez plus faim, ne vous forcez pas à terminer votre assiette ·    
  •  lorsque vous mangez, évitez toute autre activité comme la télévision ou le journal. On mange habituellement plus rapidement et davantage (les mauvaises nouvelles engendre un stress diminuant la sécrétion des sucs gastriques,réduisant la bonne digestion des aliments) ·    
  • ne faites jamais vos courses lorsque vous avez faim ·    
  • tenez-vous occupé. L'ennui et l'oisiveté conduisent à manger.  

Changer son mode de vie est un défi qui demande temps, planification et action. Mais les résultats en valent la peine. Vous serez de façon permanente plus mince et en meilleure santé.                             
                                                                  
                                                                                                                        José Belloso(source article Nutrilog)

Categories: Nutrition

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