Being lazy is good for the waistline!

Before we leave on vacation, we would do anything to alleviate those few extra grams. We are ready to even make ourselves suffer for it. And once on vacation, we let go… And in order not to panic when we hit the scales back at home, we give you several tips to follow.

1. FORGET THE DIETS

Being lazy works, though we should probably not believe that we can eat whatever we want, whenever we want, and have miracle methods put everything in order in a jiffy. Get rid of the differentiated diets, especially those types in which everything is forbidden except pineapple.

Today, we know they do a lot more harm than good. Your new motto? The basic principle of the Mary Belouze-Storm’s “lazy diet”: eat less, but eat better with a better distribution of food intake during the day.

“It is more worth it to skip breakfast when you get up late and have a lunch based on carbohydrates, vegetables and proteins, and a “decoy” dinner consisting of more vegetables and fish, with less calories “advises Dr. Jean-Pierre Cordray, nutritionist.

2. SLEEP, SLEEP, SLEEP

Not that it makes you lose weight, but “the body needs a restful sleep for metabolic function. And there is a strong correlation between sleep problems (insomnia, sleep apnoea) and weight problems,” says Damien Galtier, dietician. If the fear of storing fats during digestion overcomes us, do not worry, it is not the hour following the meal that best favours this, but the one after. So sleep your fill of a calm and serene sleep, and rediscover the joys of a siesta in the shade.

3. CELEBRATE AT BREAKFAST

“After eight hours of sleep and fasting, the body needs this meal to recharge the batteries,” says Damien Galtier. Hearty, but also well balanced, it can take you up to the next meal without snacking. In the summer, you can even have an even bigger meal.” A bowl of cereal with no added sugar (a croissant = 300 cal, compared to 4 tablespoons of muesli cereal type = 140 cal) with skim milk, a dairy product for calcium and protein, and a fruit for vitamins and fibres.

You could even add a slice of ham or an egg to take you to lunch. You do not have to squeeze fruits, because, in their liquid form, the absorption of sugar by the body is much faster,” says the dietician. So rediscover the pleasure of biting into the flesh of juicy oranges.

4. IDOLISE THE PROTEINS

At the seaside, we tend to gorge on shellfish and seafood. Good thing is, they are a wealth of proteins. And “we need some at each meal, first to be satiated faster and longer, and secondly because, thanks to them, the body draws its energy from the fat reserves rather than the muscles,” says nutritionist Dr Arnaud Cocaul. Good point: the concentration of chromium and zinc “first activates the secretion of insulin, which manages the assimilation of sugar in the body. The second would have a very positive effect on stress. And, as we know, the less stressed, less one takes revenge on all that eating,” states Damien Galtier. No worries, for those of you allergic to shellfish – white meats such as poultry or fish are also guaranteed to give you your protein fix!

5. SIP ON YOUR DRINKS

Because one of the pleasures of summer is the little glass in the garden or on a terrace, from which we are forbidden to forbid ourselves. For our specialists, the better options are tomato juice and alcohol-free beer. Please be aware that for the waistline, champagne (70 cal) still wreaks less havoc than whiskey (150 cal). And for a little afternoon snack? Go for bright cherry tomatoes, radish, melon balls or watermelons.

6. SANDWICHES ARE YOUR BEST FRIEND

Between grabbing a sandwich and staying hungry, we always chose the second option, without a doubt, from fear of calorie-overload. True, but do not forget that with every skipped meal comes the inevitable session of trying to gain back what the body has lost. Instinctively, our senses draw us to foods rich in fat and fast sugars (candy bars, chips), leaving us hungry an hour later. So when seated at a café under the shade of the trees, in order to curb cravings for more, get yourself  a chicken, ham or tuna sandwich with vegetables (tomato and lettuce). And there, nutritionists find nothing to complain about.

7. CONTROL YOUR MEALS

The relationship between food can often be, as between individuals, a little explosive. On this “no effort” quest, work on the associations of food. “At the table, starches should always be accompanied by vegetables, their fibres limit the absorption of fats and sugars in the body,” advises Damien Galtier.

Do not hesitate to have fun, by choosing seasonal and/or regional vegetables when we can find them. In addition, refuse sweet things at end of the afternoon, understanding that “at the end of a meal with proteins, sugars are not a priority. The body assimilates proteins more slowly and storage is limited.”

8. FORGET ABOUT YOUR WEIGHING MACHINE

On vacation, “do not count calories, and measure nothing. And when I say nothing, that goes for food, but also for yourself,” said Dr Arnaud Cocaul. “And it is fun. Do you like chocolate? Eat it! A source of magnesium, it will also help you stay in a good mood. In my case, I consider it a friend of the waistline. “In short, we are entitled to everything, but not however we want it. A small trick to avoid taking anything in excess – “decrease the size of your plates: go for dessert-size portions. This means you can eat all that is offered at the table in reasonable proportions.”

9. COOK IS AS IF NOTHING HAPPENED

The goal: to make meals as tasty, but “nutritionally better”. Patrice Dugué, chef at the Grand Hotel des Thermes Saint-Malo, plays with food and flavours every day to lighten his dishes. “For our customers, there are two imperatives – the recipes should be simple and quick to perform (max. 30 minutes), but without seeing any difference. So the meaning is wrong.

At first sight, making dishes colourful sharpens the appetite. Then, the taste. And for that, your best friends are spices. For example, for an aperitif of intense flavour and colour, accompany the salad with a light, sauce-based dressing: vinegar, citrus juice and cheese.

10. WALK ON AN EMPTY STOMACH

It is obviously not a matter of doing strenuous activity – do not forget that you are on vacation – but rather to have a long walk at a brisk pace before breakfast. “A recent study by Dr Perrez La Pitié-Salpêtrière’s team demonstrates that fat reserves are much better used up if physical activity is practiced whilst fasting,” says Damien Galtier. For those who have the guts, you can alternate between 5 minutes of running and 10 minutes of walking.

11. LISTEN TO YOUR BODY

Are you really hungry when you start to eat? To find out, here is a little experiment proposed by Marie-Storm Belouze: one morning, leave an empty stomach, taking something along for breakfast, and wait. You will see, you will soon be able to hear your stomach; this is hunger. Listening to this sensation is essential to guard your waistline.

“Remember also that the brain does not recognize satiety for 20 minutes. So if there is a rush to eat, there is a risk of taking in more than the body needs,” says Dr. Arnaud Cocaul. One tip: take your time and wait for the signal. If, at the end of the meal, your nose stings a little, it means that your have had more than your body needs! With patience, and a little practice, you will quickly be able to understand the language of your body.

12. PUT YOUR GUILT ON HOLIDAY

“No, sugar is not a poison,” writes Marie-Belouze Storm. The greatest enemy of our weight is guilt. The more one is in hyper-control, the worse it is. Because “just when you come in contact with a” diabolical “food, you must switch to the compulsion,” she warns. So enjoy yourself, completely guilt-free.

Virginie Marchand