7 SOLUTIONS qui Marchent pour PERDRE DU POIDS — Transcript

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1. 0:00You eat fairly healthily, you stay
2. 0:02active or even exercise, yet the scale
3. 0:05isn't moving much, or worse, it's
4. 0:07plateauing or even creeping back up.
5. 0:10Contrary to what you often hear, the
6. 0:12real issue in these situations isn't
7. 0:14about motivation; it’s a question of
8. 0:16biology and logic. In this video, I'll
9. 0:20tell you the seven most common reasons
10. 0:22that might prevent weight loss, and of
11. 0:24course, I'll show you how to overcome
12. 0:26them. And the last piece of advice I'm
13. 0:29going to give you is probably one of
14. 0:31the most poorly explained tips on
15. 0:32social media. Reason number one:
16. 0:35counting calorie quantities only,
17. 0:37without looking at protein intake. The
18. 0:39real problem isn't always what we eat,
19. 0:42especially when we're trying hard to
20. 0:44eat a balanced diet. The problem might
21. 0:46be what's missing from our plates. And
22. 0:49when I talk about what's missing, I'm
23. 0:50talking about protein. I've already
24. 0:53made a specific video on this topic,
25. 0:55and I'll remind you here of the main
26. 0:57points to remember. Proteins are the
27. 0:59nutrients that provide the greatest
28. 1:02sense of satiety. In other words, they
29. 1:04fill us up the most. But since they
30. 1:06provide calories, one can fall into the
31. 1:08trap of saying, "I'll just cut back on
32. 1:09them a little." Eating enough protein
33. 1:11means feeling hungry less quickly after
34. 1:14meals. Less snacking, fewer cravings at
35. 1:17night, and also the preservation of
36. 1:18your muscle mass, especially if you're
37. 1:20physically active. Now, preserved
38. 1:23muscle mass means an improved
39. 1:25metabolism, and on top of that, protein
40. 1:28has an interesting thermic effect, as
41. 1:30some of the calories they provide are
42. 1:33simply used for digestion. In other
43. 1:36words, our body works harder to use
44. 1:39them, and several studies have clearly
45. 1:41shown that eating protein at breakfast
46. 1:44significantly reduces snacking
47. 1:46throughout the day. It won't just
48. 1:48significantly—it has been proven. To
49. 1:51summarize: eating enough protein
50. 1:53doesn't mean giving your body more
51. 1:55calories; it means giving it the
52. 1:56metabolic solutions to trigger weight
53. 1:58loss. In practice, you need a source of
54. 2:02protein at every meal. It could be eggs
55. 2:05, white meat, red meat, fish, tofu,
56. 2:07legumes—whatever you like. It can
57. 2:10even be whey if your appetite is low.
58. 2:13If the subject of whey intrigues you,
59. 2:14go watch the video I’ve already made
60. 2:16on it. It's a very good source of
61. 2:18protein in certain situations, and we
62. 2:20avoid starting the day with just
63. 2:21carbohydrates. Protein at breakfast is
64. 2:24a game-changer. Second reason: getting
65. 2:27enough, high-quality sleep. It's simple
66. 2:30. Poor sleep disrupts many things in
67. 2:33our body, including the mechanisms that
68. 2:35regulate hunger and satiety, as well as
69. 2:37various hormones involved in fat
70. 2:39storage and burning. If you have a bad
71. 2:42night's sleep, or poor sleep quality,
72. 2:44you tend to eat more the next day, if
73. 2:46only as a reflex because you're tired.
74. 2:48You have more of a craving for sugar
75. 2:51and fat. Studies show that people with
76. 2:53poor sleep quality tend to have a
77. 2:55higher caloric intake than average. The
78. 2:58same applies to people who work night
79. 3:00shifts, who tend to eat at night to
80. 3:02stay awake and often sleep little
81. 3:03during the day. Remember that sleep is
82. 3:07not lost time; it is time invested in
83. 3:09your metabolism. The golden rule for
84. 3:13regulating your sleep, which I've
85. 3:15mentioned in several videos, is to try
86. 3:18to wake up at a regular time and go to
87. 3:20bed when you feel the signs of
88. 3:22sleepiness, not just fatigue. Third tip
89. 3:25: stress can work against your efforts.
90. 3:28Stress lasting 24 hours can suppress
91. 3:30our appetite. However, chronic,
92. 3:33long-term stress is more likely to
93. 3:35increase appetite and disrupt feelings
94. 3:37of hunger and satiety. It makes you
95. 3:40want to eat more sugary foods or fats.
96. 3:43And for some people, stress leads to
97. 3:44being less active. We experience mental
98. 3:47fatigue at the end of the day, a kind
99. 3:49of mental exhaustion, which creates a
100. 3:50feeling of physical depletion, making
101. 3:52us less inclined to exercise or go for
102. 3:54a walk. We feel more like withdrawing
103. 3:56into ourselves and eating something
104. 3:58comforting. It's human, it's logical.
105. 4:01But as a result, stress indirectly
106. 4:03prevents us from losing weight and
107. 4:05hinders the efforts we make. If you are
108. 4:08in this situation, I advise you to
109. 4:10follow some simple rules. Go for a walk
110. 4:12every day, even 10 minutes if you
111. 4:14manage to exercise regularly. This is
112. 4:16something that will help with weight
113. 4:18loss and stress management. And take
114. 4:20real time to relax, genuine breaks for
115. 4:23pleasure. It’s not a break where you
116. 4:26sit to rest while thinking about
117. 4:27everything you have to do later. You do
118. 4:29something you enjoy, telling yourself
119. 4:31that whatever I have to do later or
120. 4:33whatever is bothering me won't change
121. 4:35in the next 15 minutes. It’s not
122. 4:37wasted time; it’s an investment in
123. 4:39your ability to manage stress better.
124. 4:41Another tip is to learn abdominal
125. 4:44breathing. Take 2 minutes to practice
126. 4:46abdominal breathing. I’ve already
127. 4:48talked about this in other videos. You
128. 4:50will see that your mental tension
129. 4:52decreases rapidly. It is very effective
130. 4:54. Do this once or twice a day to help
131. 4:56fight chronic stress, which indirectly
132. 4:58helps with weight. 4th tip: moderate
133. 5:01exercise that doesn't compensate for a
134. 5:03lack of daily physical activity or a
135. 5:06sedentary lifestyle. Many people say, "
136. 5:08I don’t understand, I work out for 2
137. 5:10hours every Sunday." And yet, I’m
138. 5:12told I need to do more physical
139. 5:14activity. If you exercise 2 hours a
140. 5:17week, but the rest of the time, the
141. 5:19rest of the week, you have a sedentary
142. 5:22job where you sit for several hours at
143. 5:24a time. Unfortunately, those 2 hours of
144. 5:27exercise on the weekend won't be enough
145. 5:28. We are talking about NEAT, or
146. 5:31non-exercise activity thermogenesis. It
147. 5:35means all the energy expenditure we
148. 5:37have that isn't sports, but just
149. 5:39everyday activity: taking the stairs,
150. 5:41grocery shopping and carrying bags,
151. 5:43cleaning, or walking while on the phone
152. 5:45. All of that is physical activity. The
153. 5:48human body is designed to be active.
154. 5:52But if we get it used to being
155. 5:53sedentary, unfortunately, it adapts.
156. 5:565th reason, eat your calories instead
157. 5:58of drinking them. Before I tell you
158. 6:01more, let me remind you that Charles.co
159. 6:03is not just a YouTube channel, it’s
160. 6:05also a telehealth platform where you
161. 6:07can consult obesity specialists from
162. 6:09home. So, if you are struggling with
163. 6:13obesity, simply go to the Charles.co
164. 6:15website, check your eligibility for
165. 6:17obesity treatment, and then book an
166. 6:18appointment. During the video
167. 6:21consultation, the doctor will review
168. 6:22all medical details with you to confirm
169. 6:24whether or not you are eligible for
170. 6:26obesity treatment. And if you are
171. 6:29eligible, they will prescribe treatment
172. 6:31and, of course, provide all the
173. 6:33accompanying nutritional advice. You
174. 6:36can then join the Body Reset program to
175. 6:39benefit from daily support from a coach
176. 6:41who will assist you in managing your
177. 6:43treatment and your weight loss. And you
178. 6:47will also have access to all the
179. 6:49program's video content, including
180. 6:50nutritional advice, tips for adapted
181. 6:52physical activity, guidance on managing
182. 6:54emotions, and other psychological
183. 6:56situations to feel your best, both in
184. 6:58your body and your mind. In short, when
185. 7:02you have an obesity problem, you don't
186. 7:04have to face it alone. You consult your
187. 7:06GP, a specialist in town, or you
188. 7:08teleconsult an obesity specialist if
189. 7:11that's easier for you. And Charles is
190. 7:13designed specifically to make that
191. 7:15process easier. A super healthy
192. 7:17smoothie with only high-quality
193. 7:19nutrients, at 600 calories. Well, it's
194. 7:23still 600 calories. And by the way,
195. 7:25liquid calories are often
196. 7:26underestimated. I'm talking about
197. 7:28things like sodas, coffee with sugar in
198. 7:31it if you drink several throughout the
199. 7:33morning or the day, fruit juices, and
200. 7:35also alcohol. We often forget that
201. 7:37there is sugar in alcohol. A simple
202. 7:39rule: everything you can eat instead of
203. 7:41drink, you should eat. If you want a
204. 7:44fruit, eat it; don't drink it. 6th tip:
205. 7:47your body defends itself against weight
206. 7:50loss. It seems illogical because our
207. 7:53body says, "If I lose weight, if I'm in
208. 7:55a state of obesity or overweight and I
209. 7:57lose weight, I will be medically better
210. 7:59off," and yet it can fight it. Why?
211. 8:02Because our body doesn't like what it
212. 8:04perceives as an aggression. This
213. 8:06happens especially when you want to
214. 8:08lose weight quickly or significantly.
215. 8:09Like any change, it prefers something
216. 8:12that happens gradually. When you lose
217. 8:14several kilos, what happens when you go
218. 8:16for a walk is that you burn less energy
219. 8:17because you are carrying fewer kilos.
220. 8:19And above all, our body, our system,
221. 8:21goes into energy-saving mode. This is
222. 8:23the phenomenon known as metabolic
223. 8:25adaptation. It's as if the more weight
224. 8:27you lose, the more your body tries to
225. 8:29gain it back. And that is not a sign of
226. 8:31failure; it is not a sign of a lack of
227. 8:33willpower. It's a normal physiological
228. 8:35phase you need to understand in order
229. 8:37to get through these plateaus without
230. 8:39getting discouraged. And in those cases
231. 8:41, the solution isn't necessarily to eat
232. 8:43even less. First, we verify that our
233. 8:45strategy was sound. We check if we have
234. 8:47enough protein intake, enough physical
235. 8:49activity, if our sleep is adequate, and
236. 8:50so on. Everything I've told you since
237. 8:52the beginning of this video. A quick
238. 8:54note for those who are struggling with
239. 8:57obesity, trying to lose weight with all
240. 8:59the usual advice, but only losing a few
241. 9:01kilos before hitting a plateau that
242. 9:03lasts for several months. That’s when
243. 9:06obesity medication is indicated,
244. 9:08because if, after more than 6 months of
245. 9:10following all the advice I’m giving
246. 9:12you, there’s no impact on your weight
247. 9:14and metabolism, it means you've entered
248. 9:16a chronic condition we now call obesity
249. 9:18. In other words, the metabolism is
250. 9:21deregulated enough to consider that
251. 9:22it's time to move on to medication, in
252. 9:23addition to all the efforts being made.
253. 9:267th tip: you should also know that
254. 9:28sometimes the problem is medical in
255. 9:30nature. You apply all the advice you
256. 9:32see, everything I tell you in these
257. 9:33videos, and despite that, you see that
258. 9:35it's resistant. It’s worth getting a
259. 9:37medical opinion. You could easily have
260. 9:39an issue like hypothyroidism or
261. 9:41polycystic ovary syndrome. It can also
262. 9:43be linked to certain medications you're
263. 9:45taking, such as psychotropic treatments
264. 9:47, antidepressants, or antipsychotics.
265. 9:50And then there are forms of severe
266. 9:52obesity where the metabolism is
267. 9:53completely deregulated, or even obesity
268. 9:55of genetic origin. And once again, in
269. 9:59those cases, it’s necessary to get
270. 10:02medical advice and, if needed, GLP-1
271. 10:04treatment—those are the drugs we use
272. 10:07when standard rules for balanced diet,
273. 10:09physical activity, stress and sleep
274. 10:12management, etc., aren't enough. In
275. 10:16those cases, we know we need to add a
276. 10:18treatment that will help reset the
277. 10:19metabolism so you can lose weight. You
278. 10:23can see that if losing weight were just
279. 10:24a matter of willpower, there wouldn’t
280. 10:26be so many people struggling with it. I
281. 10:28know that for some people, the
282. 10:30motivation isn't there, but you have to
283. 10:32wonder if they haven't lost that
284. 10:33willpower and motivation because
285. 10:34they’ve already tried and realized it
286. 10:36just doesn't work. If you are in that
287. 10:38situation, don't stay alone. Seek the
288. 10:40opinion of doctors who specialize in
289. 10:41this field. Our weight depends on so
290. 10:43many things. Our diet, physical
291. 10:46activity, sleep, genetics, the stage of
292. 10:49life we're in, our age group, our
293. 10:52hormonal status, whether or not we've
294. 10:54experienced menopause, childbirth, or
295. 10:57andropause. It cannot be a
296. 11:00one-size-fits-all approach. If there
297. 11:02were a single method that helped
298. 11:04everyone lose weight, honestly, we
299. 11:05would already know about it and you
300. 11:07wouldn't be watching this video. Tell
301. 11:10me now in the comments, out of
302. 11:12everything I've just told you, which
303. 11:13explanations surprised you the most or
304. 11:15which ones are you already applying? In
305. 11:18any case, I hope this video has
306. 11:19provided you with some answers. Did you
307. 11:21like it? Tell me all about it in the
308. 11:23comments. Like if you enjoyed the
309. 11:24content. Share it, it might help other
310. 11:26people. Subscribe, I will be back with
311. 11:28you. very soon with lots of videos on
312. 11:30many other topics. For now, take good
313. 11:32care.