00:00You are really super numerous to ask me all the time to lose weight quickly
00:04so that you have a real satisfaction.
00:07We talk about it today. Welcome to the Jean-Michel Cohen channel,
00:10the channel where we only talk about nutrition, where we never tell you about salads.
00:15Masterclass, personalized menu, individualized dietary follow-up.
00:19Visit the website doctor.jeanmichelcohen.fr
00:24Losing weight quickly, first of all, it means that there is a limit.
00:26I'm going to make you do a simple arithmetic calculation.
00:28Someone who eats about 2,400 calories a day,
00:31that represents, divided by 9 calories, roughly 240 grams of fat.
00:35So he could lose 240 grams of fat every day for a month.
00:41That's real weight loss.
00:42When people lose weight, in general, there is fat, muscle and a little water.
00:46Or fat, a lot of water and a little muscle.
00:48But in terms of pure weight loss, that is to say, what we aim for is fat loss,
00:52you realize that the maximum we will be able to lose in fat
00:56is 7.2 kilos of fat.
00:58So when you add the float and the muscle, you get to 10, 12 kilos.
01:03So 10 kilos on average and much more if the person is super sporty.
01:07That's true.
01:08But it won't be a pure weight loss.
01:10It will be a weight loss that involves water and muscle that you will take up later.
01:14So there are limits.
01:15Besides, I'll give you two examples.
01:17When we do protein diets, a technique we used years ago.
01:22And that I gave you in the egg diet, by the way.
01:24On average, we have a weight loss of 6 to 7 kilos in 15 days.
01:28It's super hard to do.
01:30And when we do water diets, that is to say, people who fast completely.
01:34Well, we can get to a maximum of 10 kilos in three weeks.
01:37So it corresponds to the figure I gave you.
01:39So losing weight quickly, it's impossible to lose 10 kilos of fat in a month.
01:43On the other hand, when you have lost 10 kilos in a month because you have been very fast.
01:47Well, know that inside you will probably have 6 to 7 kilos of fat.
01:52And then 2 to 3 kilos of muscle and float.
01:57How do we lose weight quickly?
01:59Well, there are 36 techniques.
02:00It's either increasing physical activity or reducing your food intake.
02:05Increasing physical activity means that the more you have a caloric expenditure that is linked to physical activity.
02:11And the more you will consume reserves of fat to provide your body, if you eat the same thing, what it needs.
02:19I'll give you an example.
02:20The most caloric expenditure is 1,200 calories per hour.
02:26And that's what they do.
02:27One of the most caloric expenditures.
02:28There is one that is much more calorie-intensive.
02:31It's diving into the sea at zero degrees.
02:35And there you will spend 1,800 calories per hour.
02:37I don't guarantee the result in terms of survival.
02:40So that's caloric expenditure.
02:42So that means that someone who is going to do 3 to 4 hours of intense physical activity during the day.
02:47This is the case of great athletes.
02:48If he eats a normal diet, he will lose weight relatively quickly.
02:52He won't need to change his diet if he keeps the previous diet.
02:57On the other hand, athletes, great athletes, they are fed much more.
03:01Two examples.
03:02You saw when I was in Japan.
03:03Sumo caloric ratios evolve between 12,000 and 15,000 calories per day.
03:07Which makes them gain weight and muscle at the same time.
03:10Second example.
03:12When you do weight training or intense exercises,
03:16athletes have to eat a lot more.
03:18When I talk to you about physical activity,
03:19it means that you haven't changed your diet.
03:22And that you have simply increased your physical activity significantly.
03:26That means it's not 20 to 30 minutes of walking a day.
03:29It will be 2 to 3 hours of exercise a day.
03:31But you have to be able to do it.
03:32The second technique to lose weight quickly is to reduce your energy consumption considerably.
03:38The lowest level we can reach is for women 220 calories per day.
03:43And for men, 320 calories per day.
03:45Which means that we only gave them proteins in the form of powder to eat.
03:50Accompanied by water, broth, vegetables, if you want.
03:53But nothing else.
03:54In such a way as to lose as little protein as possible to nourish the noble organs.
03:58And nourish the noble functions of the body.
04:01But these are extremely brutal diets.
04:04Extremely tiring.
04:05Extremely difficult to follow.
04:07And which requires a very long progressive re-adaptation.
04:11That means that when you make people go from these brutal diets.
04:14That's what I told you in the egg diet.
04:16To a normal diet.
04:18It will take a week to 900 calories.
04:20A week to 1,200 calories.
04:21A month to 1,400 calories.
04:23And when you do the calculation.
04:24You have lost 6 to 7 kilos after two months.
04:26Finally, why not lose them with moderate diets.
04:30The second technique is to use the restrictive diet range.
04:33Which starts at 600 calories and goes up to 1,100 calories.
04:37And there you will have rapid weight loss.
04:39Roughly speaking.
04:40For you to have an example.
04:42It means that in the morning at breakfast.
04:44It's just a yogurt.
04:45Even a yogurt and a small piece of bread.
04:47With a small piece of butter.
04:49Zero fat during meals.
04:51Crudity without oil.
04:52Fish in the oven or roasted or grilled.
04:54Like meat, like eggs.
04:56Vegetables, steam.
04:57Yogurt.
04:58And one fruit a day.
04:59Not even two fruits a day.
05:01And there you can go from 600 to 1,100 calories.
05:03It requires an increase in prescriptions.
05:06And we add vitamins and potassium.
05:08To be sure that there is no problem.
05:10And that there is no risk for our body.
05:12Third technique to lose weight quickly.
05:14The most suitable, in my opinion.
05:16It is to take moderately restrictive diets.
05:18Which will run at 1,200, 1,300, 1,400 calories.
05:21This is exactly what we do on Savoir Maigrir.
05:23And to associate them with a physical activity.
05:25Which this time does not need to be intense.
05:27But can be moderate.
05:28So the recommendation is.
05:30Either every day, 20 minutes of exercise a little active.
05:33Either every two days, 40 minutes of exercise a little active.
05:37And there, indeed, you will have a quick weight loss.
05:40But this quick weight loss.
05:42It will be in the order of 4, 5, 6 kilos per month.
05:45War plus.
05:46There are advantages and disadvantages.
05:48Advantage of losing weight quickly.
05:50It gives motivation.
05:51It's true that you weigh on the scale.
05:53You see that you have lost weight.
05:54You are stimulated to continue.
05:56Disadvantage is that if it never goes down.
05:58Because in fact the movements of the body move a lot.
06:00So sometimes you have lost weight.
06:02But you drank soy.
06:03Eat soy the day before.
06:04So you drank more water.
06:06And it demotivates.
06:08If you have made a diet.
06:09And you wanted to lose weight quickly.
06:10And you have not lost weight.
06:12It is demotivation.
06:13Second advantage.
06:14It is the fact that this stimulation.
06:17It usually leads to the reaction of others.
06:20When you lose weight quickly.
06:21And that too is a factor of motivation.
06:23The third factor of motivation.
06:25It is that after a while.
06:26When we eat very little.
06:27And that we make food restrictions.
06:28So it's true that we take a food routine.
06:31And people then have more trouble eating more.
06:34So it's not bad.
06:35On the other hand there are many disadvantages.
06:36The first disadvantage is fatigue.
06:38The second disadvantage is de-socialization.
06:41The third disadvantage.
06:42It is the need for a gradual resumption of food.
06:45Behind what people do not do.
06:47You understood.
06:48In substance I changed.
06:49Compared to when I was a young nutritionist.
06:51Not long ago.
06:52Either make egg whites pancakes.
06:54So we put egg whites in a pan.
06:56That we heat.
06:57And we mix them with green salad.
06:59Either we eat two hard egg whites.
07:01Two hard eggs.
07:02From which we removed the yolk.
07:03I changed.
07:04That is to say that before.
07:05I refused systematically.
07:06To make people do fast diets.
07:09Today I consider that the motivation argument.
07:11For some people is worth it.
07:13So we can start quickly.
07:14This is the reason why.
07:15I had proposed the egg diet.
07:17But we can not do it for 107 years.
07:19We can do it for a week maximum.
07:20It is also to show people.
07:22That to lose weight quickly.
07:23It presents disadvantages.
07:24I prefer today.
07:26To give moderate diets.
07:28I hope to lose weight.
07:29Between 3 and 5 kilos per month.
07:31I give advice for a moderate physical activity.
07:34And I have an advantage.
07:36It is that I re-learn people to eat.
07:38I give them a food routine.
07:40I re-seize them.
07:41By using all the techniques.
07:42That we use in knowing how to lose weight.
07:44And I get weight loss.
07:45Which stabilizes over the long term.
07:47And that's important.
07:48This is what I had to tell you friends.
07:50If you liked the video.
07:51You like, you share.
07:52You give me comments.
07:53Critics.
07:54Video suggestions.
07:55And I tell you.
07:56See you soon friends.
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