How to maintain A good shape without sacrificing the joy of delicious food and wine!
At La Vie en Sud we promote life in the slow lane! The good news is that in the South of France with 300 out of 360 days of sun each year and so much delicious fresh food you can lead a healthier lifestyle than when living in stressful busy big cities!
Today, we're sharing our experience and insights for staying healthy and maintaining good shape without sacrificing the joy of delicious food and wine! (Yes, it is possible!) The French are known for their love of rich cuisine, yet they tend to stay relatively slim. Let's unravel some of their secret habits that can help you indulge while maintaining a healthy weight.
Rule #1: Eat Like royalty in the morning, a prince/princess at lunch, and a peasant in the evening
This old adage offers a simple lifestyle change with immediate impact. In the morning and at lunch, enjoy your meals without excessive restriction. But come evening, eat like a peasant – light and simple. This strategy aligns with the body's natural energy needs throughout the day, promoting weight management and even weight loss.
Rule #2: Understand calorie counting and how your body processes energy
Your body is a survival machine, fueled by energy from food and drink. An average adult needs around 2000 calories per day, depending on activity levels. However, consuming 2000 calories in the evening isn't ideal. Your body doesn't store unused energy like a gas tank; it processes it. If you consume excess calories without burning them through activity, your body stores them as fat. It’s as simple as that! So it all comes down to simple maths!
Here's a sample calorie calculation for a balanced day:
Breakfast: Bacon and eggs +(1000 calories)
Digest/Walk: -600 calories (-200 digestion - 400 walking)
Lunch: Salad Niçoise (+550 calories)
Afternoon Swim + rest of day until evening: -650 calories (-400 Swimming, -250 for the rest of the day)
Dinner: Ham slice + salad (+450 calories)
Let’s look at the maths for that day:
You will have taken in: 1000 Calories (Bacon and eggs) + 550 Calories (Salad Nicoise) + 450 = 2,000 calories. In this case you hit the 2,000 calorie target and you can see how easy it is to calculate but also exceed this target. Imagine, you add a couple of glasses of wine (125 calories each) or a beer (200 calories) or some cheese or bread…These add ons are typically what fail us all from hitting our daily calorie intake so just be aware of it.
Finally, let’s say you did eat light at dinner and feel a late night hunger: try an apple or low-fat milk before bed. It will help you get a good night's sleep.
Rule #3: Ditch dieting, embrace a shift in habits
No one enjoys dieting. The key is to balance your meals, monitor calorie intake and output, and track your weight. This allows you to enjoy your favorite foods while making informed choices. Once this becomes a lifestyle, you can confidently indulge in treats, knowing the exercise needed to balance it out.
Incorporate these tips, monitor your weight, and regain your fitness!
Don't deprive yourself; eat with knowledge and science on your side. Your body is a powerful machine – let your mind guide it towards optimal health.
For reference:
See the list below for calorie intake and burn rates for various foods and activities.
By understanding how your body processes energy and making mindful choices, you can enjoy delicious food and wine while maintaining a healthy lifestyle. Cheers to your well-being!
Food Calories
Steak: 400 calories
Potato: 176 calories
Chicken Breast: 200 calories
Salmon: 200 calories
Baguette bread slice (10 cm): 150 calories
Milk (Whole, cup): 150 calories
Bacon (Lardon, cooked, 2 oz): 120 calories
Pasta (Penne, cooked, ½ cup): 110 calories
Rice (Camargue Red Rice, cooked, ½ cup): 110 calories
Banana (Medium): 105 calories
Milk (Low Fat, cup): 100 calories
Apple (Medium): 95 calories
Cheese (Camembert, 1 oz): 75 calories
Egg (Large): 75 calories
Peas (Petits Pois, cooked, ½ cup): 60 calories
Tomato (Medium): 32 calories
Lettuce (Romaine, 1 cup): 8 calories
Exercise Calories Burned (30 minutes)
Hiking (moderate intensity): 200 calories
Swimming (sea, moderate intensity): 300 calories
Running (moderate pace): 390 calories
Swimming (pool, moderate intensity): 200 calories
Walking (moderate pace): 120 calories
Yoga (moderate intensity): 150 calories
Jumping Jacks (continuous): 300 calories
Sleeping/resting: 60 calories
Finally, remember, your health is your wealth. If you don’t do it for you, do it for those around you. Good luck and hopefully you find this a useful guide!
