Read online “I can’t lose weight”

Pierre Dukan

I don't know how to lose weight

Je ne sais pas maigrir

DR PIERRE DUKAN

©Ivashkevich L.V., translation into Russian, 2011

The editors thank Elena Alexandrova and her daughter Olga for their active participation in the creation of the book

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Books in the “Dr. Dukan Diet” series

“I don’t know how to lose weight”

The Dukan Diet is No. 1 in the world! This book contains a description of the 4 stages of a unique program for losing weight and stabilizing lost weight. Karl Lagerfeld, Jennifer Lopez, Penelope Cruz and Gisele Bundchen lost weight using this method.

Dr. Pierre Dukan is the most popular French nutritionist who has developed a unique weight loss method, thanks to which more than 5 million men and women around the world have been able to lose weight.

"350 Dukan Diet Recipes"

In this book by a renowned nutritionist, you will find 350 delicious diet recipes that will bring you pleasure and significantly increase your motivation, allowing you to enjoy your favorite dishes without restrictions.

"Dukan Diet Desserts"

Desserts are an integral part of the Pierre Dukan method; they help achieve the desired result and maintain a good mood throughout all stages of the diet. In addition, all the doctor’s patients who cooked according to this book lost weight faster than those who ignored them. In this book you will find 100 recipes for light and delicious desserts. All desserts follow the Dukan method and will satisfy even the most demanding sweet tooth.

“Multi-cooker recipes for the Dukan diet”

One more step bringing you closer to defeating excess weight! The new book by the famous nutritionist includes the best recipes for the method, developed on the basis of Russian products, the consumption of which the diet allows at any time and in any quantity. Thanks to the multicooker, food does not lose its taste and beneficial properties, and you save time, because you do not need to monitor the cooking process. Don't give up your favorite foods, enjoy your food and lose weight!

Dedicated to Sasha and Maya, Maya and Sasha, my two children, in gratitude for the second life they gave me in return for the one I gave them.

Christina, my wife, without whom this would simply be impossible.

To my like-minded friends Sylvia and Maurice.

For my future Russian friends

Born to be a doctor

Since childhood, I wanted to be a doctor, but I was afraid of injections to such an extent that they held ten of me when they performed this procedure. To get rid of this obsessive fear, I asked the nurse to teach me how to give injections to others. At the age of 10, I already had my own small set of syringes, and I was proud of these medical supplies. I also learned how to massage and soothe pain, and my grandfather even considered me to have a “light hand.”

When, after graduating from high school, I had to choose between art and medicine, my mother, she has always been a beacon for me, predicted my future:

“My Pierre, if you become a doctor, you will always be able to paint or collect art, but if you become an artist, you will never be able to practice medicine again.”

Not surprisingly, I got through my medical education without much difficulty.

The birth of a method. Lose weight yes, but don’t gain weight again!

In the 75-80s, patients and doctors were happy and proud when they managed to achieve only weight loss, which was naively considered an end in itself: if you lost weight, then the goal was achieved, the game was won. Then, as now, everyone who decided to lose weight chose their own weight. This approach could lead to nothing but disaster, since the entire subsequent weight loss journey depended on this choice. At that time, women dreamed of being like the legendary fashion model Twiggy, a completely anorexic person. That is, they set themselves a goal that was obviously a pipe dream, instead of striving for their correct, fair weight

. This wrong choice is still one of the main mistakes of losing weight.

When I first became a nutritionist, I tried to apply everything I was taught: counting calories and reducing their daily values, but quickly realized that with such poor funds, the game would be lost in advance.

So I had to create a diet, a system, and then a technique, first for my patients, then for my readers, Internet users, and finally for my fellow doctors. Since I am a doctor, and I started out as a general practitioner, I take great pleasure in healing everyone who can be healed. And, in my firm belief, excess weight is not even an acute form of the disease, it is a stable and chronic disease that requires long-term attention and support

. Therefore, I considered my main task not just to rid patients of extra pounds, but to finally stabilize their weight, that is, complete recovery.

Today, with 35 years of experience behind me, I am aware that I am offering a modern method of struggle that can effectively combat obesity, which is progressively attacking humanity.

Release of the first edition of the book

My technique gradually became more effective; patients not only lost weight, but were also able to stabilize it and not gain it back. Completely inspired by these successes, I decided to no longer keep my method a secret, but, on the contrary, to make it available both to the general public and to other doctors who were no longer able to deal with the excess weight of their patients. At that moment, I could not even imagine that I would later be joined by even adherents of the low-calorie school, who, due to systematic failures in the application of their system, experienced constant stress and dissatisfaction with the results of their patients.

When I brought my finished work to the editor, the first publisher turned me down. He was a wonderful person, but he had, perhaps, only one flaw, he was thin, and it was difficult for him to understand how disastrous the situation of overweight people could be.

I then took the manuscript to another publisher, who had a rather curvy woman read it. She was not so categorical, but first she ordered that all adjectives with the root “fat” be removed from the text, hypothesizing that this word does not comply with traditional marketing rules. Not approving of such interference, I refused to give in to hypocritical propaganda, my case was transferred to a superior officer, who decided it in my favor.

And the book is out!

When the total circulation reached half a million, the publisher invited me to lunch and asked me to explain the reason for such success. I remember I told him that I must have intuitively and internally understood the mechanisms of emotional and mental perception of overweight people, which allowed me to understand why they would agree to lose weight forever and how they would lose weight with enthusiasm. The method I proposed to them was both a source of pleasure and a reduction in dissatisfaction.

. The increase in pleasure was that the weight loss happened quickly enough, and the body immediately felt it. The reduction in dissatisfaction was facilitated by the absence of hunger, the strong internal structure of the diet, its precise instructions and the ability to monitor its progress.

When I began writing this work, I put into it my twenty years of medical practice, during which I tried to understand and cure all these men and women who turned to me for help. I learned to feel them as my loved ones, they became part of my life and were no longer “thermodynamic machines” for me, calorie absorbers, fattening, sedentary robots who did not know how to curb their own appetite, as we were taught and, unfortunately, are still taught and today in Western universities. In fact, in practice it turned out that these are people with temporary or persistent dissatisfaction, forcing them to eat heartily and a lot in order to neutralize it at any cost.

A simple bilateral agreement was established between them and me, in which I invited them to exchange the pleasure of food for the pleasure of losing weight, a sense of pride in their body, when the appearance reflects the beauty and depth of the soul

, because “form is the essence that rises to the surface,” as Victor Hugo once noted.
Pages:

Pierre Dukan “I don’t know how to lose weight.” 4 key exercises for losing weight in bookmarks 8

Dr. Pierre Dukan is a French nutritionist, the author of 19 books, including the famous bestseller “I Can’t Lose Weight,” in which he, already a well-known specialist in France, summarized the results of his many years of practice and outlined in detail the theory of his system. This book has been sold all over the world, in more than 10 million copies, but has only now reached Russia. The EKSMO publishing house provides readers of Diets.ru with the opportunity to read a chapter from the book “I Can’t Lose Weight.” 4 KEY EXERCISES FOR LOSSING YOUR BODY

Too much choice makes it difficult to choose

Throughout my medical practice, I have found that reliable, authoritative, but simple and specific instructions, without ambiguity, improve control and facilitate compliance. Therefore, I have selected 4 effective exercises that are best suited to solving the following problems: First problem: weight loss in the widest range of muscle sectors and the intensity of calorie burning due to their work. And the second problem: how to prevent sagging skin after losing weight, since many patients who have lost weight often complain of sagging and sagging skin in the abdomen, arms, buttocks and thighs.

Four vulnerable areas of a losing weight body

With a weight loss of 8 kg, a competition begins between the fat being burned and the skin tightening. Indeed, the fat melts faster than the skin can shrink, and the picture is not very attractive. This problem is more likely to occur in areas where the skin is thinner. There are 4 problem areas that women complain about most often (loss of elasticity and excess skin):

– abdominal area (flabby hanging belly). When you lose weight, the loss of weight and fat tissue affects both the outer part of the fat just under the skin and the inner part surrounding the muscles. When fat goes away, the muscles become less tense, and as a result, the skin on the abdomen becomes slack and flabby, and the abdomen itself protrudes a little forward. And when external fat melts, it is the skin that suffers, losing its firmness and elasticity. After losing weight, the skin recovers, but very slowly, it takes 6 months to reach its best tone. There is no need to hope for quick improvements and there is no need to do anything radical for this. As for the abdomen, which protrudes slightly forward, this is due to a weakening of the muscle wall. To tone it up and regain a flat and muscular stomach, you need to work on your abdominal muscles by pumping up your abs.

- hands. It is women with large, big hands who complain about their softening when losing weight. After weight loss, the arms become less voluminous and the skin on them sags

– saggy buttocks that have lost their elasticity. A city dweller who leads a sedentary life, losing weight, very quickly loses the fat pad of the gluteal muscles. As a result, he gains soft and saggy buttocks, which deprive him of sexual attractiveness;

– relaxed hips. This applies mainly to women, whose excess weight is concentrated mainly in the lower body, in the hips and knees. When weight loss is significant, thinner thighs are less elastic, and the same can be said about the skin.

Exercise No. 1

I first came up with this exercise for myself and have been using it for 20 years. I have been prescribing it to my patients for the past 3 years, most of them have already taken it. Besides walking, there is only one mandatory exercise that you must do, and I kindly ask you to include it in your daily exercises. Why? Because it is simple and easy to do. This makes it very easy to incorporate it into your daily life. Short and quick, it can be done in bed in the morning after waking up or in the evening before going to bed. It is extremely effective. And finally, it allows you to use a very wide range of muscle groups: abdominals, thighs and arms. See for yourself!

You can use physical activity as a tool to quickly return to the starting point of the diet: 20 minutes of walking allows you to neutralize, for example, a glass of wine or 3 pieces of chocolate

Starting position: lying in bed after waking up or having breakfast. Use a bolster or pillow to create a comfortable inclination. Lie on your back with this cushion under your torso.

1) Bend your knees, lifting them up, and keep your hands at your knees, supporting them. 2) In this position, bring your torso upright using your abdominals without using your arms. 3) Then lower yourself onto a pillow or bolster. Repeat this exercise 15 times without using your hands. 4) Do another 15 reps, squeezing your biceps.

Total - 30 times. In the evening, repeat the same series - this will give you 60 movements, and from the first day you will acquire the basis of stability for your abdominal wall and your biceps.

Every day, try to do a little more by adding 1-2 movements to the abdominals and arms in the morning and the same in the evening, that is, 31 + 31 on the 2nd day, 32 + 32 on the 3rd day and 36 + 36 at the end of the first week . The goal is to get to 70 + 70 by the end of the first month and eventually to 100 in the morning and 100 in the evening. At this point, 200 repetitions will only take 3 minutes of your time. You can see for yourself that this is not a very burdensome task. You will understand how effective this activity is by examining your stomach after a month, which instead of flabby and bulging will become elastic and flat.

Exercise No. 2 - for the gluteal muscles

This exercise has become another reflex of mine, I also perform it every day immediately after the first, in bed after waking up, it is a logical addition to the first. It is amazingly effective, every morning and every evening I feel its immediate results. With such exercises, the front side of the thighs warms up very quickly, very strongly, and I feel how all the main muscles are toned. It activates not only the hamstrings, but also the hamstrings and arm muscles. Let's try.

Starting position - take a bolster or pillow, lying on it, place your tense arms along your body on the bed.

1) Bend your knees. Place your feet and knees together. As you exhale, lift your hips up to form a bridge. The hull should form a straight line in the bridge. 2) Hold this position for several seconds, lifting your buttocks up. 3) Then lower yourself to the starting position to quickly rise again and take the same position, trying to make the bridge straight. Repeat the exercise 30 times.

Repeat a series of these exercises in the evening before going to bed. This will add you another 60 exercises per day, that is, no more than 1.5 minutes. If you are not able to perform these 30 exercises, it means that you have a very heavy pelvis and an insufficient muscle base, atrophied by a sedentary lifestyle. In this case, don't worry: reduce the number of movements and know that these muscles will adapt over time and you will be able to do the exercise as expected. Try to do at least 10 exercises in the morning and evening, as you really need it. Then, as with the previous exercise, try to add one set each day to one day reach 100 in the morning and 100 in the evening. At this stage, you will find that your torso and pelvis, which have lost weight, will gain elasticity.

Our society tends to tolerate general excess weight. You, of course, hear speeches from ministers and high-ranking officials warning against excess food and a sedentary lifestyle, but they do nothing to prevent it.

Exercise No. 3 - for the hips

This exercise is of double interest because it burns the most calories and mobilizes the largest muscle, the quadriceps, which, as its name indicates, consists of four muscle bundles. On the other hand, cellulite most often appears above this muscle, and even the slightest weight loss can easily reduce it.

The goal of this exercise is to simultaneously burn calories and gain firm, toned muscles after losing weight. It involves all the thigh muscles, which is a lot for one exercise.

Starting position: Stand on your feet, if possible, in front of a mirror.

1) Grab the edge of a table or sink, spread your legs slightly and straighten your shoulders. 2) Slowly begin to squat, bending your legs until your buttocks touch your heels. 3) Then rise to the starting position.

This is a difficult exercise, but extremely highly effective. It depends on your weight, its location and the degree of your training. If you weigh more than 100 kg, it will be difficult for you to do even one such exercise. In this case, do what you can, and you will see that as you gradually lose weight through diet, you can get to one, then two, three or more squats a day. When you complete a series of 15 squats, you will already be close to your optimal weight.

Remember to add one set every day. Once you reach a series of 15 exercises, aim for 30, but don't worry—you have time. Once you reach 30, you will feel that you have gained firmer thighs, and meanwhile the 8 muscle bundles will continue to work, gradually burning calories day and night.

I HAVE ANOTHER GOOD NEWS FOR YOU. THE POINT IS THAT WHEN YOU PERFORM PHYSICAL EXERCISE, MUSCLES BURN CALORIES AND YOU KNOW THIS PERFECTLY. BUT YOU PROBABLY UNKNOW THAT EVEN WHEN THE EXERCISE IS COMPLETED, THE MUSCLE CONTINUES TO CONSUME CALORIES, OF COURSE, MUCH LESS THAN DURING PHYSICAL EFFORT, BUT CONTINUOUSLY, BOTH DAY AND NIGHT, FOR 72 HOURS. SO IT MAKES SENSE TO MOVE EVERY DAY.

Exercise No. 4 - for hands

A woman's hand is a very sensitive indicator of excess weight and skin condition. There is symmetry in the distribution of cellulite on the thighs and arms. Most women with cellulite on their thighs also have very powerful arms. When losing weight, they lose fat more easily in the arms than in the thighs. Because of this, their thinner arms lose tone and become flabby, and women experience this very hard. There are not many solutions in this area - surgery is contraindicated as it leaves too much scarring. But there is a huge selection of physical exercises. I have chosen one of them and offer it to you. This exercise is my favorite because it is very simple and effective. This exercise has the advantage of working two muscles, the biceps on the front of the arm and the triceps on the back, to strengthen the muscles and tighten the skin in the fleshy part of the arm.

Starting position: Take a 1.5-liter water bottle or one dumbbell of the same weight.

1) Curl the dumbbell or bottle until the dumbbell is close to your shoulders. Start with your palm facing inward. As you lift the dumbbell, rotate your hand so that your palm is facing up. 2) Slowly lower the dumbbell and repeat.

This exercise should be performed 15 times for each arm to achieve sufficient muscle growth and get rid of sagging skin. Try to reach the limit of your capabilities and, if you feel capable, feel free to go further.

When you do 15 movements for each arm daily for a week, try to perform a series of 20 repetitions, then 25 repetitions after a week, to reach 30 movements at the end of the first month. On the other hand, remember that the skin of a person who has lost weight takes 6 months before it tightens again, so you should not expect miracles right away.

THE GOAL OF THESE FOUR EXERCISES IS TO STRENGTHEN YOUR MUSCLES, STRETCH YOUR INNER HIPS AND ARMS AND RECOVER FIRM AND SMOOTH SKIN.

SUMMARY

1) Don't forget about the wonderful properties of simple walking, even 20 minutes a day will speed up weight loss and give you the incentive to continue.

2) It is especially important to include walking at the stage of weight consolidation, when the risk of a plateau effect is very high, since the introduction of physical activity will give you additional body reserves for burning calories.

3) Introduce the 4 simple exercises you learned about in this chapter and you will quickly get not only your ideal weight, but also elastic hips, buttocks and slender arms.