How to dry properly this summer?
Welcome to you, young adventurer in search of a perfect body to show off on the beach (or by the inflatable pool, we don't judge)!
A dry period lasts between 2 and 3 months, depending on your objective. Set yourself a realistic goal and create your own eating and sports program using our advice.
If you want to dry out or lose weight in a healthy and effective way, and not by following the dubious advice in the "Lose 10 kg in 2 days!" ads, this article is for you!
Caloric deficit: dry food intake
Diet is the crucial element in the success of your sporting objective, whatever it may be. If you want to dry out, your objective will be to get rid of the fat around your muscles to give yourself a lean physique!
Bear in mind that what you're looking for is to reduce your calorie intake enough to melt your fat, but not too much to avoid losing muscle mass. I promise, you won't turn into an anaemic salad-eating rabbit during your lean period.
To get off to a good start, use a calorie needs calculator to estimate your daily energy expenditure (DEE) and reduce your calorie intake by 10-20%.
But don't deprive yourself to the extreme! A moderate deficit of 300 to 500 calories a day is generally enough to lose around 0.5 kg a week.
Don't forget to go gradually, i.e. start with 200 kcal less one week, then 350 kcal less the next, and so on...
Organize your meals with macronutrients during your dry run
Now that you've identified your daily calorie requirements, all you need to do is define your macronutrient distribution. The most important thing for your body during a dry period is to ensure that you have sufficient protein to prevent muscle loss.
1/ Your ultimate ally: protein
Aim for approximately 1.6 to 2.2 grams of protein per kilo of body weight per day. If you weigh 70 kg, that's 112 to 154 grams of protein. It may sound like a lot, but it'll help you preserve your muscle mass.
Eat high-quality proteins: lean meats, fish, eggs, legumes, low-fat dairy products.
2/ Your source of energy: carbohydrates
Carbohydrates are not your enemy. They provide you with the energy you need for your sports sessions and your daily life. Reduce them slightly to create your calorie deficit, but don't eliminate them.
Opt for low-glycemic carbohydrates such as oats, sweet potatoes, quinoa and vegetables. They provide lasting energy and help control your appetite.
3/ Good fats for your health: lipids
Lipids are essential for your body. Aim for 0.8 to 1 gram of fat per kilo of body weight.
Sources of good fats such as avocado, nuts, seeds and vegetable oils like olive oil are preferable.
4/ Your digestive companion: fibre
Fiber plays a crucial role in your digestion and in regulating your appetite. Aim for approximately 25 to 30 grams of fiber per day.
Good sources of fiber include fruits, vegetables, whole grains and legumes. They help maintain a healthy digestive system and prevent cravings by giving you a lasting feeling of fullness.
What about sport? The importance of weight training in the dry phase
After diet, the second factor in fat loss is your daily physical activity! To dry out, you need to get your heart rate up, and this is made possible by sport.
Keep up your strength training
To maintain or increase your muscle mass, do strength training sessions 3 to 5 times a week.
Concentrate on compound movements such as squats, deadlifts, bench presses and pull-ups. You don't need to lift 100 kg weights, the important thing is regularity.
Add cardio to your week
Add high-intensity cardio (HIIT) and/or moderate cardio (brisk walking, cycling, swimming) to increase your caloric expenditure.
Do cardio 2 to 4 times a week. You can run, dance, bike, swim, jump rope, do anything you like. The more you enjoy what you're doing, the more you'll stick with it!
Adopt an active lifestyle
Increase your daily non-exercise activity (walking, housework, stairs) to burn extra calories.
Every little effort counts!
Important for a successful blow-dry: don't neglect your sleep
Want to dry off? Then all you have to do is lie back in bed and drift off to sleep.
Sleep is super important!
Rule No. 1: Get 7 to 9 hours of sleep
No negotiating. Your body needs to recover, especially if you do sport. Good sleep helps you burn fat and stay in shape.
Make sure you get enough sleep (7 to 9 hours a night) to allow adequate recovery and regulate hormones linked to hunger and stress.
Rule n°2: Fall asleep in a calm environment
The idea is to promote restful sleep before bedtime, so avoid screens before bedtime, read a good book or listen to soft music.
In other words, create your own little routine to get you into bedtime mode.
Don't forget the little things you do every day!
Drink lots of water
Water is life. Drink it all day long. And if you're looking for variety, sugar-free infusions are great too. It's recommended to drink between 1.5 and 3 liters of water a day. No, beer doesn't count (unfortunately).
It's important to consume it throughout the day, as it contributes to your body's water balance, eliminates toxins from the body, aids digestion, helps maintain skin elasticity, aids concentration, gives you energy and increases your feeling of satiety.
Regulate your stress and anxiety during the day
Stress is bad for your figure and your health. It increases the production of cortisol, a hormone that can stimulate appetite and lead to an accumulation of abdominal fat.
Stress can also lead to unhealthy eating behaviors, such as overeating or snacking on high-calorie, high-sugar foods. Try meditation, yoga, or just taking 5 minutes to breathe deeply.
Follow your progress to stay motivated
Monitor your progress regularly (weight, measurements, photos) and adjust your diet and training if necessary.
When you're dry, it's advisable to weigh yourself once a week so that you can monitor your deficit and judge whether it's too great or not. As well as taking your measurements once a month, of course, don't forget to take before and after photos.
Adapt when you dry out
Be indulgent with yourself, and don't compare yourself to others. Everyone has their own metabolism and results don't come overnight, so it's important to adapt to life's circumstances without too much stress.
Now you know everything you need to know to dry off healthily and effectively. Forget magical promises and absurd diets. With a bit of common sense and a bit of fun, you'll be on top form this summer!
Now it's up to you! 🌞💪