People do not taste good to be obese or overweight. In addition to lure people to make fun, it can also be troublesome condition yourself. Uncomfortable sitting in a chair, the way has been struggling for a while, not even confident to wear clothes favored.
Not to mention overweight or obese can lead to various health complications such as diabetes and heart disease. This condition makes a person finally decides to go on a diet or reduce body weight.
The key to losing weight is to set a diet that is balanced low-calorie diet. But remember, keep eating three times a day. It also takes a healthy lifestyle by exercising regularly.
The toughest part of a diet to lose weight is to resist the temptation to eat. Hunger that appears at times it was hard not expected to be avoided. But the intention and motivation is very important.
If you want to trim, actually can be done by yourself. Intention must be built, must have motivation, to cause it must be a life goal or purpose in life, because if you already have life goals do not need help from others.
Keep thinking positively and not easily discouraged so that weight loss can be managed well and maintained in the long term.
Based on a survey of the American National Health Institute, 91 percent of dieters fail to lose weight permanently. Largely because too obsessed with dieting. Feeling guilty because diets never work, that lead to lazy to maintain a healthy diet.
In fact, lose excess weight can be done without having a strict diet. You can still eat your favorite foods, anytime you want and do not need to limit food portions. The trick to slimming method of therapy through hypnosis.
This mind programming includes five rules called the inventor of the method hypnoslim as 'Five Magic Rules'. What are the rules that must be observed that the method is effective slimming without dieting and permanently successful?
1. Eat When Hungry
Understand the signal from your body and eat only when hungry stomach. Do not be put off. Because delay will only make you eat more food than eating it should. Identify where physically hungry and where hunger is just to satisfy your emotions.
2. The food you eat Most Wanted
What is the most food you want when hungry? Try to fulfill them. According
to the July, when desire has been fulfilled certain foods, insatiable
desire to eat more and you will not be tempted to chew other foods. For example, when you are in the mood to eat pizza. Just order pizza that you want and ignore the other. Once the orders come in, you are only going to focus on the food.
3. In Conscious Eating
Commonly referred to as mindful eating. That is, you focus on the food on the plate. Savour the food, chew slowly and feel every texture in the mouth. Meat, vegetables, fish, chicken, all have a taste and texture that is unique and different. With a focus on food, by itself control the food you get better and feel full more quickly.
4. Stop Eating Before Satiety
The most appropriate time to stop eating when your stomach is almost reached the point of satiety. The term is neutral, so the stomach does not hunger nor satiety.. By stopping eating before actually full, the stomach will feel more comfortable. Meanwhile, when you've stopped eating after fullness, you will feel full and stomach feel full causing discomfort.
5. Increase Body Activity
Activity
of the body does not always have to be done in a gym or fitness club
with treadmills, dumbbell or other heavy equipment. But by increasing the number of footsteps. Step by mindfulnes, which involves physical and mind fully when walking.How to move with mindfulness? When stepping, notice every breath and sigh. Swing arm, leg movements, contraction of the muscles of the thigh, waist, tummy. Not
on a car that was speeding near you, handsome man passing in front of
the eyes or the stores that sell the latest collections of apparel.Focus the mind on running when doing both biological effect.
Because of the demands to maintain her weight, most women would be very careful in choosing the food is 'good' and 'bad' for him. But on the other hand, the women are very good at rationalizing what foods go into their stomachs. Though this condition can lead to overeating aka eating excessive portions, poor food choices to weight gain.
There are 6 reasons commonly used by dieters, especially women to justify themselves in order to eat the portion of excess and ignoring their diet program.
1. "A lot of eating 'healthy fat' is not a problem"
Monounsaturated fats
(monounsaturated) and polyunsaturated fat can actually help reduce
cholesterol and the risk of heart disease and stroke.But warned if they are still fatten as well as 'bad fats' that exist in cheese and red meat. Moreover
a nutrition expert from San Francisco, Caroline Kaufman, RDN revealed
that in each gram of fat contains 9 calories, or two times more dense
than that contained protein and carbohydrates.The
thing to remember is 30 percent calories from fat a person's body, even
though the saturated fat content of less than 10 percent. In
other words, it does not matter if you love healthy fat foods such as
nuts, avocado or olive oil, but if you think it's all just as healthy
fat wrong.
2. "Every now and then eat the excess portion of the weekend was fine"
Enjoy
your favorite foods at certain times may not be a problem, but if you
spend all weekend snacking entirely to the advancement of diet program
you earn a week later will be in vain.
The people like to eat a large portion on Friday. It means they are doing it for 156 days a year. Though
overeating makes you increasingly lose the connection with your body.
For that you have to focus on hunger, satiety and satisfaction every
time you eat.
3. "Sport in the gym will Overcoming Overeating Adverse Effect"
Exercise
is important for weight loss but unfortunately calories burned while
exercising in the gym was not as consumed.So
for example, a woman weighing 59 kilograms spent two pizza slice that
contains an average of 800 calories and exercising at the gym, then it
can only burn half the amount of calories even though he had been doing
high intensity aerobics for an hour.
4. "The Women Can Eat Everything At PMS"
There
are scientific reasons why your body is so wanting snacks like potato
chips and cookies while PMS is a moment for the sake of happiness. Because
some studies have shown that the production of serotonin, the hormone
that regulates mood and weight seem to slow down during the PMS.While
starchy foods (or starchy food) tend to be able to overcome it and
improve one's mood, but of course not with waist circumference who eat
it. A study from MIT shows that even during the menstrual period, almost every woman can consume about 1,100 calories more per day.
5. "Popcorn is a non-fat foods"
This is a wrong understanding. Low-fat
food was very deceptive. Believers if it's low-fat diet containing 44
percent fewer calories than it really is, but when manufacturers
eliminate fat, they actually add sugar to it, so this kind of food
usually contains only 10 percent of calories less.Popcorn
may taste bland like air, but the amount of calories of the three bags
of popcorn (without any toppings) is equivalent to a slice of bread.
6. "A drink of water, adverse effects of overeating will be lost"
Although
drinking several glasses of water will help flush the toxins in the
body, it will not give any effect to the effects of a given high-calorie
food with huge portions that you just feed on your body.When
you eat, your body will break down food and transport nutrients from
the food and fuel make it or store it in the cells. Additionally,
drinking a gallon of water will not eliminate the negative effects of
eating excessive portions.
A diet program teaches you to be more disciplined and adjust your diet appropriately so that your calorie intake is the same as that required by your body. That way, the weight gain will be balanced. But all that does not mean you curb to enjoy your favorite foods or bad foods. You can still enjoy all the good food, especially good food that is healthy right way. There are several menu of delicious foods that can be your recommendations to be able to enjoy without disturbing your diet program.
Here is the 5 menu of delicious food:
1. Fruit Smoothies
If processed properly, fruit smoothies can be a healthy tasty drink. How healthy smoothies? Consisting of fresh fruits without added sugar overload. Combine fruits such as kiwi, strawberries, oranges, bananas, and whatever you like with low-fat milk or yogurt. Not only satisfy your craving of sugary foods, but also makes the stomach feel full.
2. Salad
Salad can also be a tasty but healthy alternative foods and low in calories. But avoid dressing fat and calories are not important such as mayonnaise or thousand islands. You can combine olive oil with pepper or balsamic vinegar, or mustard with other spices. Expand stuffing vegetables such as lettuce, tomatoes, cucumbers, broccoli, and other vegetables. You can also add pieces of boiled egg, tofu and nuts.
3. Roast chicken
Chicken
baked in the oven is equally delicious with fried chicken, but it is
healthier because it has no extra fat from oils used for frying. Use fresh herbs, not spices in a sachet or bottled and make avoid margarine and butter as a spread. You can replace it with olive oil and pepper.
4. Baked Potato
When dieting, the body still needs carbohydrates. But choose healthy carbohydrates, such as potatoes. French fries are not high in fat and calories, but a baked potato. These foods are low in calories, also contains potassium. Roast and eat potatoes with the skin (remember it should be washed with clean first) to get extra fiber.
5. Whole Wheat Bread
Bread made from whole wheat flour contains fiber which is much higher than white bread. It also contains complex carbohydrates that do not make the body fat. Make
whole wheat bread as breakfast menu, brunch or a snack in the afternoon
which were stuffing lettuce, eggs or grilled chicken breast fillet.
Obesity is not only experienced by adults only. However, children are also many who have problems of overweight. Diet for children was done in response. Then, what kind of diet program should be implemented for obese children?
Recent
data suggest that regular exercise focuses on diet programs for
children and adults usually do not help them shrink their weight.
The important thing to be
done in the diet for children and also adults is changing your diet,
improve diet, and reduced calorie foods.
Researchers analyzed the results of 14 previous trials involving overweight adolescents. They were asked to undertake a program of diet and exercise program or just to maintain weight. The program lasts one and a half to six months.
Most
studies found that children tend to have a body mass index (ratio of
weight and height) and a lower percentage of body fat were smaller after
they do both programs. Adding aerobic exercise such as jogging and dance also had little effect on weight loss. However,
the children who did endurance exercise such as running around with his
friends, lost more body fat than those who did not exercise.
Endurance exercise for an hour or less per week produced half percent decrease body fat and increase muscle mass.
Expert found that regular exercise can increase insulin levels and HDL (good cholesterol) in the body. "It is very important for children because it limits food intake could be bad on development and growth," he added.
A recent study found little evidence that the program services can affect weight loss body mass index of children. Therefore, diet and regular exercise program may be the most effective way.
Every person who wants impairment often feel so lazy in doing as the process was tough and not a little time consuming. In fact many benefits to be gained from weight loss programs. As it turns out diet not only makes people who do become healthier but also improving memory. Healthy and positive effect and is very effect in women.
In fact, the activity of the brain vital to memory is really going to change after women who carry excess weight diet program.
Findings suggest that the memory dysfunction associated with obesity
that can actually be addressed, thereby increasing the incentive for
people to want to lose weight.
Moreover,
prior to this study, there have been other studies that found that
obese men have poorer episodic memory than those who are not obese. Episodic memory includes a person's ability to recall events that occurred throughout his life.
The
research is based on observations of 20 overweight women who have
entered the post-menopausal women with an average age of 61 years. Randomized participants were asked to adopt one of two types of healthy diet for six months.
Information on body mass index or BMI participants were also taken before and after the diet. In
addition, participants were tested for their episodic memory by being
told to memorize a few pairs of faces and names they do not know. Later, participants were asked to return the first letter of each name that they memorize it.
From there it is known that the participants' memory performance improved after weight loss process. This
is evidenced by the participants' brain scans showed that participants
who underwent a diet can save memory and recall it back better.
Changes
in brain activity after weight loss show that the brain became more
active when storing new memories. That's why they need a little more
brain resources to recall stored information.
Obesity remains a frightening specter for most of the world population. Because side effects are also extraordinary for the negative effects of health-related problems is the appearance of the most want to avoid. There are 2 factors that affect obesity are overeating and lack of exercise. A study conducted in five countries trying to prove individual reliance on two major factors that contribute to obesity.
The team of researchers moving in the study of weight problems finding some things associated with obesity. Through the initial online survey, they found the people believe in the one of the two main factors of obesity.
Looks clear boundaries, some people believe obesity is caused by poor diet. While others believe obesity is caused by lack of exercise. Genetic factors even in third.
The research team want to dig further to see if it can be replicated mindset and see its effect on eating patterns and attitudes of each individual. They conducted a series of studies on three continents and in five countries.
Data from participants in Korea, the United States, and France showed a similar overall pattern. People assume that diet is a major factor of obesity has massa body index (BMI) lower than the assumed cause of obesity is lack of exercise.
The research team believes the relationship between beliefs and their BMI levels associated with the intake of food. Studies with participants Canada and Hong Kong showed them that believe obesity due to lack of exercise, eating more chocolate than choosing dietary factors.
The findings, published in Psychological Science proves our everyday beliefs against obesity can affect diet and body weight.
Many kinds of food and drink that became a favorite snack. Such as potato chips, fried foods and healthy beverages. Besides delicious, this food also be the culprit of the failure of a diet program and your results will not stop chewing.
As a result of course the weight will add up quickly.
1. Fill the fridge with healthy foods
Chips, snacks and candy bar is a snack that is often stored in the refrigerator. From now on unhealthy snack menu can be replaced with fresh fruits and natural juices. In order snacking unhealthy food habits can quickly change.
2. Record the time and date snack
Make a small note snack schedule needs to be done. Record the type of unhealthy snack often consumed. If you have, you can quickly create a list of healthy snacks such as fruit and whole-grain crackers. Then adjust the schedule of your snack.
3. Do not snack while watching TV
Habit of snacking while watching TV can be avoided, provided it does not provide snacks in the room TVs. If it is unavoidable, reduce the amount or change the kind with a healthier snack. Such as fruit salads, fruit smoothies and whole wheat bread.
4. Changing your diet slowly
Stop snacking habits can not be done quickly. Drastic change just makes you go back to the previous diet. Because it needs to be done gradually and slowly.
5. Avoid stress
When stress strikes, the appetite tends to be increased. In fact you could spend a lot of snacks in a short time. Should avoid stress by regularly drinking hot chocolate or use the time to chat.
During the Mediterranean diet has been proven to be good for health. Intake of olive oil, fruits, vegetables, nuts, and fish make this a diet rich in nutrients. The most important benefits of this diet can reduce the risk of cancer and Alzheimer's disease.
Recent research shows that heart attack sufferers are encouraged to apply Mediterranean diet and exercising every day to avoid the risk of premature death. People who have had a heart attack should eat more bread, fruit, vegetables, and fish. They also have to reduce the consumption of cheese and meat.
For the first time, people with heart disease are advised to avoid the consumption of oily fish and omega 3 supplements to prevent further attacks. They were advised to eat 2-3 servings of oily fish, such as herring or mackerel, in a week.
The risk of cardiovascular events such as heart attack or stroke is very different today. Consumption of oily fish that was able to prevent further heart attacks or strokes, now a minimal impact.
The heart attack patients are encouraged to eat fish at least twice a week, including one portion of oily fish. In 2011, nearly 80,000 hospital patients in England and Wales had a heart attack. Number, twice as many men than women.
People who have had a heart attack should also be encouraged to eat healthy with a Mediterranean diet. They also have to exercise every day to reduce the risk of further heart attacks.
Oily fish should no longer be consumed by people with heart attacks. However, the benefits of the Mediterranean diet can still be felt if done with the right guide.
You have done a diet program to lose weight and to this day has not been getting the maximum results? In fact, you've done enough exercise, reduced food intake, and often counting calories into the body. And in addition to that you also have done a healthy diet program but has not been successful. So in this article you can listen nine habits that can trigger weight gain and getting fat.
Here are nine things on purpose and wish you could get a response from the constraints of your diet program.
1. Not Eating At Time
Many people who do not eat at the time. For example, choose to have lunch a lot so no need to eat at night. This is a wrong way and certainly will not help you to lose weight. Precisely how this could slow down the metabolic rate in the body that makes fat accumulate. Therefore, appropriate eat on time.
2. Consumption of Low-Fat Food
Do not buy low-fat foods when no label explaining that the product can help your diet. Better to avoid the consumption of products with artificial sweeteners often exist in low-fat products. Instead, you can consume two tablespoons of honey.
3. Sleep Deprivation
Less sleep can make it difficult for the body to collect energy to move, digest food well. So make sure you have enough sleep, at least a minimum of eight hours each day.
4. Eating In Time Not Right
Not a few people eating at the wrong time. For example, they eat fruit at night, or deliberately just snacking during the day and a heavy meal at night. Ideally, one should have protein in the morning and fruits in the afternoon. Eating the wrong foods at the wrong time, can make you gain weight and impede your diet.
5. Eating Too Fast
Nowadays, people rarely enjoy their time eating well. When a person eats slowly, it will help him feel full faster. Fat also be difficult to digest if you chew too fast.
6. Too often Sport
Often people exercising three to four hours on the weekend, but missed on a weekday. Sports will be successful if done by trained and disciplined.
7. Diet 'Soda'
Carbonated beverages labeled 'diet' is actually much more fattening than normal soda. This is because it contains artificial sweeteners are dangerous and unfamiliar to your body. Additionally a person tends to drink more soda when he thought it was a diet soda.
8. Eating Outside
When you eat at a restaurant, you can not regulate how many calories into the body. Eating food is the best way to count calories and lose weight.
9. Less Drinking Water
If you are not drinking enough water, can become dehydrated and indigestion. So, do not forget to drink mineral water from a minimum to avoid dehydration and other illnesses that could interfere. Yak only that, drinking enough water to help digest food and absorb fat.
Your weight does not go down well though it was on a strict diet and have been doing the diet correctly and consistently? It's possible your lifestyle everyday true or not is still problematic. Because so many everyday habits that unwittingly cause the body to be slim even though it is difficult to reduce food portions or exercise routine.
Here are at least 6 habits that make weight loss difficult to get off.
1. Expect Big Results in Instant Time
You must be a realistic target results so as not to be disappointed and eventually stop the diet program. Never dreamed of weight loss of 5 kg in a month if you keep eating fatty foods and high calories every day. When you stop the diet because of disappointment with the results obtained, of course, the weight will not be reduced. Plan your diet program along with nutrition experts and fitness instructors. Consult how safe and healthy way to have the ideal body weight.
2. Not Noticing Calories 'Hidden' in Food
Diet for weight loss does require you to learn a little mathematics. Calories you consume must be less than calories burned, that's the key to successful reduce body weight. If
you do not also managed to achieve the target, probably because you do
not count the calorie intake and expenditure since the beginning of the
diet program. On average, women need 1800-2000 calories per day. If you want to lose weight, subtract 500 calories from just sufficient numbers every day.
3. Less or No Physical Activity
Weight loss will not be reduced simply to a diet. To obtain maximum results, you should combine diet with regular physical activity. Not only to make a slim, combined diet and exercise will keep the body healthy and prevent body fat back again.
4. Try diet because Trends
Many nutritionists or scientists who created a certain dietary patterns are often the result is only temporary. Atkins diet for example, prohibits dieters to consume carbohydrates and only focus on high protein foods. This type of diet can indeed lose weight rapidly, but for how long you should eat no carbs? Is forever? After all, the body still needs carbohydrates to maintain balance and activity of the body's metabolism. When you return to a normal diet, the body will return to its original shape. Forget seasonal diet and follow a healthy diet that includes all the nutrients your body needs by an amount proportional.
5. Sleep Deprivation
People
who sleep quality, in other words having enough hours of sleep to lose
weight more effectively than those who sleep less. Sleep less than 7-8 hours a day will make it difficult for the body to collect energy to move, digest food well. A number of studies showed that people who had exhausted every day, her metabolism will decrease. Metabolism is the process of converting food nutrients and calories into energy the body needs to perform the activity. Low metabolism, meaning the body's ability to burn fewer calories as well.
6. Excessive salt consumption
Excessive salt intake makes the body accumulate fluid. This can make the area appear distended abdomen. Therefore, avoid or reduce foods that contain lots of salt, such as junk food and processed meat. Get used to serve food with just a little salt. You can replace it with a variety of spices such as kitchen spices to enrich the flavors. Choose foods that are also 'neutral', such as skinless chicken meat, skim milk, fruit and fresh vegetables.
People do not taste good to be obese or overweight. In addition to lure people to make fun, it can also be troublesome condition yourself. Uncomfortable sitting in a chair, the way has been struggling for a while, not even confident to wear clothes favored.
