Find it difficult to restrain appetite and snacking, but you are strongly determined to start a healthy diet? It could be because you are eating at the wrong place. Keep in mind, a place where you eat is potentially add excess calories in the body. Eating in certain places will unconsciously make you chew more food. Any place that can make you fat? Here it is.
1. Car
Eating on the road is not a good idea if you want to control your weight. When
eating while driving, usually we often put food in your mouth as
quickly as possible to keep the hand still holding the steering wheel. You are too busy focusing on the road so as not to notice how much food has been consumed. If you had to eat in the car because the rush of time, bring healthy snacks and foods that are low in calories.
2. Kitchen
The kitchen is a place where food is stored. So do not be surprised if you will be eating a lot more time in the kitchen. Worse, if you eat while standing in front of the fridge or pantry that is open. If
your stomach feels hungry at night, prepare food with moderation in a
bowl or plate and enjoy on the dining table, not standing in the
kitchen.
3. Sofa at Home TV
Food or beverage advertisements on TV can increase the desire to eat. In any event pauses, must not be separated from advertisement themed food such as pizza, instant noodles, candy or cookies. Mind
full of food, would encourage you to go to the kitchen or the
refrigerator and back to the front of the TV with a big bag of potato
chips, a bowl of ice cream and candy bars.
4. Work table
Eating at your desk is as dangerous as eating in front of the TV or car. You are too busy to focus on something that does not pay attention to what you eat. Before you know it, you've spent a plate of food in a few minutes. When eating quickly and did not see any bite of food, the brain does not send signals how much food has been consumed. You will feel hungry and continue to reap as much food.
5. Bed
Eating in bed is a bad habit and unhealthy. It encourages you to eat without thinking and make the bed dirty and full of germs. Never store stocks a snack in the bedroom. Eat
your food until full at dinner and eat a small bowl of fresh fruit
before bed, to avoid stomach rumbling in the middle of the night.
People who are trying to lose weight sometimes forget that alcohol can derail a diet. Not only can lead to obesity, alcohol can also trigger cancer. Should reduce their consumption from now on.
According
to the World Cancer Research Fund (WCRF), forget about the number of
calories in alcoholic beverages is one of the main reason for diet
failure. In fact, per gram of pure alcohol contains seven calories, not much different from that of fat contains nine calories per gram.
Calories
in alcoholic drinks accounted for a significant proportion of the
calorie intake of a person, but it has very little nutritional benefit. This is commonly referred to as empty calorie or empty calories.
Mendoza added that the people were not aware of the calories in their drinks. Hence, they do not count when calculating the daily intake. "Reducing the drinking of alcohol can affect on weight loss or maintaining a healthy weight," he continued.
Reduce the consumption of alcohol is also good for preventing cancer. Because obesity is a risk factor for cancer is second only to smoking. Just to drink a glass of beer per day may increase the risk of liver and bowel cancer by a fifth.
There
is also strong scientific evidence that alcohol itself is a risk factor
for breast cancer, colon, mouth, esophagus, and liver. In the UK, more than 20,000 cases of cancer per year related to alcohol.
What about the benefits of alcohol on heart health? According
to the doctors, this advantage is only obtained by those who are at
risk for heart disease, such as men over 40 and women after menopause. In addition, they are excessive weight badanpun no benefit from drinking alcohol.
WCRF recommends a maximum of two glasses of alcoholic drinks for men and one drink a day for women. However, in order to prevent cancer, they are advised to not consume alcohol at all.
In
addition to reducing the risk of cancer and other diseases, drinking
less alcohol can save money, improve mental health and help you sleep
more soundly.
When you do the diet to lose weight, you should not only focus on changing your diet and reduce the amount of calories into your body. But you should also consider some other factors also play a role in your weight loss program. Factors that may be deemed to be trivial, but it turns out that factor also become key to the success of a diet program. There are seven factors that you should consider and implement to succeed in your diet:
1. Drink Enough Water
Besides being very important for the body, water is also useful to make the stomach feel full. Do not wait until thirsty you are already dehydrated because that causes the body to misinterpret thirst hunger. You also be consuming more calories than they should..
2. Breathing In & Slow Drag
Oxygen
addition is essential for survival, it is also able to help the weight
loss process by maximizing the cells work in the body. Unfortunately, today many people are short breathing. This causes them to not breathe in enough oxygen. Therefore, make it a habit to breathe more deeply and do not forget to use your nose instead of your mouth to breathe.3. Sleep is Enough
Although seem trivial, but the bed can determine the success of a person's diet. Adequate rest is essential to restore the lost energy after a long day. If you lack sleep, the next day will be very tired and hungry that allow you to go crazy while eating. Good sleep time is six to eight hours a day in the evening.
4. Strong determination
If you only have a plan but no willpower, do not expect to successfully lose weight. Willpower is not only in the beginning, but continued to increase until reaching the target. Control yourself to eat healthy foods, such as fruits and vegetables. Add regular exercise to physical activity can help you lose weight.
5. Healthy Snacking
Snacking can help the success of the diet to prevent excessive weight you eat. But note, if consumed are healthy snacks. Stomach contents in between meals with healthy snacks like almonds, dried fruit or fruit and vegetable pieces. Snacking will make you hunger remains the minimum level. So during the lunch hour, the stomach will feel fuller and no crazy cravings.
6. Reflecting While Eating
People who saw her reflection in the mirror while eating, will eat less food than those who did not. It has been scientifically tested and published in the Journal of Applied Psychology. "Seeing his own shadow in the mirror, it will make you more self-conscious of what and how much they eat," said Brad J. Bushman, PhD, who wrote the study.
7. Eat Before You Go
Invitation to a party or dinner is a temptation most common diet. To
get around this, you should first fill the stomach so that when he
reached the location of the invitation not 'forget' to your diet because
the stomach is full.
Many diet programs that are often done to lose weight a person consumes food ban after 8 pm. So sometimes what happens is you are so miserable and probably could not rest well because of hunger. But there are some foods that you consume at night, without making a bigger waistline. Here are 6 healthy foods and drinks are good for weight loss,
1. Beans
Nuts are rich in antioxidants and full of fiber. Beans help you full longer and make sleep more rest. This is a nutritious snack that helps regulate blood sugar and increase the production of serotonin in the body. Prepare the beans in your refrigerator to be consumed when hungry at night.
2. Vegetable
Probably less delicious vegetables consumed dinner time. But vegetables contain many vitamins, minerals, and proteins that nourish. In addition, the vegetables have a high water content so as not to feel dehydrated all night. Vegetables are low in fat so you do not have to worry if eating vegetables in large portions.
3. Wheat
Wheat can increase the rate triptophan (substances that encourage production of serotonin). You recommend eating wheat as oatmeal or whole wheat bread when you are hungry before bed. Avoid processed foods, such as white bread, pasta, crackers, and so on. Food resulted in increased blood sugar that make sleep be restful.
4. Low-calorie meat
Low-calorie meat that could make durable full stomach without expanding waist circumference. Therefore, meat can also be an alternative when hungry at night. You can prepare low-calorie meat and low-fat cheese to be consumed before going to bed.
5. Milk
Drink milk before bed will filling and healthy. Milk contains triptophan that help you sleep more soundly. Basically, triptophan work increase serotonin in the body and make you sleepy. In addition, milk contains vitamin D and calcium is good for your bone health.
6. Mineral water
Before grabbing a box of food in the refrigerator, the better to drink one to two glasses of water. You can add lemon flavor into a warm drink to make the body more refreshed and relaxed. Wait up to 10 minutes, if the stomach is still hungry new take healthy foods that do not make the body fat as five options above.
Few days we have entered the new year. One year allowing us start living healthy and balanced diet for a healthy body. Of the diet in 2012 has received appreciation because it proved good for the body and to lose weight.
Here are 5 famous die during 2012 which proved to be very good at doing because it brings a balanced diet. Not only to lose weight, but also can prevent a variety of diseases.
1. DASH Diet
DASH stands for Dietary approches have to Stop Hypertension. This diet promoted by the National Heart, Lung, and Blood Institutes United States.
Aimed at preventing and controlling high blood pressure. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods, such as meat, fish, poultry, and nuts. These foods are rich in potassium, magnesium, and fiber which prevents high blood pressure and weight indirectly.
2. TLC Diet
TLC (Therapeutic Lifestyle Changes Diet) is a diet aimed at fighting heart disease is LDL (low-density lipoprotein) or bad cholesterol. The key is to cut consumption of saturated fats such as fatty meats and fried foods. TLC Diet is also strictly limit dietary cholesterol intake and eat more fiber.3. Mayo Clinic DietThis diet is intended for those who want to lose weight. There are two parts to the Mayo Clinic Diet Lose it! And Live it!. Lose
it!, Eating a healthy breakfast, vegetables and fruits, whole grains,
healthy fats and physical activity for 30 minutes per day. After two weeks, starting the Live it! learn to count calories to be consumed to reduce and maintain weight.
4. Mediterranean Diet
Diet is adapted from the Greek diet can be beneficial for weight loss and heart disease prevention. Emphasizes the consumption of vegetables, fruits, whole grains, nuts, legumes, olive oil, and spices. Consumption of seafood several times a week and eat sweet foods and red meat only on special occasions.
5. Volumetrics Diet
If the diet is usually associated with a hungry stomach. This makes the volumetrics diet dieters be satisfied but still skinny. Diet alhi nutrients carried by Barbara Rolls, Ph.D. It put a large portion of the volume or diet. However, selected food must be low in fat. It is advisable to eat first before eating salads and soups.
Obesity is a state of excess fat tissue mass in the body. Obesity
should not be defined by weight alone, because individual muscles could
be overweight but without an increase in fat tissue.The
method most often used for weight status and the risk of disease is the
body mass index (BMI) which is equal to weight in kilograms divided by
height in meters squared.The following is a classification category of weight status and the risk of diabetes and heart disease by body mass index:1. <18 .5:=".5:" br="br" underweight="underweight">2. 18.5 to 24.9: healthy weight3. 25 to 29.9: overweight with increased risk of disease4. 30 to 34.9: Obesity Class 1 with high risk5. 35 to 39.9: Obese class 2 with a very high risk6. > 40: Obesity grade 3 with a high risk of extremeUsually
obesity is caused by various factors such as increased energy intake,
decreased energy expenditure or a combination of both factors. Excessive accumulation of body fat is the result of environmental factors, genetic, social and economic conditions.The secondary causes of obesity include injury hypothalamus, hypothyroid state and Cushing's syndrome. Here
are a variety of medications that can cause weight gain like diabetes
drug class insulin, sulfonylureas and thiazolidinediones,
glucocorticoids, psychogenic drugs, monoamine oxidase inhibitors,
paroxetine, mirtazapine, antiepileptic drug valproate, gabapentin and
karbamazepine.Obese
people usually more susceptible to heart disease, high blood pressure,
gallbladder disease, gout, arthritis, diabetes, certain cancers, and
sleep disorders.For the management of obesity actually is not an easy thing if it is not accompanied by intention, dietary adjustments and lifestyle are correct. Obesity is a chronic medical condition that requires continuous treatment and lifestyle modification. Diet, exercise and behavioral therapy is recommended for patients with a BMI greater than or equal to 25 kg/m2.
Including behavior modification counseling group, setting and changing the menu daily diet should be done immediately. Feeding behavior must be monitored carefully as to avoid fast food, eat small portions but often and should eat breakfast. Physical activity should be increased to the minimum 150 minutes of moderate physical activity each week. Of course, all that would be easier if assisted by a medical nutritionist.For commonly used drug therapy in obese individuals with a BMI over 30 kg/m2 or more than 27 kg/m2 with complications. Sibutramine is an example of drugs that block the re-uptake of the substance in the brain norepinephrine and serotonin.Sibutramine can lose 5-9 percent of body weight over a period of 12 months. While Orlistat is a lipase inhibitor of the small intestine which causes 9-10 percent weight loss. While Metformin which is a blood sugar-lowering drugs also tend to lose weight in patients with obesity and diabetes.Surgical
treatment should be considered in patients with a BMI over 35-40 kg/m2
accompanied by a serious medical condition and can not tolerate other
types of treatment. This
type of surgery in general can lose weight about 30 percent could be
maintained at about 60 percent of patients over 5 years.
One method of dieting that we know is Yo-yo dieting. diet is mostly experienced by people who fad diet or want to lose weight quickly. It is very well known diet and was able to lose weight quickly, but to watch out for Yo-yo dieting can cause tremendous danger.
Actually, Yo-yo dieting method is the way to lose weight quickly, but then gain weight again after stopping the diet. This program causes our body so that it can not consistently give a bad effect.
Here are some of the dangers that could arise if Yo-yo dieting:
1. Frustration and stress
One
cause of the Yo-yo dieting is one can not achieve the expected targets,
so the motivation that has built begins to decline and shift the sense
of stress and frustration on the food.This
condition will certainly make weight increased, his weight would even
more so than before the diet can be harmful to health.
2. Threatening heart condition
Researchers
from Wake Forest University in North Carolina found that the weight up
again after the diet can increase the risk of heart disease. Because
in some cases the levels of bad cholesterol, blood pressure,
triglycerides and blood sugar is higher when the weight increased again.
3. Metabolism is slower
People doing Yo-yo dieting will lose muscle mass while decreasing body weight. Conditions lose muscle mass will slow down your metabolism so it does not burn energy efficiently.
4. Accumulate more fat in the abdomen
Whenever the weight fluctuations affect the accumulation of fat in the body, especially the abdominal region. Though
belly fat is called visceral fat or it can be dangerous because it
deals with high cholesterol, high insulin, high triglycerides, high
blood pressure and other problems.This
type of fat is the most dangerous fat and may increase a person's risk
of diabetes, heart disease, stroke, dementia (dementia) and some types
of cancer.
5. Weaken the immune system
Changes in body weight up and down over and over can weaken the immune system. A study reveals people who have tried 5 times the diet and weight fluctuations will decrease the immune system by 30 percent.For
that you should understand first diet program that will be undertaken
as well as the long-term effects, because only a fad diet or are not
really able to make the weight up and down which is hazardous for
health.
