The Diary Helps Lose Weight

Diet to lose weight you could say tricky, many say easy, but still hard to do. The diary helps the success of the diet, provided it is not only vent but also the diet records.

A recent study at the Fred Hutchinson Cancer Research Center shows there are 3 things that determine the success of the diet program. These three factors are as follows:

1. Keep a diary
People who keep a diary every day during the run of the diet, lost weight on average 2.7 kg more than those who had never recorded his diet.

2. Discipline with diet
There is an assumption that is often skip meals over time the weight would fall faster. This assumption is wrong, because the people who actually disciplined diet to lose weight faster as much as 3.6 kg.

3. Eating out
If you want to lost weight 2.3 kg more, every day you should not cook themselves. Once upon a time, go out with the family to eat at the restaurant. This proved an effective way to lose weight more quickly, especially if done during lunch.

Of the three factors that accelerate weight loss, the factors most often forgotten is the diary. Many have kept a diary, but it more about the outpouring of the heart or the vent and are rarely filled diet records.

In order to be utilized in supporting the diet program, diet records in a diary should at least meet the following requirements:

1. Should be thoroughly
The diary should include details of each diet consumed. Starting from the raw material used, seasonings and additions and, if possible the number of calories contained in it.

2. Fit the reality
Make sure all eaten already recorded, do not have a plus-or even add a note is missed and forgotten.

3. Accurate
Portions are eaten, and if necessary, the label on the packaging is also noted because it is useful to calculate nutrient intake.

4. Consistent
Ate records should always be taken to wherever one goes. If you bother to bring a notebook, today many of the technologies that can be utilized such as memos or recording applications on smart phones.

Immediate Measures To Cut Belly Fat

Large waist circumference is not only interfere with performance, but also your health.Women with a waist circumference of 35 inches or more and men with waist sizes 40 inches or more susceptible to serious health problems.

Wide or large waist, usually an indication that you have excess fat in the abdomen. This condition is called visceral fat, or fat in the body tissues. Type of fat is dangerous because of surrounding organs, including the body and cause inflammation. This type of fat has the potential to increase the risk of heart disease, dementia, type 2 diabetes and stroke.

Keep in mind, excess abdominal fat in obese people not only experienced or who are overweight. People with normal weight can also store fat in the abdomen. If your body is thin but has a distended belly, then it should be wary because of the possibility of fat that is harmful to the body. How to cope with abdominal fat, can be initiated by following these tips. If you followed a routine and discipline, can be smaller waist in just two months. Good luck!

Sport
The very first fat removed from the body when first exercise is fat in the abdomen. So make sure your exercise routine with the right intensity. Adding physical activity in everyday life, although few can help you reduce your waistline.

Sports with quick movement for 45 to 60 minutes is enough to remove the sweat and increase your heart rate. And if done routinely in a week will increase the benefits from the reduction of abdominal fat.

A study published in the 'Journal of Applied Physiology' finding that the motion of intense exercise (equivalent to jogging 20 miles per week) is effective to reduce fat in the abdomen. In addition to jogging, can also aerobics, kickboxing or other activities that increase heart rate.

Avoid Processed Foods
Limit consumption of processed foods, and fat in your stomach will be reduced in a month. Trans fats from fried foods, white rice, wheat flour, fructose-sweetened beverages and fried snacks can lead to accumulation of fat in the abdomen.

Advice from Harvard Health Publications, you should immediately remove these foods from the daily menu. To shrink the waistline in just two months, you should also pay attention to portion sizes and calorie intake. Eat 500 calories less than the daily caloric requirement (normally, the man / woman needs about 2000 calories per day). Expend more calories than you eat, can help you lose weight about 0.45 kg per week. The result, waist circumference was narrowed.

Important Attention
Healthy weight loss was 0.45 kg to 1 kg a week. Means within eight weeks, you can lose weight around 7 kg if routine follow the tips above. But do not expect instant results too because it can lead you to a healthy diet and exercise do not exceed the limits.

When is the ideal body weight and waist circumference ratio becomes normal, you should not refrain from exercise and diet program that you have lived. To maintain it, you still have to avoid processed foods and exercising regularly. However, efforts are constantly and continuously, it will always spawn a permanent result.

7 Easy Steps Lower Cholesterol

Cholesterol is a fatty substance that provides energy for your body's cells, which are produced from the food consumed daily. Cholesterol is essential for the body if it remains within the appropriate levels, but it is too much cholesterol can lead to various diseases associated with cardiovascular events such as heart disease, stroke and others. Therefore to help you stay healthy, pay attention to cholesterol levels with seven tips, follows:

1. Stop Smoking
Stopping smoking is an important method in reducing your cholesterol levels. Content in cigarettes may cause the inner lining of arteries, or endothelium getting damaged. Carcinogens and carbon mono-oxide contained in cigarette smoke in the arteries become more susceptible to seizures, thus leading to high blood cholesterol levels.

Smoking can also lower cholesterol levels lipoprotein (HDL) or good cholesterol, and at the same time raise cholesterol levels Low-Density Lipoprotein (LDL) or bad cholesterol. In addition, smokers may also experience heart palpitations that can affect their overall quality of life. If you used to smoke, stop the bad habit now.

2. Many Exercise
Exercise is the best treatment for those who have cholesterol levels high enough. The experts said the exercise for 40 to 60 minutes per day will help reduce bad cholesterol about 5-10 percent and increase good cholesterol levels up to 3-6 percent. To that end, does not matter any type of exercise you do, the important thing is the intensity of exercise each day.

3. Healthy Food Consumption
To reduce cholesterol, the important thing is to keep your food intake. Reduce foods that contain saturated fats and trans fats. You also need to reduce consumption of fatty meats, egg yolks, fried foods, whole dairy products and fried foods. This is because the saturated and trans fats increase LDL (bad cholesterol). The recommended daily intake for saturated fat intake is 20 grams or less, so beware of foods that contain saturated or trans fat levels are high and make sure you stay below the recommended daily level.

4. Avoid Alcoholic Drinks
Consumption of alcohol is normally composed of one to two drinks per day for men and one drink per day for women. However, if you exceed this amount, the possibility of increasing the body to store fat. Waistline will also be widened (beer belly) so that it does not directly increase cholesterol levels.

5. Lose Weight
Try to lose weight if you are obese or overweight body. Begin to exercise every day, every type of additional activity will work well. To begin with, do light activity like walking, weight training, aerobics, cycling and exercise because it helps increase good cholesterol while lowering bad cholesterol levels.

Obesity can cause what is known as insulin resistance, a condition where the body can not use insulin properly. Of the pancreas, insulin convert glucose into the blood and then into energy. Insulin resistance can lead to diabetes and increasing cholesterol levels in the body.

6. Eat Spinach
Consumption of spinach on a regular basis will also reduce your cholesterol levels. Spinach contains about 13 flavonoid compounds that keep you from cancer, heart disease and osteoporosis. Consumption of 1/2 cup of lutein-rich foods every day can keep you from heart attacks caused by excess cholesterol.

7. Fish Consumption
Fish contain much omega-3 fatty acids, which helps in keeping the body from heart disease, stroke and high cholesterol levels with the help of nutrient-rich protein. According to medical experts, a diet rich in seafood, especially fish, assist in raising levels of good cholesterol. Other sources of omega-3 foods include soy, canola, flaxseed, walnuts and fish oil.

Plus Minus Of Diet Program

Lose excess weight with a healthy diet is beneficial for the body. However, these benefits may backfire if the diet is too extreme.

Diet is basically set up a healthy diet, but many are misrepresented to reduce portions or meals. There's even an insanely strict diet to lose weight. Because the perception is wrong, the diet also has positive and negative sides.

These plus and minus can be obtained from the diet:

Plus 1: Weight loss and attractive appearance

When done properly and balanced with exercise, weight loss by regulating a healthy diet is an effective way to get an ideal and attractive appearance.

How can the reduced portions of carbohydrates, fats and salt, and increase the fiber from vegetables and fruits.

Plus 2: The body is healthier and fitter

In addition to having an ideal weight, healthy diet can also make you healthier and fitter. People with ideal body weight tended to be more active and can do many things because the body feels lighter.

Plus 3: Far from the disease

Most importantly, a healthy diet can keep the body from all sorts of diseases, such as high blood pressure, high cholesterol, high fat levels, diabetes, all of which can be fatal and deadly.

Minus 1: A strict diet could make difficult to have children

Diets that are too tight can affect the intake of nutrients that the body is not getting enough nutrients. One sign of impaired fertility in a woman is when her periods irregular or stop.

Another thing to note is the effect of disruption of fertility can occur for life. About 20 percent of women who have a very thin body no longer menstruate despite her weight is back to normal.

Minus 2: Diet too far to make the body vulnerable to disease

A strict diet can lead to malnutrition because they do not get the carbohydrates, calcium, protein and other nutrients. This in turn can lead to a weakened immune system. This condition also causes problems such as gallstones, hair loss, ulcers, typhoid and other health problems. The most severe, strict diet can also make you anorexic.

Minus 3: make a strict diet of premature aging

A strict diet can cause adverse effects on the skin, the aging self. You tend to get old and will see the signs of wrinkles, skin sagging and fine lines.

This happens because of the extreme diet so your body will not get the necessary nutrients. With you to eat all of a sudden, the body loses essential minerals, protein and vitamins needed by the skin.

7 Change The Routine For Successful Diet

Most people complain about the difficulty of losing weight despite diet and exercise regularly. You need to make some changes in routine can speed up metabolism to lose weight quickly.

Here are 7 changes in daily routines to speed up the process of weight loss, among others:

1. Increase motivation

Use the tools that can monitor your progress in the exercise. By using a heart rate monitor, pedometer and stopwatch to calculate how much effort you have done, can provide the motivation to exercise harder.

2. Give suggestions to the mind

Many studies which claim that the power of the mind can contribute to health. Give suggestions to your mind often tell yourself the things that can ruin your diet.

Building the negative thoughts to fatty foods and other unhealthy lifestyles that can lead to weight gain. It can provide positive benefits for your efforts to lose weight.

3. Schedule time for yourself

Plan a special time on the sidelines of your work for a workout routine. Most people who fail to lose weight due to being too busy with work and no time for yourself.

You need to create a training schedule on the calendar and you should try to stick with it. One of the best ways to keep your weight is to stay consistent with what has been planned.

4. Increase the frequency of your workouts

If you normally exercise 3 times a week, try adding one more practice session at the weekend. It can burn more calories each week.

5. Exercising in the open

The researchers say that exercise in the morning sun, breathe fresh air and see the green plants can stimulate mood and coping with stress.

Exercising in nature such as biking or hiking can make the mood more relaxed and more energetic body, which can help you lose weight.

6. Consider the intake of calories that you take when eating

You need food to get the calories and energy needed in the move. But you also need to consider how many calories you need to stay healthy. Calories in food intake too much can increase your weight.

7. Laugh and have fun

Scientists say that feeling happy is very important in weight loss efforts. Laughter can reduce stress and create more positive thoughts. As you already know, stress can lead a person to eat too much and cause obesity.

You will lose weight more easily when your mind is healthy and happy mood.

Breakfast Egg Fight Obesity

Breakfast is a healthy activity and are highly recommended by health experts in the many-State. Choosing the right breakfast and correctly can help prevent the accumulation of fat in the body. Many a healthful breakfast menu options include breakfast eggs. It turned out that an egg breakfast is very effective to make people feel full longer. With good nutrients and balance the egg breakfast is one way to fight flab in our body.

A review conducted in England found an egg is the best way to start the day for people who want to lose weight or prevent the accumulation of fat. This is because eggs contain powerful ingredients that can help reduce calorie intake at lunch and dinner.

The scientists said that the eggs are boiled, fried or scrambled with a little oil can make a person feel full longer than other foods consumed at breakfast. These conditions help people avoid taking the tempting snacks.

Dr Carrie Ruxton dietitian examined the results of six different studies for 8 years and showed a consistency of feeling full after eating the eggs and the change in hormones that regulate appetite.

A long-term study also found people who ate the egg breakfast had a reduced body weight was significantly greater than those who ate breakfast cereal, as well as the reduction in waist size.

"While more research is needed especially for the long term, but the evidence is already showing an egg capable of performing weight management," said Dr Ruxton.

Known in each egg contains 78 calories, so help people recognize how many calories you consume, contains 6.5 grams of protein which represents 13 percent of the adult daily requirement.

"Eggs also contain vitamin D which can help support overall health, there are some natural sources for vitamin D in foods so that eggs can play a role," said Dr. Ruxton.

Combination Of Protein And Fiber To Lose Weight

One way to reduce weight quickly is with a combination of fiber and protein at meals and snack time. Both of these nutrients requires more time and energy to digest the body, making the stomach feel full and improve metabolism. Learn the proper way of doing food combining is that you get maximum benefit from weight loss process.

Benefits of Fiber
Fiber is the part of plant foods such as vegetables, beans, fruits and whole grains are difficult to digest the body. The presence of fiber in the body to function clean the intestines and colon, smooth bowel movements and prevent constipation and swelling that makes the body feel heavy.

Consumption of foods high in fiber are also often associated with weight loss and fat. Why high-fiber foods generally take longer to chew, so make portions seem larger and usually low in calories. You are recommended to consume at least 25 grams of fiber per day. In addition to helping lose weight, eating enough fiber can lower cholesterol and prevent colon cancer.

Benefits of Protein
Why protein could help the process of weight loss? Because it takes a long time until he gets to the digestive system, so you feel full longer and the desire to eat were controlled. In addition, you have to drain your body more energy to digest protein, so that your metabolism has increased sharply when you eat.

Protein intake coupled with fiber, helps stabilize blood sugar levels, reduce appetite and to prevent decrease in energy-significant increase.

Benefits of Protein & Fiber
A study published in the 'Nutrition Journal' has compared the effectiveness of a diet high in protein and fiber with a combination of both in women with excess weight. The researchers found, body weight and body fat of participants who consumed at the same fiber and protein lost more than just consuming a lot of fiber or protein.

Best Source of Protein and Fiber
Not all ideal source of protein and fiber to your diet. Fatty meats such as ribs, sirloin and chicken thigh high in calories and high in saturated fat. Therefore, choose a healthy protein such as skinless chicken breast, eggs, beef tenderloin and fish are low in calories. Combine with 3-4 ounces of natural fiber such as brown rice, fresh vegetables or bread with 100 percent whole wheat.

Note portions, sufficient consumption of 1/2 or 1 cup whole wheat, or two slices of wheat bread to your calorie intake under control. For example, a fusion protein and fiber are ideal 1/2 cup brown rice, 1 cup steamed broccoli and grilled chicken breast 4 oz.

Make the same combination as clock snacking. For example, 2 eggs boiled chicken with an orange or a slice of whole wheat bread with 2 ounces of meat stuffing tuna fish tuna fish with the apples.

If you are not familiar enough fiber consumption, is likely to feel a little uncomfortable in the stomach, such as cramping and gas. This can happen if you eat too much fiber in the early diet.

Let's not give the intake of fiber as well as in large portions, but added on a regular basis. Try drinking more water when combining protein and fiber to help you lose weight more effectively. Water helps the fiber to move more smoothly through your digestive system and keep the kidneys functioning optimally.