9 Ways To Prevent Overeating

Often we unconsciously eat more servings than they should. Stressed, sad or upset a number of causes people to continue eating and are usually consumed unhealthy foods like potato chips, chocolate cake or ice cream.

If you are accustomed to eating excessive portions, it should be reduced because it can lead to being overweight and even obese can cause a variety of serious diseases. Excerpted from All Women Stalk, here are nine tricks for you to eat foods with proper portion.

1. Eating Disorders
One way to avoid overeating is to eat regularly or provide a menu of food in small portions during the day, such as fruits or salad. It can reduce your snacking habits eating potato chips or junk food when the stomach starts hungry.

2. Do More Work
To avoid excessive eating, you can do many activities. Maybe you're used to eating large meals during the day, then replace that habit with a job or continue certain activities that can take your mind off food.

3. Drink lots of
In order to reduce hunger, drink water every day. Dehydration can make the body 'run' to the food. If you stay hydrated during exercise, hunger will be reduced because the body gets enough fluids.

4. Create a New Routine
Try to do a new routine and trying to get out of unhealthy living habits. Not easy, but if you're patient and continue to live on a regular basis, you'll get used to not eat too much, although are under stress or anything else that could affect the diet.

5. Keep your intake of Eating
Often women eat too much because it affected the mood of boredom or are uncertain. It can make you not pay attention to food intake into the body. Therefore, still keep a good intake for a healthy body and not 'stretchy'.

6. Make a Plan
Create a plan or program to prevent excessive eating for some time. Every plan must have goals, goals that could make you eat foods that are not triggered too much. Continue to train themselves consistent with the proram is being undertaken now. It can change your lifestyle to become healthier.

7. Avoid Unhealthy Foods
Maybe your co-workers in addition to always provide snacks at your desk sehngga tempted to eat them every day. For that, you should look for ways to get your mind distracted to eat or snack, such as busying themselves with other activities.

8. Eat Slowly
You can slow down to eat slowly by chewing food to feel full faster. If the tempo slowed feeding the mind away from the desire to consume large amounts of food. In addition, you can better enjoy the food that enters the body.

9. Do not Eliminate the Favorite Food Diet Program
Most women are maintaining the food they consume while dieting. However, not to eliminate favorite foods from the menu, but it's better to reduce the frequency only. Eliminating favorite foods during the diet can cause you to eat these foods in excess at a time.

6 Causes Of Diet Failure

Dietary habits such as eating a salad, drink coffee and cook with olive oil will cause the opposite result if you make certain mistakes. Habits such as adding a topping on a salad diet it will make you fail.

Here are six things that can derail your diet program, as reported by the prevention, among others:

1. You put peanut butter in the bread

Peanut butter in the bread supply of healthy fats and protein, but also produces 94 calories per tablespoon. Peanut butter is a healthy snack, but it will ruin your diet program without your knowledge.

2. You eat fried sweet potato

Sweet potatoes contain beta-carotene vitamin C, folic acid, potassium, and fiber totaling together will only produce about 100 calories. But if you eat sweet potato fries in the form, then the amount of fat and calories will increase.

Not only that, a study published in the Journal of Food Science found that certain vegetables, like zucchini, will lose some of the antioxidant power when fried. Sweet potatoes will not ruin your diet if prepared by roasting.

3. You cook the food with too much olive oil

Olive oil is rich in monounsaturated fat, which is kind of good fats can help lower LDL cholesterol. But olive oil also produces about 477 calories and 54 g of fat per quarter cup.

If you do not measure the amount of olive oil you use in cooking, diet program you will fail without you knowing it.

4. You add the topping on top of salad

Benefits of healthy salad will be reduced if you add more than one calorie dense topping on it, such as cheese, nuts and dried fruit. Cheeses contain saturated fat bad for your diet.

Although nuts contain monounsaturated and polyunsaturated fats which can help increase HDL cholesterol, a small portion of beans in a salad can add up to about 185 calories and 18 g of fat.

5. You add additional ingredients in the coffee or tea

Drinking coffee or tea does not become a problem in people who are dieting. In fact, the two drinks have been associated with numerous health benefits, including reduced risk of heart disease and cancer.

But the calories and saturated fat diet will threaten you if you add a sweet syrup, honey, cream, or milk in coffee or tea. Honey may seem like a healthy natural ingredients as an alternative to sugar, but the fact that honey produces 21 calories per teaspoon than sugar is only 16 calories.

6. You use a high-calorie seasoning when cooking

Choose to eat baked chicken without the skin has been a wise move, but you need to be careful with the seasoning. Barbeque sauce on grilled chicken contains a lot of sugar, which produces about 94 calories per quarter cup. Limit sugary sauce to flavor the chicken and the better use of spice red pepper or pepper.

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.