People who have a high risk of diabetes should begin to manage their blood sugar. The way that you can do is to start living healthy and pay attention to your diet through foods that are good for diabetics.
As reported by the prevention,as follows:
1. Bean
Nuts contain high fiber which can help you feel full, stabilize blood sugar and lower cholesterol levels. Research shows that calcium and minerals contained in nuts can help burn body fat.
The fat in nuts is also healthier than the fat found in red meat, which can clog arteries and can lead to heart disease.
2. Milk
Milk is the best source of calcium and vitamin D is also effective in preventing diabetes. A study states that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day have a reduced risk of diabetes by 33 percent.
You can also get the benefit of other dairy products like yogurt and low fat cheese.
3. Salmon
Salmon is a rich food source of omega-3 fatty acids, the healthy fat that reduces the risk of heart disease, reduce inflammation, and increased insulin resistance.
5. Wheat
Wheat contains a soluble fiber called beta-glucan. Research shows beta-glucan can lower levels of bad cholesterol in the body. In addition, wheat fiber can also help you lose weight and help stabilize blood sugar.
6. Berries
Berries such as strawberries or blackberi contain antioxidants that are good for your heart. A study published in 2008 in the journal American Journal of Clinical Nutrition found that people with risk factors for heart disease decreased blood pressure and increase good cholesterol after eating the berries for 8 weeks.
7. Greens
Green vegetables are a source of fiber and folate is good for your heart. B vitamins in leafy green vegetables also lowers levels of homocysteine, an amino acid that can increase the risk of heart disease if it is at very high levels. A healthy heart puts you at a lower risk of diabetes.
8. Walnuts
A total of 1 ounce of almonds alone can provide as much additional 2 grams of fiber plus 2.6 grams of ALA, a type of omega-3 fatty acids. Fiber content either to stabilize blood sugar levels.
9. Brown
Chocolate is rich in antioxidant flavonoids that can help increase good cholesterol and reduce your blood pressure. Eat chocolate in a portion that is not too much so as not to put the risk of increased body weight and to get the benefits of diabetes.
Saturday, July 21, 2012
Thursday, July 19, 2012
Live This Schedule To Get A Slim Body
To obtain an ideal weight, you need to schedule a weight loss diet that can be done in a day. Do so in accordance with the schedule, then you can lose weight faster.
Here is a series of schedules that can be done in the diet daily, namely:
6-8 o'clock in the morning: Move your body
Half an hour after you wake up and before breakfast, move your body by doing a light olehraga to 20 minutes. Research shows that exercising before breakfast can help you burn fat more efficiently.
It would be better if you exercise in the sun. Morning sunlight helps your body to reset your sleep cycle and you can get vitamin D naturally.
At 7:00 to 8:00: Drinking water
Before you get your breakfast, drink two glasses of water. Research shows that people who drank this amount every morning before breakfast can help you lose weight by 2 pounds.
At 8:00 to 9:00: Breakfast
When you wake up, you can also wake ghrelin, a hormone that makes your stomach feel hungry. Do not ignore the hunger because the body will produce more ghrelin again until noon and end up making you hungry and eat too much.
To suppress the effects of ghrelin, eat foods that contain complex carbohydrates and protein, like eggs and bread wheat, at least one hour after waking.
At 10:00 to 11:00: Eat a healthy snack
Ghrelin become inactive after you eat foods that contain carbohydrates and protein for breakfast. These hormones will start to rise again a few hours before lunch.
To prevent too hungry when you eat lunch, eat healthy snacks in small portions at this hour. You can eat a piece of fruit or yogurt.
At 12:00 to 13:00: Lunch
At the time of day, the body activate galanin, another hunger hormone that makes you want fatty foods. However, galanin-fat foods can produce more and make you eat more fat.
Instead, choose foods that contain complex carbohydrates and protein during lunch, such as chicken, vegetables, vegetable soup or beans.
At 14:00 to 15:00: Take a nap 15 minutes (if possible)
Take the time to take a nap when you're not working. Nap time which is ideal for 15 to 20 minutes to restore the body's energy without affecting your ability to sleep at night.
At 15.30: last caffeine intake
When you need a boost of energy in the afternoon, you can get it by drinking beverages containing caffeine such as coffee or tea. Do not drink coffee after 16.00 because it can disrupt the circadian rhythm of the heart and keep you awake longer at night.
At 4:00 p.m. to 18:00: Exercise the power
Now is the time to exercise or strength training. At the time of the afternoon, your body temperature is higher and more primed for exercise. In one study, the evening exercise can build muscle by 22 percent over the gym in the morning.
At 6:00 p.m. to 7:00 p.m.: Dinner
To ensure you do not wake up hungry in the middle of the night, eat healthy fats in moderation such as fatty portions of fish oil, for your dinner. Do not pass these hours if you want to have dinner.
21:00 pm: Eat a healthy snack
Enjoy a light snack before bed such as a serving of low fat yogurt. Carbohydrates in the evening light also produced tryptophan, which helps your brain produce serotonin. Serotonin is a chemical that triggers your body to produce melatonin, the sleep hormone.
At 21:00 to 22:30: Turn off electronic devices
Turn off electronic devices such as computers and TV 2 hours before bedtime. The electronic device emits blue light spectrum that is more annoying than regular light bulbs. Sleep disorders can put you at higher risk of obesity.
At 21:30 to 23:00: Sleeping
Go to bed at the same time every night can make you have a regular sleep schedule. Adequate sleep also give depth to your fitter in the morning and be healthier.
Here is a series of schedules that can be done in the diet daily, namely:
6-8 o'clock in the morning: Move your body
Half an hour after you wake up and before breakfast, move your body by doing a light olehraga to 20 minutes. Research shows that exercising before breakfast can help you burn fat more efficiently.
It would be better if you exercise in the sun. Morning sunlight helps your body to reset your sleep cycle and you can get vitamin D naturally.
At 7:00 to 8:00: Drinking water
Before you get your breakfast, drink two glasses of water. Research shows that people who drank this amount every morning before breakfast can help you lose weight by 2 pounds.
At 8:00 to 9:00: Breakfast
When you wake up, you can also wake ghrelin, a hormone that makes your stomach feel hungry. Do not ignore the hunger because the body will produce more ghrelin again until noon and end up making you hungry and eat too much.
To suppress the effects of ghrelin, eat foods that contain complex carbohydrates and protein, like eggs and bread wheat, at least one hour after waking.
At 10:00 to 11:00: Eat a healthy snack
Ghrelin become inactive after you eat foods that contain carbohydrates and protein for breakfast. These hormones will start to rise again a few hours before lunch.
To prevent too hungry when you eat lunch, eat healthy snacks in small portions at this hour. You can eat a piece of fruit or yogurt.
At 12:00 to 13:00: Lunch
At the time of day, the body activate galanin, another hunger hormone that makes you want fatty foods. However, galanin-fat foods can produce more and make you eat more fat.
Instead, choose foods that contain complex carbohydrates and protein during lunch, such as chicken, vegetables, vegetable soup or beans.
At 14:00 to 15:00: Take a nap 15 minutes (if possible)
At 15.30: last caffeine intake
When you need a boost of energy in the afternoon, you can get it by drinking beverages containing caffeine such as coffee or tea. Do not drink coffee after 16.00 because it can disrupt the circadian rhythm of the heart and keep you awake longer at night.
At 4:00 p.m. to 18:00: Exercise the power
Now is the time to exercise or strength training. At the time of the afternoon, your body temperature is higher and more primed for exercise. In one study, the evening exercise can build muscle by 22 percent over the gym in the morning.
At 6:00 p.m. to 7:00 p.m.: Dinner
To ensure you do not wake up hungry in the middle of the night, eat healthy fats in moderation such as fatty portions of fish oil, for your dinner. Do not pass these hours if you want to have dinner.
21:00 pm: Eat a healthy snack
Enjoy a light snack before bed such as a serving of low fat yogurt. Carbohydrates in the evening light also produced tryptophan, which helps your brain produce serotonin. Serotonin is a chemical that triggers your body to produce melatonin, the sleep hormone.
At 21:00 to 22:30: Turn off electronic devices
Turn off electronic devices such as computers and TV 2 hours before bedtime. The electronic device emits blue light spectrum that is more annoying than regular light bulbs. Sleep disorders can put you at higher risk of obesity.
At 21:30 to 23:00: Sleeping
Go to bed at the same time every night can make you have a regular sleep schedule. Adequate sleep also give depth to your fitter in the morning and be healthier.
Wednesday, July 18, 2012
Increased Desire To Eat Junk Food At Night
Nighttime is when the most 'dangerous' for dieters or those trying eating a healthy discipline. As the setting sun, the tendency of people to eat junk food even greater.
Massive Health conducted a survey showed no similarity in the daily eating habits for most people in the world. In the morning usually begins with a healthy breakfast, but gradually deteriorate over time and in the evening, many of which eventually could not resist the temptation to eat sugary foods, salt and junk food.
"The health of the food consumed decreased by 1.7 percent per hour after the breakfast time," said Aza Raskin, founder of Massive Health, as quoted from Shape.
At 10:00, the survey noted people in the North and South America tend to eat a healthy breakfast. But now at 22.00, they dominated the consumption of unhealthy foods. While in the early morning at 01.00 hardly found people who run a healthy diet. The same trend also occurred in the countries of Europe, Asia and other regions.
As reported by the Salt, the data is collected from the iPhone application developed by Massive Health, Eatery. For five months, the researchers note, calculate and track how healthy the food consumed by the users of the application. Noted there are about 500 thousand meals of user applications in 50 cities.
This large-scale study only showed a trend of feeding behavior in the average person, but does not explain what causes them to consume unhealthy foods during the night. But one might say, a problem that makes people tend to eat junk food at night because fewer healthy food choices than morning or afternoon.
On top at 21.00, usually because the energy has been depleted have been used to move from morning. When hunger comes, people prefer to use the service delivery order of fast-food restaurant or a potluck meal from what's left in the fridge and dining table. The lack of food choices makes people not paying attention to nutrition and think, 'my stomach full of important'.
Another possibility is disclosed some research, because from morning till noon dieters have tried to maintain a healthy diet, their persistence eventually slacken in the evening. As a result, the desire to snack foods and high calorie fat was unbearable.
Massive Health conducted a survey showed no similarity in the daily eating habits for most people in the world. In the morning usually begins with a healthy breakfast, but gradually deteriorate over time and in the evening, many of which eventually could not resist the temptation to eat sugary foods, salt and junk food.
"The health of the food consumed decreased by 1.7 percent per hour after the breakfast time," said Aza Raskin, founder of Massive Health, as quoted from Shape.
At 10:00, the survey noted people in the North and South America tend to eat a healthy breakfast. But now at 22.00, they dominated the consumption of unhealthy foods. While in the early morning at 01.00 hardly found people who run a healthy diet. The same trend also occurred in the countries of Europe, Asia and other regions.
As reported by the Salt, the data is collected from the iPhone application developed by Massive Health, Eatery. For five months, the researchers note, calculate and track how healthy the food consumed by the users of the application. Noted there are about 500 thousand meals of user applications in 50 cities.
This large-scale study only showed a trend of feeding behavior in the average person, but does not explain what causes them to consume unhealthy foods during the night. But one might say, a problem that makes people tend to eat junk food at night because fewer healthy food choices than morning or afternoon.
On top at 21.00, usually because the energy has been depleted have been used to move from morning. When hunger comes, people prefer to use the service delivery order of fast-food restaurant or a potluck meal from what's left in the fridge and dining table. The lack of food choices makes people not paying attention to nutrition and think, 'my stomach full of important'.
Another possibility is disclosed some research, because from morning till noon dieters have tried to maintain a healthy diet, their persistence eventually slacken in the evening. As a result, the desire to snack foods and high calorie fat was unbearable.
Tuesday, July 17, 2012
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.
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.
Monday, July 16, 2012
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.
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.
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.
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.
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