8 Healthy Ways to Gain Weight

Weight problem is not limited to obesity and overweight. However, underweight or too thin, also called weight problems.
Keep in mind, that the body is too skinny too dangerous because of malnutrition and nutrition. If your weight is much heavier than the ideal size, then are encouraged to undergo a weight loss program.

Adequate caloric intake is the first step to weight gain program. Because enough calories or more of the needs is in need by the body to maintain ideal weight. In the average woman needs about 2000 calories per day. So do a diet rich in calories yet healthy. Healthy sources of calories you get from olive oil, almonds, potatoes, corn, cheese as well. Besides, you also have to meet the requirement of essential nutrients such as carbohydrates, proteins, fats, vitamins, minerals and water.
 
Want more body fat, contains but still healthy? Follow the diet tips:

1. Carbohydrate Consumption 
The body needs carbohydrates for energy. If you want to gain weight, you must consume enough carbohydrates. Good sources of carbohydrates come from fruits, vegetables and whole grains.Healthy carbohydrates can also be obtained from brown rice, breads and cereals made from whole grains. Whole wheat is an excellent source of fiber and nutrients. Eat at breakfast or in between meals as a snack. But choose a free or contain less sugar.

2. Protein 
Your body needs protein to build muscle, organ structure and maintaining the body's immune system function. You need to carefully choose healthy sources of protein, such as meat from fish, chicken and nuts. It's okay to eat meat, but only twice a week limit. Choose fresh cut meat and avoid processed products such as sausages, bolognaise, ham, pepperoni or burgers.

3. Fat
Needed body fat as an energy reserve, maintain healthy hair, skin and nerve function. And, of course, contribute to weight gain. But you must be careful, consume healthy fats such as polyunsaturated fatty acids; omega-3 and omega-6.Omega-3 comes from fish, seafood and walnuts. While omega-6 can be obtained from vegetable oils. For example, sun seed oil, coconut oil and corn oil. But remember, do not take too much because it can interfere with the body's metabolic balance. In addition to polyunsaturated fatty acids, you also need a monounsaturated fatty acid found in olive oil. This type of fat will help keep blood vessels healthy system.

4. Vitamin 
Eat colorful vegetables and fruits so that your vitamin needs are met. You can combine several vegetables and fruits a day. Basically, almost all fruits contain vitamin ranging from vitamins A, C, E, D, B, C, and so on. Eat at least five to six servings of fresh fruits and raw vegetables per day.

5. Mineral 
Calcium, iron, zinc, phosphorus, iodine, sodium, potassium, and fluorine is a type of mineral that the body needs. This mineral type each function to form and maintain bone density and teeth, forming hemoglobin in the blood, regulate smooth muscle work, and many other functions. Almost all foods contain minerals; fruits, vegetables, nuts, red meat, salt, milk and cheese.

6. White Water 
Soft drinks, cappuccino and fruit juice does contain a lot of sugar and make you fat fast, but not healthy. Eat healthy drinks such as orange juice, guava, mango or vegetable smoothie. And the most important is water. It is clear, efficacious water diluting toxins in the body, waging the digestive system, skin retain moisture, maintain kidney health, and so on. Drink water at least 2 liters or eight glasses per day.

7. Sport 
A healthy body contains will not be realized if you're lazy to exercise. Type of cardio exercise such as jogging, brisk walking and aerobics can make the body look features but not sag because of excess fat. Besides routine also do weight training. This exercise can work your chest and arms more toned and beautiful. Use one load and hold over your head, move slowly to the back of the head. Repeat with the left and right hand turns. You also can lift a weight with both hands with the same movement. Remember to rest your muscles after a workout every single day for a period of recovery.

8. Avoid Junk Food 
Stop your habit of eating junk food such as burgers, hot dogs, pizza, crackers or frozen processed meat. These foods contain saturated fats and trans fats are not only store fat but also raise levels of bad cholesterol. Choose foods little or no sugar and most importantly, low in fat and calories.

Diet Effective by Knowing How to Maintain Weight

Diet to lose weight is not really something that's hard, just need to do the right methods and consistent in living it will obtain good results. But if you are wrong in a diet then there is a temporary weight loss. It could even go up if they can not keep. You need to know the technical maintenance of weight before undergoing a series of diet program.
 
In a study sparked a new approach which, although counterintuitive, but it can keep your body slim in a long time. People who want to lose weight need to learn how to avoid gaining weight back before a diet.

The study involved 267 women who were overweight and obese were divided into two groups to test the theory. The first group was asked to follow a weight loss program that emphasizes the 20-week immersion increased consumption of fruits and vegetables, increasing physical activity, and record food consumed in the diary.
 
The group was gathered for 90 minutes each week with a facilitator who helps the women learn strategies to lose weight. After 20 weeks, the group was asked to attend vocational training classes keep the weight by an instructor diet for 8 weeks.
The second group also underwent a similar program, except that participants were asked to maintain skills training weight before undergoing 20 weeks of weight loss. In the training, both groups were taught how to identify low-fat, low-calorie food is good, and guard against fatigue due to diet.
Both groups lost an average of 8 pounds after 28 weeks. After one year, researchers asked study participants to regroup and do the weighing.
Results showed that women in the second group who received training before weight maintenance diet, gain weight back as much as 2 to 4 pounds more than the first group to receive training at the end of the weight maintenance diet.
This is because a person who has had a class at the end of the weight maintenance diet is no longer motivated to keep the weight because weight was not going back up. Motivation and skills before working hard to lose weight, can survive in the long term.
So that people who diet plan should have the skills to maintain weight training first before running weight loss program.

Early Detection of Diabetes Mellitus, to Prevent Complications

Reluctance to detect early symptoms of diabetes melitus, and did not follow it up seriously with regular checks, making this disease like a time bomb that will explode one day. can even say that diabetes is the same store to let the disease progress to more serious.
 
Laboratory tests should be done, especially if you have the classic symptoms of diabetes mellitus, which is frequent urination, frequent thirst, and frequent hunger. In addition, it is highly recommended if you have one or more risk factors for diabetes, such as:

    1.History of diabetes in the family,
    2.Age above 45 years,
    3.Overweight or overweight (body mass index ≥ 23 kg/m2), and
    4.High blood pressure (≥ 140/90 mmHg).

Other risk factors also should be wary of, among other things:

    a.Dyslipidemia
    b.Lack of physical activity,
    c.Unhealthy diet (high sugar, low fiber)
    d.History gave birth to a baby weighing> 4 kg or a history of gestational diabetes,
    e.History of birth weight    
    f.Polycystic ovary syndrome (PCOS).

Laboratory tests commonly performed is the measurement of the concentration of glucose (sugar) blood. The diagnosis of diabetes is made if the results of measurements of fasting blood glucose concentrations ≥ 126 mg / dl or when blood glucose ≥ 200 mg / dl, accompanied by the classic symptoms of diabetes. Other laboratory examinations are no less important is the HbA1c is able to detect the state of the average blood glucose over 3 months. HbA1c examination is useful in assessing the quality of diabetes care, predict the risk of complications, and to monitor long-term glycemic control as well as screening and diagnosis of diabetes mellitus as well as calculate the estimated average glucose (EAG)If the results of the examination well, the healthy lifestyle should still be maintained. However, if the results indicate undiagnosed diabetes, there should be four pillars, namely the management of diabetes education and understanding of diabetes, diet, exercise, and treatment and monitoring of therapeutic outcomes through laboratory tests.Given the importance of HbA1c, it should be noted that the examination should be carried out in the laboratory using methods certified national glycohemoglobin Standardization program (NGSP) and standardized examination of diabetes control and complication trial (DCCT). In this case, a laboratory Prodia first and only one in Indonesia that have been certified NGSP.

5 Ways to Change The Walking Can Lose Weight

One major activity that can help you lose weight is to walk away. besides cheap and very easy to do this activity because it has become a daily routine. in principle walking mostly used for weight control, not to lose. But now a lot of methods that change the way the foot becomes an activity that can lose weight.


Most of us assume that walking is a relaxing activity. So it is very seldom that makes walking as a method for weight loss. so it is not surprising if it did not get enough weight by walking.

But apparently a brisk walk for 30 minutes each day alone can burn 150 calories. So one can imagine the results could be obtained by doing so. That means you can lose about 0.5 kg every week just by walking and controlling your diet

Here are some ways to do that walking can help you lose weight:

1. Road alone
Walk with your family or friends will unconsciously make you walk more relaxed, eventually calories burned did not amount to much. If you aim to lose weight, then try to walk alone.

2. Brisk
Brisk walking does not have to run. You just need to pick up speed so it can burn more calories.

3. Select uphill terrain
Walking uphill in the field will put pressure on the fat cells and also put pressure on the calf muscles. So walking will not only lose weight but also build muscle.

4. Walking regularly
Walking never will give a significant effect on the body. In order to lose weight, you should do it regularly, for example every day or once a week.

5. Walk to beach
Walking on the beach will feel heavier than a regular street. This can put pressure so that helps burn fat.

Sweet and Starchy Foods, Not Good For Colon

People who have problems with bowel, should avoid sugary and starchy foods. A diet high in carbohydrate derived from these foods can aggravate the problem and increase the risk of recurrence.
According to a new study , colon cancer patients that a diet high in carbohydrates such as sugar and flour, are much more likely to experience a recurrence of cancer than patients who balanced diet. In addition, patients who are overweight or obese, as well as higher risk.
High-carbohydrate diet can increase the amount of insulin in the blood and increase the risk of cancer recurrence, it can even lead to death due to the disease. High insulin levels can be obtained when a person eats too many starchy foods and sugar-laden foods.
The study included 1011 patients stage III colon cancer who have undergone surgery and participated in follow-up clinical trial of chemotherapy for his illness. Study participants were asked to report the intake of any food he ate during the last 6 months.
Researchers also measured levels of total carbohydrate, glycemic index and glycemic load in patients.
The results showed that participants with a glycemic load rate and highest carbohydrate intake had an increased risk of colon cancer recurrence by 80 percent.
Among patients who were overweight or obese, increasing the risk is much greater. This is due to the high glycemic load may stimulate the body's production of insulin and can increase cell proliferation. So the cancer cells that have died can return rejuvenate.
Conversely, people who have problems with the colon must be low-glycemic diet, such as eating nuts, seeds, brown rice, sweet potato, wheat, and fruits.
Avoid foods such as potatoes, white bread, instant rice, refined breakfast cereals, and candy because it has a high glycemic index.

3 Mistake in Performing Weight Loss Program

Many reasons are revealed when you begin a weight loss program. Especially when you see other people so easy in a weight loss program, you're so hard to achieve the reduction targets that you aspire. Weight loss programs looks so easy for some and difficult for others. you need to know what to do when we are undergoing a diet program.

you may also feel irritated, when seeing other people so easily in achieving your target but deadlocked as to achieve the desire weight loss. You should start looking for the cause and what obstacles might have a major influence in the failure of weight loss programs you are doing.

The following are some common mistakes made ​​by dieters and probably including you, which causes weight loss program is difficult. 

There are 3 possible mistake you can learn as a deterrent failure of your diet program:

Mistake 1 – Making weight loss goals that are not realistic. 
If you have to lose over 100 pounds and want to lose it in 90 days you are shooting yourself in the foot to begin with. You must remember to make realistic goals that can be achieved.

What to do instead: Make achievable realistic goals. Make small goals before you make big ones to help build up your confidence. Try to make a goal to lose a couple pounds a week before making a big goal like losing 100 pounds by (fill in the blank) date.

Mistake 2 – Calling it quits too early. 
Different results will show up for different people. If you are having a weight loss competition at work and weight in once a week, the scale is not merciful for everyone. You have to remember that weight fluctuates. Don’t be so hard on yourself if you didn’t lose as much weight as your friends at work this week. Keep up the hard work and your time will come.

What to do instead: Do your best and forget the rest. Some days will be harder than others. Just do your best and the weight loss will take care of itself over time. When a day comes that you struggle just remind yourself why you are doing what you are doing. You have a bunch of people love and depend on you. Do it for yourself but do it for them to.

Mistake 3 – Not eating enough calories. 
Not eating enough is not what you would call healthy way to lose weight. Your body requires a certain amount of nutrients. You are not getting enough of the required nutrients when you don’t eat the correct amount of calories.

What to do instead: The answer should be obvious. Eat the correct amount of calories required for your weight, height, and age. When you don’t take in enough calories you make your metabolism to slow down. A slow metabolism does not help you meet your goals. It will actually cause weight gain.

Bottom Line? Working to lose weight can be a challenge for many. Getting to and maintaining a healthy weight is a very realistic and achievable goal. Don’t allow food to be a stumbling block, allow food to help you. 

3 Reasons Fruits and Vegetables Good for Diet

Fruits and vegetables are foods that are very important and beneficial for our body height, then consuming fruit and vegetables every day is recommended by nutrition experts. And when you undergo a diet program, then vegetables and fruit can help in the success of your diet program. Also have known that fruits and vegetables can change the lifestyle for the better. There are several reasons why the vegetables and fruit you should include in your diet program, among others:
1) They are rich in vitamins
It is recommended by nutritionists that we should all be taking in 3-4 servings of fruit and 5 servings of vegetables every day. Vitamin A, Vitamin B, Vitamin C and Vitamin D are some of the vitamins that fruit and vegetables include. Remember, our bodies need these vitamins to maintain a healthy lifestyle.

2) They are Natural
Fruit and vegetables, especially if they are organic, are 100% natural and are a great source for nutrition intake. As long as they are grown properly and contain no preservatives means that they are completely natural.

3) Helps to control body weight
All year round, especially when leading up to holidays, everyone becomes obsessed with the way that they look and try to control the amount of weight they are putting on/losing. One of the most effective ways to do this is by having the recommended servings of fruit and vegetables a day and reduce the amount of fatty products you are eating. By replacing snacks such as chocolate bars and sweets with fruit or veg will help to ensure you lose the pounds quickly and see fabulous results. As well as looking good, it is also a much healthier diet and will decrease your chances of becoming ill. Head down to your local supermarket where there are a variety of fun healthy foods available such as carrot sticks or fruit bags.

4) Helps to save you money
Most people are trying to save money and one way you can do this is by buying more fruit and vegetables. Most fatty foods such as burgers, crisps and chocolates come at a high price and are often the reason why your food shopping bills can be so expensive. Fruit and vegetables are a lot cheaper than other foods, so cutting out fatty foods and buying more fruit and veg can help you save money!