Many people want instant results when they are on a diet to lose weight. Quite often many people are on a strict diet to starve to be sick. Though diet can be harmful to health and tends to make the body of the original return. Here are the steps and stages that you can do to your diet success.
1. Find out how much weight you should be scaled back to be more ideal.
Calculate
your body mass index (Body Weight (kg): (Height (cm) / 100) 2,
measuring ideal weight (height - weight loss) and consult a nutritionist
if necessary. But make sure your weight loss targets realistic. Perform
gradually,
such as 4-5 kg in a month. Do not obsess lose weight 10 pounds in a
week because it can be dangerous to health and life.
2. Create a diet plan that is not too different from your current diet.
The mistake that many dieters do is to cut or not to eat at all the food they like, even reducing food intake drastically. Do not be too hard of a healthy diet in the early days. You can start practicing healthy eating a little bit. For
example, by controlling food portions, reducing salt intake; avoid
fried foods; enough drinking water and stop emotional eating.
3. Stock Your Kitchen with Healthy Food and Fresh.
People tend to eat foods that look and are in their reach. When you are to stock the kitchen with junk food, then it is also a day-to-day eating. So that from now on, try to keep healthy and fresh food such as fruit and vegetable slices in the refrigerator. Fresh salmon fish, low in calories and fat snacks, herbs natural (not processed plant), and so on.
4. Miss A Unhealthy Food Every Sunday.
You a fan of ice cream, fried chicken flour, french fries, caramel macchiato or a chocolate brownie? Reduce consumption of foods high in calories, fat and sugar in your diet. No need to cut it all at once because it will only make you 'tortured' and even more tempted to eat it. Reduce gradually. For
example, do not eat ice cream in the first week, then began to avoid
fried chicken in the second week, french fries in the following week,
and so on. Later, you will be able to eat an unhealthy snack was only 2 weeks or once a month.
5. Expand the Drinking Water.
Drink enough water, at least to keep your urine remains clear. Colorless solid yellow or brown. Merehidrasi of water body and helps aid digestion, detoxification, and make the stomach feel full so you do not overeat. When the sport or fitness, drink a few sips of water every 5-8 minutes (depending on size of the intensity of the workout).
6. Cook Healthy Meals at Home.
Begin to apply the whole family to consume healthy food, to cook it yourself. Use
a little cooking oil, a little salt, choose local groceries, cooking is
not too long (so that not too much nutrition is lost) and less fatty
foods and high-calorie.
7. No Problem Eating Dessert.
Undergoing a healthy diet does not mean you should not eat good food like cake, chocolate mousse or cheesecake. But enough to eat only at certain events. For
example, when it comes to weddings of friends / relatives, new year
party or other special event that most provide comfort food. Provided always remember, every delicious food that you eat will keep you out of the target diet. So always balanced with a healthy diet the next day.
When someone is doing a weight loss program and still get the maximum results, and the weight never goes down, not a few people desperately alias limit eating a strict diet. With this method is rapid weight will go down, but in fact these diets have serious effects on the health and bodies, one of which is make the skin get old.
Diet is basically a set of healthy eating, but many have misconstrued into reducing portions or meals. found that even many insanely strict diet to lose weight.
Strict diets are dangerous way to lose weight. This method gives temporary results and make the body becomes weak. In addition, the body will lose a lot of important nutrients that ultimately affects the skin and the body as a whole.Strict diet can cause adverse effects on the skin, the aging self.. You tend to get old and will see the signs of wrinkles, sagging skin and fine lines.This happens because of the extreme diet so that your body will not get the necessary nutrients. With you eat less abruptly, the body loses essential minerals, protein and vitamins needed by the skin.In addition to making old fast, there are some other dangers that occur when you are on a strict diet, among others:1. Weight loss while
You may feel good when diets really work, but know that the result is only temporary. After some time, your weight will tend to go up more than ever.This
happens because your metabolism does not get enough calories to burn,
so it will adjust itself to the level of the lower combustion. This condition will then be very difficult to get back to normal, so the weight loss is only temporary.
2. Decreased muscle and tissue
Diet too restrictive and allows stored fat instead of muscle burned instead. This causes the body to lose a lot of muscle and tissue. This in turn can weaken the muscles, reduces stamina even weaken bones.
3. Malnutrition
Strict diets can lead to malnutrition because they do not get 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 and other health problems.
Trimming the fat in the abdomen, thighs and arms can not be done in a short time. Needed discipline in running diet and a healthy lifestyle if you want the results last a long time. That is, once a successful excess fat is removed, it will not come back again for a long time even for onwards.
Actually it does not require a diet that is too specific when someone wants to play down the thigh, abdomen or arm. Because with a healthy diet, the body will automatically shed fat overall.
Reduce your intake of sugary foods as well, greasy and fried. Wise also in carbs because many foods that we unknowingly have a high carbohydrate.
Carbohydrates contained in white rice, white bread, chicken noodle, chicken porridge, rice cake and even potato chips. White carbohydrates easily dumped into fat in the body so that excessive consumption will cause excessive buildup. Therefore, limit their consumption.
Additionally, consume nutrients various types of day. The need for carbohydrates, proteins, vegetables and fruits should always be met every day.
Eat
a variety. Diversity of foods can complement each other and that does
not negate the good. Example, if we eat vegetables with the meat, it's
best to help supplement nutrients so early satiety.
The important thing is, eat in moderation. Because any excess will never be good for the body. Although it's a healthy vegetable or fruit though.
Any restrictive diet, the results can not be maximized without physical exercise or sports. Physical exercise is not just to walk, run or climb stairs. But fitness, physical exercise or sports are programmed with the guidance of experienced instructors. For example, people who have to maintain your diet, but still have a huge thighs and fat.
That's
because he does not exercise. Should also exercise its own thigh. This
should consult a fitness center. Was not the origin of the sport. Hold
also if the calves are so big right
This also applies to the stomach area and arms. Each activity requires a different body in order to achieve the desired targets.
The desire to avoid fatty foods certainly difficult. French fries, pizza and pasta will successfully seduce the desire to eat. You do not need to be afraid of being fat, high-carbohydrate foods can still be enjoyed as long as no more than 9 am.
Sources of carbohydrates such as rice, potatoes and bread is not the main cause of obesity. According to a study conducted by a professor , high-carbohydrate breakfast will actually help prevent excess weight gain.
In fact, he was also allowed to eat pizza and chocolate without feeling guilty, if eaten before 9 am. High-carbohydrate diet should only be executed in the morning. As for the afternoon, you have to run a low-carbohydrate diet.
The breakfast is a compulsory activity that should not be overlooked. Because the absorption of nutrients can help boost metabolism and prevent overeating during the day. To prevent excess weight and reduce the risk of diabetes and heart disease.
If you want to prevent excess weight gain, provide breakfast menu high in carbohydrates and protein, which number around 600 calories. Can be rice, eggs, potatoes, chicken, pizza or chocolate. For lunch and evening can prepare low-carb menu.
Before
Christmas and the end of the year, usually an invitation to attend a
lot of good coming into the office address / house or email. Season party, food / beverage and tasty festive atmosphere must be two very enjoyable.However, not infrequently, both of these can lead to weight gain. Especially when you can party until three attended two a week for a month. Weight gain, the body becomes fat, stress was whack.
According
to fitness expert Althea Shah, eat lots of high-calorie foods when
coupled with the party season without exercise will cause weight gain
fast. So how to avoid that?
Here are 7 tips that might help you.
1. Cardiovascular Exercise
Cardio exercise does not have to do with running on the treadmill at the gym. Shah suggested that always take a little time to walk or run in the morning or late afternoon. In addition to walking, cycling and swimming can also be a good choice.
2. Resist the temptation
It never hurts to forget the diet during the holidays, but try to keep control of myself. Eat enough food in order to keep weight under control.
3. Reduce Alcohol
Although many products that claim alcohol contains no calories, but in fact alcohol contributed to raise the weight. To that end, replace alcohol with healthier drinks such as coconut water or mineral water.
4. Snacking Before Going to a Party
Before leaving for a party, eat a healthy snack so that the stomach does not feel so empty. In this way, you can reduce your consumption of fatty foods that are readily available at the party.
5. Choose low-calorie food
Generally the food available at the festival are high-calorie foods. For that, choose a calorie foods tend to be low so you do not feel guilty afterwards.
6. Chewing Slowly
Chewing food slowly can help the digestive system as well as weight control. The stomach needs about 20 minutes to feel full and gives the signal to the head. So, do not rush to consume a lot of food when not feeling full.7. Social Focus
Rather than focusing on good food available at the party, choose to focus on the conversation with fellow guests. According
to surgeon Dr Jayashree Todkar bariatik, choose vegetables and fruits
that contain lots of water and low-calorie snacks.
To achieve ideal weight, a lot of people who depend their life on a diet that manifold. But
recently, a study from the United States have identified another
potential of a special diet called the ketogenic diet as delay the aging
process.
The
team of researchers from the Gladstone Institute suggests that a diet
that emphasizes low-calorie diet and carbohydrates that can trigger the
production of a compound that plays an important role in delaying the
aging process.
If
the concentration is low, a compound called beta-hydroxybutyrate
(beta-OHB) or 'ketone body' can help protect body cells from oxidative
stress that contributes to the aging process.
Oxidative
stress occurs when the body's cells use oxygen to produce energy but
besides that this activity also resulted in the release of other toxic
molecules known as free radicals.
The
problem is when the age, the body's cells are no longer effective in
clearing these molecules free radicals causing cell damage, oxidative
stress and the effects of aging. But the researchers found that beta-OHB was really able to help delay the process.
It was found that beta-OHB, one of the body's main source of energy during exercise or fasting, can inhibit the formation of an enzyme that promotes the emergence of 'oxidative stress' and protects cells from aging.
These
findings obtained by the research team after passing a series of
experiments involving a number of participants were asked to chronic
calorie restriction diet. From
there it was seen that calorie restriction triggers the production of
beta-OHB that can inhibit the activity of a group of enzymes called
histone deacetylase, or HDAC.
Investigate a calibaration, apparently normal existence HDAC this 'work' deadly pair of genes called Foxo3a and MT2. But
with increased levels of beta-OHB, these compounds can inhibit HDAC
doing it or in other words a pair of genes had finally become active. Whereas once activated, they can start an activity to help the body's cells against oxidative stress siege.
When weight gain, most people confused to choose the diet that suits her body shape. In fact, a new study claims to reduce fat intake enough to lose weight without the need of a person's diet program first.
Reduce
consumption of butter, cheese, crackers, cookies and chips, and
switching to low-fat milk and yogurt can help a person lose weight by
1.5 pounds in just six months at least. Even the more fat intake is stopped, the more weight loss.
The new study in the UK, found that replacing fatty foods with low fat foods can lead to weight loss, but also produces a more slender waist, including a reduction in bad cholesterol levels.
This regime produces a consistent weight loss for at least seven years, in fact we've seen in almost all experiments. Those who reduce more fat, they are losing more weight.
According to experts, this way the effect was not dramatic like a diet. Because this study only looked at people who reduce their fat consumption alone but does not aim to lose weight so they still eat normal amounts of food.
The conclusion was obtained after researchers conducted 33 randomized clinical trials involving 73,589 people, both men, women and children with a variety of health conditions for six months to 8 years. Comparisons were made between participants who reduce their fat intake by participants who continue to consume fat as usual (ranging from a quarter to a half of daily calories).
Six months later visible weight loss as much as 1.6 pounds, a reduction in BMI and waist circumference by 0.5 cm in participants who reduce their fat intake.
We do not intend to look for the best fat to avoid saturated fats, even though we know that fat is said to be the worst effect on health. But reducing saturated fat intake lowers the risk of heart disease and stroke so we healthiest way to cut the fat intake is to reduce consumption of saturated fat. In other words, eating a low-fat milk, yogurt, butter and cheese as well as reducing meat.
