In carrying a weight loss diet program, we are not only required to reduce the size of the meal and run sport. But there are several factors that help support the success of a diet program, and one of them is that you should start to notice that the frequency of diet-related work. Healthy activity done regularly and routinely can help you lose weight easily. Also equally important is the strong commitment of the self as one of the keys to the success of a diet program.
Associated with the activities of daily healthy, here is the frequency of the activity that you need to consider diet in order to program your diet to achieve weight loss success that you dream.
1. Weights 1 a day
Some studies suggest that daily weighing may be the key to weight loss efforts. The
reason is, the more often a person monitoring the results of her diet,
the sooner one realizes the behaviors or habits that make weight gain.Researchers
at the University of Minnesota to monitor the dietary habits of 1,800
adults and found that people who weigh diligently every day to lose
weight faster by an average of 6 kg for 2 years, while the bunch
weighing only lost 3 weekly frequencies kg for 2 years.
2. Limit TV watching to 2 hours a day
People who love to spend time in front of the TV, have less activity to burn calories. Too
long sitting in front of the TV while snacking will make fat accumulate
in the belly, so you need to limit TV time to 2 hours per day.Researchers
showed that adults who watch TV more than 2 hours per day can take 7
percent more calories and consume more sugary snacks than those who
watched TV less than an hour a day.
3. Contacting friends 3 times a week
Closest friends can provide support to you who are trying to lose weight. Friends who have successful weight loss can also inspire and share tips with your diet.
4. Eating foods that contain as much as 4 grams of fiber every meal
High-fiber diet can lower your caloric intake without making you feel hungry. In a study conducted at Tufts University, women who eat more fiber are less likely to take a high calorie diet and weight gain.Someone
also needs more time to chew fibrous foods, speed up the passage of
food through the digestive tract, and increase the hormones that affect
satiety.
5. Walking up to 5,000 more steps per day
One can walk about 5,000 steps per day when he came home and went to work, running errands, and doing chores. Besides
being able to maintain ideal weight remains, it is also useful to
protect a person from bad cholesterol, lower blood pressure, and glucose
control.According
to the report of a study at the University of Tennessee, those who
walked less than 5,000 steps per day, on average, heavier than people
who walk up to 9,000 steps per day.
6. Monitor diet and exercise 6 days a week
By
monitoring what foods you eat and exercise 6 times a week can reduce
500 calories daily and you will lose weight as much as a pound per week.
One study even showed that obese adults who recorded their food and exercise for 6 months, could lose more than 20 kg.
7. Sleep 7 hours a night
A
study conducted by scientists at the University of Chicago found that
people who sleep less have the appetite controlling hormone levels are
lower. This study suggests that short sleep duration may be a risk factor for obesity.Ideally, adults may take as much as 7 hours of sleep a night in order to control appetite and prevent weight gain.
8. Drink 8 glasses of water a day
Water not only can relieve thirst but can speed up metabolism. Researchers
in Germany found that drinking 2 cups of cold water can increase a
person's metabolic rate by 30 percent and the effect lasts for 90
minutes.A fast metabolism can process food calories faster anyway, so there is no buildup of calories that lead to weight gain.
9. Working 8 hours a day
A
study from the University of Helsinki involving 7000 adults found that
people who frequently work overtime more than 8 hours per day tend to be
overweight. The
reason may be due to lack of time to diet and exercise, in addition to
job stress has a direct effect on weight gain through changes in
hormones like cortisol.
10. Trimming 10 points of the glycemic index
Foods with high glycemic levels, including sugar and refined carbohydrates can cause blood sugar spikes. The body stores excess sugar as fat and cause the insulin to work harder to get rid of blood sugar.As a result a person feel hungry faster and can disrupt the cycle of unhealthy eating. Research shows that lowering the glycemic index by 10 points to lose weight up to 5 kg, so you need to eat less sugary foods.
Berries red and blue-black holds great benefits. Recent studies say the consumption of blueberries and strawberries 3 times a day can reduce the risk of heart attack in women.
The findings, published in the journal American Heart Association suggests regular consumption of fruit and vegetable compounds in red and blue positive. Proven to reduce the risk of heart disease by 32% in young women and middle-aged women (40-60 years).
The results of this study concluded from the research of University of East Anglia with the Harvard School of Public Health. In this study analyzed the findings of studies involving more than 90,000 nurses in the United States.
Periodically, over 18 years the sisters have reported details about the diet and lifestyle to the research team. At the same time, the researchers also oversee the health of the sisters to see what kind of disease is growing.
Although this is not the right way to detect how certain foods can affect health, but it is important to identify relationships. It is said that when linked to the consumption of fat, fiber, drug use, sport, it will be found a strong relationship to the reduction of heart disease risk.
It said this benefit comes from anthocyannis content that gives color to blue and red cherry, strawberry, and blueberry. When you regularly consume these fruits provide many benefits, such as anti-inflammatory effects, and helps the arteries more elastic and flexible so that blood flow
Dietary experts recommend that people often do not eat or snack while watching TV or while doing certain activities, because it tends to lead people to eat larger portions when distracted. is there a safe way to deal with this, but for those of you who are weight loss program is not it should pay attention to this. one way to overcome the tendency to eat larger portions of food is taking a small
This conclusion was obtained after the researchers asked 53 healthy people aged 18-35 years to sip the soup while watching an animated movie. The next day, the size divided into two; small (5 grams or 0.2 ounces) or large (15 grams or 0.5 ounces).
On the third day, participants were allowed to sip the soup as much as they want (also called tart free). However, on each trial participants are allowed to stop whenever they feel full.
From there it is known that people tend to eat more soup when they are distracted by the film than when they were asked to focus on the taste of the soup.
More importantly, the soup consumption accounting for 30 percent lower when compared to participants taking small sips when they take a sip by sip size or charge, regardless they are distracted or not.
Interestingly, participants who took sips size or too dismissive of free serving of soup they eat. Instead participants were taking small sips tend to over-exaggeration soup servings they consumed.
"So designing foods that have a small size that will prevent excessive consumption and reduce the prevalence of obesity," the researchers said.
Even the number of bites and how many times a person swallows food also plays an important role in determining a person's level of satiety. "Small bites actually increase the number of bites and the number of times the process of swallowing a person needs to spend some food," added the researchers
Excessive desire to eat is often caused by uncontrolled emotions so emotionally unstable. Therefore you should not let your feelings affect your brain and body to consume a lot of unhealthy foods that cause obesity.
The following are a few ways you can do to prevent emotional overeating:
1. Do not 'Engage' Emotions While Eating
Many have suggested eating chocolate, ice cream or warm milk to make a negative mood so positive. But food is not the solution to overcome boredom, resentment, hate, stress or anger. Calm yourself down before you go crazy scoop food. There are many ways to reduce stress. Perform relaxation to pull in a deep breath, remove it slowly, repeat for five minutes. Or it could also aromatherapy.
2. Avoid Eating Together Friends who Voracious
Consciously or not, your diet can affect us. For example, if someone has a habit of enjoying dessert after the main meal, the other will automatically follow. Occasional meal with friends who are fond of eating is not a problem. But do not become a habit because it can ruin your diet program.
3. Manipulation of Desire Eating Sweet
There are other ways to transfer your wishes against each sweet and creamy. The trick: make your own dessert. By doing so, so you know how much sugar and fat content into the body. Replace cake, chocolate or milk shake with a healthy sweet foods such as fresh fruit or dried fruit pieces.
4. Use device Eat Small Sized
The bigger the size of plates, bowls, cups and spoons, will the more food you eat. When eating, choose tableware with moderate-to-small size.For example, use medium or plates to eat rice and side dishes. That way, the desire to eat a lot so much reduced.
5. Turn off the TV when Eating
When watching a movie, it's fun when accompanied by your favorite snacks. But without realizing it, you will continue to chew and hard to stop eating. If your stomach feels hungry while watching, grab a snack or eat a fiber-rich fresh fruits.
6. Do Shopping with Empty Stomach
When hungry while on the move, you tend to eat a lot at fast food restaurants. Food sold on the street most contain salt, sugar and fat that could make excess weight. Therefore, the contents of your stomach with food first before going shopping. The body does not limp when walking around the shopping center famine, saving more money and diet under control.
In addition to exercise and healthy eating someone doing a weight loss program in order to get maximum results, the important factor is controlling your appetite. many alternative foods that can be consumed to suppress excessive appetite.
Some foods that are rich in fiber, protein and fat is considered capable of causing effects full longer, because it takes longer to pass through the digestive system.
And some of the following foods are foods that can help suppress your appetite for the program are weight loss:
1. Almonds
Almonds
are the largest source of healthy fats is best used as a snack between
meals is great, as long as the amount is not excessive. Snacking on almonds about half an hour before meals can reduce the effects of hunger and curb excessive appetite.If you reach the point of being very hungry, you'll be tempted to eat more than the body needs and this can promote weight gain.
2. Meat
Meat contains protein and high fat content, so it is more slowly digested than most other foods. Someone also takes longer to chew the meat, it can contribute to the brain to feel full.Numerous
studies have shown that there is no difference between beef, chicken
and fish in full, but the fish and skinless chicken meat is more
nutritious and better for overall health.
3. Oatmeal
Oatmeal has a dense structure and texture of the food is solid, it can give full effect in the stomach. Breakfast with oatmeal will make you feel full until lunch time and were able to curb excessive appetite.In
addition, the specific content of oatmeal can help lower cholesterol by
increasing bile production to combat bad cholesterol and remove it from
the body.
4. Cottage cheese
During this cottage cheese has become a healthy snack choice for bodybuilders, because of the lower fat than other cheeses. Additionally, cottage cheese is also a good source of protein, especially casein, which can suppress appetite.
5. Soup
Soup as an appetizer or snack to help control the size of your portions. A
study from Pennsylvania State University found that when people eat a
bowl of chicken soup before eating rice at lunch, meals can reduce
calories by about 100 calories.If you are trying to lose weight, choose soups that contain more vegetables and meat. Act of chewing the contents of the soup can help trick the body to feel full longer.
6. Nuts
Nuts that includes peas or lentils are an excellent source of vegetable to control appetite. Wore a high content of fiber and complex carbohydrates take longer to digest.
7. Water
Although the water fairly quickly through the digestive system, but it can help reduce appetite. Often a person misrepresents himself dehydration with hunger and make it take the food back.By
keeping the body hydrated throughout the day can help you stay alert,
so as to prevent you from grabbing unhealthy food to the stomach. Drink a glass of water before a meal can help fill the stomach while, making it easier to control your portions.
8. Pure Yogurt
Pure yogurt that contains no added flavorings, contain more protein and other nutrients that can suppress appetite. The texture of the thick yogurt cream also helps trick the brain into feeling fuller.
9. Avocado
Avocado has a thick creamy texture and contains monounsaturated fat sound, so the body takes longer to digest. It can help suppress appetite. Avocados
are also a good source of soluble fiber because it can form a thick gel
during its passage through the colon and slows digestion.
Slimming body is not as easy as turning the palm of the hand. It took a complicated calculation if want any measurable progress or advancement. Some may count themselves, some can only be counted by professionals.These calculations generally require formulas that everyone can use it too. Not a problem because sometimes just need the numbers, as a guide to make the target weight loss. The rest, let the online calculator that works or entrust it to the doctor.Some of the calculations required in the diet and exercise are as follows:
1. Daily calorie needs
The math is very simple, just subtract 500 calories from the daily caloric needs in a few weeks then the weight will drop. Daily caloric needs or the Daily Caloric Requirement (DCR) vary for each person, depending on age, gender and activity level.Unfortunately,
in practice it is sometimes not easy, because, according to the
American Dietetic Association (ADA) 82 percent of online calculators on
the internet is inaccurate. No problem, just for the estimate, daily caloric needs can also be calculated by clicking this calculator.
2. Basal metabolic rate
Basic metabolic rate is a calculation to measure how much combustion that occurs when not on the move. The bigger the number, the easier it is to slim despite eating a lot and rarely exercise.Just
like DCR, basal metabolic rate or Basal Metabolic Rate (BMR) is also
difficult to quantify accurately with a calculator online. Still according to the ADA, an online calculator accuracy in predicting BMR values only ranged from 45-80 per cent.The solution is, forget the formulas and online calculators and rely on doctors or sports experts to measure it. Stay seated, and then sort of diving or diving equipment will be paired to measure oxygen and carbon dioxide smoked issued. Use the measurement results as a benchmark in diet and exercise.
3. VO2max
Lung vital capacity or otherwise in VO2max is the maximum volume of air that can be accommodated in the lungs. This
calculation is required not only by professional athletes, but also
ordinary people who want to slim for determining the target heart rate.No need to calculate your own because it is not easy, trust only the doctor or sports experts. Usually the measurement is done using air reservoir mask, as he was told to run or ride a stationary bike with a maximum speed. This test usually takes 12-14 minutes.
Diets
are manifold, such as vegetarianism or the Mediterranean diet which
effectiveness has been scientifically proven and the vegan diet
completely avoid animal products such as eggs and milk. Then there is another one that is considered a raw vegan diet of processed foods unnatural and unhealthy. But is it really healthy?
This raw vegan diet recommends that food is not heated above a temperature of 40 degrees Celsius. Food should only be eaten in a fresh condition, dehydrated at low heat, fermented, blended and made into a 'green smoothies'.
According
to this diet foods are heated above 40 degrees Celsius will not only
eliminate the nutrients in it but also make food toxic and difficult to
digest. Though not necessarily a correct diet is emphasized. For
more details, the following 2 things that was misunderstood by the
perpetrators of the raw vegan diet .
Misconception # 1: Cooking damaging nutrients
It is true that raw foods are highly nutritious but that does not mean if cooked and nutrients are lost. Instead
the cooking process can break the cell walls and fiber from foods in
order to release nutrients similar to those obtained from raw foods.
For
example, cooking tomatoes can increase bioavaibilitas of the
antioxidant lycopene contained in tomatoes is up to five times. Likewise
with the cooked carrots because it makes the process of beta-carotene
it contains so much more easily absorbed by the body or soup.Cooking
can also reduce levels of certain chemical compounds that inhibit the
absorption of minerals, including essential minerals such as iron, zinc,
calcium and magnesium. As well as cooking the spinach will release more iron and calcium than the leaves.
"There
are some nutrients that are lost when cooked such as vitamin C and
certain B vitamins. But the plant contains so many nutrients that the
cook was not able to remove all the nutrients that exist," said John
McDougall, the founder of one of a kind vegan friendly diet and starch, McDougall Program."Besides
eating raw or processed foods will provide the best benefits of both,"
said Jennifer Nelson of the Mayo Clinic and a professor of nutrition at
Mayo Medical School in Rochester, Minn..As
with the cooking too long (overcooking) and charring because both can
remove nutrients while creating cancer-causing chemicals. Yet the solution is not to stop cooking at all, but rather turn to the steaming, sautéing or making a lot of soup.
While
making fermentation or juice from raw food can lead to a growing number
of nutrients that number but it did not appear to shift the fact that
cooking makes food more digestible and nutritious.
Misconception # 2: Cooking destructive enzymes
Heat can indeed destroy the enzymes present in food but this does not matter. Moreover,
humans have its own digestive enzymes that break down large food
molecules into smaller form, any form of processed food. Amazingly,
people can continue to create new enzymes for the rest of his life so
it would not be disturbed under any circumstances.
In
fact if the food is consumed in a raw state, most enzymes in plants
will be destroyed instantly result of stomach acids humans. Only a few make it to the small intestine. However, this contribution is not so great. "All I know it's no use plant enzymes in the human digestive tract," says McDougall.
