While
many people are trying hard to lose weight with a strict diet and
intense workout, others just want to fatten her for being too skinny. But just like any weight loss diet, is not all diet to boost your weight is healthy.
One healthy way to get a fuller body to consult with a nutritionist. These experts can help you gain weight with strategies that are safe, effective and long-lasting.
But if you want to start trying diet weight gain itself, there are some practical ways and certainly healthier.
If
you want to ride weight the healthy way, do not be caught by eating ice
cream, cheeseburgers and donuts.
Your body is like a machine that is always on, so it requires a constant energy intake. When missed meals or move all day without adequate nutrition, the body will take the fat and energy reserves in muscles. Finally, there was a decrease in muscle mass underweight.
Start by eating an extra 200 calories each day, from the 1800 figure amounted to need 2,000 calories. According to trainer Jen Cassetty, you do not need and add a large number of calories. It is to see the body's response to the addition of calories.
You to eat a snack in between meals. But remember, choose healthy snacks. Such as nuts, dried fruit, fresh fruit slices or avocado.
Calories can also be added by mouth. But that does not mean you have to drink sugar sweetened beverages. Because it can create other health problems such as high blood sugar, diabetes and heart disease. Drink something more healthy and rich in nutrients such as smoothie of almond and milk, berry juice, or a banana milkshake.
Adding extra calories is not enough to gain weight in a healthy manner. Do also exercises the power to shape muscle mass. Your body can form of half pound of muscle per week.
So if you eat extra calories with sufficient quantities, can body fat. I
recommend adding between 250 to 500 calories per day.
Essentially, anything you do to increase the weight, make sure that remains true and balanced nutrition. You certainly do not want the body actually becomes obese because calories are too excessive.
When people want to lose weight, then diet is a powerful option. This option is an option that is fairly tricky, because you are doing a diet program is certainly a lot of consequences that you have to obey, but they will be back on the intention. The intention is to be a very important thing, because with the strong intention, then the obstruction of any kind will be addressed.
A good diet and regular diet the key to a smooth success. However, the choice of the type of food is also not to be missed. Improper selection will only bring health problems.
During this time many people thought the same diet by cutting portion sizes. But this is a mistake that leads to health problems. Because, when dieting body needs nutrition and energy to move.
Here are four types of foods are consumed during the diet:
1.SeaweedNori is a type of seaweed that are often found. Typically, wrapped in nori used in sushi or miso soup mix. Behind taste delicious, rich nori benefits. Having a good iodine content makes nori potent in maintaining thyroid health. In addition, the answer to meet the iodine intake of sodium in preventing mumps.
2.Coleslaw
Coleslaw
or sauerkraut is very low in carbohydrates, high in fiber and contain
3-carbonil indole and d-glutarate to fight cancer. A compound that works to eliminate excess estrogen if you are, this is one of the foods rich in benefits.The fermentation process in making coleslaw makes this dish contains probiotic bacteria that keep the digestive system. This good bacteria serves to resolve inflammation, restore the digestive system and lose weight.
3.Asparagus
That said, taking aparagus will make a scented urine. However, behind it a long stemmed vegetables have vitamin K is essential for blood clotting. Meanwhile, vitamin B in it serves to metabolic health.
4.BitMajor vegetable bits now increasingly popular. A study explains, beet is a vegetable that can meningkatkatkan cardio performance. All people are aware of the health, consume in a variety of forms, ranging from juices, stir-fry, until still in a raw state.
There are many ways to get their ideal body weight. Starting from the diet, hard exercise, to liposuction surgery. Of the many ways, have you ever tried to rely on herbs to lose weight?Instead
of taking a diet pill or a series of products that exorbitant price for
a slim body, herbal ingredients is so the best option. Not only safer, but you can also easily get a cheaper price.
1. Black Pepper
Piperine contained in black pepper has been known for many years as a digestive remedy. Recent research shows that black pepper can also help burn fat and prevent fat formation.
Try to make a dish that many rely on black pepper as seasonings. As the stir fry meat or chicken breast. Alternatively, tuna steaks that are marinate with sauce and black pepper.
2. Ginger
In cold weather like this, could be used as a drink ginger body warmers, immune-boosting and weight loss. Ginger,
as reported by Health India, have properties that can increase body
temperature, speed up your metabolism, thus burning fat also becoming
effective.Research has also shown that consumption of ginger can be filling the stomach. Means you can eat less and helps control appetite. Add some ginger powder half a teaspoon into hot or cold beverages.If you want more flavor, can add one tablespoon of cinnamon to ginger cooked in water until boiling. Let stand until cold and ready to drink. You can also add ginger to foods such as vegetables and rice with grated manner.
3. Green tea
The content of antioxidants in green tea are believed to be very high to ward off cancer. Studies also prove that green tea speed up your metabolism and burn fat, so it can help you lose weight.Put the leaves in a cup of green tea. Heat the water until boiling, then pour in a cup containing the leaves. Let stand for two minutes, green tea is ready to be enjoyed.
Some people, the daily diet by reducing portions, refrain from favorite foods and exercising, just to make themselves very tormented and very severe in living. But along with the designers innovation diet to ease and relieve the burden for dieters, there arose a diet more enjoyable and comfortable. This method is by eating a diet drink.
This method is also called liquid diet. Why is a liquid diet? Due to consume liquid diet can help curb hunger and make full longer. So without realizing it, you will eat less food without feeling hungry throughout the day.
And here are 10 choices of drinks that can help you lose weight:
1. Skimmed milk
High levels of protein in skim milk can make the stomach feel full and you feel quite full. A
study published in the American Journal of Clinical Nutrition has shown
that people who consume an average of 12 ounces of skim milk a day can
lose weight more easily.
2. White Water
Drink two glasses of water before a meal can make you feel full faster and not eat excessive amounts. According
to a study conducted by Virginia Tech, this technique can reduce the
calories the foods you eat and you will lose more weight than those who
did not drink water before meals.
3. Green tea
Green
tea contains catechins, which is one type of antioxidant that has been
proven by numerous studies to speed up the metabolism, increase calorie
burning, and helps get rid of belly fat.
4. Banana smoothies with yogurt
Blend bananas with a cup of yogurt and a little water to make a glass of smoothies that can help you lose weight. Banana is one of the recommended diet to diet, because the content of potassium.According
to a study conducted at Harvard, in addition to pure yogurt banana
smoothies are proven to help you lose weight in a more delicious.
5. Coffee
Caffeine in coffee can suppress appetite and speed up metabolism. In addition, caffeine also can provide a boost of energy that makes you more active in activities throughout the day.Indirectly, the more active a person, the more calories are burned to produce energy. In addition, research has shown that people who drink coffee before exercising, will have more energy to burn fat.
6. Broth soups are hearty
Research
shows that drinking warm broth soup before a meal can help you limit
the desire to eat in large quantities and limit excessive calorie
intake. The
soup is usually made up of a composition of potatoes, cheese and minced
meat are fatty and high calorie, giving rise to a feeling of comfort
when you eat it.However, by drinking the broth from the soup, you can get the same cozy feeling but with the amount of calories and less fat.
7. Vegetable juice
Vegetable juice naturally contains high amounts of fiber which can fill your stomach. Besides vegetables also contain potassium, a key nutrient needed for healthy weight control.
8. Ginger
A study conducted at Columbia University found that ginger was able to control the appetite. Mix a quarter teaspoon of dried herb in a cup of hot water and add a bit of fuel that has been pounded ginger.
9. Almond milk
In
a study conducted by scientists at the University of Barcelona, the
people who ate one ounce of nuts per day can control hunger and lose weight more easily. Blend about 15 almonds and add a glass of milk with fat.
10. Peppermint tea
Research from Wheeling Jesuit University claims that the scent of peppermint can reduce appetite. In
addition the study from the University of Maryland Medical Center found
that peppermint efficacious aid digestion, so that food can pass
through the digestive system faster.
Diet is done correctly and consistently will deliver maximum results. There are many methods and tips to support a diet program. The following are some tips that you can do and try to support your diet program:
1. Make Diet For LifeTo be happy with a diet and diet goals can be achieved, should make it a lifestyle. Diet will not make people suffer, then it's good to eat foods diet obey the rules of origin diet.
2. Do not Eat Snacks Direct from Jar
You should not eat finger foods straight from the jar. Better you take a handful or putting food on a small plate. Thus you do not go crazy. Use also a small plate when eating to avoid taking excessive food.
3. Record what EatenYou'll want to take note of what you eat, then take a look at the records of these every week. From there you will know exactly what you are eating nutritious foods and foods consumed.
4. Bring Drink BottleBring a water bottle everywhere is a good habit. Thus you will be well hydrated. Bring supplies water in bottles also keep you carelessly buy drinks that make the body stretched.5. Brushing TeethIf the desire to snack appear, immediately brush your teeth. Because after brushing your teeth, not the food taste delicious as before. At night also diligent brushing teeth as a sign that the meal is over.
6. Bring Packed Lunch to the OfficeTo avoid overeating, you should bring their own lunches. In
addition to its portion adapted to dietary needs, school lunches will
not make you hungry eyes because you will be eating in the office and
not in the sale of meals. Especially if you eat a gang at the restaurant, there is a tendency to eat more.
7. Tried 2 Week Without SugarYou have a habit of adding sugar to tea or coffee do you drink? From now on try to seal the place of sugar. Try two weeks without sugar, and you will realize that your appetite will decrease.
8. Eat SlowlyBy eating slowly so the stomach will feel full faster. Thus appetite and eating will be reduced. To eat slowly and indirectly bribe much time, maybe you can use chopsticks. Another trick, put a spoon and fork when you chew food. Before swallowing food, be patient to add some chaw.
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
While
many people are trying hard to lose weight with a strict diet and
intense workout, others just want to fatten her for being too skinny. But just like any weight loss diet, is not all diet to boost your weight is healthy.
