The body's need for water is very high. A series of functions of the body is highly dependent on fluid intake. One is the launch of the digestive system and metabolism.
With a smooth metabolism, weight loss became more stable. If you are currently on a diet, eating fruits rich in water so the thing to do. Not only to avoid dehydration but also makes the diet more effective. Put this in just four daily menu.
1. Tomatoes
Small, but the tomatoes are very rich in nutrients. This fruit has about 90 percent water content in it. The content of vitamin C, potassium and likopen also very high and can help you lose weight. Make it your fresh tomatoes as a snack between meals.
2. Carrots
Consumption of carrot juice every day, but do not be filtered. High fiber and filling, perfect for a diet. Water content is too high, it is very good for skin care and make you avoid dehydration.
3. Cucumber
For those of you who are having problems defecating, cucumbers answer. The fruit is rich in water can relieve colic and constipation problems. You can eat them straight or process them into ice.
4. Watermelon
Round red fleshy fruit is very rich in water and nutrients. Instead of drinking sodas, hot weather is better when you eat watermelon juice or process it. Fruits that contain vitamin A, B, potassium, magnesium and thiamin is mandatory in your diet.
To curb excessive appetite is very difficult for some people. And people who have a great desire to eat is a very torturous if you have to hold your appetite. But all that does not mean can not be done. there are plenty of healthy ways that can be done to restrain appetite. Not by taking pills, herbs or slimming, but there are some healthy ways that can be done. The following are 5 ways to keep your appetite naturally.
1. Eat More Fat
Not trans fats or saturated fats from fried foods, ice cream or cheesecake. But the healthy fats found in nuts, avocados, salmon and olive oil. Eating healthy fats is a weight-loss strategies that are effective, as long as it is consumed in sufficient quantities. Research
at UC Irvine found that oleic acid which is found in healthy fats help
push the small intestine to produce oleoylethanolamide. That kind of component that sends the signal 'stop eating' to the brain.
2. Eat in Small Pieces
Cut up food so the smaller size can make you satisfied and full faster than eating in big chunks at a time. In
a study conducted at Arizona State University, USA, students were given
one whole bagel eating more calories than participants with a bagel
that has been cut into four pieces.
3. Expand Physical Exercise
A
study in Brazil found that physical activity such as fitness and
exercise can increase the sensitivity of the nerves associated with
satiety. The more sensitive to satiety, then you will be more easily satisfied with the food consumed. Another study conducted in Unibersity of Exeter shows, 15-minute walk can cut cravings in the office by 50 percent.
4. "Play" the Sense of Smell
Food mixed with the scent of spices will help you eat less. In one study, subjects were able to resist the temptation to eat dessert after eating her food with a strong aroma. To control your appetite, you can add chopped fresh ginger, mint, cinnamon or basil leaves into the dish.
5. Eat Slowly
You can slow down eating by chewing food slowly so quickly feel full. Eat slowly, the mind away from the desire to consume food in large portions. In addition, you can better enjoy the food that enters the body. The
study of Univresity of Rhode Island found that people who eat slowly
consume four times less calories per minute and full faster.
Many options can be to lose weight, for example by changing your diet or increasing exercise intensity. Consumption of fish oil supplements are known to help you lose weight and increase exercise intensity.
Researchers
from the University of South Australia conducted a study involving 75
people with a diagnosis of overweight or obese and have heart disease
risk factors such as high blood pressure and high cholesterol levels. Researchers then divided the participants into two groups randomly.
The
first group was given the tuna fish oil containing omega-3 fatty acids,
while the second group was given sunflower oil with the same dose but
does not contain omega-3 fatty acids.
The groups were then subdivided, the other half do not do extra exercise each week. While the other half were asked to walk for 45 minutes every day. All participants involved in the study were asked not to change their diet pattern.
After
3 weeks of the study, three groups did not show much change, but the
group fed fish oil and exercise decreased the average weight of about
4.5 pounds and decrease overall body fat percentage.
Scientists
believe that omega-3 fatty acids in fish oil can increase blood flow to
muscles during exercise and help stimulate the enzyme compound that
plays a role in the transport of fat so that the fat can be used for
energy.
Omega-3
fatty acids are available in supplement form is popularly used as a
vitamin of growth and other benefits, such as increasing brain memory
function, eye health, as well as the ability to reduce the risk of
stroke and Alzheimer's disease.
Supplements of omega-3 fish oil can be an effective natural supplement to promote weight loss when combined with exercise. Previous
studies conducted in Japan and Norway, also found something similar
that omega-3 fatty acids can promote weight loss diet.
It has a slim and fit body is a dream of almost everyone. To achieve this, you need to adopt a healthy lifestyle and eating yogurt. The reason, the study proved that fermented dairy products helps you quickly trim.
In
this issue of the International Journal of Obesity , proved
that consumption of yogurt can turn on the body's fat-burning machine. In addition, add yogurt in our daily consumption can also accelerate weight loss and shrink the stomach.
Researchers compared the effects of adding yogurt in a low-calorie diet on weight loss. A total of 34 healthy adults who were obese were divided into two groups to undergo a 12-week trial.
The first group ate three servings of low-fat yogurt each measuring 170 grams. Yogurt gives about 1,100 mg of calcium per day. Meanwhile, the other group consumed a serving of dairy products containing 400-500 mg of calcium per day.
Second group ate a controlled diet to stimulate weight loss. Calories 500 kcal lower than normal. Hence, all participants weight down. However, it appears that the weight loss and fat more common in the group who ate yogurt.
If
the group who consumed dairy products reduced by an average of five kg
of weight, participants who ate yogurt decline reaching more than 6.3
kg. Body fat yogurt group also fell 61% more, while 81% reduced fat belly more.
Belly fat is the most dangerous type of fat. Excess fat in this area is associated with an increased risk of heart disease, diabetes, stroke, and some cancers.
In addition to losing weight and burning fat, yogurt is also twice as effective at maintaining lean muscle mass. It is important when dieting. We want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised when losing weight.
However, researchers have not identified the assessed scientific reason behind the fat-burning effect. For many people in the scientific community, it is hard to believe the efficacy of calcium and dairy protein without understanding the mechanisms that play a role in decreasing body fat.
To benefit optimally weight loss, choose low-fat yogurt. You can add low-calorie toppings such as fresh fruit pieces, nuts, or chocolate chips.
NPD Group's latest report says about 30 percent of the American public began to consider reducing the amount of gluten consumption. However, a gluten-free diet should be done carefully because it can affect not healthy.
Gluten is a protein that can be found in many grains such as wheat, rye, and barley. The content can be found in breads, cereals, pasta, and many other processed foods. Generally people who do gluten-free diet are those with celiac disease who are allergic to gluten intake and can lead to intestinal damage.
For people who do not suffer from celiac disease diet will not bring benefits. For people who do not need to avoid gluten, a diet is actually bring harm to their bodies.
This relates to the whole grains that contain gluten is a source of fiber, vitamins, and minerals. Gluten-free products are usually made from grain that has been processed and low in nutrients. Some studies show that people can live a gluten-free diet deficient in fiber, iron, folate, niacin, thiamine, calcium, vitamin B12, phosphorus and zinc.
With a gluten-free diet, dieters are automatically avoid eating dessert and junk food that leads to weight loss.
Nothing strange, gluten consumption reduction effect on weight loss. Anyone who avoid the consumption of biscuits and sweets and replace them with fruits will definitely feel better.
If you want to make a gluten-free diet, it is recommended to replace the grain of natural, healthy, and gluten-free such as quinoa or buckwheat. Besides diet should also be balanced with plenty of eating fruits and vegetables. Low-fat meat and low fat dairy products such as yogurt.
Most people avoid the consumption of fat, with a reason to keep the weight from becoming obese. In fact, healthy fats consumed appropriately can actually help you lose weight and reduce obesity. So it needs to be a concern and the knowledge to be able to choose the type of fats that are healthy for the body. This type of fat is good for the body is unsaturated fat. These include monounsaturated fatty acids and polyunsaturated fatty acids.
In some science books mentions healthy fat is fat when consumed will make a more healthy body and weight loss programs can be run perfectly. Here is the source of fat that makes you slim:
1. Olive oil
A
recent study published in the journal Obesity found that eating olive
oil regularly will increase adiponectin levels compared to
low-carbohydrate diets or high protein. Adiponectin, a hormone that served to break up fat in the body. The more numbers, body mass index will decrease. To get maximum benefits, olive oil should be treated as salad dressings, for sauteing or as additives sauce. Some people also eat whole wheat bread with olive oil and balsamic vinegar as a dipping.
2. Coconut
This
tropical fruit is actually high in saturated fat, but also rich in
lauric acid which is efficacious against bad bacteria and maintain the
stability of cholesterol. A
study published in the journal Lipids revealed that the consumption of
coconut oil can reduce visceral fat or abdominal obesity.In one study, some respondents were given two teaspoons of coconut oil every day. While the respondents were given soyabean oil. Two groups of participants lost weight, but only the group taking coconut oil waist shrink. Eat coconut oil in an amount not excessive. Use coconut oil for sauteing little.
3. Dark Chocolate
Chocolate types of dark chocolate can help flatten your stomach. But in order for maximum benefit, do not consume dark chocolate as a dessert. But as a snack in between meals is great. A
study found that people who ate 3.5 ounces of dark chocolate two hours
before meals, calorie intake is less than 17 percent who do not eat or
eat milk chocolate.The researchers conclude, it is because dark chocolate contains pure cocoa butter in which there is stearic acid. A substance that slows the digestive process so the body needs more energy and excess calories were wasted. Other than that because it takes longer to process, you can withstand hunger longer and help with weight loss.
4. Peanut Butter Almond
Although it has a relatively high fat content, but the fat contained in almonds can actually help lose weight. The
study conducted by the International Journal of Obesity and Related
Metabolic Disorders compare two types of diet for six months. One
group followed a diet low in fat and calories (only consume 18 percent
fat) diet and the other group with a number of more fat (39 percent
fat), which is partially derived from almonds.As a result, both groups successfully lost weight more than a low-fat diet group. In fact, both groups consumed the same amount of calories. In addition, the eating almonds also experienced a reduction in waist circumference width of up to 50 percent. As an explanation, almonds contain substances money limit the absorption of fat by the body. Fat that is not absorbed and then excreted through feces. From now on, eat peanut butter as a spread for toast almonds, apple and banana slices. Or sprinkle chopped almonds over oatmeal porridge.
5. Avocado
Avocado is a food rich in healthy fats that can assist in the reduction of fat in the body. The
fruit has a creamy taste with unsaturated fat that helps the body to
process the maximum burning excess fat, strengthening the structure of
the cell wall and increase the production of hormones that play a role
in fat burning.Although healthy, still limit their consumption because of the avocado is high in calories. Simply consume half of an avocado and eaten raw. Without a mixture of sugar, syrup, sweetened condensed milk or can be used as a mixed salad.
Age, weight and genetics are some of the factors that affect a person's metabolic rate. Not only that, high or low metabolism is also determined by how the day-to-day activities of your activities, especially in the morning.
Activities undertaken in the morning can have an impact on your activities to day. Therefore, take advantage of the best time in the morning if you want your metabolism running well and fast weight down. Can start by avoiding three errors morning routine.
1. Late Breakfast
Skipping breakfast or have breakfast before 10:00 am will cause your metabolism to slow down. As a result, your efforts to lose weight so in vain. When the body does not consume food after 'fasting' for eight hours at night, the brain will send commands to the rest of the body to conserve energy, give the signal to hold the fat deposits that should you wish to get rid of.
The best time for breakfast was an hour after waking up in the morning. It will increase the metabolic process called thermogenesis, changing the food you eat into energy. But remember, drink a cup of coffee is not appropriate for breakfast. Eat a high protein breakfast under 350 calories. Do not forget also complex carbohydrates and water.2. Not SportsMany people are reluctant to exercise in the morning on the grounds do not have time or lazy. And if you want to get up earlier and make time for physical activity, benefits would be enormous. Why?Sports in the morning burns more calories than the afternoon or evening. Research shows, the body continues to burn calories up to 24 hours after exercise if done when the sun had risen. Thus for maximum calorie burning, it is recommended that you get up early and exercise. Able to aerobics, jogging or cycling. In
addition to burning calories and fat, exercise in the morning also
makes the body more refreshed and fit to move in the afternoon until the
evening.3. Breakfast Food High SugarSugar raise blood sugar quickly, but soon also down. As a result, the body limp so fast and easy so hungry that desire to eat excessively when the lunch hour. Likewise
with simple carbohydrates such as white bread or coffèe, will raise
blood sugar quickly and give effect to serotonin (happy hormone) so that
the food cravings will continue to appear and reappear. At breakfast eat fibrous foods such as vegetables, fruit or oatmeal.
The body's need for water is very high. A series of functions of the body is highly dependent on fluid intake. One is the launch of the digestive system and metabolism.
