Has the ideal body so the dream of most women. By slimming taken many ways. But unfortunately some mistakes often made during the process of weight loss.
You often make some mistakes. When running the process, the weight is not reduced, it increases body weight. These errors are often done when dieting.
1. Not reduce food portions
When dieting, you are going to eat healthy foods. But unfortunately, you forget that healthy food can also increase the weight.
When breakfast for example. You eat whole wheat bread with peanut butter and bananas. As a result the number of calories in the body the same. Although the intake of calories each person is different, but the average man calories needed is 2,000 kilo calories per day.
2. Focus on calorie
When you lose weight, you focus on quantity (calories) rather than quality (nutrients) of food. Most of those who are undergoing a diet program, every day focused on the number of calories in each food item. It is indeed good. But on the other hand you do not get the proper intake.
During the afternoon, for example, you eat more snacks such as biscuits rather than healthy fruits. No wonder, if at the end food is not filling in a long time and it makes you want to eat continuously.
3. Not enough to eat every day
When the weight has been reduced, you start to think will continue the diet correctly. It starts with getting up early, exercise for heart health, and eating lots of healthy foods. Glance there's nothing wrong.
However, at this stage, not a few who accidentally eat in the morning and do not eat during the day. As a result when a tired day of work, you are faced with excessive hunger and start eating lots of snacks. At the end of your weight is not reduced, it may even increase.
Binge eating (overeating) usually occurs in people whose diets irregular or infrequent large meals. It's just that for some reason, these people suddenly want to eat more or be able to spend a lot of food at one time.
What is clear, overeating will only have a negative impact on health. To that end, identify triggers overeating can be a significant step to address the condition.
Here are 6 reasons that drive a person to eat to excess.
1. Environment friendship
Almost
everyone has experienced periods where when on a diet but ultimately
encouraged by his friends to eat out or buy unhealthy snacks such as
fried foods.For
that, remind yourself that you are a healthy diet because they want to
lose weight and stay fit because it's for your own sake, not for your
friends.Strengthen the faith and be Solidify your decision. Eventually your friends will receive your choice and do not 'force' you to follow their will. Even so they will follow the changes in your lifestyle.
2. Size Cutlery
Size cutlery used in restaurants or places to eat can be a major contributor to the occurrence of overeating. Many
eating places tend to wear big and fancy dishes for presentation but it
does not necessarily fit with the portions, but for food that is
consumed daily plates used ideally sized or small.Make changes from there and look at the effect on your food intake.
3. Fatigue
Many people misinterpret the symptoms of fatigue from lack of sleep and hunger. For that, make sure you get enough hours of sleep every night is between 6-8 hours.Also, note certain hours where you feel the most tired. Once
you manage to find a pattern, you will easily fight fatigue, and you're
more likely to choose to consume healthy snacks instead of junk food.
4. Eating too fast
Are you able to spend your food in less than 10 minutes? If you can do it in less than 20 minutes, you could be at risk of overeating. Therefore, eat slowly and chew your food properly so that you feel full faster.
5. Bored
When attacked by boredom, people usually 'vent' themselves by watching television and eat some junk food. Even at work, of course there are times when a worker feels unhappy and bored and choose to snack to relieve boredom.The
experts also make sure there are millions of people overeat simply
because they feel bored or not interested in doing something. If it happens, you have to be smart to identify the root of the problem. If not, continue to keep busy yourself not to overeat.
6. Dehydration
If you do not have an adequate fluid intake, you will tend to overeat. For that, make sure you drink plenty of water throughout the day. If you're new, start with the habit of drinking a glass of water before eating, after waking up and before going to bed.
Almost all women always feel guilty each enjoy a great meal. Especially if these foods are foods that contain high fat and sugar. Various formulas to shrink fat were neatly arranged. Ranging from going to the gym, no carbo, and vegetable detox. When diet, vegetables are considered as hostile because of low-fat foods.
Vegetables have low calories, rich in vitamins, minerals and nutrients such as fruits. They can extend the release of carbohydrates into the bloodstream, thereby stabilizing blood sugar and appetite. Another benefit is an antioxidant that is perfect. Green vegetables protect you from diseases such as heart disease, diabetes and even cancer though.
So, if you want to stay healthy in the diet, then do not miss the vegetables below.
1.Kale
Kale leaves in trust as an addition to zinc, calcium, folate and vitamins A, C and K. Green leafy vegetables can improve health, retina, lower blood pressure and reduce the damage to the body caused by free radicals. Other properties as a cleaner digestive tract, which is a source of fiber. You can add vegetables to soups, pasta and salads.
2.Spinach
Spinach is rich in vitamins A, K and C that make these vegetables in the category of super foods. Consumption
of spinach properly, either consumed ripe because it contains a lot of
green leaves and release calcium oxalate diet. Spinach soup being cold when his favorite.
3.Broccoli
Broccoli can be your best friend for your heart. Contains 25 calories per portion, broccoli is rich in vitamin C and a source of vitamin A, potassium and folate. Vegetables are efficacious in reducing cholesterol and become a source of fiber.
4.Asparagus
Asparagus able to protect against some cancers such as bone, breast, colon and lung. Vegetables are a source of glutathione, helping to break down carcinogens and other harmful compounds such as free radicals. Its also can help you lose weight and maintain efficient digestion.
One way to lose weight is to reduce appetite. How diverse, ranging from sports, the consumption of pills and medicines given to the unique way like an ice bath. But until now no one can prove the effectiveness of these ways, there are even a number of ways that it gives negative impact on the body.
But you do not have to worry about, consider how to reduce exposure to eight appetite or delay the return of hunger, but it will not burden your body
1. Eat more fat
It might seem contradictory but in fact eat more fat weight loss strategy is smart, as long as you eat is fat 'good'. According
to a team of researchers from UC Irvine found that fatty acids oleik or
'good' can help trigger the small intestine to produce
oleoylethanolamide, a compound in charge of sending nerve signals to the
brain to reduce hunger.A good source of amino oleik include nuts, avocados and extra virgin olive oil (olive oil of the highest quality). Moreover, fat also can delay the emptying of the stomach so as to keep you fuller longer.
2. Cut food in the form of small
A
group of researchers from Arizona State University found that cutting
food into small shapes will encourage greater satiety than eating foods
with a large piece despite the same amount of calories.The
conclusion was obtained after a number of participants who were given
whole bagel bagel actually starting to consume more and put more
calories from these foods than participants who were treated following
the bagel the same but cut into four pieces. It could also eat food that has been presented in small forms such as strawberries, grapes, popcorn, nuts and seeds.
3. Sport
In
a study from Brazil, researchers found that in addition to burning
calories and increase metabolism, exercise can restore the sensitivity
of nerve cells that play a role in showing the natural satiety limiting
food consumption. Needless sports heroics from the walk is enough.
4. Choosing foods with a prominent aroma
The food is flavorful stand can encourage people to consume foods to eat smaller portions. This
was proven when the number of participants in the study were given the
freedom to choose the dessert portion, from which proved almost all
participants chose foods with strong scents 5-10 percent less than other
participants.
5. Relying on memory
The
team of researchers from the University of Birmingham suggests that how
people remember the lunch menu today will affect portions of snacks
containing sugar or salt in the same day. The
proof, participants were asked to recall what he ate lunch tend to eat
less snacks that are presented to them in an infinite number.
6. Routine breakfast
Evidently
people who like to skip breakfast eat 40 percent more candy, soda
consume 55 percent but 45 percent fewer vegetables and fruit
malnutrition by 30 percent. Not only that, people who do not have breakfast before the move also reported 4.5 times more likely to be overweight.
7. Eating slowly
If you are in a hurry or are accustomed to eating on the go, get used to to chew your food slowly. According
to a study published in the Journal of Clinical Endocrinology &
Metabolism, eating too fast will reduce the release of hormones that
promote a feeling of fullness that can trigger overeating without
consideration.Another
study conducted by the University of Rhode Island also supports this
with evidence that people who eat slowly with the number of calories
consumed four times less , including the feeling of fullness
with higher levels though food portions consumed less.The
trick, every insert one bite or one tablespoon in your mouth, take a
deep breath and stop eating when you feel full, though it may not clean
your plate.
8. Dim the lights and put a slow song
Dim the lights and put on a slow song as a dinner companion is not only used to create a romantic atmosphere alone. According to a study conducted at Cornell University, this atmosphere also help control portions.Because
with such an atmosphere, partisipn better able to enjoy the food but
consume 18 percent less than if the atmosphere is not eating like that. Remarkably, in this way a person can lose weight as much as 4.5 to 9 pounds in a year.
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.
1. Not reduce food portions
