Many mistakes made by dieters while running a weight loss program. Thus resulting in less than the maximum results in dieting. There are a few mistakes such as reducing meals, avoiding carbohydrates and not note the type of food. And that error would trigger a failed diet programs.
In fact, the diet should also pay attention to a few things to get maximum results. And prune when dieting mistakes that diet to be successful.
Here are four things that need to be done when dieting for maximum results.
1. Do not skip meals
Skipping meals will not help you lose weight. It is precisely the weight can be increased. Make sure to eat five small meals a day, including main meals and healthy snacks. This method effectively maintain your metabolism and helps burn more calories.
2. Record the amount of food intake
The amount of food consumed in a day should also be noted. Ranging from the number of servings, the following foodstuffs and drink sauce. It aims to control the amount of intake in a day.
3. Prevent dehydration
Keeping the body hydrated is important when dieting. Because water is consumed can prevent hunger. If the body is dehydrated, not thirst instead of hunger appears to be perceived.
4. Do not ignore carbohydrates
Food sources of carbohydrates are not fattening, it will help you lose weight. Carbohydrates will keep the digestive system to function properly, and make you feel full longer.
Distended stomach is annoying for some people. Because in addition to the appearance of the less attractive, according to health is also not good because the fat deposits that accumulate in the abdomen.
Many ways to reduce belly fat like exercise and eating less. But sometimes for some people these methods are not optimal in reducing belly fat.
With age, the potbelly is plural experienced by many people, especially men. A balanced diet is done together with exercise can help reduce belly fat, if done consistently.
Here are 5 simple ways to get a flat stomach and sexy
1. Perform Cardio Exercise
Cardio exercise is considered as the best way to burn fat in the abdomen. Duke University study confirms that aerobic exercise is the most effective way to burn fat in the abdomen in depth.According
to the study, aerobic exercise can burn more than 67 percent of
calories than weight training or a combination of both.
2. Cleaning House
Believe it or not, just by cleaning the house, you can reduce belly fat blob. Diligent cleaning the house, for example by cleaning the dust. Perform range of motion when cleaning the dust on the floor or anywhere else, so the abdominal muscles will be trained. Not surprisingly, not if only to clean the dust will be more toned abdominal muscles so distended going away from your belly.
3. Replace soda with water
If you are a fan of soda or other carbonated beverages, try starting now replace it with plain water. The common cause soda contains no beneficial nutrients and contain a lot of sugar.Drink at least 8 glasses of plain water a day to get a great healthy benefits for the body. Not easy is it necessarily replace soda with water, do so gradually.
4. Night sleep at least 7 hours
If you want to reduce belly fat quickly, one way to do this is to get more sleep. Research shows people who slept 7 hours or more potentially reduce fat up to 2 times. It also can reduce hunger than those who sleep less than 7 hours.
5. Eating Healthy Food
You are what you eat. The food you eat can play a important role in the body, particularly when you are dieting. For that try to reduce the amount of calories from sugar and fat. Better to choose wheat, skim milk, fruits and vegetables to include in your healthy diet.
When you do weight-loss diet, a lot of restrictions to consume much less fatty foods or foods high in calories. But it does not mean you are banned snacking. Even the snacks it is important to maintain a healthy weight and prevent you from overeating. You need to know is what type of healthy snack to be consumed and the success of your weight loss diet.
1. Better Body MetabolismAccording
to some studies, like the phone charging, three meals a day plus two or
three snacks in between meals will keep your metabolism running more
efficiently. Good metabolism will maintain ideal weight remains even help lower it if the excess.
Snacking
helps your body burn slightly more calories. Metabolism like as a fire in the belly that you turn it on every
morning. Eat a little food, will serve as a 'petrol' that makes the fire burning larger (to burn fat and calories). But snacking needs is different for each person.
2. Helping Eating a Little While Jam Main EatingYou
better eat two snacks in between two o'clock and seven nights, rather
than hunger until dinner. Because if you wait until the night you could
potentially eat more calories than necessary because of hunger.The experts also suggested diet to eat a snack that is not more than 100-200 calorie content. Be sure to eat a filling snack that contains protein, carbohydrates, less fat and protein. Not junk food, as they were generally high in calories but poor nutrition. Eg
tuna sandwich with stuffing and vegetables, yogurt and fresh fruit,
apple smeared with peanut butter, toasted nuts or dried fruit.
3. Getting Nutrition SupplementHealthy
snacking can be a way to meet the nutritional needs such as vitamins and minerals every day, which is not obtained from the main meal.Consume nutrient-rich snack. For example, low-fat yogurt or almonds are rich in protein, fiber and calcium. While snacking on an apple antioxidant could meet adequacy per day.
People do not taste good to be obese or overweight. In addition to lure people to make fun, it can also be troublesome condition yourself. Uncomfortable sitting in a chair, the way has been struggling for a while, not even confident to wear clothes favored.
Not to mention overweight or obese can lead to various health complications such as diabetes and heart disease. This condition makes a person finally decides to go on a diet or reduce body weight.
The key to losing weight is to set a diet that is balanced low-calorie diet. But remember, keep eating three times a day. It also takes a healthy lifestyle by exercising regularly.
The toughest part of a diet to lose weight is to resist the temptation to eat. Hunger that appears at times it was hard not expected to be avoided. But the intention and motivation is very important.
If you want to trim, actually can be done by yourself. Intention must be built, must have motivation, to cause it must be a life goal or purpose in life, because if you already have life goals do not need help from others.
Keep thinking positively and not easily discouraged so that weight loss can be managed well and maintained in the long term.
Based on a survey of the American National Health Institute, 91 percent of dieters fail to lose weight permanently. Largely because too obsessed with dieting. Feeling guilty because diets never work, that lead to lazy to maintain a healthy diet.
In fact, lose excess weight can be done without having a strict diet. You can still eat your favorite foods, anytime you want and do not need to limit food portions. The trick to slimming method of therapy through hypnosis.
This mind programming includes five rules called the inventor of the method hypnoslim as 'Five Magic Rules'. What are the rules that must be observed that the method is effective slimming without dieting and permanently successful?
1. Eat When Hungry
Understand the signal from your body and eat only when hungry stomach. Do not be put off. Because delay will only make you eat more food than eating it should. Identify where physically hungry and where hunger is just to satisfy your emotions.
2. The food you eat Most Wanted
What is the most food you want when hungry? Try to fulfill them. According
to the July, when desire has been fulfilled certain foods, insatiable
desire to eat more and you will not be tempted to chew other foods. For example, when you are in the mood to eat pizza. Just order pizza that you want and ignore the other. Once the orders come in, you are only going to focus on the food.
3. In Conscious Eating
Commonly referred to as mindful eating. That is, you focus on the food on the plate. Savour the food, chew slowly and feel every texture in the mouth. Meat, vegetables, fish, chicken, all have a taste and texture that is unique and different. With a focus on food, by itself control the food you get better and feel full more quickly.
4. Stop Eating Before Satiety
The most appropriate time to stop eating when your stomach is almost reached the point of satiety. The term is neutral, so the stomach does not hunger nor satiety.. By stopping eating before actually full, the stomach will feel more comfortable. Meanwhile, when you've stopped eating after fullness, you will feel full and stomach feel full causing discomfort.
5. Increase Body Activity
Activity
of the body does not always have to be done in a gym or fitness club
with treadmills, dumbbell or other heavy equipment. But by increasing the number of footsteps. Step by mindfulnes, which involves physical and mind fully when walking.How to move with mindfulness? When stepping, notice every breath and sigh. Swing arm, leg movements, contraction of the muscles of the thigh, waist, tummy. Not
on a car that was speeding near you, handsome man passing in front of
the eyes or the stores that sell the latest collections of apparel.Focus the mind on running when doing both biological effect.
Because of the demands to maintain her weight, most women would be very careful in choosing the food is 'good' and 'bad' for him. But on the other hand, the women are very good at rationalizing what foods go into their stomachs. Though this condition can lead to overeating aka eating excessive portions, poor food choices to weight gain.
There are 6 reasons commonly used by dieters, especially women to justify themselves in order to eat the portion of excess and ignoring their diet program.
1. "A lot of eating 'healthy fat' is not a problem"
Monounsaturated fats
(monounsaturated) and polyunsaturated fat can actually help reduce
cholesterol and the risk of heart disease and stroke.But warned if they are still fatten as well as 'bad fats' that exist in cheese and red meat. Moreover
a nutrition expert from San Francisco, Caroline Kaufman, RDN revealed
that in each gram of fat contains 9 calories, or two times more dense
than that contained protein and carbohydrates.The
thing to remember is 30 percent calories from fat a person's body, even
though the saturated fat content of less than 10 percent. In
other words, it does not matter if you love healthy fat foods such as
nuts, avocado or olive oil, but if you think it's all just as healthy
fat wrong.
2. "Every now and then eat the excess portion of the weekend was fine"
Enjoy
your favorite foods at certain times may not be a problem, but if you
spend all weekend snacking entirely to the advancement of diet program
you earn a week later will be in vain.
The people like to eat a large portion on Friday. It means they are doing it for 156 days a year. Though
overeating makes you increasingly lose the connection with your body.
For that you have to focus on hunger, satiety and satisfaction every
time you eat.
3. "Sport in the gym will Overcoming Overeating Adverse Effect"
Exercise
is important for weight loss but unfortunately calories burned while
exercising in the gym was not as consumed.So
for example, a woman weighing 59 kilograms spent two pizza slice that
contains an average of 800 calories and exercising at the gym, then it
can only burn half the amount of calories even though he had been doing
high intensity aerobics for an hour.
4. "The Women Can Eat Everything At PMS"
There
are scientific reasons why your body is so wanting snacks like potato
chips and cookies while PMS is a moment for the sake of happiness. Because
some studies have shown that the production of serotonin, the hormone
that regulates mood and weight seem to slow down during the PMS.While
starchy foods (or starchy food) tend to be able to overcome it and
improve one's mood, but of course not with waist circumference who eat
it. A study from MIT shows that even during the menstrual period, almost every woman can consume about 1,100 calories more per day.
5. "Popcorn is a non-fat foods"
This is a wrong understanding. Low-fat
food was very deceptive. Believers if it's low-fat diet containing 44
percent fewer calories than it really is, but when manufacturers
eliminate fat, they actually add sugar to it, so this kind of food
usually contains only 10 percent of calories less.Popcorn
may taste bland like air, but the amount of calories of the three bags
of popcorn (without any toppings) is equivalent to a slice of bread.
6. "A drink of water, adverse effects of overeating will be lost"
Although
drinking several glasses of water will help flush the toxins in the
body, it will not give any effect to the effects of a given high-calorie
food with huge portions that you just feed on your body.When
you eat, your body will break down food and transport nutrients from
the food and fuel make it or store it in the cells. Additionally,
drinking a gallon of water will not eliminate the negative effects of
eating excessive portions.
A diet program teaches you to be more disciplined and adjust your diet appropriately so that your calorie intake is the same as that required by your body. That way, the weight gain will be balanced. But all that does not mean you curb to enjoy your favorite foods or bad foods. You can still enjoy all the good food, especially good food that is healthy right way. There are several menu of delicious foods that can be your recommendations to be able to enjoy without disturbing your diet program.
Here is the 5 menu of delicious food:
1. Fruit Smoothies
If processed properly, fruit smoothies can be a healthy tasty drink. How healthy smoothies? Consisting of fresh fruits without added sugar overload. Combine fruits such as kiwi, strawberries, oranges, bananas, and whatever you like with low-fat milk or yogurt. Not only satisfy your craving of sugary foods, but also makes the stomach feel full.
2. Salad
Salad can also be a tasty but healthy alternative foods and low in calories. But avoid dressing fat and calories are not important such as mayonnaise or thousand islands. You can combine olive oil with pepper or balsamic vinegar, or mustard with other spices. Expand stuffing vegetables such as lettuce, tomatoes, cucumbers, broccoli, and other vegetables. You can also add pieces of boiled egg, tofu and nuts.
3. Roast chicken
Chicken
baked in the oven is equally delicious with fried chicken, but it is
healthier because it has no extra fat from oils used for frying. Use fresh herbs, not spices in a sachet or bottled and make avoid margarine and butter as a spread. You can replace it with olive oil and pepper.
4. Baked Potato
When dieting, the body still needs carbohydrates. But choose healthy carbohydrates, such as potatoes. French fries are not high in fat and calories, but a baked potato. These foods are low in calories, also contains potassium. Roast and eat potatoes with the skin (remember it should be washed with clean first) to get extra fiber.
5. Whole Wheat Bread
Bread made from whole wheat flour contains fiber which is much higher than white bread. It also contains complex carbohydrates that do not make the body fat. Make
whole wheat bread as breakfast menu, brunch or a snack in the afternoon
which were stuffing lettuce, eggs or grilled chicken breast fillet.
Skipping meals will not help you lose weight. It is precisely the weight can be increased. Make sure to eat five small meals a day, including main meals and healthy snacks. This method effectively maintain your metabolism and helps burn more calories.
