When dieting to lose weight, many people skip breakfast. It actually makes them next to a slower start because not excited. In fact, the secret of successful weight loss diet is at breakfast.
Skipping breakfast is a big mistake a lot of people who are dieting to lose weight. Those
who skip breakfast, when in office it will make buying a coffee or tea
and other snacks that can be eaten so that they feel energized. In fact there are many people who make the coffee as 'breakfast' them daily.
Another
benefit that can be obtained by eating protein at breakfast that you
aka feel full all morning and it can eliminate your snacking habits. Satiety will also be felt at night and it helps you reduce the size of the meal in the evening. Your sleep pattern was not disturbed.
For breakfast menu, you can just eat a combination of eggs, vegetables, and salmon or other fish species. The alternative is that high protein cereal. Combines soy and chicken meat without fat also could not hurt.
All
these food sources plus other animal and vegetable protein will help
you to have more energy without having to cook a steak or other meats
are troublesome.
At night, you should consume foods that contain carbohydrates. For example, make cereal or wheat bread as a snack before bed at night. Carbohydrate foods can stimulate more serotonin is released in the body.
With this intake then people can feel relaxed and sleep easier. It
makes more sense than eating protein foods that actually stimulate the
release of dopamine.
This is precisely the lure body to snack snacks instead of unhealthy and disrupt your calorie intake from morning to night.
Therefore, it is recommended to consume enough protein when it will start the activity. During the day, the stomach will feel more full so that portions can be reduced lunch. At night, it is quite a light meal that is completely safe for the body.
Consuming protein foods at night can make it difficult to sleep. In addition, you also will feel satiation because the thermal effect of protein breakdown. Thermal effects at higher protein than fat and carbohydrates.
Diet to lose weight the easy bother. The key is consistency. One that could mess up the diet is when experiencing excessive hunger.
In addition to excessive hunger, eating when upset may also lead to disruption of the weight loss diet program. Because without realizing it, eat when you're angry can make the calories that enter the body becomes excessive weight and its effect can be increased.
Well, to address the emergence of excessive hunger, fitness expert, suggesting it helps someone to understand her own body clock. It is also important to understand the difference between actual hunger and stomach contractions.
Sometimes your body can send signals to the brain that you are hungry. This happens because the food has a lot of fluid contained therein. But if you are in doubt whether you're hungry or thirsty, you should first make sure your fluid intake in a day are met.
To ensure you do not experience hunger when dieting, try to consume drinks like coconut water or green tea. In addition, soybean choose to snack or energy bar.
Here's how to avoid excessive hunger,
1. Do not ever miss breakfast
No breakfast, either on purpose or not, will make you experience excessive hunger during the day. Highly recommended to always breakfast with a menu of complex carbohydrates and lean protein, such as whole wheat bread.
2. Plan your menu today
Make sure that you bring a snack low in calories and water. Make notes about what time you will eat the big meal and snack. Do not forget to always adhere to the notes that you have created.
3. Choose healthy fats
Your body actually needs some fat. However it is important to choose healthy fats like olive oil and fish meat.
4. Do not cut calories drastically
Cutting calories too drastically will make your metabolism slow down and cause you to be hungry all the time.
5. Eat foods low in calories
Broccoli, cauliflower, and salad vegetable salad can fill your calorie needs and help prevent excessive hunger.
6. Stay away from sugary snacks and simple carbohydrates
Sweets and simple carbohydrates such as cakes and donuts. Eating these foods will make your blood sugar rise. Given effect is due to the increase in emerging anger, anxiety, and of course excessive hunger.
7. Eat enough protein
Scientific studies show that the protein effect full longer than carbohydrates. Examples of foods high in protein such as eggs and meat
Many methods in order to get the ideal body slim. Healthy method is the best recommendation. Herbs and spices a recommendation for weight loss as well as serves as a seasoning or flavoring dishes, herbs and spices can help boost your metabolism, giving the effect of satisfaction on the food, maintain ideal weight remains at the same time improve the quality of the diet.
Types of herbs and spices there are many in number, but some kind of herbs and spices are known to be effective in the weight loss process.
1. Cinnamon
Cinnamon helps stabilize blood sugar levels, making the stomach feel full longer and speed up metabolism. Add ground cinnamon to your diet, such as whole wheat bread, oatmeal porridge or dessert.
2. Ginger
Spices that give it a warm feeling of body cleansing in the well. Ginger also helps get rid of food that accumulate in the digestive tract, preventing the buildup of fat and weight gain.
3. Cardamon
Spices are still a 'clan' with turmeric helps improve metabolism and the body's ability to burn fat.
4. Turmeric
Has some substances that can lose weight. Turmeric also helps reduce the formation of fatty tissue, so that the total fat in the body decreases. Weight gain can be prevented.
5. Cayenne pepper
Contain capsaicin that helps burn fat and resisting the temptation to overeat. According
to research conducted Prudue University, chili effective to lose weight
because it increases the body's metabolism, so that it can burn more
calories.
6. Ginseng
In addition to increasing stamina, this herb helps increase energy and speed up metabolism.
7. Black Pepper
Piperine contain substances that help increase your metabolism. Black pepper can also help the performance of the digestive system better for burning fat faster.
8. Flax Seed
When mixed with water, flax seed expands so as to give effect to the stomach feel full. That way, it will prevent you from overeating, and it can help lose weight.
9. Mangosteen
This tropical fruit helps restrain appetite and prevent excess fat production and storage. Maximum benefit when used still in the form of fresh fruit rather than a ready-made processed.
10. Mustard
Not only cooking flavor, this yellow spice is also a good ingredient for weight loss because it helps speed up your metabolism.
11. Hibiscus
The flowers are rich in substances that can prevent obesity. Such as chromium, Hydroxycitric acid and ascorbic acid.
Tea is often a complementary drink or drink in the morning also makes some people drink tea as a beverage pastime. Tea has been known for thousands of years and in the consumption of parts of the world. Many studies have found that tea than as a beverage also has the remarkable wonders for health.
Consider the following comment that explains the various benefits of tea.
1. Guard aids weight loss
Green tea extract can inhibit the Establishment of fat in the body. Based
on the study in the journal Obesity in 2011, rats fed a high-fat diet
and green tea weight gain tends to be slower than mice that were not
given green tea.To get the green tea, you should avoid bottled green tea in a bottle because it might have got a lot of added sugar. To get a healthy green tea, green tea brewed quite naturally with boiling water.
2. Better eyesight
A 2010 study found that components of green tea positively affect the eye tissue, particularly with regard to the retina. Therefore,
the consumption of green tea, then oxidative stress in the eye, causing
the eye susceptible to disease, can be minimized.
3. Ageless
White tea can help you look younger because white tea contains polyphenols that high. In one study, white tea extract can increase the production of elastin and collagen which is useful to prevent wrinkles. White tea also contains antioxidants and can keep young joints in the body.
4. Reduce Stress
A study has shown that black tea can lower stress hormone levels in the study participants. Black tea can also lower blood pressure, you know. The study, published in the Journal of the American Medical Association found that consuming black tea for six months, can lower systolic blood pressure. In 2012, there was a study that found that the caffeine in tea can help reduce the overall risk of diabetes.
5. Strengthens the heart
Green tea may help improve endothelial function, making your heart stronger. However, remember, do not add milk to tea if you want to get the maximum benefits of tea. This is because the casein in milk actually reduce the cardioprotective benefits you can get from the tea.Well, for those of you who have not been accustomed to drinking tea, it is never too late to get used to drinking tea. Try different types, flavors, and brands of teas for tea-mate find you.
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.
