Weight loss diet can be done with a variety of ways and tricks. One way is to reduce the intake of nutrients that enter our bodies. However, this method can make the body becomes sluggish and abdomen will be felt hungry. It is necessary for an alternative that can be done easily without disturbing the diet program and does not pose a problem for the health of our bodies.
Set the clock snacking and calorie intake can be an easy way to help the body get slim.
The following are a few tricks you can do to make your diet program successful diet you also awake to not cause health problems
1 . Adjust caloric intake
Frequent snacking is okay , but the calories should be limited to 200-300 calories . Much better eating large meals three times a day because it proved effective in lowering fat levels in the blood.
2 . More consumption of vegetables and fruit
One trick for portion control plate is filled with a lot more vegetables and fruit . Nutrient content and fiber can help you lose weight . Half portion is filled with protein and carbohydrates.
3 . Minimize eating
In
a Cornell University study of people who eat smaller portions at lunch
consumed 250 fewer calories to the daily intake and lose weight 1 kg a
week . This is because the body will adjust the size of the meal to the next .
4 . Additional intake of magnesium
Magnesium keeps the body works to stay calm and increases deep sleep is important for weight loss . A recent study states eating magnesium -rich foods such as beans and green vegetables can help you lose weight .
Abdominal
fat is actually the most dangerous type of fat , because a large waist
line is an indicator of the presence of disease , such as heart disease
and diabetes .To destroy belly fat , it takes more than just sit- ups.Accumulation of fat in the abdomen occurs when high levels of cortisol . Stress is a major cause of high cortisol secretion . When this happens , cortisol break down muscle and put it in the storage of fat in the abdominal area . Stress can be more severe when coupled with diet wrong . Studies
show that the stress caused by the wrong diet can increase cortisol
levels , and will not make changes to your belly fat despite doing
calorie restriction .So , how to burn fat in stomach ? Try the six points below to get a flat stomach :
1 . Sleep
If you want to love staying up late or sleep until late at night , think again . Wrong when your biorhythms , you will end up eating more. When
the body feels tired , you produce more ghrelin , which triggers the
desire to eat sugar and other foods that contain fat . Leaving
bedtime can also alter your hormone production , affecting cortisol
levels which cause insulin insensitivity , the main factors of abdominal
fat deposition . Slept seven hours a day is one of the best things you can do for the formation of the body .
2 . Short exercises
1,000
sit- ups per night may make your abdominal muscles stronger , but with a
full layer of fat , you will not get the desired results . Beyond all the sit- ups , do exercises that involve multiple muscle groups and your cardiovascular system work . Please bring a push - up position , with arms placed on the floor . Try 3 or 4 sets to hold it for 30 seconds .
3 . Sugar is the biggest enemy
Fighting belly fat in a healthy diet required 80 % . Reduce
calories to fill your stomach with protein , vegetables , grains and
replace bad habits with eating smaller meals more healthy foods . For
example , if you want to eat sugar , the trick is to sprinkle cinnamon
on coffee or eating oatmeal that has been shown to help stabilize blood
sugar .
4 . Vitamin C
Vitamin C helps the body to balance your cortisol spikes . In
addition to being a way to fight the flu , vitamin C is also important
to make carnitine , a compound used by the body to convert fat into fuel
. These vitamins make your friends in burning fat .If
you are going through an emotional crisis , stress from work or a poor
diet , the intake of vitamin C will help counteract the negative side
effects . Try peppers or kiwi fruit , vegetables and fruits that contain more vitamin C than oranges .
5 . Eating Fat
You need fat to burn fat , because sugars are what make you fat , not fat . Good fats found in foods that are rich in Omega 3 , such as salmon , avocado and walnuts . These foods are foods full of nutrients that help you feel full throughout the day .
6 . Defying Breath
This is a simple method that can be used even when you are doing other jobs . Most people who are experiencing stress normally breathe with a fast tempo . After recognizing how the tempo of your breathing , relax the stomach and slowed late breathing . This would work better if you focus on slow exhalation of breath rather than taking a breath . At each exhalation of breath , you can remind yourself to slow it down . All of these are simple steps but very effective.
Fresh fruit for breakfast . Because fruits provide daily intake of fiber , vitamins and minerals . Kind very diverse but more advisable to choose fruits that are green .
Green fruits are rich in antioxidants , vitamins and low in sugar . Types of fruit such as apples and pears . Two types of green -skinned fruit is also recommended to be consumed at breakfast .
Apples and pears are also suitable selected for dieters . Because the two types of this fruit contains fewer calories , rich in vitamins and fiber . It also can help restrain excessive hunger so that it matches your own choice of healthy snack or dessert at breakfast .
Except for the consumption of green fruit at breakfast , could also serve smoothies or yogurt that contain fewer calories . Smoothies and yogurt can also be used as an alternative menu at breakfast . Moreover, both are very easy to prepare .
Smoothies and yogurt also can meet the daily intake of protein and calcium . If you want to eat yogurt should select the type of yogurt with no sense because it tends to contain the few calories . To add flavor to yogurt , you should add a piece of fresh fruit such as strawberries , kiwi or honey .
Vegetarians generally eat vegetables, nuts, seeds and fruit. Whereas vegetable protein mainstay. However, it should also be careful because that is considered healthy menu can also make fat.
Nutritious groceries can be unhealthy if treated the wrong way. For example, with fried or baked until dry. This error is also common in vegetarian food.
1 . Pasta and bread
Pasta and bread consumed often the perpetrators vegan . Unfortunately the two types of diet is often consumed in large quantities . Excessive carbohydrate intake can accumulate in the body and trigger weight gain .
2 . Legumes
Legumes commonly consumed also vegan . The green beans can lead to obesity , because it contains gas and encourage you to eat more . I wonder if the weight will be increased .
3 . The sweet potato fries
Consumption of potatoes is recommended because of its rich vitamin C , beta carotene and fiber . But not infrequently also serving with fried potatoes . Although safety is often consumed in fried potato vegan but it can accumulate fat in the body . It's better if served with boiled potatoes or steamed.
4 . French fries
As with sweet potato fries , sweet potato fries are also widely chosen as the vegan diet . However, if too much is consumed , the fat in the oil will settle to the body , hence may gain .
5 . Fruit juice
Healthy beverage alternative vegans can also make fat , if the juice is added a lot of sugar . Because sugars contain many calories are a major cause of weight gain and obesity .If you want to be healthy you should create a natural fruit juices without added sugar .
Most people who go on a diet, this program is only partially done and less consistent in living. In fact most people can not diet for a long time. This is because the diet is associated with torture, so much to finally give up halfway.
UK survey proved that two out of five people in a week's time to stop dieting. One in five people last month alone, while 20% of people only capable of up to three months. These are the five most common reason for diet failure and how to overcome them
1. Cravings
When dieting , we suddenly crave crispy fried chicken with flour . It can ruin a diet . For that , get rid of the mentality of ' all or nothing' . Do not think if off the wagon a bit , you should cancel all diets . Once a week , for example , you can share a dessert with a friend or buy a cake from the bakery , not a box . You can also nutritious snack foods such as almond butter , avocados , or dark chocolate .
2. Body rejected
Drastic
diet or too tight can lead to mood instability , headaches , mental and
physical fatigue , irritability , indigestion , and difficulty
concentrating and remembering . Try to remember , what causes it . It could be because too few calories or carbohydrates consumed . The key , do it diet appropriately , not too little and not too much .
3 . Hungry
Not able to resist hunger is one of the biggest obstacles diet . Chronic
hunger is generally signifies that your diet is not balanced or not
enough , causing the body to store energy and resist weight loss .To prevent this , eat foods that satiate longer like fish , legumes , fruits , vegetables , avocados , and nuts . Choose foods that are high volume but low in calories, like fruits and vegetables high water and popcorn .
4 . Social pressure
When gathering with friends and family , sometimes difficult to eat or drink rejected because of being on a diet . They often mengompor - ngompori us to eat a lot . In addition , a study also found that friends who eat together eat more than if they ate with strangers . The trick , avoid gatherings while making meals . In addition , give a concrete explanation of why diet is important to you and ask for support .
5. Emotion
From birth we have been programmed to use food emotionally . An example is the celebration , proving a sense of caring and compassion, and to find comfort in food . Strong emotions do tend to drown out the rational mind and keep us from the consideration of the consequences of action . It is difficult and takes time , but you can change it by doing meditation , yoga , or learn to control your emotions .
Many people are avoiding the consumption of carbohydrates due blamed for obesity. But carbohydrates are actually very important nutrients for the body. Carbohydrates provide energy needed for the body to move normally. Carbohydrate deficiency can cause the body to limp, limp and impaired metabolism.
Here are 6 sources of carbohydrate that helps weight loss diet program.
1 . Green Peas
Half a cup of peas contains 67 calories and can meet the needs of 12 percent of the recommended intake of zinc per day . Zinc
minerals beneficial to reduce hunger by increasing the production of
leptin , a hormone that reminds the brain when the stomach is full feel.
2 . Whole -wheat Pasta
Studies in the UK show , diligent consumption of whole grains can lower body mass index and reduce belly fat . The results support previous studies which revealed that a diet rich in whole grains will make a smaller waist circumference . Although
relatively healthy and friendly for weight loss , still limit their
consumption of no more than 100-2 - calories per day ( about 1/2 to 1
cup of cooked pasta.
3 . Oat bread
Whole wheat bread contains only 80 to 90 calories per share . The food for breakfast is also has 2 grams of fiber and low in sugar . Only about 1 gram of sugar in one slice of bread . But make sure the bread you buy is really made from whole grains , at least 80 percent . Grain wheat bread with only 50 percent down , generally have a lot of mixture of flour , sugar and lack of fiber.
4 . Nuts
Legumes
such as black beans , kidney beans , green beans or lentils contain
lots of fiber , protein and iron in addition to carbohydrates . Based
on the results of a study published in the journal of the American
College of Nutrition , dieters who ate nuts less risky 22 percent are
obese . We will process it food , be sure soak them in water overnight to reduce the sodium content is high.
5 . Popcorn
Instead of potato or cassava chips , popcorn is a healthier snack option . With notes , when processed without additional butter and just a little salt . According to a study in Nutrition Journal , popcorn is not only to satisfy the desire to snack but also reduce hunger while. To meet the desire to snack , enough chew no more than 4 cups of popcorn in between meals.
6 . Oatmeal
In 1/2 cup of oatmeal contains 153 calories , 27 grams of carbohydrates and 4 grams of fiber . Half
of the existing fiber in oatmeal is a type of soluble fiber that turns
into a gel-like substance in the form that makes the stomach feel full
for a long time . Results
of a study published in the journal Obesity showed , with increase
intake of soluble fiber in the daily diet can help reduce abdominal fat
deposits known to be harmful to vital organs around it . Belly fat is often touted so cause metabolic disorders , heart disease and diabetes .
Doing the diet with a healthy diet will make your body fitter and slimmer. It is not easy to carry out to the fullest, but if done with a high willingness, healthy eating habits it can be applicable every day through a few simple tricks.
No need to suffer with a strict diet regimen, healthy diet can be trained to regulate food intake until bedtime.
1 . Dessert at full stomach
Dessert is served after the main meal has its own purpose . Stomach should be filled first with nutrient-rich foods to avoid excessive consumption of sugary foods . Studies from Penn State University states started the meal with vegetable soup can reduce intake by 20 calories main dish .
2. Stay away from fatty foods and sugars with different labeled
To attract dieters , many manufacturers produce snack foods fat free or sugar free . Foods with most of the fat free label contains more sugar or additives to replace the missing ingredient maker . Replace with full fat products that can satisfy cravings.
3 . Do not order a meal following a friend
When someone ordered a dish ,
table were friends would order the same dish , although the choice of
high calories . If you find a healthy menu that you want instantly tell the waiter , so do not be tempted to order a friend.
4 . Description of menu
Information
on each menu to make 27 percent of visitors tend to choose the dish .Before eating, see the menu at a glance without regard to the description below and select a dish rich in protein and vegetables.
5 . Set mealtimes and Bedtime
People spent five
and a half hours of sleep consume 25 percent fewer calories after dinner
. This is because the longer we are awake , the more likely we are hungry . For those of you who like to sleep late , selection of healthy snacks such as fruit or vegetables .
