Walking is one of the methods to lose weight , because walking can burn fat / calories in the body effectively .The number of calories per minute that you can burn by walking is determined by the weight and speed of your runs . If
you are running at a speed of 6 miles per hour ( walking speed in
general ) you can burn the amount of calories per minute as follows :
weight 60 kg = 4.7 calories ; 70kg weight = 5.5 calories ; 80 kg weight = 6.3 calories ; weight 90 kg = 7.1 calories ; weight 100 kg = 7.8 calories , and weight 110 kg = 8.6 calories . If
you are planning to lose weight by 10 pounds just by walking , try to
burn at least 250 extra calories per day during your walk . For
example , if you weigh 80 kg , you should walk at least 40 minutes per
day at a speed of 6 miles per hour to lose ¼ kg per week . If you are not sure of your speed , try running on a treadmill to give you a better idea .
Here's how you can do to lose weight by walking :
1 . Remember snacking , remember walking.If you start thinking you want to snack chocolate and other snacks , immediately stood up and walk instead . But do not walk to a small grocery store yes . Your desire to eat the snack will be reduced after walking for 15 minutes .
2 . Starting from close range before.Walk a short distance on a regular basis to lose weight in the first three months you start a walking program this . A study conducted over 12 weeks in women who are overweight . As a result, they were walking for 30 minutes five times a week lost
weight in an amount equal to the woman who runs twice as long ( 60
minutes ) five times a week .
3 . Accelerate steps.Change the speed of your footsteps every one to three minutes . Then , go back to the normal speed for one minute for recovery . Repeat as often as you can and for as long as you want. Variations in the intensity and energy spent on this stage will
dramatically increase the number of calories burned during your runs .
4 . Change the frequency , intensity , and time.If not able to walk faster , you can do the following three things to increase the amount of fat burning :• Frequency : if you were strong enough , add another session after
walking exercise such as push - ups, sit - ups , and others .• Intensity : if you can , climb the ramp or hill to make your feet move more weight so calories burned too much.• Time : walk a little longer in each session of your foot . Add 10 minutes longer walk every day . Not feel within a week you have added 70 minutes to walk .
Within a few years many methods of dieting are introduced to a variety of benefits for weight loss. There are adhered to a strict diet excruciating there is also fun. One of the methods of the Mediterranean diet into health trends. Why call this a trend diet health? Because in this diet is becoming one of the main components is olive oil. Compared with other vegetable oils, olive oil has many health benefits and the most secure in daily consumption.
In this discussion we will convey some of the health benefits that you can enjoy from olive oil. The following are the benefits that:
1 . Anti- InflammatoryOlive oil contains many anti-inflammatory ingredients which act as a natural substance ibuprofen . So, if you have a headache or a more serious condition such as
degenerative neurological diseases or cancer , multiply the consumption
of olive oil.
2 . Lowers Blood PressureBecause the content of polyphenols and oleic acidnya which are also
anti-inflammatory, olive oil is proven to lower blood pressure and
reduce hypertension in men and women.
3 . Maintaining Brain HealthAlthough
not directly examine the effects of olive oil on the brain , a recent
study found that participants who diet rich in trans fats tend to be
depressed . Meanwhile , the study participants olive oil -rich diet had a lower risk of depression . In addition , olive oil is also known to help reduce the risk of cognitive function and cognitive illnesses like dementia.
4 . Helps the absorption of CalciumCalcium is an important component for a healthy body and bones , but only if your body can process it properly . Mineralization and repair olive oil hardening ( calcification ) of bone , which helps the body absorb calcium more efficiently.
5 . Balancing CholesterolThere is the bad cholesterol , there are good cholesterol . Because
it contains monounsaturated fatty acids , olive oil rich in healthy
fats that help maintain the balance of both the cholesterol in the body .
Many ways can be taken in order to lose weight is gained. Following a diet program one way that can be traveled. Because now a lot of recommendations about the kind of diet and the results offered are also interesting.
Just how consistently and commitments of the successful dieters who determines whether or not a diet program. Under these conditions will certainly many ways the question arises what is the most good in terms of health if you want to lose weight. Here are some ways that you can do to lose weight and good for health.
Do it Gradually
It is the most feasible option . Hard diet , not eating , consequently limp . It obviously is not healthy. Someone turned into fat over time , the way to lose weight should also
be the same, and gradually over time , such as start exercising 10
minutes per day to finally be able to live for one hour a day.
Do not be Lazy
Many things can be done at home . Rather than glued in front of the TV and snacking , try to do all the housework alone . Sweeping , mopping , cooking , only a handful of home activities that can burn the body's energy.
Adjust your Diet
Those who are overweight can still eat just about anything . Only a portion of the set . Make a habit of eating fruit first. New eating rice and side dishes . This habit helps to reduce the portion of rice because of previous stomach is nourished by the fruit .Or , for example, wanted to attend a marriage ceremony at the weekend . In order not to stare because they can not eat anything, try to regulate eating on weekdays .
Eat Three Meals a Day
It was also important . Also try eating at a consistent hour each day . As a booster stomach ,sugar-rich snack waste . Replace with fruits or vegetables steamed.
Family Support
In order for successful weight loss plan , do not forget the factor of family support and the people around . The intention is coupled support would be helpful.
Continue to be Vigilant
Being overweight is a condition that needs to be wary of. A number of diseases can ambush their excess weight . His illness also from head to toe . Starting
from a stroke that could arise because of blood clots in the brain due
to high fat levels , and heart disease, diabetes , cancer , gout is to
make your feet hurt .
The three main rules to stay healthy is to eat right , get enough sleep , and regular exercise . Sounds easy does not it? However , even the most disciplined person must have violated the rules , or feel tempted to break them occasionally.
The temptation to disown three healthy rules that come from a variety of things . For example, the demands of work , invitations to eat delicious food , or vacation .The
project, which continued to arrive forcing the eyes to stay awake
though the night was getting late, the golden opportunity to scoop up
delicious food nan class will make people forget a healthy diet , and
stay for a long time makes people lazy to exercise .
Little things that can easily get people to make an exception .Just because a little slip on unhealthy habits , it does not mean you lose the chance to re- live a healthy life . Still can , return to a healthy routine .How do to get back to a healthy lifestyle ? Here are three unhealthy habits and how to overcome them .
1 . Too indulge
Often indulge tongue with culinary or eating delicious food at a party is a habit that can ruin a healthy diet . Some people thought to detoxify the body with juice therapy after eating wild foods .Actually there is no such thing as ginjallah heart and will. But you should try to get back on track ,ie by drinking 8 to 10 cups of water per day , avoid sugary foods , chips , and other processed foods . He also recommends to do sports like cycling , boxing , or running on a treadmill .
2 . Often Stay Up
Staying up late to finish a project quickly may be able to make the boss happy . But consequently , sleep disorders or insomsia easily whack . The best way to recover from the habit of staying up is to make up for the lost hours of sleep .According to a sleep disorder can be overcome in various ways . One way to bed early the next day .However, a quick nap before the afternoon should not be done more than half an hour . If done more than 30 minutes , firmly Towfigh , will make it more difficult to sleep the night is done .
3 . Skipping exercise while on vacation
Only need three days truant and the body will lose the benefits of fitness . Medium body strength will fade away after one week .If a long vacation and wants to return to normal fitness routine , the body needs to adjust. Therefore, after a vacation for two weeks , heavy exercise activities
that were previously used to do to be reduced in intensity to avoid
injury .It is recommended to do a 70 % portion of the original sport . For strength training , the load must be raised back to 70 % of normal load . The number of sets performed must also be reduced one-fourth or one-third of normal sets . For example, three sets to two , or four to three . Let your body adjust for a week before returning to the original routine .
Looking for a new way to lose weight ? His case , the current diet tricks to lose weight may not necessarily work well . Especially if the person concerned lazy and follow the tips it half-heartedly . In the article will be extended three things that are believed to reduce weight and then turned into a myth .
Myth 1 . Eating five times a day in small portions.
The initial idea of this method is to keep blood sugar levels stable and make the body's energy remains high . The problem is , many people end up eating five times a day in a normal portion .People would have a better weight when they sit down and eat three meals a day with two small snacks in between. Normal amounts of food to eliminate hunger . If you only take small bites during the day , you will only continue to feel hungry .
Myth 2 . A little meal with small plates.
A
number of studies show that a large plate encouraging people to eat a
lot because they want to add to the sight of their little portion . However, the small plate idea could work if there is only food restrictions placed upon it .In
a recent study at Texas Christian University , Fort Worth , 10 obese
women and 10 normal weight women , randomly asked to eat lunch on a
large plate or small plate that has been presented in two different days
. After that they are allowed to pick their own . Happened?All the women had turned out to eat until they are full regardless of the size of the plate is held . Take that you need, or measure the amount before putting on the plate , and avoid unnecessary . When a person has access to food , they tend to continue to eat and chew .
Myth 3 . There is only one way for a person's diet and consistent with the pattern.
Diet books have always promote how to eliminate weight with the most trendy diet plan . One study of the weight loss of the Pennington Biomedical Research
Center , Baton Rouge , LA , revealing no matter what eating plan you
apply , you will lose weight as long as is consistent with the pattern.In
the study , several hundred obese individuals were asked to perform
four types of diets with various portions of proteins , fats and
carbohydrates . Researchers checked participants' weight after six months and again after two years . They found that all these people were able to lose up to four pounds in two years no matter what type of diet to be lived .
In addition to making the body becomes more slender, join a diet program or set a more healthy diet can also provide multiple benefits for your health you know.
Here are 5 benefits that can be gained by implementing a regular healthy diet.
1 . Reduce intake of saturated fat
Excessive
consumption of saturated fat , like the fat on meat , chicken skin , as
well as other snacks , can cause weight gain . In addition , it can also lead to increased levels of bad cholesterol in the blood. Reducing
fat intake not only helps you lose weight , but also can reduce the
risk of cardiovascular disease and high cholesterol . Both are significant risk factors for heart disease and stroke .
2 . Eat more of prebiotics and probiotics
Prebiotics and probiotics are found in many foods that are nutritious and low in calories , one yogurt. Yogurt is a source of probiotics , the good bacteria that improve immune function and gut .
While prebiotics work together with probiotics . Foods rich in prebiotics include onions, leeks, garlic, asparagus , banana and berries . Consumption of foods rich in probiotics can improve digestive health
and reduce irritable bowel symptoms such as bloating and constipation .
3 . Increasing fiber intake
Lots
of food consumption with a high content of fiber can help weight loss ,
because they tend to be filling , low in fat , and calories . An added benefit of fiber consumption include reduced risk of
colorectal cancer , constipation , irritable bowel syndrome , lower
cholesterol , reduce the risk of diabetes and heart disease .Recommended for you to consume 25-30 grams of fiber per day . Also make sure you drink water along with fiber intake .
4 . Eating foods low in glycemic index
Eat foods low in GI ( glycemic index ) can help regulate and reduce blood sugar fluctuations , and increases satiety . The important thing is you still need to pay attention to the total
amount of carbohydrate eaten, because the consumption of low GI foods
will still cause excessive weight gain .
5 . Only consume low-fat dairy products
Consuming
dairy products will ensure adequate calcium intake , reduce the risk of
osteoporosis , as well as help in weight loss . Research
has shown that increased intake of milk casein and whey protein can
significantly increase satiety and appetite control .
Lose weight . Many of you who have managed to achieve and not a few of you who fail while trying . When you successfully lose weight , the next challenge is to maintain ideal weight remains .Similarly, when you are trying to lose weight , maintain weight is not an easy thing to do . Some of the reasons are often the cause of why you do not last long with your ideal weight .Here are 5 reasons why weight loss is difficult to maintain :
Fixed body to Feel HungryYour body is naturally programmed to feel hungry . One sign that the body's energy shortage is hungry . When hungry , the only thing that comes to your mind is eating large meals . This is what can lead to excess calories in the body , which leads to weight gain . The solution , when hungry come and eat in small portions with a menu that consists of complex carbohydrates and protein . In addition to healthy , these foods can make you full longer .
Metabolism Affect Weight LossWith reduced weight , reduced mean body also needs calories to maintain weight . In essence , a little bit of weight which means it requires little energy anyway to keep the cells and tissues to stay alive . So , adjust your body needs calories for each classification of gender , age and weight have different caloric needs .
Accustomed body Start with ExerciseWhen
you perform certain movements at the time of exercise , your body will
naturally learn the practice and become accustomed . This is why you need to increase the load and intensity of exercise if you want to increase calorie burning in the body . Increasing the load and intensity of exercise also serves to help burn more fat and help more optimal muscle growth .
Too Many Reduce CaloriesYou need to know if your body still needs calories for energy. If the number of calories consumed is less than calories used , body
weight will be reduced because the energy from the fat reserves will be
used .Conversely , if the number of calories in is greater than calories used , the weight will increase . The best option is to consume calories according to the activity that you are doing nothing less and nothing more . Consuming calories as needed is a wise way to make your body healthier and maintain ideal weight remains .
Often Eat OutsideNot infrequently, invite your friends to eat out for a specific event or just your spare time . When eating out there is definitely a tendency to eat unhealthy foods , such as fast food . These foods contain a lot of added sugars , fats , and other additives that can harm health . In addition , if consumed regularly , fast food can lead to obesity and chronic diseases such as heart attacks and diabetes .
Keeping the weight takes effort just as hard as when you lower it . Discipline in maintaining a healthy lifestyle is an effective way to maintain weight loss . With ideal body weight , you can live healthier .
