Simple tips for weight loss

Weight Loss Tips

2011-09-28T22:26:00.000+08:00

We have prepared a list of simple tricks to lose weight , easy to remember and follow. It is important to always keep them close and not to forget when you start a diet to lose weight.
Before starting a diet to lose weight, you need to live life with joy and optimism. When a person decides to lose weight should do to feel better and gain health . Never start a diet with low mood because of those pre-judge our appearance without cause and feed their insecurities lives of others. We are people, far more than an image, much more than a prototype temporal beauty.

Conduct five meals a day: a good breakfast, lunch, light dinner and take a piece of fruit and tea mid-morning and late afternoon to avoid bingeing.
Following the advice of the food pyramid: eat plenty of all kinds of fruits and vegetables and remember that rice, pasta, cereals, milk, yoghurt and cheese are more important than meat or fish.
Drinking water throughout the day, although we have no thirst in the heat, our body needs more water.
You can not lose weight fast, diets and weight loss products that promise fast weight loss diets are not balanced and damage our health.
Conduct daily physical activity: walking, dancing, cycling or playing with children. And after the exercise is to rest to refuel: Domir at least 7 hours.
Forget the stress and problems playing sports, being with family and friends, or using relaxation techniques like yoga.
Avoid foods high in calories but few nutrients: fast food, chips such as "chips", cookies and biscuits, canned food and sauces (homemade sauce is light and nutritious).

Relaxation Slimming

2011-02-10T02:10:00.005+08:00

Relaxation, yoga

There are various techniques to lose weight relaxation help to relax the mind and body before starting a diet in order to download and lose weight is left over. One of the factors that lead to obesity is psychological in origin. Therefore, these relaxation techniques to lose weight, although very simple, usually very effective.
It is important to find a quiet place, to dim light is not distract us and avoid clothes that oppress. Lying in bed is the easiest way to start it. Can practice any of these relaxation techniques at FNAL the day, before bed, in this way also get better sleep.

Yoga : Yoga has been practiced and getting thousands of amazing health benefits of breathing, relaxation and a series of postures called asanas. Based on correct breathing, yoga helps to relax muscles and combat nervousness, tension, stress. Yoga is the only exercise system that places the body upside down, which makes carrying blood to areas of the body that need oxygen and nutrition, achieving amazing effects on your skin, after removing toxins through sweating, be clean and bright. Doing yoga gives relaxation, serenity, self-control, improve your concentration and your vitality, as well as connect with your spiritual side. His practice even encourages weight loss.
Pilates : Exercise techniques for mind and body known as "Pilates" help relaxation and stress management, besides other benefits. Pilates uses a series of controlled movements attractive for both the mind and the body focusing on breath control.
Zen : Zen Buddhism current stresses meditation and downplays the theoretical knowledge and the study of religious texts. Today, Zen has gone on to become a way of life built on pillars of meditation, work and gratitude.
Qi Gong : gymnastics is a form of work-based China energy, hence its name: "qi" energy "gong", work. It is part of traditional Chinese medicine based on three principles: control of movement (slow and fluid), breathing (synchronized with the movement) and thought (channeled through the breath). Qi gong is intended to bring the practitioner into a state of harmony between body and mind, which has a positive effect on health and longevity. In addition, calms nerves and anxiety, stress, depression and improves the immune system and promotes the regeneration of tissues.
Spa : The Spa is the perfect antidote to combat the stress and hectic lifestyle today. Among the benefits of the spa include increased sense of wellbeing, relieving anxiety, muscle relaxation and stimulation in the creation of endorphins.

Sleep well to lose weight

2011-01-10T02:07:00.004+08:00

It is essential sleep diet and lose weight as shown by various studies.
These studies show that sleep deprivation results in an increased appetite. Sleep deprivation lowers the levels of leptin (a hormone that reduces appetite) and increased those of ghrelin (an appetite stimulant released by the stomach). These changes increase the feeling of hunger and lead to increased body weight.
Sleep quality
As important as or more than the hours dedicated to sleep is the quality of sleep. The lack of sleep often results in poor concentration, increased susceptibility to disease, especially gastrointestinal problems like bloating and poor digestion. Similarly, increases the chances of rapid weight gain despite eating poorly.
The importance of the nap
While there has been much talk about the importance of the siesta, it remains difficult to reconcile with family life nap, work and times to which we are subjected. The nap increases mental alertness and reflexes, the level of attention, sense of humor and even mood. It has also been shown to reduce the chances of cardiovascular disease, the probability of developing arteriosclerosis and relieving stress (which may have a direct influence on our weight). Experts say that between twenty and thirty minutes is the ideal length of a nap

Exercising at home

2010-12-10T02:04:00.005+08:00

Exercise

Perform physical exercise at home every day to practice more physical activity to help us burn calories. Walking is the most common activity, economic, simple and saludable.Pero is not alone: we work in the garden, cycling, climbing stairs, walking the dog or cleaning the house. If we have free time, we can perform an activity involving a greater expenditure of calories (cycling, walking, running, dancing, steps, etc.) for our body to burn stored fat easily.
Fitness activities
Here are some varied activities offered by most of the gyms:

Martial Arts : martial arts like taekwondo, tai-chi or karate, help us keep fit and relieve stress, you can practice against imaginary opponents or against the mirror
Aquafitness , is to practice various aerobic exercises in the water in the water movements are more controlled and the joints suffer less, allowing the practice to those who have suffered a previous injury
Fitball : this sport is especially recommended for people with back problems and / or neck, is conducting exercises with the help of a ball
Core board , similar to the classic step , the exercises are performed on an unstable platform, thus enhancing the body's overall agility as opposed to traditional exercises that work the muscles

Simple exercises to do at home

If the gym is not to our liking, at home can be simple exercises for 20-30 minutes a day. Pause of about two minutes to breathe / expire between the different exercises and between sets.

Exercise

Work hips Body lying on the ground, arm extended and head resting, do not arch your back. Raise right leg to hip height, resulting in muscle contraction. Perform sets and reps with both legs.

Exercise

Leg Stretches
Left leg. With the right leg bent at 90 degrees and the foot resting on the left leg, push the upper floor with his back against the floor.

Bike run the tape
If we have enough space for these items, we can burn the calories that otherwise our body stores when we're sitting watching TV.

Drink frequently

2010-11-10T02:02:00.003+08:00

Despite the demonstrated importance of properly hydrated, it is very easy to gain weight without realizing drinking soda or alcohol when we are thirsty instead of water and health drinks. The ideal water to quench thirst, soft drinks and alcohol add calories and contain few vitamins and few minerales.Lo ideal is to drink between meals and during meals.
They are rich in water the freshly squeezed fruit juice, gazpacho, soups and cold soups. The fruit usually contains large amounts of water, especially watermelon and cantaloupe.

Hydrated in summer
In summer it is very easy to become dehydrated or suffer the consequences of heat: dizziness, fatigue, loss of concentration, hot flashes, headaches, swelling, heaviness in the legs ... So you have to drink double and even triple fluids to avoid dehydration, maintain beautiful skin and even get a tan more attractive and durable.
Sports and Hydration
Exercise training without proper hydration increases the chance of injury because the muscles and tendons need to be lubricated to function properly. Increasing fluid intake can compensate for the mineral salts that your body loses heat and avoid the typical dryness of the skin.
Sparkling water

Very fat carbonated beverages, since it contains large amounts of sugar and other chemical additives. In some countries, banned in schools as one of the causes of childhood obesity.

However, only sparkling water is added carbonic acid (but not calories). Make sure what you take is just carbonated water with no added sugars.

The sparkling water has many other qualities thanks to carbonic acid as this substance stimulates the secretion of gastric juices thereby facilitating digestion, which is very beneficial for people with slow digestion.

Five meals a day

2010-10-10T01:58:00.000+08:00

Nutritionists recommend distributing intake in five meals a day . Any healthy diet should be distributed throughout the day by three major meals (breakfast, lunch and dinner) and two light (mid-morning and afternoon).
Keep in mind that what fat is to eat but what we eat. In addition, the most important is the total daily calories we take, whether spread over four, five or more meals. However, it is advisable to do so in five meals.

This is mainly due to the factors:

moderately eating every 3 to 4 hours maintain active metabolism, thus increasing the total body energy expenditure at the end of the day
when there is a snack between meals hunger avoid eating more at the next meal

Nutrients
The food we eat provides the body with energy (calories) through three basic nutrients: carbohydrates, fats and proteins. The amount of energy we need every day is marked by various factors such as age, sex, height or physical exercise. For example, a middle-aged woman who makes little daily physical activity you need to provide your body with about 2000 calories divided as follows:

About 300 grams of carbohydrates (60% of nutrients)
about 50 grams of fat (30% of nutrients)
about 50 grams of protein (10% of nutrients)

Each and every one of these nutrients are needed as they perform different functions in our body, carbohydrates are essential for brain and m úsculos work properly, the fats are carriers of essential fatty acids and vitamins A , D, E and K, and finally, proteins used to build our body (skin, bones, muscles, ...) and to repair what is decaying.
What to eat mid-morning and mid afternoon
Satisfy the hungry mid-morning and mid afternoon with food too much heat can ruin all the efforts made so far. Here is a list of snack foods:

The fresh fruit is as always the best option, fruits provide water, vitamins and natural antioxidants and the list is very long: banana, apple, pear, orange, peach, strawberry, melon, grapes, ...
juices prepared natural and low in calories is not necessary to use ripe fruit sugars where or if they come prepared
if you like fresh vegetables do not think twice: a carrot, some chopped tomatoes, cucumber, salad and prepared in a bag or some celery
yogurt and low fat yoghurts, whether regulars or new soy; to be fat-free or 0% fat are low in calories and also provide calcium
the granola bars for weight control are ideal for taking in the afternoon, take away the hungry and very few calories (usually between 50 and 75 kcal per unit)

Join the snack provided with water, green tea, coffee, milk or a milkshake descremeda for weight control.