In order to lose weight in a healthy way you need a balanced diet, rich in nutrients. The most popular diets used for weight loss decrease the level of nutrients in the organism, resulting in disturbance of the metabolism.
As a result, after giving up the diet you will probably notice an increase in your weight, most often even higher than at the beginning of the diet. Everybody wants to lose weight and at the same time eat as much as they want.
The key to success lays in physical exercise and a balanced nutrition throughout the whole day. Here are some rules that will show unhoped results when wanting to lose weight slowly but surely.
The only observation is that the rules have to be respected at the same time.
Nutrition
Drink at least 2l of liquid per day. Liquids include natural herbal tea, not the sweetened nor the bottled ones, water, milk, natural juices.
Eat at least 3 times a day, the ideal is to eat 3 main meals a day and 2 snacks between the main meals. The main meals have to be served each day at the same hours (only this will help you lose 1 kg per week - depending on the weight of each individual.)
There are no drastic restrictions about food. You can eat anything you want, but at the same hours. It is very important to eat the following foods every day: fruits, yogurt, milk, vegetables with leaves, cereals. They should not miss from the daily diet. You should schedule the meals yourselves, according to the weekly activities, but should not delay them with more than 15 minutes.
If you feel like eating something which is not in the diet, just eat it because you deserve to be spoiled from time to time, and most of the time when you feel the appetite for a particular food, the body will transmit the needs for a certain nutrient contained in that food. If you eat the food that you lust for, you avoid the extra stress caused by not eating it, that could finally lead to quitting the diet.
Another important rule when establishing the meal schedule is that we should eat:
• 2-3 hours before bedtime.
• physical effort can be made 2-3 hours after the meal or half an hour before the meal, in order for the digestive system to function optimally.
• between main meals you must keep a 3-4 hours distance, but you may ease your hunger with snacks: fruit, yogurt, hot tea, cocoa with milk, coffee or ness. Avoid pasta, and keep the sweets for the dessert after every meal in order for you to eat in smaller quantities.
Sports
Have at least 30 minutes of physical exercise every day. Physical effort includes walking or stretching, not only running or lifting weights. You have to choose the most pleasant, easy to do and less stressful sport, so that you can not quit too easily. It is very important to have 30 minutes of exercise every day .
Beware! It is always wise to combine types of physical effort during the week. For example: on Monday you walk in the park for 30 minutes , do the stretching on Tuesday on the carpet at home, on Wednesday go on foot from work / school, do aerobics on Thursday in front of the TV, or fitness, on Friday evening dance in the disco, on Saturday play tennis with your friends, Sunday is the day when you rest but it would not hurt if you go shopping (on foot).
Results
In order to see the results you must measure your weight and dimensions (bust, waist, hips, chops, kg) before starting the diet and then every week, for example on Sunday mornings at the same time, before having breakfast . Every week you will lose at least 1kg, without efforts and without restrictive diets.
Every morning it is best to plan the meals you will have the rest of the day. As a result, you avoid eat too many sweets or pasta at inappropriate hours.
Good luck!
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The problem with tummy muscles is that we do not generally exercise this muscle in daily life. It is not greatly challenged from climbing stairs, bending, stretching or walking. We, therefore, have to make a special effort to encourage it to come back into line. The movements have to be small and controlled and depend on the effort put in by the exerciser to get really good results. Secondly during pregnancy, as the baby grows inside the muscle (transverse) is pushed forward. A huge amount of stretching is going on and tends to leave the muscle loose and hanging forward after the birth. It is essentially the lack of strength left in this muscle which allows the tummy to sit in that rather round forward position Mothers would recognise from after birth.
- Myth No. 1: By doing some midsection exercises one can reduce 'love handles'.
Fact: You cannot reduce fat from a certain targeted area of your body just by using exercise alone. And the abdominal area is no exception. So if you want to get a flat stomach and to reveal your abs, losing the fat covering them is the way to go. And the only way to do this is to lose fat proportionately from your entire body by burning more calories than you consume.
- Myth No. 2: You have to do tons of crunches.
Fact: Overuse of crunches will only shorten your abs, pull your head forward and gives you a bad posture. To reduce fat in your bodies, you need to do cardio exercise and eat nutritious foods in reasonable amounts. In simple language 'burn more calories than you consume.' The cardio helps to burn that stored fat and the lower calorie diet forces the body to use the accumulated fat for energy.
In addition, the crunches and a total body workout (with weight training) helps the body to increase muscle mass. Muscles burn fat; fat does not burn itself so, the more muscle we have, the more fat our body uses for energy, so we lose weigh faster. If you only do crunches, you will develop your abdominal muscles and strengthen them. This will reflect in better posture and less back problems, but you will not be able to see your abdominal muscles because they will be covered with fat
- Myth No. 3: Exercise is more important that nutrition.
Fact: Diet is one of the key factor when trying to get a flat tummy. Plan your nutrition in advance, to avoid dietary downfalls. Focus on protein, green vegetables, fiber-rich fruits, and zero calorie drinks such as Green Tea and water. Avoid all sugar.
- Myth No. 4: You must do train your tummy every day
- Liver
- Colon
- Lungs
- Kidneys
- Lymph
- Skin
Surrounding these substances with mucous and fat is one way our system tries to shield us from these invading substances. a good portion is stored in our fat deposits!
A detoxification program is a good way of assisting our body to eliminate and neutralize these harmful toxins.
Let us look at the 5 organs for detoxification:
- Liver
- Colon
- Lungs
- Kidneys
- Lymph
Unlike the blood, the lymph does not have the heart to pump it through the body. It must rely on the movement of the body and stimulation.
- Skin
As mentioned earlier, the skin is the largest organ of the body.
There are several benefits of detoxification:
1. Increase your energy by removing toxins that wear you down.
2. Shrink your stomach to its normal size, making it easier to control the quantity of food eaten.
3. Boost your mental clarity by flushing away chemicals, food additives and preservatives.
4. Break your bad eating habits to achieve or maintain your desired weight.
5. Lose weight. A detox program is the first step to safe and effective weight loss.
6. Cleanse your digestive tract of accumulated waste and bacteria.
7. Purify all your major organs allowing you to function at your best.
8. Reduce cellulite, allergies, acne and obesity safely and naturally.
o What is a good Detox program?
A Good Detoxification program should be designed to help the body cleanse itself of toxins, mucus, and waste materials in the intestinal tract and liver, kidneys, and blood, thus helping your body function better. This not only restores new energy to your vital organs, but to the entire body as well. Source: diet-article.com
Lose Weight by Eating More -- Food that is Virtually Impossible to Store as Body Fat
Certain foods are extremely difficult for the human body to convert into body fat - not impossible but damned near impossible. By consuming calories derived from these foods, the anabolic margin of error is extended dramatically, which means it will be easier to lose fat and gain muscle, if you choose.
Lean protein, protein devoid of saturated fat, has been the staple, the bedrock nutrient of elite athletes for 50 years. Why? You can eat a mountain of lean protein and not get fat - assuming you train with intensity sufficient enough to trigger muscle growth. Lean protein is difficult for the body to break down and digest. As a direct result of this digestive difficulty, the body kicks the metabolic thermostat upward to break protein down into subcomponent amino acids.
The human body wants to preserve stored body fat as a last line of defense against starvation. If overworked and under-fed, the body will preferentially eat muscle tissue to save precious body fat.
Obese people that go on crash diets, precipitously slashing calories, might lose 100-pounds of body weight, yet still appear fat. Despite losing from say 350-pounds to 250-pounds, they still appear fat because they still are fat. The body has cannibalized muscle tissue and saved the fat. Though they might weigh 100-pounds less, they still possess 25-40% body fat percentile.
Lean protein is the bedrock nutrient in the physical renovation process because it supplies muscle tissue battered by a high intensity weight workout with the amino acids needed to heal, recover and construct new muscle tissue. Lean protein is a bedrock nutrient in the physical renovation process because it causes the basal metabolic rate (BMR) to elevate; the metabolic thermostat, the rate at which our body consumes calories, increases when digesting protein. Lean protein is a bedrock nutrient in the physical renovation process because it is damned near impossible for the body to convert it into body fat.
The other bedrock nutrient in the physical transformation process is fibrous carbohydrates: carrots, broccoli, green beans, bell peppers, spinach, cauliflower, onions, asparagus, cabbage, salad greens, Brussels sprouts and the like. Fibrous carbohydrates, like lean protein, are nearly impossible for the body to convert into body fat. Fibrous carbohydrates require almost as many calories to digest as they contain. A green bean or carrot might contain 10-calories yet is so dense and difficult to break down that the body has to expend nearly as many calories to break down that bean or carrot as the vegetable contains.
Fibrous carbohydrates have a wonderful "Roto-Rooter" effect on the internal plumbing: as they work their way though the digestive passageways they scrape mucus and gunk off intestinal walls and help keep sludge buildup to a minimum. For this reason fibrous carbohydrates are the perfect compliment to a lean protein diet. Too much protein can cause bile buildup: fiber is the Yin to protein's Yang. The two nutrients should be eaten together.
Both protein and fiber have a beneficial dampening effect on insulin secretions. It is no accident that professional bodybuilders, the world's best dieters, capable of reducing body fat percentiles to 5% while maintaining incredible muscle mass, construct their eating regimen around protein and fiber.
The best way to eat is to eat often. If you eat 3,000 calories a day the best way is in five 600-calorie feeding or six 500-calorie feedings instead of a breakfast containing 400-calories, a lunch of 1000-calories and a late dinner of 1,600-calories. Avoid calories easily converted into body fat.
Eat multiple small meals in the 400-600 calorie range comprised exclusively of foods near impossible for the body to convert into body fat. Plus, these foods cause the metabolism, the BMR, the body thermostat to elevate in order to digest them. Optimally you should eat every three hours: in about the time the nutrients from the previous meal have dwindled, been expended and exhausted, in about the time the elevated metabolism is 'settling back down to normal,' eat another small protein/fiber meal. This reestablishes anabolism, kicks the metabolism upward once again and gives the body more practice at assimilating and distributing quality nutrients.
They say practice makes perfect and by eating small, power-packed, tough to digest meals every three hours, the metabolism is kept elevated, anabolism is established and maintained and the individual never feels hungry. A person who is not hungry is far less inclined to binge on sweets and treats, junk and trash then the crash diet/calorie cutters who always feel hungry, deprived, listless and lacking energy.
The small meal/protein/fiber approach has been used successfully by elite athletes for decades and is not some untried dietary abstraction - rather it is the proven method of choice, one that has withstood the test of time, one that has been used for decades and been proven effective time after time.
If a person is able to establish a multiple meal schedule comprised primarily of lean protein and fiber eaten every three hours, then adds to this eating schedule some serious weight training and a cardiovascular regimen, physical transformation is a biological certainty.
Feeling a little blue? Why not try a jog around the block or a session with the weights? Exercise has been proven in recent years to not only benefit our bodies, but our minds as well. And it appears that there are a number of reasons why physical activity will keep the blues at bay.
Many of us are familiar with the idea of endorphins – chemicals released by the brain that can reduce the effects of pain and put us in a more joyful state of mind. Endorphins are released through physical activity, which is why you can kiss tension and depression goodbye with a daily walk around the neighborhood. Health experts all seem to agree that exercise is indeed good for the mind. But the benefits are much more numerous and far reaching than researchers originally assumed. Daily exercise can help in all of the following areas:
Depression – A study done at Duke University a number of years ago showed that exercise is as effective in treating stress and depression as antidepressant medications are. This means that you can commit to a healthy activity every day to beat your depression, rather than rely on a medication to do so. As little as 30 minutes of physical activity each day can boost your mood effectively, and it doesn't seem to matter what type of exercise you choose – aerobic workouts, strength training and programs like Yoga all seem to make a difference in a person's mood overall.
Insomnia – I can personally attest to the benefits of daily exercise in treating insomnia. Because exercise can reduce stress and anxiety, and just plain wear your body out, many people find that a daily exercise program helps them to sleep better. In order to find out what the best time of day is for your exercise regimen to work in improving your sleep habits, the Mayo Clinic suggests that you exercise close to bedtime for two weeks, and evaluate the quality of your sleep every morning when you wake up. Next, try exercising in the morning for two weeks, and follow the same process. Average your sleep quality for those two week blocks, and determine which exercise time brought on the highest quality of sleep. Cutting back on insomnia issues is a significant step in your mental health, since depression and other conditions can lead to poor sleep habits.
Stress – Ah yes, isn't life full of stress these days? Yet most of us don't really know how to keep our stress levels in check to protect our physical as well as our mental health. The good news is that stress management can be as simple as keeping your daily date to walk the dog or spend 30 minutes with your free weights. It might be a session of Yoga or Pilates, or a trip with a friend to the local Jazzercise studio. Exercise will reduce the physical tension that inevitably accompanies stress, clear our minds and lift our spirits.
Self Esteem – Studies show that regular exercise makes us feel good about ourselves. Logically, this makes a lot of sense – after all, if we look better, we tend to feel better and exercise is the first step in keeping our weight in check and our body healthy. Exercise also helps our self esteem, because when we stick with an exercise program, we feel a sense of accomplishment for a job well done. That kind of satisfaction is always good for the mind as well as the body.
So if you're feeling sad and blue, get off the couch and get moving. There are few things better for your mind than exercise.
Choosing a perfect diet isn't always easy. Here are some pointers that will help you plan a perfect weight loss program for yourself. Myth 1 Follow a strict diet.
Myths about magical diets revealed
Do not follow a regimented diet. Rapid weight loss causes the basal metabolic rate or BMR to fall. This makes your body less efficient at burning calories and more prone to putting the weight back on as soon as you're on a normal diet.
Myth 2 Starve/Skip a meal.
Do not starve or skip a meal. This is likely to increase weight as you run the risk of snacking. Besides, an empty stomach may cause headaches and irritability.
Myth 3 Eat low fat foods.
Do not get taken in by low fat labels. Low fat does not necessarily mean low-calorie and it is the overall calories consumed that matter. In most cases, low fat foods have more or less the same calories as regular food.
Myth 4 Avoid fats completely.
Do not avoid fats completely - fats do contain a lot of calories but they are also excellent sources of Vitamins A, D and E. Even though they are not recommended in large quantities, they are essential components of a balanced diet.
Myth 5 Totally eliminate snacking
Eat moderately. Do not eliminate snacks altogether. When calculating your total caloric intake, include the occasional snack.
Myth 6 Stick to certain food groups.
Don't stick to specific food groups. Eat a variety of foods. This will ensure you get all the nutrients besides keeping the meals interesting.
Myth 7 Fat is inherited.
We do not inherit fat but we do inherit lifestyles.
Last, but not the least, there are no good or bad foods. Only diets can be good or bad.
