How To Lose Weight

How To Lose Weight

Do have more energy and you wish to feel healthful? Do you wish to lose some weight? You are like me, if you are saying yes. Lose some weight in the process and I wanted to be healthful. I've to say that you need to think healthful since there are plenty of different weights lose programs out here. Some do work, some don't, some you gain the weight back, but more then you lose, and you're on a rollercoaster ride. You've to First realize that you would like to be healthful and need a life style change. Secondly you to change your routine and want to learn what's healthful to eat and what's not. 

Juice fasting is a good way to shed weight, but people love to think of reducing weight rapidly and fast, but don't pay attention to how several years it can take to pack the pounds on. It can take a bit of time to detoxify your body, but it's very healthful and an excellent way of reducing weight. People look after they do and they're seeking to find the person that is qualify to fix it, if something goes car. You need to look after yourself as you try and look after your vehicle. Your body is the vehicle and you need to treat it as such. You need to think of long term healthful living and your body is the car. You need help with understanding what's good for your body like you need your mechanic to let you know what to put in your vehicle to keep it running correctly.

Four kinds of diet will make people short-lived

Dinner is too rich

Dinner sumptuously easy to get the following seven kinds of diseases.

First, dinner too late to eat, increase the probability of stones.

The peak of human calcium excretion 4-5 hours after a meal, dinner to eat too late, in the row of calcium peak has entered sleep. When people go to sleep, the urine will be retained in the urinary tract, can not be excreted in time, which will lead to increased calcium in urine and produce precipitation, the formation of long-term accumulation of stones.

Second, dinner too sumptuous, over time, resulting in obesity.

In the evening, the content of insulin in the blood is the peak of the day. Insulin can convert the blood sugar into fat and condense on the blood vessel wall and the abdominal wall. The supper is too rich to eat. In the course of time, people become obese.

Third, if dinner is too full, it is easy to induce diabetes.

If you eat too full dinner, it will stimulate a large number of insulin secretion, making insulin aggravate, leading to hormone aging, easy to induce diabetes.

Fourth, dinner too full, too late, easily lead to gastrointestinal diseases.

If you eat too full at night, too late, will not allow the stomach to rest, food debris wear mucosal tissue is not well restored.

If dinner is full, protein foods can not be completely digested. In the role of intestinal bacteria, produce toxic substances, combined with a small amount of activity makes the intestinal peristalsis slow, prolonging the retention time of toxic substances, increasing the risk of colon cancer.

In addition, during prolonged sleep, the body enters a rest state, a lot of food will accumulate in the stomach, these foods will make a large number of gastric acid secretion, which will also stimulate the gastric mucosa. If such a long-term diet, it can easily lead to gastric mucosal erosion, ulcers, if there are carcinogens in food, but also may induce more terrible gastric cancer.

Fifth, sumptuous dinner destroyed the human body clock, easy to suffer from insomnia.

The long sumptuous dinner, which lasts for a long time, destroys the body's normal biological clock and makes it easy for people to suffer from insomnia.

Eating too late dinner, food intake increases, will lead to stomach food accumulation, this time people will have the feeling of bulging stomach, which oppression around the organization, making it difficult to sleep.

Sixth, excessive intake of energy dinner, easy to induce cardiovascular and cerebrovascular diseases.

Dinner intake of excessive energy, especially excessive saturated fatty acids and cholesterol, the excess fat and cholesterol easily accumulate in the vessel wall, induced atherosclerosis and cardiovascular and cerebrovascular diseases.

Seventh, dinner sumptuous, increase the burden on the kidneys.

Many people like big fish, skewers of barbecue, seafood beer, but at night to eat these things will make the kidneys can not afford to, once the kidneys over load, kidney disease will suddenly come, caught off guard. If dinner without restraint plus not found in time, it will further aggravate the disease development, and ultimately kidney failure, uremia. Once you have the disease, you are at risk.

Healthy dinner should eat so?

Dinner is a good time to "catch up" for one day nutrition. For example, if breakfast and lunch did not eat coarse grains, steamed sweet potatoes at night, pumpkin or porridge bowl; did not eat enough to eat vegetables, 500 grams of vegetables; dinner during the day did not eat soy products, the evening should be appropriate to add soy products ... ... should pay attention to not eat the sea to eat Hu, the amount can be added.

Dinner to eat early, can greatly reduce the incidence of urolithiasis. Dinner before 7 o'clock in the most healthy, eat less, quantitative as well, not overeating. In addition, the healthy dinner also need to pay attention to the following three points:

Eat only 5 points full.

General requirements for dinner to provide heat to not exceed 30% of the total daily calories. After 7 o'clock, the golden period of gastrointestinal digestion has passed, gastric juice decreased, gastric motility worsened. At this time "make-eat" dinner, eat less than normal dinner. Best only half the normal dinner, which is 5 minutes full. This feeling is "just eat cool," we should put down chopsticks stop mouth.

Eat more slowly than normal dinner.

Because it is late, eat slower, you can chew the food more broken, more conducive to gastrointestinal digestion. At the same time also give the body a response time, let the body experience 5 full feeling. At the same time it is best not to "look at the video while eating, talking while eating", so the most impact on digestion, will inevitably increase the burden on the stomach.

More mainly vegetables and coarse grains.

If dinner is too late, do not eat big fish. These fats and proteins can exacerbate the body burden, even when you are asleep, and the body is still helping you to digest these residual foods, which will undoubtedly lead to diseases such as high cholesterol and high blood pressure.

Therefore, dinner must be biased, in particular, should be more intake of some fresh vegetables, try to reduce the excessive intake of protein, fatty foods. The best is to eat a little vegetable + coarse grains. This mix will not increase the body's burden at all. A lot of dietary fiber, can speed up food in the intestine of the residence time, to avoid cancer.

Coarse grains yam particularly good, can relieve constipation, but also to prevent the three highs. Work in the morning, the time is tight, and seldom eat the rest of the food outside, may wish to find time to cook at night.

Smoking after a meal

Smoking after a meal, nicotine will be quickly absorbed into the blood, making people in an excited state, smokers and therefore have "a cigarette after dinner, live a happy race," said one.

In fact, smoking after smoking on the body more than usual poisoning. Smoking a cigarette after a meal, poisoning is greater than the sum of smoking ten cigarettes. Because after-meal smoking will interfere with food digestion, affecting nutrient absorption, but also cause direct damage to the stomach and duodenum, gastrointestinal disorders, increased bile secretion, easily lead to abdominal pain.

After people eat, gastrointestinal peristalsis, blood circulation to speed up, then the body's ability to absorb smoke into the "best state", the toxic substances in the smoke easier than usual to enter the body.

Suggest full quit smoking. According to the World Health Organization, smoking cessation can increase its life expectancy, quit smoking at the age of 60, and its life expectancy can be increased by more than three years. Quit smoking begins at the age of 50 and life expectancy can increase by more than six years. It is not too late to quit smoking at any age.

This article integrates: family doctor online, ELLE Chinese network, Hualong network health, weather network, liberation daily newspaper and other network synthesis

Easy to eat breakfast without aging, supper too full, easy to insomnia, and even sick. Eating food is a big pleasure, but improper eating practices can speed up our lives and shorten our life expectancy.

4 kinds of diet will hurt

Do not eat breakfast

Do not eat breakfast severely injured stomach, so you can not work energetically, but also easy to "show the old."

Imperial College London study found that without breakfast, the brain will release a signal that requires high calorie, resulting in lunch and dinner intake of "junk food" greatly increased the chances. Long-term, obesity, high blood pressure, high blood lipids and diabetes will come to you. Research from Harvard University in the United States also confirmed that such an approach would increase the risk of heart disease by 27%.

In addition, eating breakfast will be short-lived for ten years.

Breakfast is too early to eat.

Doctors pointed out that as early as 6:30 to eat breakfast is too early to eat, premature ejaculation can not get enough rest, over time, will have an impact on health. The best breakfast eating time is between 6:30 and 8:30.

Often eat soy fritters.

Soybean milk is a fat food, fried fritters are fried at high temperatures, and may be repeatedly used over the frying oil, frying easily destroy food nutrients, repeated use of frying oil to eat more easy to cause cancer, good health Extremely unfavorable.

Wang Xingguo, chief of nutrition department of Dalian Central Hospital, said: "Fried dough sticks and cakes need a lot of oil, and hawkers are likely to use ditch oil. Even regular oils, after repeated cooking, will have more harmful ingredients." Therefore, Do not eat often, eat once a week solution to addiction is enough.

Breakfast last night eating leftover food.

There are some leftover food overnight, will produce nitric acid, a carcinogen, eat into will be harmful to health, long-term so may also cause cancer; while some people do not even heat the leftovers to eat, This is very easy to stimulate the gastrointestinal tract, and even vomiting and other symptoms caused by diarrhea.

Breakfast walked to eat.

This phenomenon is particularly evident in urban white-collar workers. The most common phenomenon in the street breakfast stalls simply buy breakfast, walk while eating, quickly solve the breakfast problem. This way of breakfast, over time will hurt the gastrointestinal digestion, resulting in gastroenteritis.

And breakfast street to buy, health is difficult to guarantee. Many stalls are looking for money while processing food, stalls are located in the roadside, dust, car exhaust "one after another."

Breakfast is not nutritious, the reaction can not keep up.

Poor quality of breakfast, resulting in relatively low blood sugar levels, can not provide sufficient energy to the brain in time, prone to palpitation, fatigue, lack of concentration and other issues, greatly reducing the efficiency of work and study.

Breakfast not only eat, but also to eat well, but the survey found that people generally pay less attention to breakfast with nutrition, eat more simple. Dr. James Balch, Indiana University School of Medicine, pointed out that eating a single will lead to the body lack of essential vitamins, minerals, etc., and even seriously impeded blood circulation.

How to eat healthy breakfast?

Virginia Commonwealth University research shows that the more abundant breakfast to eat, blood sugar, lipid control better, the more significant weight loss.

What is the best stomach to eat breakfast?

Choose five shell and root stalks as the staple food. Not only rich in sugar, but also can quickly provide the basic energy needed by the body. A nutritious breakfast with porridge, bread, radish cakes, toasts, oats, whole-shell chips ... as a staple food or a coarser five-shelled rhizome, such as whole wheat bread, cereal porridge, etc. .

Breakfast is a good opportunity to replenish your milk. Dairy products are one of the sources of high-quality protein and are rich in calcium. Of the foods commonly consumed, none of them have a calcium content comparable to that of milk.

The use of breakfast time to intake of milk, such as a glass of milk, goat's milk, low-sugar yogurt and so are good choices, in addition to milk calcium and skeletal development related to the same time, with the promotion of nerve and muscle stimulation Induction, in other words, has the effect of stabilizing emotions.

Therefore, in the morning to a glass of milk, or soy milk is not bad, then fried a poached egg, are able to eat high-quality protein, let us look full of energy and vitality early in the morning.

Breakfast to add fruit, the quality will be better. Fruit is a rich source of vitamins A, C, and contains vitamin B group, fiber, and minerals, not only has an appetite stimulating effect, while promoting intestinal peristalsis and maintain the body acid-base balance. For example, we can choose to eat porridge with vegetables, or to a lettuce salad, ham sandwich with cucumber. And eating an apple, orange or half a banana after breakfast will be better.

Breakfast food try to be delicious, appetizing; there is sufficient quantity and better quality; small size, high heat; preparation time-saving effort; in the choice of food to pay attention to dry dilute collocation, meat and vegetarian both. If time is up, take some biscuits and eat.

Eating too fast

Increased gastrointestinal burden, leading to obesity. Eating too fast, the food is not fully chew, is not conducive to oral food and saliva amylase preliminary digestion, increase gastrointestinal burden; chewing time is too short, the vagus nerve is still over-excited among the long run, prone to obesity due to loss of appetite.

Suggestions should be chewed, set aside more time to eat.

Breakfast is too fast risk of cancer.

The most direct impact of devouring is indigestion. The United States, South Carolina Medical University study pointed out that chewing is not fine, increased gastrointestinal burden, risk of gastroesophageal reflux greatly increased.

Japan's neurology, medicine, Dr. Masayoshi Misasa Kai said eating too fast can not stimulate brain activity, people will become stupid. Osaka University, Japan also found that eating too fast will lead to doubling the chances of obesity. Moreover, most people rush to eat despite the food too hot, long-term high-temperature diet may induce cancer. More and more studies have shown that overheating is closely related to various gastrointestinal diseases such as esophageal cancer.

eating high protein breakfast will help to lose weight

Eat well sooner. A recent study by the Commonwealth Scientific and Industrial Research Organization found that eating breakfast-rich protein-rich foods is good for weight loss.

The report, "Protein Balance: A New Concept for Weight Management," reports that the latest scientific evidence supports the conclusion that at least 25 grams of protein per meal helps control hunger and enhance muscle metabolism. Breakfast Eating protein-rich foods reduces hunger and helps with weight management.

Project leader Novak said that Australians consume significantly less protein per day in breakfast than in the other two meals, and increasing breakfast protein intake helps control appetite. "If you find it hard to control your appetite, eating protein-rich foods at breakfast is a good way to lose weight without feeling especially hungry and not particularly greasy for unhealthy food."

The report encourages people to consume more protein at breakfast, but most Australians consume more protein for dinner and breakfast for only a small portion. The country's women average 11 grams of breakfast protein intake, men 15 grams, fewer older people, but in fact the elderly need more protein.

Noack said two people in every three Australian adults are overweight or obese, raising the risk of developing chronic diseases. Scientific evidence supports the idea that reducing fat requires more protein-rich foods, combined with exercise.

The four ingredients that contribute to weight loss should be eaten

After entering the summer, it is definitely the best moment for a handsome guy to show her body shape. But not everyone is the kind of body that is thin, undressing. If you are still on the road to lose weight , in addition to regular aerobic exercise, but also control your mouth.

We recommended 4 kinds of effective weight-loss ingredients, added to your daily diet , weight-loss just around the corner.

• Slimming ingredients 1: pepper and pepper

Capsaicin among them will stimulate the body to release epinephrine, accelerate the metabolism level of the body; at the same time it can restrain the appetite, make people not easy to feel hungry.

• Slimming ingredients 2: green tea

Drink 3 times a day tea, the body's metabolic rate will increase 4%, in other words, easier to metabolize and consume fat.

• Slimming ingredients 3: marine fish

Marine fish reduce the level of hormones in the body that reduce the body's metabolic rate, so it is best to eat the fish more than three times a week.

Slimming ingredients 4: bananas

Although bananas are high in calories, but fat is very low, but also rich in potassium, both full belly and low fat, can reduce the accumulation of fat in the body, is ideal for weight loss food.

5 important weight loss tips

Know these weight loss knowledge, 3 months of training top 1 year before training

• First, the best weight loss come with training intensity

Intensity is the core factor affecting the efficiency of lipid-lowering, the intensity of different situations have different meanings, but here, the intensity refers to exercise heart rate

As you can see, as the exercise intensity increases, the fat consumption increases. If you want to lose weight efficiently at home, high intensity interval training (HIIT) is your first choice.

In ensuring their own body can afford to maximize heart rate is the key to efficient fat reduction, exercise heart rate maintained at about 80% of the maximum heart rate can be calculated maximum heart rate can be used the following formula:

206.9 - (0.67 * age)

The combination of HIIT and resistance training is key to your practice of six abs: complete resistance training and then HIIT, completing HIIT 3-4 times per week for 20 minutes each

• Second, reduce abdominal fat

Experimental studies have shown that a 2% reduction of belly fat by controlling diet alone can help you lose 18% of your belly fat while controlling diet and keeping low-intensity aerobic exercise or HIIT for the same amount of time.

If you are already exercising HIIT 3-4 times per week, it is advisable to control your diet and add 2-3 times a week low intensity aerobic training (40-60 minutes duration) such as jogging, Take the elliptical machine and pedaling bicycles, etc., in order to burn fat more efficiently and achieve fat reduction more quickly.

• Third, the impact of low carbon water on your training

Low-carbon water will affect your training performance? That's right, that's it, but it's just the beginning. However, after you get used to it, your performance will be the same as with higher carbon levels.

If you have no problems with low-intensity aerobic training on an empty stomach in the morning, it will be difficult at first, but after 7-8 training sessions, your body will adapt and behave the same as your breakfast and retraining .

• Fourth, only abdominal resistance training can practice 6 abs?

Unfortunately, it does not work. Many people do a great deal of abdominal resistance training every day, like a lot of curly belly, but the opposite is true. Only doing these exercises can not reduce the fat in the abdomen. This will only increase the muscle strength and waistline of the abdomen.

If you want to morph out of abdominal muscles, control your diet, and choose HIIT or low-intensity long-term aerobic training or a two-pronged approach.

• Fifth, circular training can replace aerobic training it?

Of course you can, and the effect of reducing fat better!

The study showed that during the 12 weeks of training, subjects were trained three times a week for 50 minutes each, and the results showed that intensive training in cycling resulted in more fat burning than standard aerobic training (treadmill) .

What is a high intensity cycle training? for example:

3 sets of hard pull (using Rest Pause technology: Suppose 180kg deadlift pull 8 times, rest for 20 seconds, then complete 3 times, and then rest for 20 seconds, and then completed 1-2 times. The following actions all use this technology) Break 30 -60 seconds

A group of abdomen without group rest

3 groups of high pull-down group to rest 30-60 seconds

A group of abdomen without group rest

Three groups of barbells rowing between groups 30-60 seconds

A group of abdomen without group rest

3 groups sitting rowing group break 30-60 seconds

A group of abdomen without group rest

This type of training maximizes fat burning while resistance training, and is a good choice for those who are disgusted with running, but low-intensity aerobic training may be required to reduce fat quickly in a short period of time.

9 action a chair home fitness! Body muscle training

Want to increase muscle , you have to eat more to practice.

A diet

Increase the muscle need to increase weight, you have to change the previous eating habits, eat more, five meals a day, add more carbohydrates, protein, fruits and vegetables, kept eating, eat support.

Each of the most painful thing is not the hard work of exercise, but to eat, eat the pain is also very uncomfortable, but no way, you want to eat big enough to eat!

Second, training

Training is also one of the main reasons affecting the effect of muscle increase, muscle training requires a comprehensive scientific training program, so that the whole body muscles to help, so that muscle more harmonious and beautiful.

So it is necessary to develop a scientific and rational training program.

Many people are trained by venues, equipment and other external conditions.

Today, small hi for everyone to recommend a set of training courses , the whole only need a chair (there is a need to do 2) to help, you can practice the whole body muscles.

A total of nine actions, come and learn it Were able to get to: chest , arm , abdominal muscles , buttocks, legs and so on.

Body training action one:

Body training action two:

        Body training action three:

Body training action four:

Body training action five:

Body training action six:

Body training action seven:

Body training action eight:

Body training action nine: