Fitness and Weight Loss

Archive for the ‘Cange habits’ Category

Changes in diet and daily physical activity have meant that our society suffers from excess weight, which affects the physical and mental health of many people. To address this “pathology” specialists insist the key to prevention lies in proper education from early childhood.

1. Is the world obese?
Obese. Spain is among the five countries with the highest rate of obesity and overweight in Europe. According to the World Health Organization (WHO), obesity and overweight characters has reached global epidemic. More than one billion adults are overweight and of these, at least 300 million are obese.

In Spain, data 2007 of the Spanish Society for the Study of Obesity (SEED), say 15.5 percent of adults are obese and 38 percent are overweight. Therefore, adding overweight and obesity, we can say that 54 percent of the Spanish population is overweight.

Today our country is among the five highest rates of obesity and overweight in adults in Europe, but if we sum in the child population data are alarming, especially as some bands between 11 and 17 years, where we led the list.

To understand the situation, it is interesting to know what they mean by medical societies obesity and overweight. Both terms are measured by body mass index (BMI), a result that is obtained by dividing the person’s weight by height squared.

If it is below 18.5 is considered that the individual is thin, if obtained between 18.5 and 25, are normal weight. If the result is between 25 and 30 speaks of overweight and above 30, this would be a case of obesity.

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You can trust in miracles for a month and eat carrot soup or chocolate ice cream every eight hours. Our proposal is to give yourself the devil of diets and take the safer route: lose weight without becoming crazy. Here are 7 keys to weight loss without starving.

1. The Seven Keys
Variety. Our food should always be full and varied food.
1. Changing attitudes. Remember that your goal is to be slim for life and can not be dieting forever. Educate your mind to eat well and gain weight.

2. Moderation. Neither extreme is good, not by overeating or default. Seek balance in your plate to get the balance on the scale.

3. Variety. The metabolism is designed to get energy from food so if you always take the same foods, end up fatter with a salad of lettuce, for very few calories it has. Buy food in season and enriches your recipe to fool the flab.

4. Health. Make sure the diet will make you stronger against disease. The extra kilos can make you see food as enemies when they are advocates for your health, eat to win.

5. Home cooking. If you cook at home, you control the ingredients of each food and how cooking, the key to eat anything without gaining weight.

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Without the use of diet pills, many people do not believe that they can lose weight. As long as people do not train to be healthy, the weight loss pill whim will not fade. The key to losing weight, exercise, eat well and self-control.

Not only is the pursuit of the key ingredient to better health is the key to losing weight. A person who is not required to join an expensive gym to exercise necessary. Simple exercises can be done on a daily basis, without much effort.

If the person is a lot of overweight, in a gym can be a good idea. One must understand that strength training will not help lose the beer belly. To lose the weight, cardio exercises are required.

Yoga is a toning exercise that greatly helps in losing weight. Yoga is a form of stretching and toning that develops muscles in the body and harder working machines. Once the muscles have adapted to the movements and stretches, it is easier to work on removing the fat around the muscles.

Aerobic exercises are the key to fitness. This is the main part of the exercise. The word “aerobic” means that the oxygen you breathe is balanced with the oxygen you use.

Many different types of traffic can be regarded as aerobics. Any movement that gets your heart pumping at a higher rate than usual aerobics. Running, jogging, or even stairs can be classified as aerobics.

Loss also depends on eating a healthy diet. A well-balanced diet is important to work slowly if you do not eat healthy for a few years. It is difficult to fully change a diet if it changed diet.

Slowly changing one or two things in your diet to start eating healthy. If you want to keep eating a healthy diet is important for many things. The more things you slowly change your diet, the easier it is to that diet and lost weight.

Change one or two things in your diet at a time to begin the development of good nutritional habits. The better chances you have to diet depends on you the more things change slowly. You get better results in your weight loss if you have more things in your diet.

Less than 20% of your total daily calories, the total amount of fat you intake. A label how much fat is in each item can be found on almost everything you buy from the store. Using self-control, follow the labels carefully and write your daily intake of about a Monday

If you have worked to reduce or replace the unhealthy products in your diet and self-control in maintaining your diet, after one month, a new diet, a regular habit. You do not write in your daily intake time is a regular habit. Loss will be easy if you follow these simple strategies.

Low self-esteem and broad and lengthy British Obesity study seems to show that low self-esteem during childhood is a risk factor for obesity in adulthood. She further argues that causation is the opposite of what was thought, low self-esteem leads to obesity, not vice versa.

The investigation, which was conducted by a team from King’s College London and published in “BMC Medicine, has lasted for decades, since the 70s. We studied 6,500 people age 10 years. They measured their BMI (Body Mass Index) and were given a psychological assessment, which, inter alia, measured their level of self-esteem. Twenty years later, when these children were thirty, they made a new assessment.

The most important result is that children who showed the ten years a low self-esteem (although still within the normal range) were those who, as adults, were more prone to obesity. They also found that this effect was stronger in women.

The researchers, led by Andrew Ternouth and David Collier, conclude that emotional problems should be considered a risk factor to cause obesity, which was no longer just a metabolic problem. This idea goes against the commonly accepted that obesity leads to low self-esteem, the causal relationship would be just the reverse.

Furthermore, this study leads many experts to recommend an early psychological intervention for children with certain emotional problems, in order to avoid the consequences that these might have in adulthood, in this case, obesity and its undesirable consequences. However, the researchers themselves acknowledge the importance of factors such as parental BMI, diet and exercise.

Without doubt, much less, the validity of this scientific study, since we Adelgazar.net, however, a critical interpretation of it, reading that has made us put the questions in the title of this article.

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Before you begin:

1. Among the many diets available to choose the most suitable for you (depending on your age, profile, etc. apple diet.). If you follow a strict diet consult a dietitian or your regular doctor about the appropriateness for you of the diet in question.

2. The most effective diets and rapid weight loss are not always wise or balanced for your body. The needs for calories or fat burning activity that requires to be considered, among other needs. Better to follow personalized diets.

3. Dude of the “miracle diets” and too fast: the apple, quince, peach syrup and lemon sap, (usually those based on fruits or vegetables) can be very beneficial and effective if they control the quantities or are fasting semi-fasts or very limited. No abuse.

You’ve chosen your diet … general tips apply to all diets:
1. Design with seriousness and realism Plan and try to fit as much as possible to the chosen diet. Take it seriously. There are things that help:

* Keep a diary in which record all types of incidents, including: weight (weighed just standing), points where you miss your diet, headaches, stomach aches or generally.
* Make public commitments to lose weight. Many people are secretly and this increases the difficulty (family meals, invitations to go out to restaurants). Talk about “your challenge”-at least among family and friends with the most closely related, will help a lot and find understanding and support if properly raised. Get away from “fat-burning” schemes without effort, aware that it will cost you an effort.
* Take for healthy activities and “slimming”: walk, to emphasize very healthy foods, read nutrition or advice on “good manners”, massages, showers, bathrooms ….
* Be aware of the benefits of lower weight, such as lowering cholesterol, heart problems, decreased risk of certain cancers associated with obesity, strengthen their will …
* Imagine lighter / light, try to visualize the benefits a few minutes at night just before sleep (really it works): clothing that may be made again, walk and move faster, well-being.
* Drink plenty of water or liquids and teas in general. The best diets never limit the liquid. Look at least a goal of 3 liters per day.
* Try going to the bathroom every day regularly. The removal is important and contribute to the success of his plan.
* Sleep eight hours. Sleeping little fat. Insufficient sleep causes the generation of the hormone that stimulates appetite and inhibits gives satiety signals to the brain, as pointed out by researchers at the University of Chicago, recently.

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Followed to the letter the instructions of the regime and put as much dedication are essential requirements to reduce kilos. But even the best diet designed fracasr risks if it represents a disproportionate effort.

Slimming and enjoy
Leaving favorite food is the worst that can be done when trying to control weight because it makes them more desirable and makes you feel deprived, and when you’re stressed or depressed you succumb to desire and give you a feast.

The key is “tempted by controlling the diet, ie eat a little instead of gorging: For sweets, eat a few spoonfuls of ice cream instead of a whole bottle, a minichocolate instead of a tablet, butter biscuits, instead of a can.

Balance yes, obsession no!
Continuously weighed to assess the outcome of a system only leads to emotional ups and downs, and that body weight can change overnight or even over a single day due to fluid intake and elimination.

These variations can make the balance obsessed discouraged if you do not see or feel changes allowing some slip safer if they find a small calorie weight down.

Ideally weighed once a week: a reduction from 200 to 500 grams per week means you’re in the right direction.

Physical exercise: tire without strenuous
Combine a reduced-calorie diet with a program of intense physical activity is likely to leave you so tired and sore, you are tempted to leave the gym.

It is best to gradually increase the exercise gradually without requiring too much, focusing more on welfare than it produces in the amount of calories you burn. In addition to helping lose weight, burn calories and increase metabolism, physical activity increases the motivation to maintain a healthy diet, reducing stress, give you more energy, help you sleep and make you feel in control of your life.

Changing lifestyle
Changing lifestyle is hard work that requires regular reinforcement to maintain motivation: give yourself small rewards ‘inedible’ (a movie, music CD, earrings) when you reach a goal, even the first kilo less.

Experts advise not set targets too ambitious, but not try to reduce more than 10 percent of body weight per time, which improves health by lowering blood pressure and cholesterol, which is quite an achievement.

Staying well is difficult once you get the desired weight be sure to congratulate the effort that you meant, because you will not have the incentive to see how you lose grams. or attention from others.

If your goal is losing weight, it is very important to follow carefully the following tips, which will help you avoid the typical errors, fail to make your achievements. As our interest is to obtain your goal, you read this note. We note that ordinary people commit certain mistakes when it comes to losing weight.

That’s why we highlighted 5 standard errors, which we consider important to be avoided. Read this letter carefully and see how we can improve your results

• Cutting calories dramatically.

According to what we spend to lose weight should be more than what we eat, but if you reduce your calorie intake to an excessive, between 800 and 1,000 calories a day, defense mechanisms try to maintain your body weight by reducing the metabolism. This is the worst thing we can achieve this reduction is of little heat because the body needs less energy by reducing metabolism.

• Too much time between meals.

Try to eat every 4 hours. Otherwise your blood sugar level too low to have the unconscious need to eat the first thing that falls into our hands. Insurance often come home with so much hunger you have to “rob” the refrigerator. If your blood sugar does not drop too much, you will not have this need.

• Skip breakfast.

Breakfast is one of the best ways to raise metabolism after the night has fallen, because she was “saving” energy.

• Drinking alcohol at dinner.

A usual. The problem is that to add many calories to the diet, the body becomes all that you do not need fat quickly. After dinner we did not do any activity that helps us to spend the extra intake.

• Not taking enough fiber.

Although the fiber does not help to raise the metabolism, if it helps regulate the intestinal transit. Besides working to lower the cholesterol level.