Fitness and Weight Loss

Posts Tagged ‘Burn calories’

Lose weight without going hungry is not impossible. It can and should eat everything. Here we introduce different types of foods that should be present in your diet. They will help you achieve your goal.

1. Fresh vegetables or steamed
Calories. Vegetables are a food that contains fewer calories. If you want to forget the unpleasant feeling of hunger, your stomach full of vegetables. A first course salad or steamed vegetables at will, say you get up from the table feeling full and without feeling hungry for three or four hours. Your allies are spinach, beets, Brussels sprouts, cabbage, red cabbage, broccoli, artichokes, watercress, asparagus, all types of lettuce (endive, escarole, lettuce, French, etc.).

Any of these fresh or cooked foods have few calories with the advantage that the energy provided is in the form of complex carbohydrates that ensure a continuous supply of glucose.

In addition, all vegetables contain insoluble fiber which has a satiating effect to swell in the stomach and sending signals of fullness to the brain to stop eating it. Next to the laxative effect of fiber prevents constipation and improves the conditions of the intestinal flora.

Finally, the plants are all the rage at the discovery of phytochemicals with trendy names such as indoles in cabbage, artichoke or cinarina of allicin in garlic.

It has been shown that these substances have medicinal properties to prevent tumors, improve cardiovascular health, prevent diabetes, ie, delay aging and diseases associated with aging.

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When trying to lose weight, or rather, reduce the amount of stored body fat, most people think that to succeed should have a diet of deprivation.

In fact it does not and why most never achieve the objectives proposed. For best results you must combine smart eating enough physical activity in a usual pattern of daily activities and not as an emergency plan with the imminent arrival of summer or holidays.

Insulin together with glucagon are key hormones in glucose metabolism, regulate the release of insulin through the diet is the foundation of fat loss by decreasing the amount of carbohydrate in the diet.

Eat to burn fat
The way to do this is quite simple, is to reduce intake of foods containing carbohydrates. Animal food that contains more carbohydrate is milk and its derivatives, so reducing its presence in the diet minimizes the production of glucose and insulin in turn.

You should not completely eliminate carbohydrate foods like bread, potatoes, rice, fruits, etc.. This is all incorporate a small amount of foods with high fiber content such as green salads, vegetables and legumes.

In other words, diet is the essential foundation for achieving lower blood glucose levels and allow the body to have enough to function normally.

This is something I have said in many other articles I have published, you must eat several times a day do at least 5 to 6 meals. Each contain carbohydrates, protein, fat, minerals, vitamins and other trace elements in sufficient quantity.

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Usually we are attentive to avoid the accumulation of fat in the abdominal area but when fatter fat accumulates around the body and especially over areas besides the abdomen. It is normal to form accumulations of fat in the back of the waist or lower back, face, outer thighs and abdomen, however according to each person consititución fat can build up in arms, chest and even in the face and neck.

For many people these parties become trouble spots as though to strictly follow workout programs and diets low in saturated fat, they fail to lose fat remnants that remain. Nevertheless, it is something that has no solution because we can follow several tips to eliminate rebel fat accumulation in specific areas.

Located in fat is to understand the fundamental principle that the decrease of body fat is given as an integral process, ie that both physical exercise and dietary influence on the whole organization and therefore it is important to perseverance, to continue with the training and healthy diet low in saturated fat and which ultimately are the ones that accumulate in these body parts.

Most people after several weeks on a diet you will notice significant changes in your appearance and energy level will look thinner, with better muscle tone and more energy, although even there some fat located in rebel areas.

To address these areas in a timely manner is necessary to take additional measures. For example, if it comes back we can increase the waist exercises that stimulate the muscles of the lower back to increase their activity and encourage fat burning, we can incorporate into the routine of weight lifting exercises like dead lifts or lumbar concentrating all the force in the area.

If the rebel zone is on the outside of the thighs or buttocks, then stride exercises like leg extensions and are suitable for combat. Note that you do each exercise to focus the effort in the right muscles.

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Almost every weight loss regime for entering fewer calories than are expended, such as low-calorie diets.

Slimming diet: fundamentals
As obesity fundamentally an imbalance between caloric intake from food and output of calories through metabolism, physical activity, and so on., What is sought in their treatment is that the input is less than the output.

Hence the schemes are, in general, low-calorie. In the most drastic calorie intake is located in around 1,000 calories per day (which, needless to say, not be tolerated for too long).

Examples of low-calorie menu :

Allowance scheme 800 calories
Breakfast: coffee with skim milk (125 grams) and a serving of fruit to choose from, twelve large strawberries, a tangerine large, three medium plums, a medium orange, a medium peach, half apple, half cup of applesauce, two apricots, half a banana.

Lunch: soup without fat, lean meat (100 grams), green vegetables (125 g), an egg, half a loaf of bread, a serving of fruit, skim Ieche (125 g.).

Snack: tea with skim milk (125 grams).

Dinner: soup without fat, lean meat (60 grams), green vegetables (125 g), a bun and a half, skim milk (125 ml.) And a serving of fruit.

Allowance scheme 1000 calories
Breakfast: coffee with sugar (5 grams), whole milk (125 ml.) And fruit (100 g).

Lunch: lean beef (100 g) green beans (at will), salad with paraffin oil (at will), an egg white, fruit (100 grams) and fat (3 g.).

Snack: fruit (100 g).

Dinner: lean beef (100 grams), pulses (at will), green salad with oil, butter (3 g) and whole milk (125ml.).

Diets 1200 calorie
Breakfast: coffee with skim milk (125 milliliters), bread (25 g) and a serving of fruit

Lunch: lean meat (100 g) green beans (125 g), a boiled potato, an egg and skim milk (125ml.).

Snack: tea with skim milk (125 milliliters).

Dinner: lean meat (60 g) green beans (125 g), bread (25 grams), a teaspoon of butter, a fruit and skim milk (125 ml.).

Keep physically active does not mean that you spend the whole day in the gym or playing sports. The key is to spend most of the day moving … Within these activities include: walking, climbing stairs, rising from a chair, brushing teeth, preparing food, walking the dog, dance, fix the garden, do housework, etc.. As you can see, these are activities you do in your daily routine. Your goal is to extend to the full.

Regular physical activity is very important to keep in good health and well-being. Being active helps you develop strength, keep your bones and muscles in shape, to relax, to look after your heart, sleep well and keep your good humor. To measure your progress, you can use a pedometer, a gadgets that put in a pocket of your trousers or hooked to your belt and counts your steps. Start slowly to achieve the recommendation of 10 thousand steps a day. You can use the following table to identify your level of physical activity.

Here are some tips to increase your daily physical activity, almost without realizing it. Courage!

In your home:
* Clean the house yourself (a).
* Tidy your yard.
* Walk 5-10 minutes before breakfast or after dinner.
* Instead of using the car, walk to the store.
* When you see TV, sit down right  and do not get down on the couch. Do not use the remote control, but stop to change the channel.
* Chat on the phone instead of standing in seated  or lying.
* Walk your dog.
* Parking your car as far as possible to the place to go.
* Save your stuff on the top or bottom of your furniture, so you have to make an effort to achieve them.
* When you go to the mall, give 1 or 2 additional laps.

In the office:
* Stand when talking on the phone.
* Take the stairs not the elevator. If your office is too high, a few floors down before and then take the stairs.
* It is part of the sports team of your office.
* If you use the bus, get off two stops early and walk the rest of the journey.
* Gives a lap around your building when you take a break or on your lunch hour.
* It takes more water to have to walk to the bathroom more often.