Fitness and Weight Loss

Posts Tagged ‘fat’

Want to lose inches off my waist? While fad diets are everywhere, a recent study concluded that only those people who consume more whole grains and less refined cereals can do. Participants with the highest intake of whole grains (3 servings / day) had about 1 inch smaller waist circumference compared to those with the lowest consumption.

The study compared the intake of whole grains compared with refined 2.834 adults (average age 50 years) with the type of fat they had. The main sources of whole grains were black bread, breakfast cereals and oats ready to eat. Meanwhile, pasta, muffins and white bread topped the lists of refined cereals.

When the researchers examined closely to see the types of fat associated with the consumption of cereals, the results speak volumes about visceral fat, located deep in the abdomen and is associated with risk of diabetes and cardiovascular disease. Those with the highest intake of whole grains had the least amount of visceral fat, while those who ate refined cereals had more visceral fat. The detrimental effect of refined grains also had an effect on visceral fat, even when participants ate a lot of whole grains. People who ate refined grains, and had more visceral fat than those who ate only whole grains.

While whole grains look very good for reducing your waist, your benefits do not stop there. During the process, refined grains lose many of their vitamins, minerals and fiber, but these elements remain intact whole grains, so have greater nutritional benefit. It is said that three daily servings of whole grains may help reduce blood pressure. Similarly, could help reduce your risk of diabetes and prevent complications of diabetes if you already have.

To increase your intake of whole grains, including:

* Rice
* Whole-wheat pasta
* Oats
* Quinoa
* Whole Wheat Couscous
* Barley

To avoid refined cereals, white things think about:

* White bread
* Regular Pasta
* Regular couscous
* White rice
* Orzo
* Doughnuts

If you’re not used to whole grains and taste seem strange to you, try mixing the two types (white rice and whole wheat, for example) together and gradually add more whole grains and less refined. You’ll soon realize that it is the refined version of the strange taste.

Many women have the idea to lose weight because they are not satisfied with their bodies or are very plump, or really feel “heavy” to carry out activities at home or at work. The following article will give you some tips that you can start losing weight gradually, which is recommended.

Start doing exercises:

If you are a person who does not have the habit of exercising at least 3 times a week minimum, for there you have one of the causes of your overweight. You have different options to start getting used to exercise your body and do not necessarily have to go to the gym to do so, a half-hour daily walk or bike from home to work and back, is a way to start activating your body.

Your meals are reflected in your body:

If you are one of those girls who love to eat too many calories daily in sugary or fried food, walk down the wrong path. The problem of the calories we eat is converted into fat and making us work hard to burn them or make them disappear.

That is why to start a diet the first thing to do is go to a nutritionist, so that we can recommend what foods we can eat and / or avoid, and that every case is unique to each person.

Eating less fatter:

It is a mistake in wanting to lose weight fast and lots of girls and women have to sacrifice eating little or nothing, or just salad, believing that this will not affect your weight.

It should be clarified to lose weight through diet does not mean going hungry. If we stop eating or eat only a tiny part of what we should, we are attempting not only our health but our slimming effects will be delayed or never see it.

By depriving your body of food, will start to draw on our reserves and therefore we feel weak, and will not endure a moment more, and begin to eat ravenously hungry and getting fatter, moving to the anxiety.

Drink water to 2 liters per day:

If you’re not used to drinking water each day because usually you had the choice to drink cola or others, you should start to drink, because it will help to eliminate toxins, cellulite and hydrated when you start exercising.

Other alternatives to fluids when you exercise, if you want to drink pure water, are beverages that contain electrolytes, like Gatorade or Powerade, which can help you with the proper functioning of the body.

In North America there is a clear tendency to swallow too much salt, fat and protein. In contrast, the diets of nearly half the rest of the world’s population consists of 80-90% of rice.

Our bodies need three times more carbohydrate than protein or fat. Rice protein offers a way that is easily assimilated by the body, and the protein in rice than other groups of grains in their amino acid structure.

There are several different types of rice such as brown, wild and basmati that offer a variety of rice dishes. While rice may be high in protein, has to be considered as a starch in their menu and accompanied by other types of proteins like meat.

In addition to the nutrition that is, rice is not fattening, and the proof is that in the East (Japan, China, Tahilandia, etc) in countries where rice is the staple food is no problem of obesity, or heart, or cancer. So what do you expect to include rice in your daily diet?

artichoke is a vegetable that is very good diet and lose weight quickly. The benefits of artichokes that affect food intake obesity is its low-calorie foods. Containing only 49 calories per 100 grams of food. Help break down and burn fat by speeding up fat metabolism.

artichoke provides specific carbohydrates and contains plenty of fiber, potassium, magnesium, calcium and iron. artichoke also provides vitamins and antioxidants that help eliminate toxins and fat. Ideal way to prepare artichokes to limit his losses antioxidants, artichokes lightly cooked, about 10 minutes to steam.

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What is the Pritikin diet?

The Pritikin diet is named after its creator: Dr. Nathan Pritikin that created in the 80′s.

Initially used to treat heart disease, but when he saw that allowed to lose weight, began to be used also as a weight loss regimen.

Dr. Pritikin is author of “The Pritikin Principle, the calorie density solution (Pritikin Principle: the solution of the density of calories.) It explains the importance of basing food in natural products that have lower caloric density.

Pritkin diet is a diet that is based on the low consumption of fat and a diet rich in complex carbohydrates (75% -80%) and fibers. Read the rest of this entry »

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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Walking can be a good way to maintain weight. But we must be careful with our food and the necessary exercise, we should do to burn off the calories we consume without having to think about it. For example, if you eat a chocolate bar, we must walk 6 km to burn. if we eat a BigMac, we would need to walk at least 10km to burn those calories.

When someone walks 6 hours a week, adopting a better attitude and down the chances of suffering a heart attack, breast cancer, diabetes or a broken bone. Medical research shows that problems resulting from obesity, in many cases, most are caused by physical inactivity, which by their own obesity. It has more of life if it takes an active and healthy life.

If you have a baby, then you have to give him chewable prenatal vitamins!

If you need to lose weight accumulated over the years or following a proper weight, you must have a goal of losing about one kilo per week. This is a reasonable and realistic. Wanting to lose more is quite possible, but the weight loss is likely to be muscle mass. Losing muscle causes a decrease in metabolism, ie consumption of calories your body and loss of ability to lose fat, because they are burned in muscles (mitochondria).

After a while you’ll notice that weight loss will no longer take place and you will be forced to decrease your intake even more to lose. The scheme followed by a hair, is something difficult for the practitioner who provided musculation so hard to get to earn some pounds of muscle. The aim is to minimize the loss of muscle and lose maximum fat. For an overweight ten kilos to lose it will take a two and a half months, which varies depending on the individual.

Some will lose a lot and quickly at the beginning of the plan. For example, if you are obese with a large excess fat and that you have more water retention, you will lose more than one kilo per week because your body and more fat loss lose water stored in excess. Others will find it more difficult and you will have to adapt over time alimentation.