Each food product by its effects on the process of losing weight, some reduce the feeling of hunger, while others evoke the feeling of satiety, almost no calories, others stabilize the metabolism. What foods contribute to weight loss?
• Pears and Apples: they have a large amount of pectin, trace elements and vitamins, they cause a feeling of satiety. They are ideal for a short snack, very suitable for diet and weight loss.
• Figs: This product helps the digestive system, because figs contain many important fibers. Figs unconditionally belongs to the category “What foods promote weight loss.”
• Pine Nuts: by they contain rich protein, they help to reduce appetite. Appropriate for snacking and as one of the ingredients in vegetable salads.
• Almonds: a storehouse of valuable substances. It has a fatty acid, iron, calcium, phosphorus, fiber, vitamins. Despite the high fat content, recommended for weight loss, since most of its fat is not broken down and subsequently are not absorbed by the body, and simply displayed.
• Low-fat cottage cheese: a long time is able to saturate the body due to increased protein content. As part of an easily digestible protein curd is present, but it is well known that the digestion of heavy-digestible protein the body expends more calories than the digestion of fats and proteins together.
• Cold soups to warm up cold food by the body spent some calories, causing weight loss. Cold soups for a long time saturate the body and fill your stomach. On request they can be replaced by vegetable juices.
• Fish: One of the useful products to reduce the figure, so it also got a list of “What foods promote weight loss.” It has good effects on the thyroid gland and the heart, provides iodine and essential fatty acids, helps burn fat.
• Green Tea: contains nutrients. To achieve the greatest effect should drink per day for at least four cups of tea.
• Spicy condiments: horseradish, spicy mustard, pepper, pepper, chilli peppers. All these products have excellent properties due to the production of energy in the body when they are stimulated by the consumption of active fat-burning processes.
Friday, 28 December 2012
Wednesday, 26 December 2012
Myths about the calorie content
Every product has a caloric content, or in other words, energetic value. There are products with high, moderate or low calorie. High-calorie foods, usually contributes to weight gain, so it is trying to exclude from the daily diet. In order to maintain good physical shape, performance, smart appearance and health, you need to monitor constantly the energy value of food.
There are many high-calorie products that we are trying to eliminate from our diet to lose weight. But what are the myths about calorie content of products? Let’s try to figure it out!
Myth №1 – We know about caloric content of products everything.
In general, one of the biggest misconceptions is that vegetables and fruits lower in calories than, for example, meat products. But even among them we can find, from the constant use that a couple of extra pounds is provided. For example, olives, their average calorie intake (5-7 large berries) is comparable to a small portion of lean fish. A half avocado on calorie is comparable to a good sandwich or a pie with meat!
Grapes – it belongs to the berries, from which you an be very fat. In fact, grape contains substances that increase the appetite, so if you eat it, eating dense enough lunch or dinner, it is actually possible to gain weight. When used within reasonable limits, 5-10 berries per day, full of grapes you are not threatened. However, it does not knowingly carry to a high-fruit. Grapes contain a large number of sugars, causing increased levels of insulin in the blood. This should draw the attention of persons with diabetes or obesity.
Dried fruits and nuts are high-calorie. Although they are often positioned as a useful supplement to the cereal flakes (cereal and a variety of bars). They are certainly useful, but they do not call diet.
Many believe olive oil is less nutritious than sunflower oil or butter. Calorie content of these oils is about the same.
Myth № 2 – To eat after 18.00 strictly prohibited.
If you have a schedule for the evening (or night), you come home late, go to bed after midnight, you just need to recreate a full meal. If you are at the same time stubbornly repeat to yourself that you can not eat after 18.00 it will negatively impact not only on your figure, how much to health. After 18.00 is not recommended in the standard mode of the day, with the departure of sleep at 21.00 – 22.00, but this rule may be exceptions. It is not necessary to understand everything literally.
Myth № 3 – In order to lose weight, you need to eat foods with negative calories.
Some people believe that there are foods in the use of which calories do not accumulate, but rather spent. Proponents of these diets claim that there can be anything you want. We just need to add to your diet such foods with negative calories, and they will help keep the weight at the proper level.
This myth, of course, did not appear out of nowhere, the fact that the implementation of any process in the human body requires energy, so even in the digestion of food needed calories. Some foods have a very low calorie, that after it digesting we get to the “bottom line” is almost a pure zero. But this does not mean that consuming these products, we can with impunity eat sweets, cakes and pies.
Myth № 4 – By drinking cold water is consumed more calories, which helps to lose weight.
In fact, in the use of melt (rather cold) water body spends no more calories than when using ordinary water, at room temperature. But even if you drink about 2 liters of melt water every day, then spend no more than 70 calories, it can not compare with even a light dinner snack, during which purchased at least 200 or 300 calories.
Myth № 5 – To avoid getting fat, you should choose low-fat foods.
In fact, most often it is just a publicity stunt. And if cheese can actually be fat, it’s on the cake, cake or other goodies that we should not wait. Rather, they are not inferior to the energy value of their normal counterparts fat or to improve the taste they have added extra sugar, starch or flour substances that only increase their calorie content. In the end, it turns out that fat in the product there is little (the manufacturer does not lie – a product of low-fat!), but plenty of carbs.
In reality, the myths about calories and how to reduce it – big set. In order not to fall for another of them, carefully study the information on the package, pay attention to the composition and use common sense.
There are many high-calorie products that we are trying to eliminate from our diet to lose weight. But what are the myths about calorie content of products? Let’s try to figure it out!
Myth №1 – We know about caloric content of products everything.
In general, one of the biggest misconceptions is that vegetables and fruits lower in calories than, for example, meat products. But even among them we can find, from the constant use that a couple of extra pounds is provided. For example, olives, their average calorie intake (5-7 large berries) is comparable to a small portion of lean fish. A half avocado on calorie is comparable to a good sandwich or a pie with meat!
Grapes – it belongs to the berries, from which you an be very fat. In fact, grape contains substances that increase the appetite, so if you eat it, eating dense enough lunch or dinner, it is actually possible to gain weight. When used within reasonable limits, 5-10 berries per day, full of grapes you are not threatened. However, it does not knowingly carry to a high-fruit. Grapes contain a large number of sugars, causing increased levels of insulin in the blood. This should draw the attention of persons with diabetes or obesity.
Dried fruits and nuts are high-calorie. Although they are often positioned as a useful supplement to the cereal flakes (cereal and a variety of bars). They are certainly useful, but they do not call diet.
Many believe olive oil is less nutritious than sunflower oil or butter. Calorie content of these oils is about the same.
Myth № 2 – To eat after 18.00 strictly prohibited.
If you have a schedule for the evening (or night), you come home late, go to bed after midnight, you just need to recreate a full meal. If you are at the same time stubbornly repeat to yourself that you can not eat after 18.00 it will negatively impact not only on your figure, how much to health. After 18.00 is not recommended in the standard mode of the day, with the departure of sleep at 21.00 – 22.00, but this rule may be exceptions. It is not necessary to understand everything literally.
Myth № 3 – In order to lose weight, you need to eat foods with negative calories.
Some people believe that there are foods in the use of which calories do not accumulate, but rather spent. Proponents of these diets claim that there can be anything you want. We just need to add to your diet such foods with negative calories, and they will help keep the weight at the proper level.
This myth, of course, did not appear out of nowhere, the fact that the implementation of any process in the human body requires energy, so even in the digestion of food needed calories. Some foods have a very low calorie, that after it digesting we get to the “bottom line” is almost a pure zero. But this does not mean that consuming these products, we can with impunity eat sweets, cakes and pies.
Myth № 4 – By drinking cold water is consumed more calories, which helps to lose weight.
In fact, in the use of melt (rather cold) water body spends no more calories than when using ordinary water, at room temperature. But even if you drink about 2 liters of melt water every day, then spend no more than 70 calories, it can not compare with even a light dinner snack, during which purchased at least 200 or 300 calories.
Myth № 5 – To avoid getting fat, you should choose low-fat foods.
In fact, most often it is just a publicity stunt. And if cheese can actually be fat, it’s on the cake, cake or other goodies that we should not wait. Rather, they are not inferior to the energy value of their normal counterparts fat or to improve the taste they have added extra sugar, starch or flour substances that only increase their calorie content. In the end, it turns out that fat in the product there is little (the manufacturer does not lie – a product of low-fat!), but plenty of carbs.
In reality, the myths about calories and how to reduce it – big set. In order not to fall for another of them, carefully study the information on the package, pay attention to the composition and use common sense.
Sunday, 23 December 2012
Metabolic Engine
Why one can lose weight quickly, follow a diet of fruits and vegetables, while others just get fat on it and gaining weight? All the matter in the gut: if a long lazy body, lose weight will not work.
How to start your metabolism? Of course, with products that enter the body, split by digestive enzymes, they are partially digested in the stomach, but a large proportion of them (including the fat component) is absorbed in the small intestine, and the final products are derived through the colon. It is obvious that for the normal metabolism of the longest organ in the body – intestines – must run like clockwork, but we then sat down on a diet, then eat again, violating his work …
HOW LONG DOES IT
In a normal meal in the small intestine is moving at a speed of 2,5 cm per minute and digested five or six hours. In the colon waste spend much more time: seven hours in the cecum, nine – in the colon, 34 hours – in the sigmoid and straight. Add to this a few hours that the food remains in the stomach, and get exactly two days for the whole digestive cycle.
A tendency to constipation this time increases by several times, and therefore increases, and weight. The fact that accumulated in the intestines of human waste – undigested nutrients – continue to be absorbed into the blood, and eaten to digest than the standard 60-70% and almost 100%. As a result, those who have bowel lazy, get out of the usual portions of food 2 times more calories and will inevitably get better, also delayed in the body “production residues” poison the body from the inside soaked, toxins enter the bloodstream and spread it throughout the body in violation of the liver, compromising the skin and hair.
But the lazy body on purpose. Constipation – a sign of decreased activity of the thyroid gland, which determines the rate of metabolic processes in general and in particular the burning of fat, and still is a consequence of a sedentary lifestyle. If you’re not paying attention to fitness, a little move, and intestinal motility is sluggish.
Do not less than 10 thousand steps a day: walking affects the motility better than any laxative. If there is no time for a walk, you can help the intestines with special medications, but always run to the drugstore is not: pharmaceuticals, of course, relieve constipation, but often addictive and subsequently aggravate the disease.
By the way, wake up lazy intestines, forcing him to work actively in the morning, helps a glass of cold water drunk before breakfast. The same effect has a glass of warm boiled water with the juice of half a lemon at night.
The more actively absorbed nutrients, the more they are deferred in reserve. Therefore, to reduce weight, you should not give to get eaten products from the intestine into the bloodstream.
These drugs bind in the intestines of the fat or carbohydrates, not allowing them to digest, so you can lose weight without changing the usual power supply system.
However, in practice, things are not so smooth: revolts against bowel drug sabotage. “Blocked” fats cause severe diarrhea, and can not digest carbohydrates fermentation begins, which is accompanied by increased gas production. In addition, in both cases, suffer intestinal microflora and develops over time dysbiosis, which leads to the exchange failures, increase blood cholesterol levels and a set of extra pounds.
By the way, many people have weight problems begin after taking antibiotics, because drugs destroy the intestinal bacteria. That’s why doctors prescribing a course of antibiotics and probiotics at the same time prescribed that stimulate the growth of natural micro-flora of the intestine.
Despite all efforts, you can not lose weight? Turn in the analysis for bacteria overgrowth! If the number of beneficial bacteria in the gut is less than pathogens, it is necessary to take immediate action. In severe cases have to – but only after consulting your doctor! – Take first course of bacteriophages (drugs that destroy harmful bacteria), and then drink formulations with probiotic microorganisms. But most of all to correct dysbiosis enough to choose a diet with lots of dairy products that are beneficial to the intestinal microflora. As soon as peace is established in the abdomen, weight will decrease.
To improve the performance of the intestine, especially after a hearty meal too many taken of enzymes that remove the feeling of heaviness in the stomach. But if you worried about excess weight, it is better to leave the table with a slight feeling of hunger than to swallow pills. Additional enzymes facilitate digestion, and as a result eaten digested more completely, and hence increase in calories and weight will increase. Do not forget that the level of absorbability and increases the enzyme bromelain, which is in great quantity in the pineapple. Therefore, regular ingestion of yellow pulp also can affect the shape.
EFFECT OF BALLOONS
Everyone knows that to lose weight, you need to eat low-calorie foods – vegetables, fruits, vegetables. That’s just the intestine was firmly opposed to a vegetarian diet. The information contained in the plant tissue provokes boiling, the stomach begins to ache and swell. As a result, the scales show that you lost weight, and measuring tape indicates that waist circumference increased. How can that be?
Best in this situation is to start a food diary. Indicate in it, what you eat and how to respond to a meal the intestine. List of products that cause flatulence, is large enough, but, fortunately, the response to each individual. Someone turns into a balloon after eating some spinach, some – after drinking a glass of milk. Exclude any suspect foods from your diet does not make sense, you must first make sure that the problem relates to them. By the way, get rid of the gassy will rate a doctor appointed by the probiotics. In some cases, you can check and composition of intestinal gas: it is capable of a lot to talk about nutrition errors.
For example, the presence of hydrogen shows too many sweets in the diet and / or intolerance to milk sugar-lactose. All these are causes of bloating.
SECRETS OF PLANT DIET
But what if the food diary was noted almost all plant foods? How to lose weight then?
The main thing – the right combination of fruits and vegetables. The tendency to exclude from his flatulence menu of salads, raw vegetables. To eat cherries, pineapple, oranges and other acidic fruits, make a two-hour break before setting the table for dairy products and grains. And make a list of forbidden sweet fruit: firstly, they have a lot of calories, and secondly, they cause fermentation in the gut.
Tip: tomatoes, cucumbers, onions eat not in a salad, but separately. Other vegetables are boiled or baked. Please note the following fact: beans, peas, beans and lentils are losing up to 90% of its gas-forming properties, if they are soaked for 12 hours per day sprout in a wet towel or cook for 30 minutes in plenty of water with spices – ginger, savory and seeds fennel.
Reduce flatulence help chinese massage. Find a point located midway between the navel and the lower end of the sternum. Gentle pressure on her middle fingers, perform rotational movements but in a clockwise direction within one to two minutes. Stroke the abdomen in a clockwise direction, then immediately before use dry heat – woolen scarf or shawl.
Enter in the diet carminative teas or take special drugs from flatulence, if you a supporter of vegetarianism. If these measures do not help, then the menu should be replaced by vegetable protein diet that includes lean meat, fish, cheese, yogurt.
Drink plenty of fluids to “wash” from the body fat decomposition. It is recommended to use an alkaline mineral water without gas: it neutralizes the acids formed during the combustion of fat.
STOP LIST
Certain foods affect the intestines, as explosive mixture:
Legumes (beans, peas, beans), reinforcing flatulence 10 times;
Corn in any form, especially popcorn, cabbage, Brussels sprouts, cauliflower, broccoli;
Root vegetables – radish, radish, turnip greens, turnips;
Onions (including green);
Garlic, as well as containing his dishes or condiments;
Spinach, sorrel, any fresh herbs, roasted potatoes and potato chips;
Berries and fruits:
Raspberries, gooseberries, figs, grapes, raisins, dates, cherries, apricots, plums, peaches, watermelons, melons, pineapples, apples in combination with other fruits and vegetables.
How to start your metabolism? Of course, with products that enter the body, split by digestive enzymes, they are partially digested in the stomach, but a large proportion of them (including the fat component) is absorbed in the small intestine, and the final products are derived through the colon. It is obvious that for the normal metabolism of the longest organ in the body – intestines – must run like clockwork, but we then sat down on a diet, then eat again, violating his work …
HOW LONG DOES IT
In a normal meal in the small intestine is moving at a speed of 2,5 cm per minute and digested five or six hours. In the colon waste spend much more time: seven hours in the cecum, nine – in the colon, 34 hours – in the sigmoid and straight. Add to this a few hours that the food remains in the stomach, and get exactly two days for the whole digestive cycle.
A tendency to constipation this time increases by several times, and therefore increases, and weight. The fact that accumulated in the intestines of human waste – undigested nutrients – continue to be absorbed into the blood, and eaten to digest than the standard 60-70% and almost 100%. As a result, those who have bowel lazy, get out of the usual portions of food 2 times more calories and will inevitably get better, also delayed in the body “production residues” poison the body from the inside soaked, toxins enter the bloodstream and spread it throughout the body in violation of the liver, compromising the skin and hair.
But the lazy body on purpose. Constipation – a sign of decreased activity of the thyroid gland, which determines the rate of metabolic processes in general and in particular the burning of fat, and still is a consequence of a sedentary lifestyle. If you’re not paying attention to fitness, a little move, and intestinal motility is sluggish.
Do not less than 10 thousand steps a day: walking affects the motility better than any laxative. If there is no time for a walk, you can help the intestines with special medications, but always run to the drugstore is not: pharmaceuticals, of course, relieve constipation, but often addictive and subsequently aggravate the disease.
By the way, wake up lazy intestines, forcing him to work actively in the morning, helps a glass of cold water drunk before breakfast. The same effect has a glass of warm boiled water with the juice of half a lemon at night.
The more actively absorbed nutrients, the more they are deferred in reserve. Therefore, to reduce weight, you should not give to get eaten products from the intestine into the bloodstream.
These drugs bind in the intestines of the fat or carbohydrates, not allowing them to digest, so you can lose weight without changing the usual power supply system.
However, in practice, things are not so smooth: revolts against bowel drug sabotage. “Blocked” fats cause severe diarrhea, and can not digest carbohydrates fermentation begins, which is accompanied by increased gas production. In addition, in both cases, suffer intestinal microflora and develops over time dysbiosis, which leads to the exchange failures, increase blood cholesterol levels and a set of extra pounds.
By the way, many people have weight problems begin after taking antibiotics, because drugs destroy the intestinal bacteria. That’s why doctors prescribing a course of antibiotics and probiotics at the same time prescribed that stimulate the growth of natural micro-flora of the intestine.
Despite all efforts, you can not lose weight? Turn in the analysis for bacteria overgrowth! If the number of beneficial bacteria in the gut is less than pathogens, it is necessary to take immediate action. In severe cases have to – but only after consulting your doctor! – Take first course of bacteriophages (drugs that destroy harmful bacteria), and then drink formulations with probiotic microorganisms. But most of all to correct dysbiosis enough to choose a diet with lots of dairy products that are beneficial to the intestinal microflora. As soon as peace is established in the abdomen, weight will decrease.
To improve the performance of the intestine, especially after a hearty meal too many taken of enzymes that remove the feeling of heaviness in the stomach. But if you worried about excess weight, it is better to leave the table with a slight feeling of hunger than to swallow pills. Additional enzymes facilitate digestion, and as a result eaten digested more completely, and hence increase in calories and weight will increase. Do not forget that the level of absorbability and increases the enzyme bromelain, which is in great quantity in the pineapple. Therefore, regular ingestion of yellow pulp also can affect the shape.
EFFECT OF BALLOONS
Everyone knows that to lose weight, you need to eat low-calorie foods – vegetables, fruits, vegetables. That’s just the intestine was firmly opposed to a vegetarian diet. The information contained in the plant tissue provokes boiling, the stomach begins to ache and swell. As a result, the scales show that you lost weight, and measuring tape indicates that waist circumference increased. How can that be?
Best in this situation is to start a food diary. Indicate in it, what you eat and how to respond to a meal the intestine. List of products that cause flatulence, is large enough, but, fortunately, the response to each individual. Someone turns into a balloon after eating some spinach, some – after drinking a glass of milk. Exclude any suspect foods from your diet does not make sense, you must first make sure that the problem relates to them. By the way, get rid of the gassy will rate a doctor appointed by the probiotics. In some cases, you can check and composition of intestinal gas: it is capable of a lot to talk about nutrition errors.
For example, the presence of hydrogen shows too many sweets in the diet and / or intolerance to milk sugar-lactose. All these are causes of bloating.
SECRETS OF PLANT DIET
But what if the food diary was noted almost all plant foods? How to lose weight then?
The main thing – the right combination of fruits and vegetables. The tendency to exclude from his flatulence menu of salads, raw vegetables. To eat cherries, pineapple, oranges and other acidic fruits, make a two-hour break before setting the table for dairy products and grains. And make a list of forbidden sweet fruit: firstly, they have a lot of calories, and secondly, they cause fermentation in the gut.
Tip: tomatoes, cucumbers, onions eat not in a salad, but separately. Other vegetables are boiled or baked. Please note the following fact: beans, peas, beans and lentils are losing up to 90% of its gas-forming properties, if they are soaked for 12 hours per day sprout in a wet towel or cook for 30 minutes in plenty of water with spices – ginger, savory and seeds fennel.
Reduce flatulence help chinese massage. Find a point located midway between the navel and the lower end of the sternum. Gentle pressure on her middle fingers, perform rotational movements but in a clockwise direction within one to two minutes. Stroke the abdomen in a clockwise direction, then immediately before use dry heat – woolen scarf or shawl.
Enter in the diet carminative teas or take special drugs from flatulence, if you a supporter of vegetarianism. If these measures do not help, then the menu should be replaced by vegetable protein diet that includes lean meat, fish, cheese, yogurt.
Drink plenty of fluids to “wash” from the body fat decomposition. It is recommended to use an alkaline mineral water without gas: it neutralizes the acids formed during the combustion of fat.
STOP LIST
Certain foods affect the intestines, as explosive mixture:
Legumes (beans, peas, beans), reinforcing flatulence 10 times;
Corn in any form, especially popcorn, cabbage, Brussels sprouts, cauliflower, broccoli;
Root vegetables – radish, radish, turnip greens, turnips;
Onions (including green);
Garlic, as well as containing his dishes or condiments;
Spinach, sorrel, any fresh herbs, roasted potatoes and potato chips;
Berries and fruits:
Raspberries, gooseberries, figs, grapes, raisins, dates, cherries, apricots, plums, peaches, watermelons, melons, pineapples, apples in combination with other fruits and vegetables.
Wednesday, 19 December 2012
Get rid of belly fat – the secrets of tightening belts
Every woman at least once in her life thinks seriously about how to make belly flat. Waist area – is one of the most problematic areas of our figure. Despite the fact that we are promised in the advertisement “a flat belly for three days without effort” and offer a variety of wonderful tools for reducing the waist, the removal of fat deposits in this area is a challenge. You can buy some tumblers for the waist, to wear a “belt for weight loss,” but will not achieve the desired result if we continue to lead the old life and not pay proper attention to your physical activity.
If you have not practiced before, try to start training with the development of a few simple exercises. They will help you tighten up the belly and gradually get used to the sporting lifestyle. During the execution of exercises breathe deeply and rhythmically, to all organs and tissues of your body is saturated with oxygen.
There are many special sets of exercises to strengthen abdominal muscles. Elastic, tightened muscles allow you to reduce waist and improve the shape of the abdomen. Regular exercise will accelerate your body’s energy consumption and save you from unnecessary body fat.
Diet can help you achieve your goals. Do not seek to reduce the calorie content of food consumed to a minimum – with a sharp weight loss is possible sagging of the skin, as well as metabolic disorders, deterioration of health, etc. Consult with a nutritionist and make a balanced diet. You do not need to lose weight – you aim only to adjust your body. To carry out regular exercises you need calories!
Aerobic exercise – a great way to achieve your goals! Ask the coach pick up for you special exercises to strictly directed action. Remember that the abdominal muscles work just like the rest of your muscles. After regular exercise muscle tissue becomes more elastic and slightly increased in volume.
In some popular women’s magazines you can read about what exercises to strengthen the media that are not effective. According to the authors of such articles, fat does not diminish even after daily exercise, and increase the relief of muscle leads to unsightly bulges around the waist. In fact, it is not. In fact, if you do not abide by a rational diet, you can not get rid of body fat. But counting calories and choosing the right products will help you to spend more calories than you received in your body.
The correct choice of exercise – also a very important task, if you want to make your belly flat and elastic. You can “rock press” many times a day and still not achieve the desired effect. Reduction of abdominal muscles with other muscles apathy will lead to deterioration of posture will cause pain in the back. Your waist will be thinner, but if you feel this will get worse. Therefore, in addition to the press exercises, turn to the complex of morning exercises while standing, sitting, lying down, train all muscle groups, so that your body looks harmonious and attractive.
Knowing a few simple rules that will help you to increase the efficiency of daily workouts and prevent negative consequences.
1. When performing exercises from the initial position lying parallel to the floor holding the head and torso. That way you can avoid accidentally muscle tension.
2. During the press exercises try to draw belly, bringing your navel to your spine.
3. Toes should be parallel to the knee joint.
4. Do not clamp legs, keep them slightly apart.
5. When performing exercises in the supine position in advance lay on the floor gym mat.
If you have not practiced before, try to start training with the development of a few simple exercises. They will help you tighten up the belly and gradually get used to the sporting lifestyle. During the execution of exercises breathe deeply and rhythmically, to all organs and tissues of your body is saturated with oxygen.
Exercise 1. Starting position – lying on the back, hands behind the head. Slowly bend your knees, put your feet on the floor. Lift the torso up, turning the shoulders to the left knee. Try to get right elbow to left knee. Do not lift your feet off the floor. Then repeat the same thing, turning in another direction. Perform this exercise several times.
Exercise 2. Starting position – lying on the back. Straighten your legs, slightly tense and lift them off the floor about 15 cm Raise both feet and try to bring them closer to the chest, without bending at the knee joints. When this exercise is mastered by you, try to zoom in feet first to the right, then left shoulder.
Exercise 3. Starting position – lying on the back, legs bent at the knee joint and connected. Put feet to the right while on the floor, back and shoulder girdle. Immediately raise your legs and put them in another direction. Repeat on the average rate of light before fatigue.
Exercise 4. Starting position – lying on the floor, legs bent at the knees and feet tightly pressed to the floor. Place the palms on the abdomen just below the navel. Vigorously massage the abdominal muscles, pressing down heavily.
Exercise 5. Starting position – lying on the floor, hands placed under the buttocks, back tight to the gymnastic mat. Lift the leg up on 30 – 35 cm above the floor, stay in that position, then slowly lower your leg. Repeat it with other leg. When you confidently mastered this exercise, alternate leg movements, not omitting the last on the floor.
Exercise 6. Starting position – lying on the floor, lower back tight to the gymnastic mat. Slowly bend your knees, sliding your feet on the floor and not picking them up. Lift your lower back and buttocks, keeping your torso on the floor and shoulder girdle. Return to starting position, holding the buttocks off the floor, then repeat the steps above.
Exercise 7. Starting position – standing on the floor in front of a big mirror. Take a deep breath and exhale, making sure that your belly has remained flat. Breathe in this way for several minutes, constantly straining your abdominal muscles and not allowing an increase in its volume.
Exercise 8. Starting position – standing on the floor, legs slightly apart to the sides. Pick up a small towel or cloth, pinch the ends. Slowly tighten your abdominal muscles and describe a circle with the hands, while stretching out a towel in hand. Return to starting position, then repeat the whole operation, changing the direction of hand movement.
Exercise 9. Starting position – lying on your back, the hands are placed under the buttocks. The head and arms are tight to the floor. Do not the head off the floor, look at the ceiling, then return to their original position.
Exercise 10. You will need a fitness ball. Sit on it, set the balance. Then move forward to the ball. Hold the body parallel to the floor. Ensuring the stability of posture, slowly get your hands behind your head. Straining the abdominal muscles, lift your shoulders and try to reach the right shoulder to left hip. Return to the original position and repeat the same thing with the other side. Do not forget about a measured deep breathing.
Do not seek immediately to use all the recommended exercises. Start your training with a gradual learn a very simple action. If you’ve not done gymnastics, your muscles are unaccustomed to stress, will be actively protesting – may appear painful, fatigue, weakness. Only well-formed schedule of classes and guidance of an experienced coach will help you achieve the desired result and do not suffer from the own haste.
By strengthening the abdominal muscles, do not forget about a reasonable schedule supply. Since the implementation of the above exercises involves the abdominal muscles, a hearty meal before exercise can cause a discomfort – nausea, cramps, aches and pains. Eat about two hours before training, after training, eat a little fruit, and an hour – something more substantial.
Remember that a good mood – is the key to success! Follow the exercises in the firm confidence in achieving positive results. Include your favorite upbeat music, get comfortable and beautiful sport suit, go in front of the mirror to see every detail and confident movement. And very soon, your waist becomes thinner and more attractive!
Tuesday, 18 December 2012
Do not eat after 18 hours
More recently, the rule of “forget about dinner,” was a prerequisite lose weight and maintain good form. Now, nutritionists and psychologists insist on its dangers … what is the reason?
In the most famous mantra of weight loss “not to eat after 18.00″ is the main positive thing – losing weight. However, it concerns not all. Perhaps no one person who was able to get rid of fat, using only a ban on the evening meal. And not only that weight loss helps a comprehensive approach: not eating at night, diet, exercise.
Drastically limiting food, people, certainly at first loses weight. But should he live up to the weekend, as the weight comes back, sometimes even doubled because of the lack of movement and increased caloric intake: parties and seeing friends do not go to waist without a trace. But psychologists believe that after the exclusion of life disappears dinner most desired meal – with family and friends. It can be said to some extent, people voluntarily deprive themselves of deserved rest. And this does not try to replace it. Therefore, over time, growing dissatisfaction with life, the desire to become aggravated and gradually returns to its previous diet.
Often, many simply forget that a mere effort of will can not change the physiological needs of the organism in food. At certain times there is a feeling of hunger, the thought of food are becoming intrusive. Thus, there is nothing surprising in the fact that because of the hunger strikers evening mood is deteriorating, and self-esteem decreases.
Delay time of 10 hours or more, which appears between the two meals causes the body to use its hidden reserves. Weight begins to decrease rapidly. But at the same time, changes in general appearance, and – alas, not for the better: the muscles become flabby, the nails are broken, hair color fade worsens and overall health. Because of the periodic long-term lack of food slows down your metabolism … and the process of weight loss eventually stops. And soon all comes back. Imposing a ban on the evening meal, not only comes from a desire to lose weight, but also because of temperament, biological clocks, and possibly the lunar calendar.
One of the most interesting discoveries of recent times, which made therapists, diet should be built in envy of temperament. “According to psychologists, choleric enough to eat once or twice a day (breakfast from 7 am to 9 am, lunch and dinner is better to combine in an interval from 18 to 19). Most do not eat, otherwise the already rampant temperament would be difficult to contain. Sanguine, however, need to eat more often – at least four times a day: after breakfast, eat lunch at 12:00, then at 14 o’clock – lunch, at 19 o’clock – dinner. Phlegmatic enough bite two or three times a day (breakfast from 7 to 9:00, dinner – 15, dinner – 19.00). In other words, in fact, for any temperament meal after 18.00 is not contraindicated, – says registered dietitian. In contrast, a sharp rejection of late meals can lead to stress. If you’ve decided to forget about late meals, do it gradually and only if you do not feel discomfort. After all, gain extra pounds from a glass of yogurt or an apple, eaten at night is impossible. And indulge in this pleasure, you risk the whole night to suffer from lack of sleep on an empty stomach, and the next day to begin actively “jam” your stress in order to compensate for the calories spent on experiences.
Insidious biorhythms
But do not forget that the ban on the evening meal was still scientifically justified and based on biorhythms of man. As you know, in the evening decreases the activity of enzymes production, the body prepares for sleep, so these dinner calories are deposited at the waist in the form of extra inches. But in spite of biorhythms, scientists somehow forgotten that night and the desire to eat increases resist this is not easy.
The need for food in the evening doctors associated with the peculiarities of the nervous system. To sleep soundly at night, they recommend that all there is at least 2-3 hours before bedtime. For people who go to bed at 21-22.00, dinner at five or six would be just normal, and by the time when you need to go into retirement, the hunger is not worried. As a rule, these people – “larks.”
A sample daily schedule for the early bird looks like this: rise at 6 am, exercise, good breakfast. Day lunch and dinner – in the 18.00. To sleep “early bird” falls after 4-5 hours after eating, not later than 23.00. By the way, little birds, thanks to its schedule, less prone to completeness. The only danger, because of which the “lark” may grow fat – eating for breakfast. If the first meal calorie content is less than 500 calories, the excess weight they are not terrible.
“Owls,” by contrast, stand up too late – at 10-12. But even if they woke up early, breakfast is traditionally passed. By the afternoon (16-17.00), the body “night birds” included in the job, then it waits for an afternoon snack or a meal in 18.00. If the “owl” early dinner will be the last, the closer to midnight, she will forget about the data itself and promises to eat everything that comes into her eyes. But even if the winged huntress will not succumb to temptation, it is likely that the body will remember these tricky hungry hours and next time will make the calorie reserves in the event of a hunger strike. Therefore, the time between meals for “owls” should be no more than 3-4 hours. And because they go to sleep until an hour or two in the morning, that is, they need to sleep until 21-22.00. It is desirable that the dinner was not a high-calorie: a bowl of lettuce with a piece of boiled fish is quite amiss.
Despite the fact that after 18.00 digestions slow down, completely refuse to eat at night is not worth it. Just stick to one rule: dinner should consist of vegetables and cereals. They are well absorbed and has a calming effect on the nervous system: cereals and vegetables increase the level of amino acid tryptophan, which helps produce serotonin. Strict as refusal to eat after 18.00 rather harmful than useful, since then starving the cells replenish the food supply in the morning and afternoon. In addition, few people can stick to a strict regime for a long time. And it is absolutely not necessary for him to resort to those who lose weight through a system of fractional power in diseases of the gastrointestinal tract, problems with sugar levels.
WHAT TO EAT IN THE EVENING?
After 20:00 you can eat.
LIGHT AND HEALTHY FOOD
From a couple of apples, oranges, two kiwi fruit, cup of yogurt, grape, cranberry, grapefruit or apple juice (they are the most rich in antioxidants, which reduce cholesterol levels in the blood) or a small number of fruits, vegetables, eaten in the evening, nothing wrong with the figure does not going to happen.
In the most famous mantra of weight loss “not to eat after 18.00″ is the main positive thing – losing weight. However, it concerns not all. Perhaps no one person who was able to get rid of fat, using only a ban on the evening meal. And not only that weight loss helps a comprehensive approach: not eating at night, diet, exercise.
Drastically limiting food, people, certainly at first loses weight. But should he live up to the weekend, as the weight comes back, sometimes even doubled because of the lack of movement and increased caloric intake: parties and seeing friends do not go to waist without a trace. But psychologists believe that after the exclusion of life disappears dinner most desired meal – with family and friends. It can be said to some extent, people voluntarily deprive themselves of deserved rest. And this does not try to replace it. Therefore, over time, growing dissatisfaction with life, the desire to become aggravated and gradually returns to its previous diet.
Often, many simply forget that a mere effort of will can not change the physiological needs of the organism in food. At certain times there is a feeling of hunger, the thought of food are becoming intrusive. Thus, there is nothing surprising in the fact that because of the hunger strikers evening mood is deteriorating, and self-esteem decreases.
Delay time of 10 hours or more, which appears between the two meals causes the body to use its hidden reserves. Weight begins to decrease rapidly. But at the same time, changes in general appearance, and – alas, not for the better: the muscles become flabby, the nails are broken, hair color fade worsens and overall health. Because of the periodic long-term lack of food slows down your metabolism … and the process of weight loss eventually stops. And soon all comes back. Imposing a ban on the evening meal, not only comes from a desire to lose weight, but also because of temperament, biological clocks, and possibly the lunar calendar.
One of the most interesting discoveries of recent times, which made therapists, diet should be built in envy of temperament. “According to psychologists, choleric enough to eat once or twice a day (breakfast from 7 am to 9 am, lunch and dinner is better to combine in an interval from 18 to 19). Most do not eat, otherwise the already rampant temperament would be difficult to contain. Sanguine, however, need to eat more often – at least four times a day: after breakfast, eat lunch at 12:00, then at 14 o’clock – lunch, at 19 o’clock – dinner. Phlegmatic enough bite two or three times a day (breakfast from 7 to 9:00, dinner – 15, dinner – 19.00). In other words, in fact, for any temperament meal after 18.00 is not contraindicated, – says registered dietitian. In contrast, a sharp rejection of late meals can lead to stress. If you’ve decided to forget about late meals, do it gradually and only if you do not feel discomfort. After all, gain extra pounds from a glass of yogurt or an apple, eaten at night is impossible. And indulge in this pleasure, you risk the whole night to suffer from lack of sleep on an empty stomach, and the next day to begin actively “jam” your stress in order to compensate for the calories spent on experiences.
Insidious biorhythms
But do not forget that the ban on the evening meal was still scientifically justified and based on biorhythms of man. As you know, in the evening decreases the activity of enzymes production, the body prepares for sleep, so these dinner calories are deposited at the waist in the form of extra inches. But in spite of biorhythms, scientists somehow forgotten that night and the desire to eat increases resist this is not easy.
The need for food in the evening doctors associated with the peculiarities of the nervous system. To sleep soundly at night, they recommend that all there is at least 2-3 hours before bedtime. For people who go to bed at 21-22.00, dinner at five or six would be just normal, and by the time when you need to go into retirement, the hunger is not worried. As a rule, these people – “larks.”
A sample daily schedule for the early bird looks like this: rise at 6 am, exercise, good breakfast. Day lunch and dinner – in the 18.00. To sleep “early bird” falls after 4-5 hours after eating, not later than 23.00. By the way, little birds, thanks to its schedule, less prone to completeness. The only danger, because of which the “lark” may grow fat – eating for breakfast. If the first meal calorie content is less than 500 calories, the excess weight they are not terrible.
“Owls,” by contrast, stand up too late – at 10-12. But even if they woke up early, breakfast is traditionally passed. By the afternoon (16-17.00), the body “night birds” included in the job, then it waits for an afternoon snack or a meal in 18.00. If the “owl” early dinner will be the last, the closer to midnight, she will forget about the data itself and promises to eat everything that comes into her eyes. But even if the winged huntress will not succumb to temptation, it is likely that the body will remember these tricky hungry hours and next time will make the calorie reserves in the event of a hunger strike. Therefore, the time between meals for “owls” should be no more than 3-4 hours. And because they go to sleep until an hour or two in the morning, that is, they need to sleep until 21-22.00. It is desirable that the dinner was not a high-calorie: a bowl of lettuce with a piece of boiled fish is quite amiss.
Despite the fact that after 18.00 digestions slow down, completely refuse to eat at night is not worth it. Just stick to one rule: dinner should consist of vegetables and cereals. They are well absorbed and has a calming effect on the nervous system: cereals and vegetables increase the level of amino acid tryptophan, which helps produce serotonin. Strict as refusal to eat after 18.00 rather harmful than useful, since then starving the cells replenish the food supply in the morning and afternoon. In addition, few people can stick to a strict regime for a long time. And it is absolutely not necessary for him to resort to those who lose weight through a system of fractional power in diseases of the gastrointestinal tract, problems with sugar levels.
WHAT TO EAT IN THE EVENING?
After 20:00 you can eat.
LIGHT AND HEALTHY FOOD
From a couple of apples, oranges, two kiwi fruit, cup of yogurt, grape, cranberry, grapefruit or apple juice (they are the most rich in antioxidants, which reduce cholesterol levels in the blood) or a small number of fruits, vegetables, eaten in the evening, nothing wrong with the figure does not going to happen.
Sunday, 16 December 2012
Why diets do not work, nine common mistakes
If the next “super diet” promises you a super-fast results, no hurry to rejoice and rush it to follow.
Professional nutritionists say that if the diet lost more than 5 kg body weight per week, so a there is not healthy diet. Muscle weakness and exhaustion – that’s what you get in addition to lost weight and inches.
But often based on a correct and do not harm the health food diets do not work. This is because many people do them wrong, as it should.
The vast majority of dieters in one way or another make standard errors, which prevent them to achieve the desired result.
Here are nine common mistakes of diets that prevent weight loss.
Improper sleep.
If a person goes to bed after ten o’clock at night and chronically not getting enough sleep, it worsens adrenal regeneration and added to the toxic load on the liver. This, in turn, leads to a slow metabolism and weight gain.
Too little calories.
Of course, the diet involves reducing the daily rates of food consumed.
But if you eat too little, the body as a reaction does not burn fat, but instead saves it to have a supply of energy.
This occurs when the daily intake of less than 1,200 calories.
Insufficient intake of water.
If you do not drink the required rate of ordinary water per day, significantly reduced the metabolic process (because the water is actively involved) and, consequently, slower burn fat. Calculate the rate of water for daily consumption is easy: you have your weight in kilograms multiplied by 0.15. You will receive a number of glasses of pure water per day.
Lack of exercise duration.
Of course, in the struggle for weight loss are very important physical training. But found that the loss of fat deposits begin until the 26th minute sessions.
So, while working out less this time, you just keep your current weight.
Accordingly, a continuous exercise should be given at least 30-40 minutes a day.
Insufficient intake of protein.
If you consume on a daily basis is insufficient for your weight in protein, your body is substantially slowed down the processing of fats.
How can calculate the required amount of the required component of this? Per kilogram body weight should eat about four grams of protein a day.
Too few fruits and vegetables.
If you are dieting, remember that you need every day to eat some fresh fruit and. This will help the body to stabilize insulin levels and burn fat.
Incorrect observation of the dynamics of weight loss.
No need to weigh every day. Here are indicators that you need: body mass index, fat percentage, waist to hip ratio, and caloric intake.
Improper eating.
Much better to eat smaller meals at a time, but do it more often (every 2-3 hours), than to divide the daily ration of the standard breakfast-lunch-dinner. And do not eat after 19:00.
Lack of planning.
Many people do not even think about how many calories they consume daily. But the reduction of their number to 500 a day will reduce the weight by 1 kg per week.
Monitor daily meal count her calories.
Avoid these mistakes and your diet will certainly bring you pleasing results.
Thursday, 6 December 2012
Eat Fiber to Lose Weight
A diet high in fiber – a great way to control weight. It helps to avoid hunger, moreover, you have still enough strength to your workout.
The more fiber is in the daily human diet, the less it weighs. Healthy people eat more than 19 grams of fiber a day, and those who were obese – less than 13 grams.
But scientists at Oxford University, studying the dependence of cancer on nutrition, studied 38 000 healthy British and found that vegetarian women (in their diet is always a lot of fiber), the average body mass index of 21.98. Whereas meat-eaters (who generally eat less fat), the average body mass index was larger – 23.52. And, interestingly, the results of scientific research on the consumption of protein and fat such clear pattern has been observed.
But all the studies show that there is a clear contact between high-fiber foods in your diet and low body mass index. So why is this happening …
Fiber makes us eat less.
Rich in fiber, low-calorie foods at the same time to digest it takes a lot of effort: the assimilation of fat daily allowance of calories burned as much as a 20-minute jog!
Fiber passes through the gastrointestinal tract from beginning to end, is not completely digested. And it can take in transit for up to 30% of new entrants to the food “bad” fats. By the way, poor fiber diet can “travel” through the intestines almost 80 hours, and rich in fiber reduces the process to 24-36 hours.
Fiber helps us stay healthy.
Increasing fiber intake by 6 g per day, a person reduces the risk of death from cardiovascular disease by 25%. And people with the highest content of fiber in the diet of the risk of cancers of the digestive system below 40%.
Products in which there are a lot of fiber, usually rich in other essential nutrients and antioxidants that are beneficial to health.
How to get 25 grams of fiber a day?
2. Do not expect a trip to Brussels to eat Brussels sprouts. 100 gram of this useful vegetable containing 3 grams of fiber, and calories in it for 25% less (only 25 calories) than in broccoli.
3. Eat boiled potatoes. 150 gram of potatoes with the peel contains 3,4 grams of fiber. And if it is clean, fiber will be only 2,4 gram.
8. Eat cereals high in fruits and fiber. Each 25 g of the product contains 2,4 grams of fiber, whereas conventional corn flakes – just 0.75 gram.
9. Add the capers in sauces and salads. 1,5 tablespoons of canned capers give you 1 gram of fiber.
Insoluble fiber remains unchanged passing through the digestive tract. Found in all plant foods, such as rice bran, strawberries, nuts.
This kind of “provide” the necessary amount, and helps the regular work of the intestine. If you want to lose weight and never feel hunger in your diet should be a lot of this type of fiber (it causes a feeling of fullness, not giving the body no calories of energy).
For the health needs both types of fiber, soluble and insoluble. Especially some fruits provide to the body both of these species. For example, an apple: peel gives insoluble cellulose, and pulp is an excellent source of soluble fiber – pectin. So do not break your head, and just eat as much fruit, vegetables and grains, and nature itself will understand.
Breakfast:
Porridge with 45 grams of oatmeal (cooks it in water or skim milk). Add an apple, diced, as well as 250 ml of mashed strawberries and bananas.
2 slices of bread from wheat flour and 1 banana.
75 g of dried prunes and 60 g of bread from wheat flour with butter and jam.
Lunch:
2 toast bread from wheat flour with 200 g of mashed beans.
200 grams of assorted beans and two corn bread, smeared with soft cheese.
Dinner:
75 g of spaghetti meal, seasoned with a sauce of canned tomatoes 200 grams, 50 grams of eggplant and green.
200 g of roasted vegetables and 50 grams of boiled buckwheat.
Books on dietary fiber in every way praise, it has gained status as the main secret weapon in the fight against excess weight. There are new studies that claim that fiber helps to maintain harmony.
It’s time for us to learn how to use this secret weapon!The more fiber is in the daily human diet, the less it weighs. Healthy people eat more than 19 grams of fiber a day, and those who were obese – less than 13 grams.
But scientists at Oxford University, studying the dependence of cancer on nutrition, studied 38 000 healthy British and found that vegetarian women (in their diet is always a lot of fiber), the average body mass index of 21.98. Whereas meat-eaters (who generally eat less fat), the average body mass index was larger – 23.52. And, interestingly, the results of scientific research on the consumption of protein and fat such clear pattern has been observed.
But all the studies show that there is a clear contact between high-fiber foods in your diet and low body mass index. So why is this happening …
Fiber makes us eat less.
There is more fiber – it is the easiest way to regulate body weight. To begin with, the fiber must chew, and it means that you spend more time eating. And it’s very good!
Because the signal that the stomach is full, appear in the brain only after 15-20 minutes after it happened. It turns out that chewing food longer, you will eat less. And all of this – thanks to the tissue.Rich in fiber, low-calorie foods at the same time to digest it takes a lot of effort: the assimilation of fat daily allowance of calories burned as much as a 20-minute jog!
Fiber passes through the gastrointestinal tract from beginning to end, is not completely digested. And it can take in transit for up to 30% of new entrants to the food “bad” fats. By the way, poor fiber diet can “travel” through the intestines almost 80 hours, and rich in fiber reduces the process to 24-36 hours.
Fiber helps us stay healthy.
Fiber causes the digestive system work harder. What is not a bar to the intestines? And tissue by stimulating the bowels, of high-calorie food eaten simply removes from the body undigested form. Scientists have calculated that 1 g fiber neutralizes 7 kcal.
In addition, fiber-rich foods help maintain a stable blood sugar levels two hours after eating. That is, between meals, you’re suddenly not hungry and you do not pull for dessert. Cellulose is a feeling of fullness, relieves hunger pangs, and you have enough forces for training.Increasing fiber intake by 6 g per day, a person reduces the risk of death from cardiovascular disease by 25%. And people with the highest content of fiber in the diet of the risk of cancers of the digestive system below 40%.
Products in which there are a lot of fiber, usually rich in other essential nutrients and antioxidants that are beneficial to health.
How to get 25 grams of fiber a day?
Eat at least 3 fruits and 3 servings of vegetables (100 ml each) and 4 servings of bread from wheat flour, cereals, brown rice. There are still some simple ways to increase fiber content in the diet.
1. Eat, drink and no fruit. 200 ml of orange juice contains only 0.4 gram of fiber, and the average size of an orange is 2.7 g. If you prefer fruit in liquid form, take them out of juice with pulp.2. Do not expect a trip to Brussels to eat Brussels sprouts. 100 gram of this useful vegetable containing 3 grams of fiber, and calories in it for 25% less (only 25 calories) than in broccoli.
3. Eat boiled potatoes. 150 gram of potatoes with the peel contains 3,4 grams of fiber. And if it is clean, fiber will be only 2,4 gram.
4. Replace mashed potatoes on the bean. In 100 gram of potato there is only 1,5 grams of fiber. But if you make a puree of 100 gram of canned beans, you will get 4 grams of fiber. Season the dish with garlic and sour cream and get excellent side dish for fish or meat.
5. Add a handful of berries for breakfast. Every 28 grams of berries give you 1 gram of fiber.
6. Snack on nuts instead of chips. In 25 grams of almonds contains 2,1 g of fiber, whereas the same number of chips of 1 gram.
7. Cook green salad on the basis of spinach. 100 grams of spinach contains 2 gram of fiber, whereas in the usual salad “Iceberg” – only 0.5 gram.8. Eat cereals high in fruits and fiber. Each 25 g of the product contains 2,4 grams of fiber, whereas conventional corn flakes – just 0.75 gram.
9. Add the capers in sauces and salads. 1,5 tablespoons of canned capers give you 1 gram of fiber.
How much fiber needed?Recommended daily intake – 25-35 g, with most people’s dietary fiber intake was halved.
It is undeniable that a high intake of dietary fiber has a number of side effects such as bloating, abdominal pain and poor absorption of minerals. But these problems can occur if you eat in a day, about 45 grams of fiber. So if you have irritable bowel syndrome (especially when it is accompanied, gassy and pain), or your body is responding to the tissue, increase its content in the diet gradually – to 5 g per week and be sure to drink plenty of water. Also a good idea to take probiotics (eg, dairy products, enriched with bifidus bacteria) that help the body more efficiently convert cellulose.
Which fiber is best?
Fiber is contained in the leaves, stems, roots, tubers and fruits. Fiber comes in two forms: soluble and insoluble. Soluble fiber after contact with water turns into a jelly mass. Contained in the beans, oatmeal, barley and fruits rich in pectin (such as pears and apples).
It lowers cholesterol, reduces risk of heart attack and stroke, and helps prevent some cancers. Soluble slows digestion, regulate blood sugar levels.Insoluble fiber remains unchanged passing through the digestive tract. Found in all plant foods, such as rice bran, strawberries, nuts.
This kind of “provide” the necessary amount, and helps the regular work of the intestine. If you want to lose weight and never feel hunger in your diet should be a lot of this type of fiber (it causes a feeling of fullness, not giving the body no calories of energy).
For the health needs both types of fiber, soluble and insoluble. Especially some fruits provide to the body both of these species. For example, an apple: peel gives insoluble cellulose, and pulp is an excellent source of soluble fiber – pectin. So do not break your head, and just eat as much fruit, vegetables and grains, and nature itself will understand.
Meals rich in fiber.
Include at each meal dishes, in which there is at least 8,9 g of the substance. During the day you get 25 grams of fiber.
Here are some ideas to choose from:Breakfast:
Fruit salad. Cut one apple, one pear and one peach. Add a low-fat yogurt.
50 g of bran cereal with skim milk and pour, add a handful of raspberries (thawed possible).Porridge with 45 grams of oatmeal (cooks it in water or skim milk). Add an apple, diced, as well as 250 ml of mashed strawberries and bananas.
2 slices of bread from wheat flour and 1 banana.
75 g of dried prunes and 60 g of bread from wheat flour with butter and jam.
Lunch:
150 grams of baked potato and 200 g of vegetable soup chili.
Sandwich bread from wheat flour, a slice of ham, 2 cup of tomatoes, 2 tablespoons of Mexican seasoning salsa sharp and a handful of carrot sticks.2 toast bread from wheat flour with 200 g of mashed beans.
200 grams of assorted beans and two corn bread, smeared with soft cheese.
Dinner:
100 g of cod with lemon and 1.5 tablespoons of canned capers, and garnish 200g bean puree.
300 g of mixed vegetables, a slice of cheese and 50 g of brown of the year.75 g of spaghetti meal, seasoned with a sauce of canned tomatoes 200 grams, 50 grams of eggplant and green.
200 g of roasted vegetables and 50 grams of boiled buckwheat.
Wednesday, 5 December 2012
20种减肥瘦身食物
20种超有效的减肥瘦身食物
很多女生都以为要减肥成功就得少吃甚至是绝食，而且还得挥汗如雨地运动。其实，减肥不用这么辛苦。吃吃也可以瘦哦。这可不是开玩笑！某些特殊的食物有助于消耗热量、抑制食欲，从而有助于减肥哦。
今天就将这20种减肥食品纳入你的盘子中吧，吃着吃着你就会更苗条，更健康了哦！MM擦擦你的口水，嘴馋了吧。
1.酸奶
原味酸含有奶糖、蛋白质、脂肪，可以稳定血糖含量，因此很耐饿。研究表明，正在进行低卡路里饮食的人，如果食谱里包括酸奶，与同类计划食谱中不含酸奶的人相比，减掉的全身的脂肪量要高出61%，减掉的小腹的脂肪量要高81%。用低脂纯酸奶来代替鸡肉或土豆沙拉上的蛋黄酱吧，或者在烤土豆上放一点酸奶，再挤几滴柠檬汁。这样，每汤匙可以省掉4.7g脂肪。
2.沙丁鱼
富含蛋白质和ω-3脂肪酸，可以保持身体肌肉质量。而且含汞量低，含钙量高的特点让这种小鱼很适合孕妇食用。如果你不喜欢这种鱼的味道，那么在奶中浸泡一小时，就一点儿腥味都没有了。一切含有凤尾鱼的做原材料的食谱中，凤尾鱼都可以用沙丁鱼代替。或者将整条沙丁鱼与葱沫、新鲜香料和切碎的柿子椒混合搅拌，放在粗稞麦面包或黑面包上，再加一片干酪烤了吃。
3.蛋
蛋、蛋黄、蛋的一切，对心脏都没什么坏处，而且可以帮助你瘦身。研究报告显示：在进行低卡路里节食时，每天食用煎蛋果冻土司做早餐的女性减掉的重量，是食用等量卡路里面包圈的女性减掉的两倍。蛋白质让人有饱腹感，因此接下来的时间不容易觉得饿，吃的也就少些。炒蛋和蛋卷是最好不过的选择，但是如果上班前没时间做的话，可以在周日烤些菜肉馅蛋卷饼，切成片，冷藏，接下来一周可以吃这个。
4.麦片
麦片是最能让人有饱腹感的食品，和其他碳水化合物不同，即使是速熟的麦片，吸收也很缓慢，因此对血糖的影响非常小。每份燕麦碎粒含有高达5g纤维素，是最有饱腹感的一种。速熟麦片中纤维素含量是3到4g每份。用燕麦片代替面包屑撒在肉卷上吧。不过最推荐的当然还是燕麦粥，你可以在粥中加上任何自己喜爱的食物，哪怕是牛肉丸，这样健康的早餐一定让人无法抗拒。
5.牛排
牛肉有“节食破坏者”之称，但事实上，吃牛肉是有助于减重的。研究证明：女性节食的时候，进食同样热量的食物中包含红色肉类(指牛羊肉等)比不不包含的减重量大。牛排中的蛋白质有助于在节食过程中保持肌肉质量。给大家一个建议：尽量吃本地有机牛肉，更健康，也更环保。烧烤4盎司分量的牛腱子或牛里脊肉，切成薄片，放在沙拉顶部，或者和蔬菜混合着吃，味道也很不错。
6.枸杞
枸杞中含有18种蛋白质，是令人惊叹的蛋白质提供源。而且富含β-胡萝卜素，一大汤匙枸杞也只有35卡而已。将1/4杯干枸杞，1/4杯葡萄干，1/4杯核桃混合在一起做成旅行什锦果干。或在空碗中倒入1/4杯开水，两大汤匙干枸杞，浸泡10分钟，沥干，然后舀入1/2杯香草味冷冻低脂酸奶，作为甜点食用。
7.野生三文鱼
鱼油不仅有益心脏健康，还有助于收减腰围。ω-3脂肪酸可以提高胰岛素敏感度，这有助于形成肌肉，减少腹部脂肪。肌肉越多，身体消耗的热量就越多。给三文鱼加味道并不需要做太多，越简单越好。用盐和胡椒腌一下，然后加两大匙油，用平底锅煎，每一面煎1到3分钟就可以了。
8.苹果
研究表明：每天一个苹果可以抑制体重增加。在吃正餐意大利面之前吃掉一个苹果作为零食的人，摄入的热量比吃其他零食的人少。苹果中纤维含量很高，每个有4到5g，纤维让人有饱腹感。另外，苹果中含有的抗氧化剂，有助于预防代谢综合症。苹果是最理想不过的低热量零食。要做成馅饼的话，将一个中等大小的苹果切碎，撒上1/2汤匙甜胡椒，1/2汤匙肉桂，放入微波炉中加热一分半钟。
9.荞麦面条
荞麦中纤维含量很高，而且跟大多数碳水化合物不一样，它含有蛋白质，这两种营养让荞麦面有充分的饱腹感，所以吃荞麦面条比普通面条更容易控制量。用煮米饭的做法做荞麦面：盖上盖子用小火慢煮。做便餐的话，加入西兰花、胡萝卜、蘑菇和洋葱拌着吃就可以了。
10.蓝莓
所有浆果类都对身体有益，但蓝色的果子是其中最好的。研究表明：蓝色浆果中抗氧化剂的含量是常吃的水果中最高的。每杯浆果中纤维含量是3.6g。纤维可以起到切实防止食用的脂肪被吸收。别再在一整碗麦片顶部放几颗蓝莓了，来一整碗蓝莓吧，在上面撒些麦片，再加点牛奶或者酸奶，味道一定很棒！
11.甘蓝
一杯生甘蓝中含有34卡热量，约1.3g纤维，还有丰富的铁和钙。如果你不习惯甘蓝的味道，你可以选择吃菠菜，菠菜的营养也很丰沛，尤其是铁含量，当然，口感上也要更好些。生甘蓝切碎拌入煮熟的黑豆中。或者切成细条，加少量肉汤煮，再在煮好的菜上面加几片薄薄的橙子片。
12.石榴
石榴不仅富含叶酸和可以预防疾病的抗氧化剂，它们还是低卡路里、高纤维的食品，因此石榴可以满足你吃甜食的欲望而不会对节食有影响。把生石榴子作为零食放在桌子上，用这些代替果仁放在沙拉里吃。
13.辣椒
辣椒可以促进新陈代谢，吃完辣椒后，它会使身体再燃烧热量20分钟。用藜麦和番茄酱塞满辣椒，然后烘烤，直到颜色近乎黑色，剥掉焦黑的外皮，把辣椒肉做成酱。然后，用辣椒酱拌面条就好了，或者在你喜欢的任何饭菜里加入一些红辣椒都可以。
14.杏仁酱
研究发现：用杏仁酱配白面包吃的人不会有血糖突升的情况，而只吃白面包会有。血糖含量升的越高，降的也越低；这种下降会导致饥饿，使人吃的过饱。此外，血糖的变化还会刺激身体分泌胰岛素，从而增加腹部脂肪。试着用杏仁酱代替花生酱涂在三明治里吧，或者做个蔬菜的蘸料：将一汤匙杏仁酱、2汤匙无脂纯酸奶混合。或者加一块到燕麦粥里，可以调味还可以增加蛋白质。
17.龙蒿
你可以用这种法国菜中的主要调料来代替盐，用在腌制过程或沙拉酱调料中。过量的钠元素会锁住体内的水分，所以少用盐可以防止发胖。烘烤前，将2汤匙干龙蒿叶抹在鸡肉上。或者将一匙切碎的鲜龙蒿叶放入4盎司原味酸奶中，再加一匙法国第戎市芥茉糊搅拌，做成可口的蘸料。
18.帕尔马干酪
研究发现，长期坚持每天吃一份奶或奶酪的女性更不容易增加体重。而低脂奶制品的拥护者却没有这种受益。全脂奶制品中共轭亚油酸的含量可能更多，共轭亚油酸可能有助于燃烧脂肪。吃法：把帕尔马干酪磨碎，撒在烤蔬菜上。或者作为零食和苹果或梨子一起吃也可以，每次1盎司。
19.鳄梨
别被鳄梨中的脂肪含量吓到(每颗约29g)，那正是它高居减肥食品榜的原因。鳄梨中含有的这种有益心脏健康的不饱和脂肪酸会增加饱腹感，让你少吃进很多东西。鳄梨的卡路里含量的确不低，所以最好注意加入的分量。一种简便吃法：可以试试鳄梨沙拉酱做的蔬菜沙拉。
20.橄榄油
橄榄油中含有的健康脂肪可以增加饱腹感，改善食欲。橄榄油绝不仅有瘦身的功效而已，橄榄油还有抗发炎的特性。在沙拉里撒少量橄榄油，就可以增加蔬菜的抗氧化力。或者在面条里拌入几茶匙橄榄油、鲜罗勒油和糖醋蒜吃也可以。
很多女生都以为要减肥成功就得少吃甚至是绝食，而且还得挥汗如雨地运动。其实，减肥不用这么辛苦。吃吃也可以瘦哦。这可不是开玩笑！某些特殊的食物有助于消耗热量、抑制食欲，从而有助于减肥哦。
今天就将这20种减肥食品纳入你的盘子中吧，吃着吃着你就会更苗条，更健康了哦！MM擦擦你的口水，嘴馋了吧。
1.酸奶
原味酸含有奶糖、蛋白质、脂肪，可以稳定血糖含量，因此很耐饿。研究表明，正在进行低卡路里饮食的人，如果食谱里包括酸奶，与同类计划食谱中不含酸奶的人相比，减掉的全身的脂肪量要高出61%，减掉的小腹的脂肪量要高81%。用低脂纯酸奶来代替鸡肉或土豆沙拉上的蛋黄酱吧，或者在烤土豆上放一点酸奶，再挤几滴柠檬汁。这样，每汤匙可以省掉4.7g脂肪。
2.沙丁鱼
富含蛋白质和ω-3脂肪酸，可以保持身体肌肉质量。而且含汞量低，含钙量高的特点让这种小鱼很适合孕妇食用。如果你不喜欢这种鱼的味道，那么在奶中浸泡一小时，就一点儿腥味都没有了。一切含有凤尾鱼的做原材料的食谱中，凤尾鱼都可以用沙丁鱼代替。或者将整条沙丁鱼与葱沫、新鲜香料和切碎的柿子椒混合搅拌，放在粗稞麦面包或黑面包上，再加一片干酪烤了吃。
3.蛋
蛋、蛋黄、蛋的一切，对心脏都没什么坏处，而且可以帮助你瘦身。研究报告显示：在进行低卡路里节食时，每天食用煎蛋果冻土司做早餐的女性减掉的重量，是食用等量卡路里面包圈的女性减掉的两倍。蛋白质让人有饱腹感，因此接下来的时间不容易觉得饿，吃的也就少些。炒蛋和蛋卷是最好不过的选择，但是如果上班前没时间做的话，可以在周日烤些菜肉馅蛋卷饼，切成片，冷藏，接下来一周可以吃这个。
4.麦片
麦片是最能让人有饱腹感的食品，和其他碳水化合物不同，即使是速熟的麦片，吸收也很缓慢，因此对血糖的影响非常小。每份燕麦碎粒含有高达5g纤维素，是最有饱腹感的一种。速熟麦片中纤维素含量是3到4g每份。用燕麦片代替面包屑撒在肉卷上吧。不过最推荐的当然还是燕麦粥，你可以在粥中加上任何自己喜爱的食物，哪怕是牛肉丸，这样健康的早餐一定让人无法抗拒。
5.牛排
牛肉有“节食破坏者”之称，但事实上，吃牛肉是有助于减重的。研究证明：女性节食的时候，进食同样热量的食物中包含红色肉类(指牛羊肉等)比不不包含的减重量大。牛排中的蛋白质有助于在节食过程中保持肌肉质量。给大家一个建议：尽量吃本地有机牛肉，更健康，也更环保。烧烤4盎司分量的牛腱子或牛里脊肉，切成薄片，放在沙拉顶部，或者和蔬菜混合着吃，味道也很不错。
6.枸杞
枸杞中含有18种蛋白质，是令人惊叹的蛋白质提供源。而且富含β-胡萝卜素，一大汤匙枸杞也只有35卡而已。将1/4杯干枸杞，1/4杯葡萄干，1/4杯核桃混合在一起做成旅行什锦果干。或在空碗中倒入1/4杯开水，两大汤匙干枸杞，浸泡10分钟，沥干，然后舀入1/2杯香草味冷冻低脂酸奶，作为甜点食用。
7.野生三文鱼
鱼油不仅有益心脏健康，还有助于收减腰围。ω-3脂肪酸可以提高胰岛素敏感度，这有助于形成肌肉，减少腹部脂肪。肌肉越多，身体消耗的热量就越多。给三文鱼加味道并不需要做太多，越简单越好。用盐和胡椒腌一下，然后加两大匙油，用平底锅煎，每一面煎1到3分钟就可以了。
8.苹果
研究表明：每天一个苹果可以抑制体重增加。在吃正餐意大利面之前吃掉一个苹果作为零食的人，摄入的热量比吃其他零食的人少。苹果中纤维含量很高，每个有4到5g，纤维让人有饱腹感。另外，苹果中含有的抗氧化剂，有助于预防代谢综合症。苹果是最理想不过的低热量零食。要做成馅饼的话，将一个中等大小的苹果切碎，撒上1/2汤匙甜胡椒，1/2汤匙肉桂，放入微波炉中加热一分半钟。
9.荞麦面条
荞麦中纤维含量很高，而且跟大多数碳水化合物不一样，它含有蛋白质，这两种营养让荞麦面有充分的饱腹感，所以吃荞麦面条比普通面条更容易控制量。用煮米饭的做法做荞麦面：盖上盖子用小火慢煮。做便餐的话，加入西兰花、胡萝卜、蘑菇和洋葱拌着吃就可以了。
10.蓝莓
所有浆果类都对身体有益，但蓝色的果子是其中最好的。研究表明：蓝色浆果中抗氧化剂的含量是常吃的水果中最高的。每杯浆果中纤维含量是3.6g。纤维可以起到切实防止食用的脂肪被吸收。别再在一整碗麦片顶部放几颗蓝莓了，来一整碗蓝莓吧，在上面撒些麦片，再加点牛奶或者酸奶，味道一定很棒！
11.甘蓝
一杯生甘蓝中含有34卡热量，约1.3g纤维，还有丰富的铁和钙。如果你不习惯甘蓝的味道，你可以选择吃菠菜，菠菜的营养也很丰沛，尤其是铁含量，当然，口感上也要更好些。生甘蓝切碎拌入煮熟的黑豆中。或者切成细条，加少量肉汤煮，再在煮好的菜上面加几片薄薄的橙子片。
12.石榴
石榴不仅富含叶酸和可以预防疾病的抗氧化剂，它们还是低卡路里、高纤维的食品，因此石榴可以满足你吃甜食的欲望而不会对节食有影响。把生石榴子作为零食放在桌子上，用这些代替果仁放在沙拉里吃。
13.辣椒
辣椒可以促进新陈代谢，吃完辣椒后，它会使身体再燃烧热量20分钟。用藜麦和番茄酱塞满辣椒，然后烘烤，直到颜色近乎黑色，剥掉焦黑的外皮，把辣椒肉做成酱。然后，用辣椒酱拌面条就好了，或者在你喜欢的任何饭菜里加入一些红辣椒都可以。
14.杏仁酱
研究发现：用杏仁酱配白面包吃的人不会有血糖突升的情况，而只吃白面包会有。血糖含量升的越高，降的也越低；这种下降会导致饥饿，使人吃的过饱。此外，血糖的变化还会刺激身体分泌胰岛素，从而增加腹部脂肪。试着用杏仁酱代替花生酱涂在三明治里吧，或者做个蔬菜的蘸料：将一汤匙杏仁酱、2汤匙无脂纯酸奶混合。或者加一块到燕麦粥里，可以调味还可以增加蛋白质。
17.龙蒿
你可以用这种法国菜中的主要调料来代替盐，用在腌制过程或沙拉酱调料中。过量的钠元素会锁住体内的水分，所以少用盐可以防止发胖。烘烤前，将2汤匙干龙蒿叶抹在鸡肉上。或者将一匙切碎的鲜龙蒿叶放入4盎司原味酸奶中，再加一匙法国第戎市芥茉糊搅拌，做成可口的蘸料。
18.帕尔马干酪
研究发现，长期坚持每天吃一份奶或奶酪的女性更不容易增加体重。而低脂奶制品的拥护者却没有这种受益。全脂奶制品中共轭亚油酸的含量可能更多，共轭亚油酸可能有助于燃烧脂肪。吃法：把帕尔马干酪磨碎，撒在烤蔬菜上。或者作为零食和苹果或梨子一起吃也可以，每次1盎司。
19.鳄梨
别被鳄梨中的脂肪含量吓到(每颗约29g)，那正是它高居减肥食品榜的原因。鳄梨中含有的这种有益心脏健康的不饱和脂肪酸会增加饱腹感，让你少吃进很多东西。鳄梨的卡路里含量的确不低，所以最好注意加入的分量。一种简便吃法：可以试试鳄梨沙拉酱做的蔬菜沙拉。
20.橄榄油
橄榄油中含有的健康脂肪可以增加饱腹感，改善食欲。橄榄油绝不仅有瘦身的功效而已，橄榄油还有抗发炎的特性。在沙拉里撒少量橄榄油，就可以增加蔬菜的抗氧化力。或者在面条里拌入几茶匙橄榄油、鲜罗勒油和糖醋蒜吃也可以。
Tuesday, 4 December 2012
How to change your life and become healthier
Continuing to feel the sensation of flight and remain in a high tone? Stress-free throw extra “pounds and inches?” The recipe is! You just need to make ten changes in the daily diet. The fact is that your body is very sensitive to any major changes of this nature, and will answer thanks to careful attention to it.
So, a list of recommendations:
Reduce to zero the use of energy drinks! It contains a lot of sugar and various synthetic additives.
It’s great to drink juices made at home (only without the sugar), it is best to do it in the evening. In the morning a good choice is the lemon juice with two small spoons of honey.
If you want to lose weight, get in the habit of drinking much more water and green tea, your body should get about two liters of carefully purified water per day. Choose a tea that will be enjoyed.
Discard the white sugar, it is absolutely necessary. It is better to replace it with high-quality honey or unrefined sugar (brown – can be found in dietary food stores).
Reduce intake of coffee, which will bring you in the long run only negative consequences. If you are very fond of coffee and not ready to immediately stop drinking it, it’s better to try to alternate with herbal tea or as an alternative to the natural “energy” drinks.
Reduce to a minimum, and even better in principle remove the menu from foods with labels of dietary supplements E: among them, margarine, sausages, candy and some juices.
Reduce the ingestion of red meat and sausage (pork, beef). It is better to buy more fish and seafood. Prefer white meat varieties, especially chicken and turkey.
Include in the diet wild mushrooms, soy, eggs – all suppliers of high quality protein.
These tips will help you to lose weight, greatly increase overall health, improve the tone.
Sunday, 2 December 2012
10 commandments in every day to be in shape
CARBOHYDRATES:
For lunch, eat protein-rich lean meat, fish, low-fat cheese, milk and eggs. And for balance – foods containing complex carbohydrates: bread, fruit and vegetables.
4. SUPPLY OF FOOD FOR SNACKING on the case, if you can not eat normally. If you sometimes do not get breakfast or lunch, can not stand up to the next meal to replenish energy reserves. Snack to the body enough calories to lunch or dinner.
And do not be afraid to kill your appetite! Body needs to recharge, to overcome fatigue. Snack food is better, in which a lot of carbohydrates, but low in fat and protein. Calorie snack should be 200-300 calories.
For example, eat a bagel with 30 g of cheese and drink a glass of vegetable juice. Another option of snack – a cup of low-fat yogurt and a cup of fruit salad. This meal will provide you with carbohydrates – the main source of energy.
5. INCLUDE PRODUCTS RICH IN COMPLEX CARBOHYDRATES in each meal. In contrast, fat and protein complex carbohydrates in the blood begins to flow almost immediately. Complex carbohydrates are composed of linked glucose molecules, so they need more time to digest than simple carbohydrates to digest, and as a result of glucose into the blood more evenly.
For breakfast eat cereals, bagels, bread or fruit. At lunch and dinner choose pasta, rice, potatoes, vegetables and beans.
As a carbohydrate-rich snack are good crackers, fruits. You can have a bite for a variety of cold baked potatoes, rice with raisins and cinnamon cereal with low sugar content.
6. YO CAN HAVE PRODUCTS THAT ENHANCE ENDURANCE. Stock up on these products at work or carry them with you so you can always have a snack or “enhance” normal food intake. It will also help maintain strength, if you can not eat on time.
Small packages of fruit juice, dried fruit, small packets of crackers, cereal or nuts loaves weigh a bit and put in any – even the smallest bag. But, when necessary, they are able to maintain your strength!
7. EAT EVERY 3-4 HOURS. And then during the day, your energy will not exhaust. Experts recommend eating at least 3-4 times a day at least, because for its digesting is necessary a little over three hours. And scientists have proved that recharges the brain snack. Daily snack 15 minutes prior to testing showed that people in the control group improves memory, increases the level of composure (15-20%). The subjects were willing to solve complex mathematical problems and to work with the text as opposed to those who do not snack.
9. CUT BACK ON SWEETS. Chocolate or a glass of soda – not the best way to regain strength. Suppose you think that they charge you with energy. In fact, in most sweets there are a lot of fat and a little of nutrients. So you can feel the lack of energy, stay one’s stomach with something sweet as sugar affect the chemical processes in the brain. A high level of efficiency you can provide a balanced diet.
30% of protein – 400 calories.
Simple. Found in soda pop, white bread, white rice, candy, syrups. They are very quickly digested. The result – the level of glucose (sugar) in the blood rises sharply, and after some time again – the feeling of fatigue and hunger. And in simple carbs there is very low nutritional value, but most calories.
Sophisticated. Found in whole wheat bread, oatmeal, brown rice, beans, peas and vegetables. They absorbed more slowly, so glucose (sugar) in the blood to more evenly. Hence, the feeling of satiety for a long time and there is a burst of energy. And yet – complex carbohydrates rich in various nutrients, and they are much less calories than simple carbohydrates.
You can mix in one go and proteins and complex carbohydrates. But know this: for each of us there are certain combinations of incompatible products. Watch for them, and you can easily identify them. Drink a glass of water before eating. The stomach is a little stretched and self-control will be easier. Even doctors believe that the constant omissions of food and irregular meals – main reasons for the development of gastritis, gastric ulcer and 12 duodenal ulcer, bile stasis with subsequent formation of gallstones. Draw your own conclusions.
1. EAT BREAKFAST. Waiver of breakfast affects the reading speed and memory capacity to concentrate. Children who do not eat in the morning, worse refer to the study. This is true for adults. Perhaps, then, that you have refused breakfast, explains why sometimes you can neither work. Or why is it so difficult to concentrate on the work closer to the lunch.
Eat breakfast cereals with bran, whole grain bread, skim milk, fruits. They will provide you with complex carbohydrates, so glucose will enter the bloodstream slowly and evenly. And within a few hours of your brain and muscles will get the necessary energy. You will provide your body with vitamins and minerals that are essential for high performance. Great start to the day!
2. DO NOT OVEREAT AT DINNER AND EAT SLOWLY. After a hearty lunch, you will be hard work. Scientists have found that after dinner over 1000 kcal reduced the level of mental activity. Fatigue and sleepiness are more common in those who used to dine closely. To avoid overeating, plan ahead, when, where and what you eat during the day.
Do not hurry! The signal from the stomach, it is already full, to the brain only after 20 minutes. So do not ignore the advice to get up from the table before you were filled. The faster you absorb food, the more calories you consume.
And yet – do not eat in a dimly lit room and choose a smaller plate. These simple tips will also help you eat less.
3. EAT LUNCH AND protein foods. Carbohydrates, of course – the fastest way to get energy, but if the day does not balance the protein, you will be sleepy. The fact is that carbohydrates raise serotonin levels produced by the brain (known as the hormone of happiness), and it has a calming effect on the body. The protein also limits the production of serotonin, that is, provides mental clarity. But do not completely rule out foods rich in carbohydrates, and lean only on food rich in proteins. In your diet carbohydrate and protein should be balanced.For lunch, eat protein-rich lean meat, fish, low-fat cheese, milk and eggs. And for balance – foods containing complex carbohydrates: bread, fruit and vegetables.
4. SUPPLY OF FOOD FOR SNACKING on the case, if you can not eat normally. If you sometimes do not get breakfast or lunch, can not stand up to the next meal to replenish energy reserves. Snack to the body enough calories to lunch or dinner.
And do not be afraid to kill your appetite! Body needs to recharge, to overcome fatigue. Snack food is better, in which a lot of carbohydrates, but low in fat and protein. Calorie snack should be 200-300 calories.
For example, eat a bagel with 30 g of cheese and drink a glass of vegetable juice. Another option of snack – a cup of low-fat yogurt and a cup of fruit salad. This meal will provide you with carbohydrates – the main source of energy.
5. INCLUDE PRODUCTS RICH IN COMPLEX CARBOHYDRATES in each meal. In contrast, fat and protein complex carbohydrates in the blood begins to flow almost immediately. Complex carbohydrates are composed of linked glucose molecules, so they need more time to digest than simple carbohydrates to digest, and as a result of glucose into the blood more evenly.
For breakfast eat cereals, bagels, bread or fruit. At lunch and dinner choose pasta, rice, potatoes, vegetables and beans.
As a carbohydrate-rich snack are good crackers, fruits. You can have a bite for a variety of cold baked potatoes, rice with raisins and cinnamon cereal with low sugar content.
6. YO CAN HAVE PRODUCTS THAT ENHANCE ENDURANCE. Stock up on these products at work or carry them with you so you can always have a snack or “enhance” normal food intake. It will also help maintain strength, if you can not eat on time.
Small packages of fruit juice, dried fruit, small packets of crackers, cereal or nuts loaves weigh a bit and put in any – even the smallest bag. But, when necessary, they are able to maintain your strength!
7. EAT EVERY 3-4 HOURS. And then during the day, your energy will not exhaust. Experts recommend eating at least 3-4 times a day at least, because for its digesting is necessary a little over three hours. And scientists have proved that recharges the brain snack. Daily snack 15 minutes prior to testing showed that people in the control group improves memory, increases the level of composure (15-20%). The subjects were willing to solve complex mathematical problems and to work with the text as opposed to those who do not snack.
And do not be afraid to gain extra pounds! Constant weight is easier to maintain for those who eat 3, 4 and even 5 times a day than those who hold a two-or three-way litany.
8. TRY TO EAT AT ONE AND THE SAME TIME. This habit helps control the amount of food eaten and “recharge” the body when you want. Generally there are at the same time, one of the basic rules of supply. Organism in a timely manner to food intake, that is, allocates the necessary digestive juices. The result – the food is better digested.
When fed regularly, performance begins to “walk”. Big breaks between meals, and then another and overeating can cause fatigue in the worst possible moment.9. CUT BACK ON SWEETS. Chocolate or a glass of soda – not the best way to regain strength. Suppose you think that they charge you with energy. In fact, in most sweets there are a lot of fat and a little of nutrients. So you can feel the lack of energy, stay one’s stomach with something sweet as sugar affect the chemical processes in the brain. A high level of efficiency you can provide a balanced diet.
Eat sweets only occasionally. If you can not live without them, eat it during or immediately after meals. And then the sweets contained in simple carbohydrates will be mixed with everything that you eat, and sugar in the blood will flow more slowly.
10. CUT BACK ON CAFFEINE. You can easily cope with the loss of strength before lunch or afternoon, after drinking a cup of coffee, strong tea or soda that contains caffeine. Just do not all know that fatigue can be caused by caffeine – or rather, his overdose (for some it is more than five cups of coffee, strong tea or soda with caffeine per day). And as a consequence – the nervousness, nausea, insomnia and palpitations. Try not to lean on coffee, if you, for example, slept poorly.
CALORIES OF LUNCH:
To 1300 kcal.
This is enough to easily eat and recover. The main thing – the right balance of essential nutrients.30% of protein – 400 calories.
25% of “good” fat – not more than 300 calories.
45% of complex carbohydrates – less than 600 calories.
Wednesday, 28 November 2012
5种减肥法瘦身冲刺
5种减肥法瘦身胜利冲刺
现在减肥方法实在是太多太多了，到底哪种减肥方法最有用？哪种方法最浪费时间还没有效果呢？别急别急，我们搜罗了5种最常用减肥法，减肥胜利冲刺！
最快速的减肥法：比华利瘦身法
采用2个星期的比华利瘦身法可减少4kg左右的体重。
第一周尽情食用低脂肪牛奶、酸乳酪、干酪等乳制品和蔬菜、水果。
第二周增加米饭、面条、饼、冷面、大众面条、荞麦冻等碳水化合物和腐、豆花汤、大酱汤等植物性蛋白质。在瘦身期间绝对不能食用肉、鱼、黄油等油性食品和动物性蛋白质。
可以使用的食物：干酪、绿茶、红茶、黑咖啡蔬菜、水果、米饭、饼、面条、土豆、番薯、低脂肪牛奶、酸乳酪、低脂肪
不可以使用的食物：牛肉、猪肉、鸡肉、汉堡包、香肠、熏肉、黄油奶油饼、蛋糕、鱼、虾、鱿鱼。
最营养的减肥法：食用优质蛋白质的健康瘦身方法
豆腐属于优质蛋白质食品，而且每100克含热量只有91千卡左右而倍受人们喜爱。豆腐是富含维生素、矿物质、钙、钾等成分的碱性食品。
与其他瘦身方法一样，是用豆腐替代一日三餐的方法。期间为一星期左右为宜。豆腐可以汆水后蘸调味酱食用，或者是与海藻或蔬菜混合制成沙拉后食用。
还可以蘸上用柠檬汁或食醋和酱油制作的调料食用。每顿食用1/2-1块豆腐为佳。
最营养不良的减肥法：爆米花瘦身法
吃完爆米花、玉米、干饼，再喝水，即使不吃饭，也不饿！
早餐尽量吃。午餐食用爆米花。吃爆米花时应饮足够的水。如此一来，也许是腹中的爆米花泡大，如同吃饭一样感觉很饱。晚餐尽可能简单食用即可。
晚餐菜肴以制作成清淡的肉、鱼、海藻类为佳。此时的重点是中间不吃零食。制定早、中、晚餐时间，一定要按时间就餐。
如此坚持一个月左右，体重将减掉3公斤左右。
只吃爆米花的方法是不吃饭，完全利用爆米花和水进行瘦身的方法。每当感觉肚子饿时，食用爆米花和水。但值得注意的是如果无节制地食用，反而增加食欲，有可能暴饮暴食其他食品。而且有可能因营养不均衡，使身体出现异常情况，所以比起长时间采用该方法，把时间定为1个星期更佳。瘦身时期随时都可以，但是从月经结束日开始每次一周，坚持三个月，就会得到体重减轻4公斤的效果。
最廉价的减肥法：空腹喝泉水
就餐过程中也经常喝水。水起到净化体内废水的作用，所以可以缓解便秘，也可使皮肤保持湿润。
与不食用其他食品，只喝水的水瘦身法不同，此次介绍的水瘦身法是在餐前喝下1-2杯水。另外，是在就餐过程中，每吃下一口饭，就喝一口水的方法。如此一来，因喝下大量水，自然而然地饭量也开始减少，食欲低下，还可以纠正快速进餐的习惯。
在瘦身时主要喝泉水，但是除此之外，只要是符合自己的水无论是大麦茶还是柠檬茶都没有关系。
在瘦身过程中，觉得泉水有一种怪味而不愿意喝水，这时在泉水中放入柠檬或草莓等水果，则会使喝水变得更有情趣。
早餐必须食用主食（米饭或饼）和牛奶，并摄取少量动物性蛋白质。水瘦身法并非像平常一样，按吃饭、吃菜、再吃饭的顺序就餐，而是无论吃了什么，每次吃一口东西，紧接着喝下一口水。
最嘴馋的减肥法：巧克力瘦身
是对非常喜欢吃零食的人可成为好消息的瘦身方法。通常一提到巧克力，就会认为巧克力是做梦也也想不到的瘦身食品。
每天取普通巧克力1/2个，分早、中、晚三餐食用，餐前空腹食用，若有饱的感觉，就开始吃饭。如此一来，食欲下降，自然饭量也减少，进而得到瘦身效果。
将巧克力，当作零食吃的时候，按常理在身体吸收热量较低的饭后食用，但是在采用巧克力瘦身法时绝对不可取。一定要在餐前觉得饿时食用。
尤其是晚餐后作为夜宵的巧克力在体内直接转化为脂肪，所以要绝对避免。采用巧克力瘦身法时要充分摄取水分。
现在减肥方法实在是太多太多了，到底哪种减肥方法最有用？哪种方法最浪费时间还没有效果呢？别急别急，我们搜罗了5种最常用减肥法，减肥胜利冲刺！
最快速的减肥法：比华利瘦身法
采用2个星期的比华利瘦身法可减少4kg左右的体重。
第一周尽情食用低脂肪牛奶、酸乳酪、干酪等乳制品和蔬菜、水果。
第二周增加米饭、面条、饼、冷面、大众面条、荞麦冻等碳水化合物和腐、豆花汤、大酱汤等植物性蛋白质。在瘦身期间绝对不能食用肉、鱼、黄油等油性食品和动物性蛋白质。
可以使用的食物：干酪、绿茶、红茶、黑咖啡蔬菜、水果、米饭、饼、面条、土豆、番薯、低脂肪牛奶、酸乳酪、低脂肪
不可以使用的食物：牛肉、猪肉、鸡肉、汉堡包、香肠、熏肉、黄油奶油饼、蛋糕、鱼、虾、鱿鱼。
最营养的减肥法：食用优质蛋白质的健康瘦身方法
豆腐属于优质蛋白质食品，而且每100克含热量只有91千卡左右而倍受人们喜爱。豆腐是富含维生素、矿物质、钙、钾等成分的碱性食品。
与其他瘦身方法一样，是用豆腐替代一日三餐的方法。期间为一星期左右为宜。豆腐可以汆水后蘸调味酱食用，或者是与海藻或蔬菜混合制成沙拉后食用。
还可以蘸上用柠檬汁或食醋和酱油制作的调料食用。每顿食用1/2-1块豆腐为佳。
最营养不良的减肥法：爆米花瘦身法
吃完爆米花、玉米、干饼，再喝水，即使不吃饭，也不饿！
早餐尽量吃。午餐食用爆米花。吃爆米花时应饮足够的水。如此一来，也许是腹中的爆米花泡大，如同吃饭一样感觉很饱。晚餐尽可能简单食用即可。
晚餐菜肴以制作成清淡的肉、鱼、海藻类为佳。此时的重点是中间不吃零食。制定早、中、晚餐时间，一定要按时间就餐。
如此坚持一个月左右，体重将减掉3公斤左右。
只吃爆米花的方法是不吃饭，完全利用爆米花和水进行瘦身的方法。每当感觉肚子饿时，食用爆米花和水。但值得注意的是如果无节制地食用，反而增加食欲，有可能暴饮暴食其他食品。而且有可能因营养不均衡，使身体出现异常情况，所以比起长时间采用该方法，把时间定为1个星期更佳。瘦身时期随时都可以，但是从月经结束日开始每次一周，坚持三个月，就会得到体重减轻4公斤的效果。
最廉价的减肥法：空腹喝泉水
就餐过程中也经常喝水。水起到净化体内废水的作用，所以可以缓解便秘，也可使皮肤保持湿润。
与不食用其他食品，只喝水的水瘦身法不同，此次介绍的水瘦身法是在餐前喝下1-2杯水。另外，是在就餐过程中，每吃下一口饭，就喝一口水的方法。如此一来，因喝下大量水，自然而然地饭量也开始减少，食欲低下，还可以纠正快速进餐的习惯。
在瘦身时主要喝泉水，但是除此之外，只要是符合自己的水无论是大麦茶还是柠檬茶都没有关系。
在瘦身过程中，觉得泉水有一种怪味而不愿意喝水，这时在泉水中放入柠檬或草莓等水果，则会使喝水变得更有情趣。
早餐必须食用主食（米饭或饼）和牛奶，并摄取少量动物性蛋白质。水瘦身法并非像平常一样，按吃饭、吃菜、再吃饭的顺序就餐，而是无论吃了什么，每次吃一口东西，紧接着喝下一口水。
最嘴馋的减肥法：巧克力瘦身
是对非常喜欢吃零食的人可成为好消息的瘦身方法。通常一提到巧克力，就会认为巧克力是做梦也也想不到的瘦身食品。
每天取普通巧克力1/2个，分早、中、晚三餐食用，餐前空腹食用，若有饱的感觉，就开始吃饭。如此一来，食欲下降，自然饭量也减少，进而得到瘦身效果。
将巧克力，当作零食吃的时候，按常理在身体吸收热量较低的饭后食用，但是在采用巧克力瘦身法时绝对不可取。一定要在餐前觉得饿时食用。
尤其是晚餐后作为夜宵的巧克力在体内直接转化为脂肪，所以要绝对避免。采用巧克力瘦身法时要充分摄取水分。
Wednesday, 21 November 2012
减肥瘦身原则及方法
减肥瘦身原则及方法
瘦身，特指运用人为健康的手段降低体重，特别降低体内脂肪，使体型越来越苗条。很多人都有这样的体会，腰部很容易肥胖，如果腰变细了，一定是人整个都变瘦了。因此想瘦腰如果只做局部的动作效果并不太好。除了控制饮食外，还要作全身的运动，例如跑步，游泳等。
药物瘦身
根据营养师的说法，懂得计算热量就是护身符，糖分等同于淀粉，比如在某天多吃了淀粉食物的话，当天便最好不要再吃糖分高的食物，以免过量。换句话说，如果要吃甜品，便要少吃一些淀粉来抵消多出来的热量，这样身体便较不容易积聚过多糖分和淀粉了。还有一点要谨记的，就是要选择低卡路里的甜品，例如低脂肪或乳果雪糕和果汁糖，就比全脂雪糕和拖肥糖卡路里低得多。
纤衡瘦身
纤衡纤体系列以果蔬窈窕饮、抗饥饿纤魔冻、果燃纤曲酵素片、果燃纤瘦胶囊四种产品为主打，以专业医师根据消费者个人不同情况进行瘦身指导为配合，以最有效最科学的方式减除多余脂肪，排出毒素，瘦身的同时还带有美颜效果。
瘦身方法
1、药物瘦身；2、运动瘦身；3、抽脂瘦身；4、溶脂瘦身；5、瘦身饥饿法；6、血型瘦身法；
听说过瘦身的诀窍其实就藏在你的血液里吗？其实不同血型的女生性格和身体对食物的消化能力不同，因此适合减肥的途径也不尽相同喽。
A血型瘦身：素食主张
诊断：A血型女生很敏感，比较注意周围人的看法，表面上假装虽然胖也不致力于减肥，其实内心想拼命地减肥。所以适当的饮食疗法配合运动，是最有成效的。
饮食处方：胃酸含量少的A血型女生，比较适合蔬菜豆类和海洋食物。
运动处方：瑜伽或静心冥想。
B血型女生：另类名义
诊断：新鲜的减肥方式会引起B血型女生们的兴趣，将理想体形的人置于眼前，并不断告诉自己必须以此身材为目标，这就是她们的最佳减肥法。
饮食处方：为促进B血型女生的新陈代谢，可在烹调时添加生姜、咖喱粉、辣椒等辛辣调料，有助于瘦身。
运动处方：应采用运动量不是太大、又能与他人同乐的运动。
0血型女生：快速主义
诊断：精神饱满充满活力的O血型女生，比较容易烦躁，所以采取集中、一气呵成的减肥法最有效。
饮食处方：通过吃瘦肉、动物肝脏、海鲜和绿叶蔬菜等富含蛋白质的事物，来达到控制体重的目的。
运动处方：适合快走、跑步、游泳等强度运动。
AB血型女生：混合之道
诊断：性格复杂多变，具有明显的“不勉强自己”倾向的AB血型女生，当向既定减肥目标努力追求一段时间后，发现收益不大时，就会立刻打退堂鼓。
饮食处方：以豆腐、新鲜蔬菜和水果为主，辅以乳制品(酸奶)和少量肉食，易少吃多餐。
运动处方：慢跑、太极拳、瑜伽等静心运动。
运动瘦身
1）黄瓜鸡蛋减肥法：目前最流行的节食减肥法，每天三根黄瓜两个鸡蛋，我亲身试验过，5天减了12斤，效果还是比较明显的。意志不坚和黄瓜过敏者慎用。
2）苹果牛奶减肥法：也是很常用的方法，一天光吃苹果，一天光喝牛奶，两天一个阶段，然后恢复饮食，听说也挺有效的。喜欢吃苹果和牛奶的朋友可以试试。
3）生吃西红柿白菜青椒芹菜茄子黄瓜既护肤又减肥。
减肥瘦身3原则
1、主食不是必须吃；2、不用拒绝肉类；3、严禁摄取甜食、酒及糖份高的水果；
1）鸡蛋、黄瓜、吃一个礼拜，可以瘦5～7公斤，鸡蛋吃水煮蛋、黄瓜生吃；
2）苹果三日减肥法：最好是夏苹果或者选用酸甜的，不宜过甜，三天只吃苹果，可瘦3-5公斤；
3）苹果加牛奶法：吃两天，第一天只吃苹果，第二天喝牛奶[脱脂]两天可瘦一公斤；
4）蜂蜜三日法：三天只喝蜂蜜，不喝水，可瘦3-4公斤；
5）红豆法：红豆煮成粥喝，吃一个礼拜可减5-7公斤；
6）黑米减肥：与红豆法一样制作，十天为一个周期可瘦4-6公斤；
7）水煮芹菜：把芹菜用水煮好后，拌醋调均食用一周可减6-10斤，只吃芹菜；
8）海带减肥法：拌醋食用，可治疗便秘，一周减5--8斤；
9）过午不食法：过了中午12点，就不再进食，一天一斤；
10）葡萄减肥法：一个星期只吃葡萄，可瘦8-10斤；
11）十二日减肥法：1-3天只吃水果和蔬菜[热量低于一千卡]4-6天只和酸奶或脱脂奶]最后6天两个混合起来吃分量不限12天可减体重的12%；
12）黑咖啡减肥法：一个礼拜中只喝黑咖啡可减7--10斤；
13）在一个礼拜中选一天，不进食，一个月就可减4--6斤。
瘦身，特指运用人为健康的手段降低体重，特别降低体内脂肪，使体型越来越苗条。很多人都有这样的体会，腰部很容易肥胖，如果腰变细了，一定是人整个都变瘦了。因此想瘦腰如果只做局部的动作效果并不太好。除了控制饮食外，还要作全身的运动，例如跑步，游泳等。
药物瘦身
根据营养师的说法，懂得计算热量就是护身符，糖分等同于淀粉，比如在某天多吃了淀粉食物的话，当天便最好不要再吃糖分高的食物，以免过量。换句话说，如果要吃甜品，便要少吃一些淀粉来抵消多出来的热量，这样身体便较不容易积聚过多糖分和淀粉了。还有一点要谨记的，就是要选择低卡路里的甜品，例如低脂肪或乳果雪糕和果汁糖，就比全脂雪糕和拖肥糖卡路里低得多。
纤衡瘦身
纤衡纤体系列以果蔬窈窕饮、抗饥饿纤魔冻、果燃纤曲酵素片、果燃纤瘦胶囊四种产品为主打，以专业医师根据消费者个人不同情况进行瘦身指导为配合，以最有效最科学的方式减除多余脂肪，排出毒素，瘦身的同时还带有美颜效果。
瘦身方法
1、药物瘦身；2、运动瘦身；3、抽脂瘦身；4、溶脂瘦身；5、瘦身饥饿法；6、血型瘦身法；
听说过瘦身的诀窍其实就藏在你的血液里吗？其实不同血型的女生性格和身体对食物的消化能力不同，因此适合减肥的途径也不尽相同喽。
A血型瘦身：素食主张
诊断：A血型女生很敏感，比较注意周围人的看法，表面上假装虽然胖也不致力于减肥，其实内心想拼命地减肥。所以适当的饮食疗法配合运动，是最有成效的。
饮食处方：胃酸含量少的A血型女生，比较适合蔬菜豆类和海洋食物。
运动处方：瑜伽或静心冥想。
B血型女生：另类名义
诊断：新鲜的减肥方式会引起B血型女生们的兴趣，将理想体形的人置于眼前，并不断告诉自己必须以此身材为目标，这就是她们的最佳减肥法。
饮食处方：为促进B血型女生的新陈代谢，可在烹调时添加生姜、咖喱粉、辣椒等辛辣调料，有助于瘦身。
运动处方：应采用运动量不是太大、又能与他人同乐的运动。
0血型女生：快速主义
诊断：精神饱满充满活力的O血型女生，比较容易烦躁，所以采取集中、一气呵成的减肥法最有效。
饮食处方：通过吃瘦肉、动物肝脏、海鲜和绿叶蔬菜等富含蛋白质的事物，来达到控制体重的目的。
运动处方：适合快走、跑步、游泳等强度运动。
AB血型女生：混合之道
诊断：性格复杂多变，具有明显的“不勉强自己”倾向的AB血型女生，当向既定减肥目标努力追求一段时间后，发现收益不大时，就会立刻打退堂鼓。
饮食处方：以豆腐、新鲜蔬菜和水果为主，辅以乳制品(酸奶)和少量肉食，易少吃多餐。
运动处方：慢跑、太极拳、瑜伽等静心运动。
运动瘦身
1）黄瓜鸡蛋减肥法：目前最流行的节食减肥法，每天三根黄瓜两个鸡蛋，我亲身试验过，5天减了12斤，效果还是比较明显的。意志不坚和黄瓜过敏者慎用。
2）苹果牛奶减肥法：也是很常用的方法，一天光吃苹果，一天光喝牛奶，两天一个阶段，然后恢复饮食，听说也挺有效的。喜欢吃苹果和牛奶的朋友可以试试。
3）生吃西红柿白菜青椒芹菜茄子黄瓜既护肤又减肥。
减肥瘦身3原则
1、主食不是必须吃；2、不用拒绝肉类；3、严禁摄取甜食、酒及糖份高的水果；
1）鸡蛋、黄瓜、吃一个礼拜，可以瘦5～7公斤，鸡蛋吃水煮蛋、黄瓜生吃；
2）苹果三日减肥法：最好是夏苹果或者选用酸甜的，不宜过甜，三天只吃苹果，可瘦3-5公斤；
3）苹果加牛奶法：吃两天，第一天只吃苹果，第二天喝牛奶[脱脂]两天可瘦一公斤；
4）蜂蜜三日法：三天只喝蜂蜜，不喝水，可瘦3-4公斤；
5）红豆法：红豆煮成粥喝，吃一个礼拜可减5-7公斤；
6）黑米减肥：与红豆法一样制作，十天为一个周期可瘦4-6公斤；
7）水煮芹菜：把芹菜用水煮好后，拌醋调均食用一周可减6-10斤，只吃芹菜；
8）海带减肥法：拌醋食用，可治疗便秘，一周减5--8斤；
9）过午不食法：过了中午12点，就不再进食，一天一斤；
10）葡萄减肥法：一个星期只吃葡萄，可瘦8-10斤；
11）十二日减肥法：1-3天只吃水果和蔬菜[热量低于一千卡]4-6天只和酸奶或脱脂奶]最后6天两个混合起来吃分量不限12天可减体重的12%；
12）黑咖啡减肥法：一个礼拜中只喝黑咖啡可减7--10斤；
13）在一个礼拜中选一天，不进食，一个月就可减4--6斤。
六个一瘦身减肥不难
六个一瘦身 减肥不难
前言：减肥并非难事，但是有很多人都说：“我真的瘦不了！”在这个时候，大家都要正视的一点，你真的有做到每天的运动与饮食搭配吗？要告别肥胖的烦恼，你愿意去实行以下的“七个一”瘦身法吗？
一、早晚一杯白开水
充足的水分是健康和美容的保障。特别是女性，缺水会使她们的身体过早衰老，皮肤因“缩水”而失去光泽。但由于女人的代谢比男人要慢，消耗也比男人要低，女人往往比男人喝水要少，这就会使身体和皮肤的问题同时出现。女人要做的是，至少早晚各一杯白开水。早上的一杯可以清洁肠道，减掉小肚腩，补充夜间失去的水分，有助于排出身体内的废物。晚上的一杯则能保证一夜之间血液不至于因缺水而过于黏稠，消除赘肉肥胖。
早餐前喝杯白开水或添加了盐的水，能够加速肠胃蠕动，把前一夜体内的垃圾、代谢产物排出体外，减少小肚腩出现的机会。因为久坐、高热量食品造成的最主要的表现形式就是赘肉，而下午茶时分，正是人觉得疲惫、倦怠的时候，可以喝一杯花草茶来趋散想吃东西的欲望，同时花草的气味还能降低食欲。
二、一个西红柿
在水果和蔬菜中，西红柿是维生素C含量最高的一种，所以每天至少保证一个西红柿，可以满足一天所需的维生素C。番茄所含的苹果酸或柠檬酸，有助于胃液对脂肪及蛋白质的消化。并且西红柿产生热量的能力很低，200克的西红柿大概只产生那么30来千卡的热量，而200克的大米或者面粉至少要产生700千卡的热量，猪肉产900千卡热量。成年女性大概一日三餐需摄取1800千卡左右的热量，西红柿饱肚的能耐还是不错的，假如多吃西红柿，把米饭、面食、肉类等高热量食物的摄取量减掉它一部分，同样能感到吃饱的话，轻轻松松减少300千卡热量进入人体，就可以达到减肥的要求了。
三、一杯醋
女人还是有点“醋意”的好。每日三餐中食用醋可以延缓血管硬化的发生，已经是重复多次的保健常识，醋还可以调节血液的酸碱平衡，维持人体内环境的相对稳定;在餐间喝上一杯醋，既能帮助消化，又有利于食物中营养成分的吸收。对于正在减肥的各位还可以可使体内过多的脂肪转变为体能消耗掉，并促进糖和蛋白质的代谢，可防治肥胖。
四、一杯酸奶
很多女孩子喜欢喝酸奶，不仅因为酸奶的口感好，而且酸奶还可以帮助减肥。酸奶确实有一定的减肥效果，主要是因为它含有大量活性乳酸菌，能够有效地调节体内菌群平衡，促进胃肠蠕动，从而缓解便秘。而长期便秘和体重增加有一定的关系。再就是酸奶具有较强的饱腹感，轻微饥饿时喝一杯可以有效缓解迫切的食欲，从而减少下一餐的进餐量。
但是酸奶并非喝多少都不会胖，它本身也含有一定的热量，如果在原有膳食基础上额外多吃，同样会引起体重增加。最好的办法是选择标有脱脂和低热量字样的酸奶，虽然它们的味道不如全脂酸奶那么浓郁醇厚，可是热量低，不会使热量在体内很快堆积而发胖。
五、一杯蜂蜜水
每天早晨起床，第一件事情——喝一大杯淡蜂蜜水。注意蜂蜜要选择全液态无结晶的，颜色浅些的。蜜水不能太甜，淡淡的甜最恰当。这样可以给身体补充水分而又滋润肠胃，预防便秘，还能保养声音。然后最好再喝一杯白开水，继续冲洗肠胃。这样的减肥效果更加好。
六、一袋茶叶
女人一定要喝茶的，如果胃没有毛病，绿茶和乌龙茶最好。特别是那些想要减肥的女性，茶是最天然、最有效的减肥剂，再没有什么比茶叶更能消除肠道脂肪的了。二十多年来，无数研究证实了茶和茶提取物的减肥功效。有研究发现，每天饮用8克乌龙茶，可使一半肥胖者的体重下降。还有研究证实，每天饮用2杯含高浓度儿茶素的乌龙茶，三个月后降低了肥胖女性的体重、腰围和体脂比例。更深入的研究发现，绿茶和红茶提取物当中含有一些有效成分，能够减少食物脂肪的吸收，促进脂肪酸的氧化分解，抑制脂肪合成酶的活性。
前言：减肥并非难事，但是有很多人都说：“我真的瘦不了！”在这个时候，大家都要正视的一点，你真的有做到每天的运动与饮食搭配吗？要告别肥胖的烦恼，你愿意去实行以下的“七个一”瘦身法吗？
一、早晚一杯白开水
充足的水分是健康和美容的保障。特别是女性，缺水会使她们的身体过早衰老，皮肤因“缩水”而失去光泽。但由于女人的代谢比男人要慢，消耗也比男人要低，女人往往比男人喝水要少，这就会使身体和皮肤的问题同时出现。女人要做的是，至少早晚各一杯白开水。早上的一杯可以清洁肠道，减掉小肚腩，补充夜间失去的水分，有助于排出身体内的废物。晚上的一杯则能保证一夜之间血液不至于因缺水而过于黏稠，消除赘肉肥胖。
早餐前喝杯白开水或添加了盐的水，能够加速肠胃蠕动，把前一夜体内的垃圾、代谢产物排出体外，减少小肚腩出现的机会。因为久坐、高热量食品造成的最主要的表现形式就是赘肉，而下午茶时分，正是人觉得疲惫、倦怠的时候，可以喝一杯花草茶来趋散想吃东西的欲望，同时花草的气味还能降低食欲。
二、一个西红柿
在水果和蔬菜中，西红柿是维生素C含量最高的一种，所以每天至少保证一个西红柿，可以满足一天所需的维生素C。番茄所含的苹果酸或柠檬酸，有助于胃液对脂肪及蛋白质的消化。并且西红柿产生热量的能力很低，200克的西红柿大概只产生那么30来千卡的热量，而200克的大米或者面粉至少要产生700千卡的热量，猪肉产900千卡热量。成年女性大概一日三餐需摄取1800千卡左右的热量，西红柿饱肚的能耐还是不错的，假如多吃西红柿，把米饭、面食、肉类等高热量食物的摄取量减掉它一部分，同样能感到吃饱的话，轻轻松松减少300千卡热量进入人体，就可以达到减肥的要求了。
三、一杯醋
女人还是有点“醋意”的好。每日三餐中食用醋可以延缓血管硬化的发生，已经是重复多次的保健常识，醋还可以调节血液的酸碱平衡，维持人体内环境的相对稳定;在餐间喝上一杯醋，既能帮助消化，又有利于食物中营养成分的吸收。对于正在减肥的各位还可以可使体内过多的脂肪转变为体能消耗掉，并促进糖和蛋白质的代谢，可防治肥胖。
四、一杯酸奶
很多女孩子喜欢喝酸奶，不仅因为酸奶的口感好，而且酸奶还可以帮助减肥。酸奶确实有一定的减肥效果，主要是因为它含有大量活性乳酸菌，能够有效地调节体内菌群平衡，促进胃肠蠕动，从而缓解便秘。而长期便秘和体重增加有一定的关系。再就是酸奶具有较强的饱腹感，轻微饥饿时喝一杯可以有效缓解迫切的食欲，从而减少下一餐的进餐量。
但是酸奶并非喝多少都不会胖，它本身也含有一定的热量，如果在原有膳食基础上额外多吃，同样会引起体重增加。最好的办法是选择标有脱脂和低热量字样的酸奶，虽然它们的味道不如全脂酸奶那么浓郁醇厚，可是热量低，不会使热量在体内很快堆积而发胖。
五、一杯蜂蜜水
每天早晨起床，第一件事情——喝一大杯淡蜂蜜水。注意蜂蜜要选择全液态无结晶的，颜色浅些的。蜜水不能太甜，淡淡的甜最恰当。这样可以给身体补充水分而又滋润肠胃，预防便秘，还能保养声音。然后最好再喝一杯白开水，继续冲洗肠胃。这样的减肥效果更加好。
六、一袋茶叶
女人一定要喝茶的，如果胃没有毛病，绿茶和乌龙茶最好。特别是那些想要减肥的女性，茶是最天然、最有效的减肥剂，再没有什么比茶叶更能消除肠道脂肪的了。二十多年来，无数研究证实了茶和茶提取物的减肥功效。有研究发现，每天饮用8克乌龙茶，可使一半肥胖者的体重下降。还有研究证实，每天饮用2杯含高浓度儿茶素的乌龙茶，三个月后降低了肥胖女性的体重、腰围和体脂比例。更深入的研究发现，绿茶和红茶提取物当中含有一些有效成分，能够减少食物脂肪的吸收，促进脂肪酸的氧化分解，抑制脂肪合成酶的活性。
Monday, 19 November 2012
怎么样瘦腿最轻松最健康
怎么样瘦腿最轻松最健康——肌肉肥胖类型
不得不说这个类型的腿部肥胖是最难得瘦下来的，因为肌肉本身有是大量的脂肪堆积而成的，可能是由于运动过多而导致的粗腿。不过千万不要沮丧哦，因为只要你使用正确的按摩手法，就能够使紧绷的肌肉变软，然后慢慢的放松腿部，然后做运动，这样瘦腿就容易很多。
怎么样瘦腿最轻松最健康——水肿肥胖类型
水肿腿是由于体内的水分过多，淋巴回流，使得人体内的淋巴停滞引起的。这个类型的腿胖是非常容易减肥成功的，只要适当减少食物中盐的摄入量，然后以按摩来促进淋巴液的流动，使身体的水份减少堆积，就能够轻松瘦腿了。
怎么样瘦腿最轻松最健康——脂肪肥胖类型
这个类型的肥胖多发生于秋冬季节，因为秋冬季需要堆积脂肪来使身体保暖，所以这个类型的肥胖首先要解决的就是身体保暖问题，这个类型的胖腿需要适当的运动和饮食计划，只有这样才能够彻底的解决腿部的赘肉烦恼。
瘦腿运动应该怎么做才好呢？必须注意下面的几个日常小习惯哦，这样才会让腿越来越细。
1、少穿高跟鞋，虽然说高跟鞋让女性的身材更挺拔，但是穿多了高跟鞋会让小腿出现肌肉，而且鞋子的跟不能太高哦，太高或者穿太久的话，都会使得小腿肌肉堆积，不利于腿部减肥。
2、不要两腿交叉坐，两腿交叉会使得骨盆的移动，那里是淋巴结聚集的地方，骨盆的移动会妨碍到淋巴结的流动，使得大腿和臀部变得肥胖，经常盘腿坐会导致肥胖，所以要尽量避免哦！
3、正确的走路姿势，不管是站姿还是走路的姿势，都会影响到小腿的形状，所以在日常的生活中要注意日常行走和站立的姿势，只有这样才能够更好的拉伸肌肉，才能够改善腿部的肥胖。
小编总结：其实生活中有很多动作可以帮助你减肥瘦身的，尤其是一些习惯性的动作，能够帮助你把腿部变细，只要你持之以恒的坚持。
不得不说这个类型的腿部肥胖是最难得瘦下来的，因为肌肉本身有是大量的脂肪堆积而成的，可能是由于运动过多而导致的粗腿。不过千万不要沮丧哦，因为只要你使用正确的按摩手法，就能够使紧绷的肌肉变软，然后慢慢的放松腿部，然后做运动，这样瘦腿就容易很多。
怎么样瘦腿最轻松最健康——水肿肥胖类型
水肿腿是由于体内的水分过多，淋巴回流，使得人体内的淋巴停滞引起的。这个类型的腿胖是非常容易减肥成功的，只要适当减少食物中盐的摄入量，然后以按摩来促进淋巴液的流动，使身体的水份减少堆积，就能够轻松瘦腿了。
怎么样瘦腿最轻松最健康——脂肪肥胖类型
这个类型的肥胖多发生于秋冬季节，因为秋冬季需要堆积脂肪来使身体保暖，所以这个类型的肥胖首先要解决的就是身体保暖问题，这个类型的胖腿需要适当的运动和饮食计划，只有这样才能够彻底的解决腿部的赘肉烦恼。
瘦腿运动应该怎么做才好呢？必须注意下面的几个日常小习惯哦，这样才会让腿越来越细。
1、少穿高跟鞋，虽然说高跟鞋让女性的身材更挺拔，但是穿多了高跟鞋会让小腿出现肌肉，而且鞋子的跟不能太高哦，太高或者穿太久的话，都会使得小腿肌肉堆积，不利于腿部减肥。
2、不要两腿交叉坐，两腿交叉会使得骨盆的移动，那里是淋巴结聚集的地方，骨盆的移动会妨碍到淋巴结的流动，使得大腿和臀部变得肥胖，经常盘腿坐会导致肥胖，所以要尽量避免哦！
3、正确的走路姿势，不管是站姿还是走路的姿势，都会影响到小腿的形状，所以在日常的生活中要注意日常行走和站立的姿势，只有这样才能够更好的拉伸肌肉，才能够改善腿部的肥胖。
小编总结：其实生活中有很多动作可以帮助你减肥瘦身的，尤其是一些习惯性的动作，能够帮助你把腿部变细，只要你持之以恒的坚持。
Thursday, 15 November 2012
清晨1杯水排毒助减肥
清晨第1杯水排毒通畅助减肥
正常情况下，为了保持身体的水分平衡，人的一天中应该喝8杯水。“一日之计在于晨”，清晨第一杯水就显得尤为重要。
我们知道，夜晚人在睡觉的时候从皮肤、呼吸、尿中消耗了大量的水分，早上身体就会处于生理性缺水的状态，因此，晨起需要喝一杯水来补充代谢所消耗的水分；另外，在补充水分的同时，晨起喝水还能刺激肠胃的蠕动，湿润肠道、防止便秘。爱美的女性更需要这杯水，因为早上喝水可以促进血液循环，帮助排除体内毒素、滋润皮肤，让皮肤变得水灵灵的！
那这一杯健康水到底该喝什么？
白开水-最好的选择
虽然说早上喝水的选择有很多，但是白开水仍然是最好的选择。它是天然状态的水经过多层净化后煮沸而来，水中还有钙镁等无机盐类，而水中的微生物已经被杀死。另外白开水中不含有蛋白质、脂肪、碳水化合物，既能补充细胞水分，又能较低血液粘稠度，利于排尿。通常饮用白开水半个小时以后，身体就会排出前一夜的代谢物。也不回影响早餐食欲。
需要注意的是，早上不宜喝冰水。
盐水-便秘者适用
此盐水为淡盐水，就是在白开水中加入适量的盐，以喝不出咸味为标准，切忌不宜过咸，否则会加重高渗性脱水，令人感到口干。众所周知，盐水具有清肠、通便的作用，因此，清晨饮用淡盐水即可缓解便秘症状。此外，淡盐水的其他功效与白开水相差无几。
需要特别注意的是，高血压、糖尿病、心脑血管疾病、肾功异常的患者要严格禁用淡盐水作为清晨空腹的第一杯水。因为早晨时人体血压升高的第一个高峰期，盐水会使血压更高。
柠檬水-时尚不实用
柠檬水一般是用在白开水中加入柠檬而制成，这样就使白开水中增加了维生素和柠檬酸。从好的方面来看，柠檬酸可以有效的刺激肠胃分泌胃酸，增加食欲，也不会阻碍细胞对水分的吸收。但是，从另外一方面来说，长期服用柠檬水会引起钙的流失，并且胃酸分泌过多。胃肠溃疡者都要慎喝柠檬水。
因此，两方面对比而言，柠檬水时尚但是不实用。
蜂蜜水-睡前一杯水
早上空腹状态下喝蜂蜜水，容易使体内酸性增加，时间长了就会就会胃酸过多而得胃溃疡或十二指肠溃疡。不过蜂蜜水具有通便秘，养皮肤的功效，因此，便秘者可适当饮用蜂蜜水，但不宜长期饮用。
另外，据分析，蜂蜜含有丰富的镁，能调节心理、消除紧张、减轻压力，对女性很有帮助；同时它富含的b族维生素，具有舒缓安眠的作用，因此建议女性可以再晚上睡前饮用蜂蜜水。
牛奶-穿肠而过营养流失
牛奶不是“第一杯”。空腹喝牛奶不过是“穿肠而过”，胃来不及消化，小肠来不及吸收，牛奶的营养价值也就无从体现，还有人出现肠胃胀气等过敏反应，更把好事变成坏事。
果汁、可乐等-最坏的选择
果汁、可乐、咖啡等类饮品，不应该作为清晨的第一杯水。因为这类饮品含有糖、脂肪、蛋白质，饮用后需要消化和吸收，不但会加重肠胃的负担，还会失去清晨第一杯水清扫体内环境的作用，更加不能有效的补充水份，因此，极其不利于身体健康。
清晨第一杯水关键词
空腹：在进餐之前喝水，否则就起不到促进血液循环、冲刷肠胃等效果。
慢饮：小口吞咽。饮水速度过猛对身体非常不利，可能引起血压降低和脑水肿，导致头痛、恶心、呕吐。
300毫升：清晨起床时是新的一天身体补充水份的关键时刻，喝300毫升的水最佳。
每天：一个健康的人每天至少要喝7-8杯水（约2.5升），运动量大或天气炎热时，饮水量就要相应增多
正常情况下，为了保持身体的水分平衡，人的一天中应该喝8杯水。“一日之计在于晨”，清晨第一杯水就显得尤为重要。
我们知道，夜晚人在睡觉的时候从皮肤、呼吸、尿中消耗了大量的水分，早上身体就会处于生理性缺水的状态，因此，晨起需要喝一杯水来补充代谢所消耗的水分；另外，在补充水分的同时，晨起喝水还能刺激肠胃的蠕动，湿润肠道、防止便秘。爱美的女性更需要这杯水，因为早上喝水可以促进血液循环，帮助排除体内毒素、滋润皮肤，让皮肤变得水灵灵的！
那这一杯健康水到底该喝什么？
白开水-最好的选择
虽然说早上喝水的选择有很多，但是白开水仍然是最好的选择。它是天然状态的水经过多层净化后煮沸而来，水中还有钙镁等无机盐类，而水中的微生物已经被杀死。另外白开水中不含有蛋白质、脂肪、碳水化合物，既能补充细胞水分，又能较低血液粘稠度，利于排尿。通常饮用白开水半个小时以后，身体就会排出前一夜的代谢物。也不回影响早餐食欲。
需要注意的是，早上不宜喝冰水。
盐水-便秘者适用
此盐水为淡盐水，就是在白开水中加入适量的盐，以喝不出咸味为标准，切忌不宜过咸，否则会加重高渗性脱水，令人感到口干。众所周知，盐水具有清肠、通便的作用，因此，清晨饮用淡盐水即可缓解便秘症状。此外，淡盐水的其他功效与白开水相差无几。
需要特别注意的是，高血压、糖尿病、心脑血管疾病、肾功异常的患者要严格禁用淡盐水作为清晨空腹的第一杯水。因为早晨时人体血压升高的第一个高峰期，盐水会使血压更高。
柠檬水-时尚不实用
柠檬水一般是用在白开水中加入柠檬而制成，这样就使白开水中增加了维生素和柠檬酸。从好的方面来看，柠檬酸可以有效的刺激肠胃分泌胃酸，增加食欲，也不会阻碍细胞对水分的吸收。但是，从另外一方面来说，长期服用柠檬水会引起钙的流失，并且胃酸分泌过多。胃肠溃疡者都要慎喝柠檬水。
因此，两方面对比而言，柠檬水时尚但是不实用。
蜂蜜水-睡前一杯水
早上空腹状态下喝蜂蜜水，容易使体内酸性增加，时间长了就会就会胃酸过多而得胃溃疡或十二指肠溃疡。不过蜂蜜水具有通便秘，养皮肤的功效，因此，便秘者可适当饮用蜂蜜水，但不宜长期饮用。
另外，据分析，蜂蜜含有丰富的镁，能调节心理、消除紧张、减轻压力，对女性很有帮助；同时它富含的b族维生素，具有舒缓安眠的作用，因此建议女性可以再晚上睡前饮用蜂蜜水。
牛奶-穿肠而过营养流失
牛奶不是“第一杯”。空腹喝牛奶不过是“穿肠而过”，胃来不及消化，小肠来不及吸收，牛奶的营养价值也就无从体现，还有人出现肠胃胀气等过敏反应，更把好事变成坏事。
果汁、可乐等-最坏的选择
果汁、可乐、咖啡等类饮品，不应该作为清晨的第一杯水。因为这类饮品含有糖、脂肪、蛋白质，饮用后需要消化和吸收，不但会加重肠胃的负担，还会失去清晨第一杯水清扫体内环境的作用，更加不能有效的补充水份，因此，极其不利于身体健康。
清晨第一杯水关键词
空腹：在进餐之前喝水，否则就起不到促进血液循环、冲刷肠胃等效果。
慢饮：小口吞咽。饮水速度过猛对身体非常不利，可能引起血压降低和脑水肿，导致头痛、恶心、呕吐。
300毫升：清晨起床时是新的一天身体补充水份的关键时刻，喝300毫升的水最佳。
每天：一个健康的人每天至少要喝7-8杯水（约2.5升），运动量大或天气炎热时，饮水量就要相应增多
Tuesday, 13 November 2012
对着镜子练习瘦脸的最快方法 八组动作让你甩脂肪
明星们精致的小脸其实很你也可以拥有。对着镜子，动动嘴，扭扭头，轻松练习瘦脸的最快方法。今天小编介绍的几个最快瘦脸方法非常简单易学，不过刚开始练习的时候记得对着镜子哦，这样才知道自己的动作是否到位。
最快瘦脸方法一
挺直腰背，坐在椅子上，两肩自然放松，端正脖子和头部。面朝前面。头部慢慢向右侧倾斜，保持脖子不要扭转，面部要保持向前。再让头部回复到中间，头部再慢慢向左侧倾斜，重复左右倾斜练习。
最快瘦脸方法二
头部向右侧稍微倾斜，下巴向上微微抬起，眼睛斜望着上方。慢慢向上抬起下巴，同时头部从右侧转回正前方，下巴充分抬高。脸部完全向着正上方，闭上眼睛。重复练习这个动作多次。
最快瘦脸方法三
端正头部，嘴巴上下张开，让上下齿拉开距离，做张口笑的表情。嘴巴尽量打开，这个动作可以刺激口匝肌。
最快瘦脸方法四
保持嘴巴张开，嘴角向左右两侧咧嘴，让上下张开的嘴唇两侧拉伸。重复练习这个动作多次。
最快瘦脸方法五
嘴唇和牙齿合拢，上下唇之间保持一条细的缝隙。保持这个嘴型，让嘴巴向左右两边嘴角向上方提拉。重复练习这个动作。
双唇合上，两边的嘴角向中间收拢，收缩嘴巴，但是不要嘟起嘴，让空气填满口腔，让左右脸颊鼓起来。重复练习这个动作多次。
最快瘦脸方法七
上下齿保持闭合。双唇上下拉开距离，但是左右嘴角不能左右拉开。重复这个动作多次，锻炼嘴角附近的肌肉。
面朝前面，头部微微向上抬起，视线朝向斜上方。进一步向上抬起下巴。眼睛向上看，让下巴充分向上仰起，伸出下唇，上唇不动，保持这个动作数秒。重复练习这个最快瘦脸方法可以减去双下巴。
Sunday, 4 November 2012
10种瘦身水果减肥潜力
巧吃10种瘦身水果发挥食物减肥“潜力
水果减肥相信大家都知道，但是吃什么水果减肥最快呢？下面为大家推荐10种越吃越瘦的减肥水果，告诉为什么吃它们可以减肥，还教你怎么吃才能发挥它们最大的减肥功效。
1、苹果
苹果中含有膳食纤维，膳食纤维利于肠胃蠕动，有助于排毒。苹果中的钙有助于体内多余盐分的代谢，利于消除因盐分高而形成的浮肿。苹果酸可代谢体内热量，防止下半身肥胖；果胶还能促进胃道中的铅、汞、锰的排放，调节机体血糖水平，预防血糖的骤升骤降。苹果含有丰富的钾，钾不仅可以缓和因摄取过量的钠而引起的水肿，还有利尿的作用。
怎么吃？吃苹果减肥做好的时间是早晨到中午吃饭的时间，如果觉得饿了，就啃只大苹果，对瘦小腹有着非凡的效果哦！
2、柠檬
柠檬含柠檬酸、苹果酸等有机酸和橙皮甙、柚皮甙、圣草次甙等黄酮甙，还含有维生素c、维生素b1、维生素b2和烟酸、糖类、钙、磷、铁等多种营养成分，以及香豆精类、谷淄醇类、挥发油等物质，可促进胃中蛋白质分解酶的分泌，增加胃肠蠕动，有助消化吸收和瘦身减肥。
柠檬汁有很强的杀菌作用和抑制子宫收缩的功能，并能降低血脂，起到减肥的效果。柠檬还具有美容作用，可防止和消除皮肤色素沉淀，使肌肤光洁柔嫩。柠檬具有高度碱性，被认为是很好的治疗所有疾病的药，可止咳、化痰、生津健脾，且对人体的血液循环大有帮助，并能促进新陈代谢，提高减肥效果。柠檬含有丰富的维生素c，能降低胆固醇。
怎么吃？将柠檬切成薄薄的一片泡在水中，会有一股淡淡的清香，让人精神为之一振。柠檬水不但可以解渴且能冲淡想吃东西的欲望，餐后喝点用鲜柠檬泡的水，非常有助于消化。但胃酸过多的人不宜饮用。
3、菠萝
菠萝的消食作用只要因其含有丰富的菠萝蛋白酶，又称菠萝酵素，有类似木瓜酵素的作用，能分解蛋白质，有效地溶解脂肪，特别是能帮助肉类的蛋白质消化，减少人体对脂肪的吸收。菠萝中大量的蛋白酶和膳食纤维能有助于肠胃消化，而且由于膳食纤维体积较大，吸附性好，能带走肠道内多余的脂肪及其他有害物质，对于预防、缓解便秘症状都有显著的效果。
怎么吃？食用菠萝前去“钉”，并用盐水泡一下。泡好后切成粒状，和入奶酪或软雪糕里，冰冻后吃会更可口。同时可以起到清热解渴、消食利尿等作用。你也可以把菠萝当成主食来吃，每次吃半斤以上，坚持7天，会有非常好的效果。
4、猕猴桃
猕猴桃含有非常优异的食用纤维源。这些食用纤维能够帮助人体肠胃消化，吸附和带走肠道内的很多有害物质及油腻脂肪，对于预防和环节便秘症状有明显的效果，是减肥不可或缺的物质。根据营养学家的研究发现，猕猴桃中还含有一种未分离的物质可加速消化物的传送，提高新陈代谢的速度，有效消脂、减肥。
猕猴桃含有的有益健康的类胡萝卜素(胡萝卜素、叶黄素和黄色素)、酚类化合物(花青素等)和抗氧化剂，包括维生素c、维生素e和丰富的抗氧化物有助于抑制胆固醇物质的氧化。猕猴桃含有大量的果胶，国脚被认为可降低胆固醇。
怎么吃？可以生吃，也可以榨成猕猴桃果汁来喝。长期坚持饮用猕猴桃果汁能起到瘦身美体的作用，而且有助于改善睡眠状态。
5、葡萄柚
葡萄柚中的酶能“影响”人体利用和吸收糖分的方式，使糖分不会轻易转化为脂肪贮存。葡萄柚中含有一种天然果胶的特殊营养成分，能减低血液中的胆固醇。
葡萄柚含有丰富的维生素b1、维生素b2和维生素c，且由于它的热量较低，所以常被用于减肥食谱中。此外，葡萄柚含有非常丰富的柠檬酸、钠、钾和钙，而柠檬酸有助于肉类的消化，避免人体摄取过多的脂肪。
怎么吃？不和较甜的水果或淀粉类食物同食，因为这样会使葡萄柚变得较不容易被消化吸收，同食也不利于减肥之用。吃葡萄柚减肥，最好的食用时间是晚上。在吃过晚饭半个小时后就可以吃点葡萄柚了，这样可以避免因摄取过多的营养导致无法吸收而变成脂肪，同食还能加速体内脂肪的分解，避免身材走样。
6、香蕉
香蕉对减肥相当有效，因为它热量低且食物纤维含量丰富。香蕉非常甜，因此常被人们误以为热量一定很高，其实不然。1根香蕉(净重约100克左右)的热量只有87卡而已，与一餐的白饭量(150克220卡)比起来，大约只有其一半以下的热量。
香蕉几乎含有所有的维生素和矿物质，食物纤维含量丰富，而热量却很低。因此，香蕉是减肥的最佳食品。香蕉还有润肠通便、润肺止咳、清热解毒、助消化和滋补的作用。
怎么吃？可以平时当水果吃，也可以把香蕉当成主食，因为香蕉容易让人有饱肚的感觉，又含有丰富的钙及维生素，可以消除浮肿现象，但是记得要搭配其他蔬菜一起食用，以营养高而热量低的食物为佳，以补充没有摄取到的营养成分。
7、山楂
山楂含枸缘酸、苹果酸、抗坏血酸、糖和蛋白质、碳水化合物等，有降血压，促进胃肠消化的作用。中医认为，山楂可健脾消积，对减肥有利，可辅治继发性肥胖症。山楂性味酸甘、微温，归脾、胃、肝经。《本草纲目》说：“山楂化饮食，消肉积、症瘕、痰饮、痞满吞酸、滞血痛胀。”对肉食及难以消化的油脂性食物有着超强的分解和吸收能力，本功能对瘦身有利。
山楂含有丰富的膳食纤维和果胶。膳食纤维是肠道“清道夫”，可以促进肠道的蠕动和消化腺的分泌，有利于食物的消化和废物排泄。果胶具有降低胆固醇和血糖的功效。
怎么吃？山楂过酸，如果直接拿来吃，估计很少有人能受得了。但是可以做成各种不同口味的山楂茶来代替我们平时喝的白开水，让我们在享受美味的同时，还能收到很好的减肥效果。另外还可以将山楂做成零食来吃，如果脯、山楂糕、沙拉等。
8、火龙果
火龙果首先是一种低热量、高纤维的水果，吃这种水果能有效地排毒和瘦身，因此深得减肥中人的喜爱。火龙果含有美白皮肤的维生素c及丰富的具有减肥、降低血糖、润肠，预防大肠癌功能的水溶性膳食纤维。火龙果对防治便秘也很有效果。
怎么吃？可以将火龙果生吃、榨汁或加入一些蔬菜制成沙拉来吃。
9、草莓
草莓含有果胶和丰富的膳食纤维，可以帮助消化、通畅大便，对于调节人体胆固醇及脂肪含量也有着非凡的效果。草莓含有一种叫天冬氨酸的物质，可以自然而平缓地除去体内的“矿渣”，具有排毒养颜的作用。
怎么吃？将草莓和酸奶配合食用，对减肥很有效。可以直接吃草莓喝酸奶，也可以将草莓榨汁和酸奶混合食用，能很快消除饿的感觉。
10、橘子
橘子内含的酵素能有效抑制制造脂肪的细胞，再加上含有降低人体脂肪的食物纤维以及容易产生饱足感，所以有减肥功效。橘子富含维生素c与柠檬酸，前者具有美容作用，后者具有消除疲劳的作用。如果把橘子内侧的薄皮一起吃下去，除维生素c外，还可摄取膳食纤维，它可以通便，并且可以降低胆固醇。
怎么吃？橘子不要在饭前或空腹时食用，因为橘子的果肉中含有有机酸，会对胃粘膜产生刺激而引起身体不适。可以饭前吃个烤橘子，将橘子放在煎锅干煎，直到表皮略显焦黑，然后把橘子放凉，再剥皮吃橘肉，要连着白色的纤维丝一起吃。每天坚持吃1个就可以，最多可吃2个，坚持1周为一个疗程。另外还可以将橘子和其他饭食搭配在一起食用，最好的方法就是做成沙拉。
水果减肥相信大家都知道，但是吃什么水果减肥最快呢？下面为大家推荐10种越吃越瘦的减肥水果，告诉为什么吃它们可以减肥，还教你怎么吃才能发挥它们最大的减肥功效。
1、苹果
苹果中含有膳食纤维，膳食纤维利于肠胃蠕动，有助于排毒。苹果中的钙有助于体内多余盐分的代谢，利于消除因盐分高而形成的浮肿。苹果酸可代谢体内热量，防止下半身肥胖；果胶还能促进胃道中的铅、汞、锰的排放，调节机体血糖水平，预防血糖的骤升骤降。苹果含有丰富的钾，钾不仅可以缓和因摄取过量的钠而引起的水肿，还有利尿的作用。
怎么吃？吃苹果减肥做好的时间是早晨到中午吃饭的时间，如果觉得饿了，就啃只大苹果，对瘦小腹有着非凡的效果哦！
2、柠檬
柠檬含柠檬酸、苹果酸等有机酸和橙皮甙、柚皮甙、圣草次甙等黄酮甙，还含有维生素c、维生素b1、维生素b2和烟酸、糖类、钙、磷、铁等多种营养成分，以及香豆精类、谷淄醇类、挥发油等物质，可促进胃中蛋白质分解酶的分泌，增加胃肠蠕动，有助消化吸收和瘦身减肥。
柠檬汁有很强的杀菌作用和抑制子宫收缩的功能，并能降低血脂，起到减肥的效果。柠檬还具有美容作用，可防止和消除皮肤色素沉淀，使肌肤光洁柔嫩。柠檬具有高度碱性，被认为是很好的治疗所有疾病的药，可止咳、化痰、生津健脾，且对人体的血液循环大有帮助，并能促进新陈代谢，提高减肥效果。柠檬含有丰富的维生素c，能降低胆固醇。
怎么吃？将柠檬切成薄薄的一片泡在水中，会有一股淡淡的清香，让人精神为之一振。柠檬水不但可以解渴且能冲淡想吃东西的欲望，餐后喝点用鲜柠檬泡的水，非常有助于消化。但胃酸过多的人不宜饮用。
3、菠萝
菠萝的消食作用只要因其含有丰富的菠萝蛋白酶，又称菠萝酵素，有类似木瓜酵素的作用，能分解蛋白质，有效地溶解脂肪，特别是能帮助肉类的蛋白质消化，减少人体对脂肪的吸收。菠萝中大量的蛋白酶和膳食纤维能有助于肠胃消化，而且由于膳食纤维体积较大，吸附性好，能带走肠道内多余的脂肪及其他有害物质，对于预防、缓解便秘症状都有显著的效果。
怎么吃？食用菠萝前去“钉”，并用盐水泡一下。泡好后切成粒状，和入奶酪或软雪糕里，冰冻后吃会更可口。同时可以起到清热解渴、消食利尿等作用。你也可以把菠萝当成主食来吃，每次吃半斤以上，坚持7天，会有非常好的效果。
4、猕猴桃
猕猴桃含有非常优异的食用纤维源。这些食用纤维能够帮助人体肠胃消化，吸附和带走肠道内的很多有害物质及油腻脂肪，对于预防和环节便秘症状有明显的效果，是减肥不可或缺的物质。根据营养学家的研究发现，猕猴桃中还含有一种未分离的物质可加速消化物的传送，提高新陈代谢的速度，有效消脂、减肥。
猕猴桃含有的有益健康的类胡萝卜素(胡萝卜素、叶黄素和黄色素)、酚类化合物(花青素等)和抗氧化剂，包括维生素c、维生素e和丰富的抗氧化物有助于抑制胆固醇物质的氧化。猕猴桃含有大量的果胶，国脚被认为可降低胆固醇。
怎么吃？可以生吃，也可以榨成猕猴桃果汁来喝。长期坚持饮用猕猴桃果汁能起到瘦身美体的作用，而且有助于改善睡眠状态。
5、葡萄柚
葡萄柚中的酶能“影响”人体利用和吸收糖分的方式，使糖分不会轻易转化为脂肪贮存。葡萄柚中含有一种天然果胶的特殊营养成分，能减低血液中的胆固醇。
葡萄柚含有丰富的维生素b1、维生素b2和维生素c，且由于它的热量较低，所以常被用于减肥食谱中。此外，葡萄柚含有非常丰富的柠檬酸、钠、钾和钙，而柠檬酸有助于肉类的消化，避免人体摄取过多的脂肪。
怎么吃？不和较甜的水果或淀粉类食物同食，因为这样会使葡萄柚变得较不容易被消化吸收，同食也不利于减肥之用。吃葡萄柚减肥，最好的食用时间是晚上。在吃过晚饭半个小时后就可以吃点葡萄柚了，这样可以避免因摄取过多的营养导致无法吸收而变成脂肪，同食还能加速体内脂肪的分解，避免身材走样。
6、香蕉
香蕉对减肥相当有效，因为它热量低且食物纤维含量丰富。香蕉非常甜，因此常被人们误以为热量一定很高，其实不然。1根香蕉(净重约100克左右)的热量只有87卡而已，与一餐的白饭量(150克220卡)比起来，大约只有其一半以下的热量。
香蕉几乎含有所有的维生素和矿物质，食物纤维含量丰富，而热量却很低。因此，香蕉是减肥的最佳食品。香蕉还有润肠通便、润肺止咳、清热解毒、助消化和滋补的作用。
怎么吃？可以平时当水果吃，也可以把香蕉当成主食，因为香蕉容易让人有饱肚的感觉，又含有丰富的钙及维生素，可以消除浮肿现象，但是记得要搭配其他蔬菜一起食用，以营养高而热量低的食物为佳，以补充没有摄取到的营养成分。
7、山楂
山楂含枸缘酸、苹果酸、抗坏血酸、糖和蛋白质、碳水化合物等，有降血压，促进胃肠消化的作用。中医认为，山楂可健脾消积，对减肥有利，可辅治继发性肥胖症。山楂性味酸甘、微温，归脾、胃、肝经。《本草纲目》说：“山楂化饮食，消肉积、症瘕、痰饮、痞满吞酸、滞血痛胀。”对肉食及难以消化的油脂性食物有着超强的分解和吸收能力，本功能对瘦身有利。
山楂含有丰富的膳食纤维和果胶。膳食纤维是肠道“清道夫”，可以促进肠道的蠕动和消化腺的分泌，有利于食物的消化和废物排泄。果胶具有降低胆固醇和血糖的功效。
怎么吃？山楂过酸，如果直接拿来吃，估计很少有人能受得了。但是可以做成各种不同口味的山楂茶来代替我们平时喝的白开水，让我们在享受美味的同时，还能收到很好的减肥效果。另外还可以将山楂做成零食来吃，如果脯、山楂糕、沙拉等。
8、火龙果
火龙果首先是一种低热量、高纤维的水果，吃这种水果能有效地排毒和瘦身，因此深得减肥中人的喜爱。火龙果含有美白皮肤的维生素c及丰富的具有减肥、降低血糖、润肠，预防大肠癌功能的水溶性膳食纤维。火龙果对防治便秘也很有效果。
怎么吃？可以将火龙果生吃、榨汁或加入一些蔬菜制成沙拉来吃。
9、草莓
草莓含有果胶和丰富的膳食纤维，可以帮助消化、通畅大便，对于调节人体胆固醇及脂肪含量也有着非凡的效果。草莓含有一种叫天冬氨酸的物质，可以自然而平缓地除去体内的“矿渣”，具有排毒养颜的作用。
怎么吃？将草莓和酸奶配合食用，对减肥很有效。可以直接吃草莓喝酸奶，也可以将草莓榨汁和酸奶混合食用，能很快消除饿的感觉。
10、橘子
橘子内含的酵素能有效抑制制造脂肪的细胞，再加上含有降低人体脂肪的食物纤维以及容易产生饱足感，所以有减肥功效。橘子富含维生素c与柠檬酸，前者具有美容作用，后者具有消除疲劳的作用。如果把橘子内侧的薄皮一起吃下去，除维生素c外，还可摄取膳食纤维，它可以通便，并且可以降低胆固醇。
怎么吃？橘子不要在饭前或空腹时食用，因为橘子的果肉中含有有机酸，会对胃粘膜产生刺激而引起身体不适。可以饭前吃个烤橘子，将橘子放在煎锅干煎，直到表皮略显焦黑，然后把橘子放凉，再剥皮吃橘肉，要连着白色的纤维丝一起吃。每天坚持吃1个就可以，最多可吃2个，坚持1周为一个疗程。另外还可以将橘子和其他饭食搭配在一起食用，最好的方法就是做成沙拉。
Thursday, 1 November 2012
侧举哑铃 打造迷人香肩
准备工具： 哑铃
预备动作：双脚合并站立，背部不需挺直，将上半身微微前倾，双手握哑铃、自然下垂。
步骤1：一边吐气，一边将双手向两侧抬起，手肘微弯，抬起至与肩同高。
步骤2：吸气时，将双手放下，回到预备动作。
实行方法：每做10下后，休息一会，共做3组。
小编总结：有了这款侧举哑铃法，你不仅可以拥有迷人的香肩，还能完善身体策侧部曲线哦！另外它还能紧致手臂赘肉，可以帮助你告别恼人的蝴蝶袖哦！
Tuesday, 30 October 2012
女模特们减肥瘦腿秘笈揭晓
身高177厘米的刘雯，腿既直又长。配上健康黝黑的肤色、自然轻松笑容，她的瘦不是病态美。这个超模在T台下很亲和，就让这个说话会面带微笑的中国第一名模，传授模特们公认的瘦腿经验吧!
游泳和自行车
是女孩子最好的朋友
“大家一定以为模特都是不吃饭的，每次我妈打电话来，第一句话也是问我有没有吃饭?”刘雯在台下很亲切，也不避讳模特界极力追求瘦身的工作需要。“其实光靠不吃饭减肥怎么能有体力工作?每天走秀、拍照，其实需要很多体力。我们经常穿着高跟鞋在摄影棚蹦蹦跳跳，一跳就是半天，没有体力你其实做不到摄影师和品牌方需要的效果。”
一开始刘雯还是小骄傲了一下：“主要是爹妈给的底子好!不过总结所有，饮食当然要控制，但最重要的还是运动。”
如果会游泳和自行车，那就坚持吧!这是女孩子瘦腿最好的朋友!大家都知道有氧运动对于减肥的好处，当然最重要是要每次坚持30分钟以上，才能发挥有氧运动的效果。“啊，可惜我不会。”虽然极力诚意推荐，但最后刘雯却来了这么一句。
那么其实每天快走30分钟，其实也有同样的效果。配合呼吸，腹部用力，感受疾走时腿部与大腿的肌肉牵动，其实习惯了之后平时走路也会显得更有“力量感”。
高跟鞋跑跳怎么办?
对于模特，常要穿着10寸高跟在镜头前跑跳，还要表现出各种力量感。运动量当然是很大的，不过对于膝盖和腿部肌肉，其实很容易拉伤，长久也容易劳损。所以超模的经验对于爱穿高跟的女孩也有助益。
回家后立即脱掉高跟鞋，反向压脚背，让腿部和脚踝的筋反向拉伸，舒缓紧张。晚上睡前用热水泡脚，促进腿部血液循环，不至造成体液积压，从而令腿部变水肿以及静脉曲张。
小编总结：这样看来，模特们能够保持性感窈窕的身材是有一定方法的，这其中瘦腿运动是很必须的，而且是必须长期坚持的，小编希望大家能够向模特们多学习，这样才能够让自己的身材更标准更性感。
游泳和自行车
是女孩子最好的朋友
“大家一定以为模特都是不吃饭的，每次我妈打电话来，第一句话也是问我有没有吃饭?”刘雯在台下很亲切，也不避讳模特界极力追求瘦身的工作需要。“其实光靠不吃饭减肥怎么能有体力工作?每天走秀、拍照，其实需要很多体力。我们经常穿着高跟鞋在摄影棚蹦蹦跳跳，一跳就是半天，没有体力你其实做不到摄影师和品牌方需要的效果。”
一开始刘雯还是小骄傲了一下：“主要是爹妈给的底子好!不过总结所有，饮食当然要控制，但最重要的还是运动。”
如果会游泳和自行车，那就坚持吧!这是女孩子瘦腿最好的朋友!大家都知道有氧运动对于减肥的好处，当然最重要是要每次坚持30分钟以上，才能发挥有氧运动的效果。“啊，可惜我不会。”虽然极力诚意推荐，但最后刘雯却来了这么一句。
那么其实每天快走30分钟，其实也有同样的效果。配合呼吸，腹部用力，感受疾走时腿部与大腿的肌肉牵动，其实习惯了之后平时走路也会显得更有“力量感”。
高跟鞋跑跳怎么办?
对于模特，常要穿着10寸高跟在镜头前跑跳，还要表现出各种力量感。运动量当然是很大的，不过对于膝盖和腿部肌肉，其实很容易拉伤，长久也容易劳损。所以超模的经验对于爱穿高跟的女孩也有助益。
回家后立即脱掉高跟鞋，反向压脚背，让腿部和脚踝的筋反向拉伸，舒缓紧张。晚上睡前用热水泡脚，促进腿部血液循环，不至造成体液积压，从而令腿部变水肿以及静脉曲张。
小编总结：这样看来，模特们能够保持性感窈窕的身材是有一定方法的，这其中瘦腿运动是很必须的，而且是必须长期坚持的，小编希望大家能够向模特们多学习，这样才能够让自己的身材更标准更性感。
Monday, 29 October 2012
喝水让你快速减肥瘦身
喝水让你快速减肥瘦身
其实生活中，经常听说喝水会胖的，其实那是喝水的方法不正确导致身体水肿的效果，然而我们怎样利用喝水才能快速减肥瘦身呢！只要我们掌握喝水的正确方法，水可是排毒的，才能让自己的体重不会在上升！
清晨起床后空腹喝一温热的白开水，会让你肚子里沉积的废物排出体内，这样你就不会有小楠肚了！餐前喝水减胃口，饿和渴的感觉都因组织胺的作用而起，如果不和一些水的话，就可能过度进食，造成肥胖。
餐前半小时喝水有助于减弱身体对渴与饿的需要，餐前喝水，进食量会明显减少，时间长了，胃口就小了，胃口小了，小楠肚就没有了！从而也达到了减肥的效果。
下午喝水减赘肉，肥胖最主要的表现形式就是赘肉，这都是因为坐久了导致的，而下午茶时分，在人最累，最疲乏的时候喝一杯茶，不仅可以解乏，还可以帮助体内的新陈代谢，从而达到减肥的效果。
怎么样以上我们学习了如何正确的喝水让你快速减肥瘦身的技巧，只要我们合理的饮用水，就会达到减肥效果哟！
其实生活中，经常听说喝水会胖的，其实那是喝水的方法不正确导致身体水肿的效果，然而我们怎样利用喝水才能快速减肥瘦身呢！只要我们掌握喝水的正确方法，水可是排毒的，才能让自己的体重不会在上升！
清晨起床后空腹喝一温热的白开水，会让你肚子里沉积的废物排出体内，这样你就不会有小楠肚了！餐前喝水减胃口，饿和渴的感觉都因组织胺的作用而起，如果不和一些水的话，就可能过度进食，造成肥胖。
餐前半小时喝水有助于减弱身体对渴与饿的需要，餐前喝水，进食量会明显减少，时间长了，胃口就小了，胃口小了，小楠肚就没有了！从而也达到了减肥的效果。
下午喝水减赘肉，肥胖最主要的表现形式就是赘肉，这都是因为坐久了导致的，而下午茶时分，在人最累，最疲乏的时候喝一杯茶，不仅可以解乏，还可以帮助体内的新陈代谢，从而达到减肥的效果。
怎么样以上我们学习了如何正确的喝水让你快速减肥瘦身的技巧，只要我们合理的饮用水，就会达到减肥效果哟！
Wednesday, 24 October 2012
不同步态瘦出修长美腿
步态1：踮着脚尖走路
使劲地踮起脚尖，一点一点地往前走，步子不要迈得太大，只要平稳就好，注意你的双腿要尽力绷直，这样才能拉长腿部的肌肉。
关键词：绷紧臀部、绷紧大腿和小腿，使劲踮高脚尖。
步态2：向前迈大
像往常那样走路，不同的是将步子迈大，前腿弓，后腿尽量后伸，向后方用力，你可以感到腿部的肌肉受到抻拉。
关键词：做大迈步的时候，一定注意将脚掌全部落在地面上。
步态3：走一步踹一腿
你一定有过或者看过跆拳道的经历，就像那样袭击对方一样将腿部用力地踹出去，可以不是很高，但一定要用力。
关键词：踹出腿部的时候要一下，接一下连贯起来!
步态4：倒退着向后踢
为了便于你用力，你可以选择双手叉腰，然后将腿部用力地向后踢，这样倒退着行走，尽量最大幅度地抻拉你的韧带。
关键词：当你用力踢后腿时，有的时候能够把整个身体都悠起来。
步态5：交叉地扭捏而行
你的两腿交叉而行，用左大腿内侧的肌肉压住右大腿，然后用用右大腿内侧的肌肉压住左大腿，就这样扭捏婀娜地走起来，大腿侧向的肌肉在不断拉长。
关键词：当你的左腿别着右腿的时候，尽量幅度大一些。
步态6：一蹦一蹦往前走
你必须学会像小青蛙那样蹦跳，这样的话，你的小腿肌肉会得到最有力的锻炼，而紧实的小腿就是性感的代名词。
关键词：跳得更远些，再远些。
步态7：边行走边跳跃
大跳跃是一种放肆的锻炼，就像你希望长高一样，这样的练习让腿部的肌肉有放松，有收紧，浑圆的腿部曲线就此塑造。
关键词：用力跳!别告诉我你老了，因为年轻，就是找到放松的自我。
使劲地踮起脚尖，一点一点地往前走，步子不要迈得太大，只要平稳就好，注意你的双腿要尽力绷直，这样才能拉长腿部的肌肉。
关键词：绷紧臀部、绷紧大腿和小腿，使劲踮高脚尖。
步态2：向前迈大
像往常那样走路，不同的是将步子迈大，前腿弓，后腿尽量后伸，向后方用力，你可以感到腿部的肌肉受到抻拉。
关键词：做大迈步的时候，一定注意将脚掌全部落在地面上。
步态3：走一步踹一腿
你一定有过或者看过跆拳道的经历，就像那样袭击对方一样将腿部用力地踹出去，可以不是很高，但一定要用力。
关键词：踹出腿部的时候要一下，接一下连贯起来!
步态4：倒退着向后踢
为了便于你用力，你可以选择双手叉腰，然后将腿部用力地向后踢，这样倒退着行走，尽量最大幅度地抻拉你的韧带。
关键词：当你用力踢后腿时，有的时候能够把整个身体都悠起来。
步态5：交叉地扭捏而行
你的两腿交叉而行，用左大腿内侧的肌肉压住右大腿，然后用用右大腿内侧的肌肉压住左大腿，就这样扭捏婀娜地走起来，大腿侧向的肌肉在不断拉长。
关键词：当你的左腿别着右腿的时候，尽量幅度大一些。
步态6：一蹦一蹦往前走
你必须学会像小青蛙那样蹦跳，这样的话，你的小腿肌肉会得到最有力的锻炼，而紧实的小腿就是性感的代名词。
关键词：跳得更远些，再远些。
步态7：边行走边跳跃
大跳跃是一种放肆的锻炼，就像你希望长高一样，这样的练习让腿部的肌肉有放松，有收紧，浑圆的腿部曲线就此塑造。
关键词：用力跳!别告诉我你老了，因为年轻，就是找到放松的自我。
11大排毒减肥水果
什么水果减肥快？11大排毒减肥水果
大家都知道吃水果可以减肥，但是你知道吃什么水果减肥最快吗？下面小编就来为你推荐11大排毒减肥水果王，告诉你吃什么水果减肥最快，让你轻松享瘦，吃出美丽与健康！
1、苹果
建议减肥者可以一天中选择晚餐只吃苹果一到二颗，或是宵夜时选择苹果果腹，才是健康又持久的享瘦法！
2、番茄
番茄热量很低，可在餐前食用一颗大番茄，以降低米饭及高热量菜肴的摄取。在两餐间如果肚子饿时，也可以番茄为点心。
3、葡萄
减肥期间，常因食物热量摄取减少，会产生眩晕等现象，此时可榨一杯葡萄桑椹汁，有滋阴补血的作用。
4、樱桃
樱桃性温，对于肠胃虚寒者是很好的减肥水果，建议减肥者不要食用罐头樱桃，因为所含的甜份较高。
5、番石榴
番石榴果肉有硬度，必须慢慢咀嚼，因此可增加饱足感。减肥期间不建议三餐只吃番石榴，建议选择晚餐食用即可。
6、草莓
草莓含有丰富的纤维，对改善便秘及治疗痔疮有显著效果，夏天享用能清热消暑、利尿。
7、奇异果
奇异果含有丰富的食物纤维，能促进肠道蠕动，使排便通畅，亦含大量蛋白质分解酵素，因此很适合与肉类搭配。
8、柠檬
减肥期间水分的摄取是很重要的，对于不喜欢喝没有味道白开水的人，可以在水中加上柠檬片，但是不宜加糖。
9、凤梨
凤梨能分解蛋白质，帮助消化，很适合与肉类搭配，可以减轻过食肉类及油腻食物后的油腻感。
10、香蕉
想要瘦身又没时间准备早餐的人，可以喝一杯香蕉牛奶汁，不但可使排便顺畅，也可提供上午活动的能量。
11、西瓜
西瓜果肉富含汁液，能迅速产生饱足感外，亦能补充人体流失的水份，有利身体新陈代谢，帮助体内废物排出。
大家都知道吃水果可以减肥，但是你知道吃什么水果减肥最快吗？下面小编就来为你推荐11大排毒减肥水果王，告诉你吃什么水果减肥最快，让你轻松享瘦，吃出美丽与健康！
1、苹果
建议减肥者可以一天中选择晚餐只吃苹果一到二颗，或是宵夜时选择苹果果腹，才是健康又持久的享瘦法！
2、番茄
番茄热量很低，可在餐前食用一颗大番茄，以降低米饭及高热量菜肴的摄取。在两餐间如果肚子饿时，也可以番茄为点心。
3、葡萄
减肥期间，常因食物热量摄取减少，会产生眩晕等现象，此时可榨一杯葡萄桑椹汁，有滋阴补血的作用。
4、樱桃
樱桃性温，对于肠胃虚寒者是很好的减肥水果，建议减肥者不要食用罐头樱桃，因为所含的甜份较高。
5、番石榴
番石榴果肉有硬度，必须慢慢咀嚼，因此可增加饱足感。减肥期间不建议三餐只吃番石榴，建议选择晚餐食用即可。
6、草莓
草莓含有丰富的纤维，对改善便秘及治疗痔疮有显著效果，夏天享用能清热消暑、利尿。
7、奇异果
奇异果含有丰富的食物纤维，能促进肠道蠕动，使排便通畅，亦含大量蛋白质分解酵素，因此很适合与肉类搭配。
8、柠檬
减肥期间水分的摄取是很重要的，对于不喜欢喝没有味道白开水的人，可以在水中加上柠檬片，但是不宜加糖。
9、凤梨
凤梨能分解蛋白质，帮助消化，很适合与肉类搭配，可以减轻过食肉类及油腻食物后的油腻感。
10、香蕉
想要瘦身又没时间准备早餐的人，可以喝一杯香蕉牛奶汁，不但可使排便顺畅，也可提供上午活动的能量。
11、西瓜
西瓜果肉富含汁液，能迅速产生饱足感外，亦能补充人体流失的水份，有利身体新陈代谢，帮助体内废物排出。
Monday, 22 October 2012
五个好习惯 腰部赘肉不找你
1.保持良好的坐姿和站姿
其实从小老师就教导，要“坐如钟、站如松。”，这是不无道理的。良好的坐姿和站姿可以塑造一个良好的体型。
良好的坐姿就是要挺胸，收腹，下巴微微收回。背部挺直，头部要保持在一条竖线上，不要歪着脑袋，会让颈椎更累；手臂自然地放在桌子上，腿部要并拢微收，不要跷二郎腿，会对你的脊椎造成损伤。
良好的站姿是要沿垂直线线平衡，不要站歪了，要像电线杆一样。同样挺胸收腹收下巴，注意肩部放松。两手微微下垂，不要抱在胸前或者背在背后，这样容易造成脖子窝着，不但影响整体形象，而且对脊椎不好。
2.良好的走姿
在正确的站姿基础上，要走好。也许好多人说，走路还不会。但是看有的人走路就精神抖擞，有的人就像老头子一样。所以为了减肥，平常一定要挺胸收腹，可以试着学腹式呼吸法来配合，让小腹始终处于一个紧绷的状态。手臂自然的摆动，这样，不但可以减去赘肉，走起路也是非常精神的。
3.仰卧起坐
仰卧起坐的运动是一个长期的过程，不是一天两天可以办到的，而且在没有怀孕前一直保持仰卧起坐的习惯，可以增加腹部的弹性，降低怀孕后妊娠纹生长的机率。
注意一定要保持正确的动作，而且要由少到多的练习，不要想着一口吃成个胖子，第一次就一口气坐30个，第二天腹部会很酸痛的，很可能会影响您的正常工作。
4.腹部按摩的方法
洗澡的时候可以用浴盐，以肚脐为中心来进行按摩，也可以画个问号，先左后右，每次按摩30-50下，一天一次就可以了。
5.注意养成好的饮食习惯
比如细嚼慢咽，饭前喝少量水，多吃高纤维食品，不暴饮暴食，不吃宵夜等等。
小编总结：虽然这些只是平常生活中的小细节，但是只要持之以恒长期坚持，你的腰腹赘肉一定会减掉的。不过对于希望快速减肥的人来说，这些办法没有抽脂减肥来的快，但是抽脂减肥是具有风险性的哦！
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其实从小老师就教导，要“坐如钟、站如松。”，这是不无道理的。良好的坐姿和站姿可以塑造一个良好的体型。
良好的坐姿就是要挺胸，收腹，下巴微微收回。背部挺直，头部要保持在一条竖线上，不要歪着脑袋，会让颈椎更累；手臂自然地放在桌子上，腿部要并拢微收，不要跷二郎腿，会对你的脊椎造成损伤。
良好的站姿是要沿垂直线线平衡，不要站歪了，要像电线杆一样。同样挺胸收腹收下巴，注意肩部放松。两手微微下垂，不要抱在胸前或者背在背后，这样容易造成脖子窝着，不但影响整体形象，而且对脊椎不好。
2.良好的走姿
在正确的站姿基础上，要走好。也许好多人说，走路还不会。但是看有的人走路就精神抖擞，有的人就像老头子一样。所以为了减肥，平常一定要挺胸收腹，可以试着学腹式呼吸法来配合，让小腹始终处于一个紧绷的状态。手臂自然的摆动，这样，不但可以减去赘肉，走起路也是非常精神的。
3.仰卧起坐
仰卧起坐的运动是一个长期的过程，不是一天两天可以办到的，而且在没有怀孕前一直保持仰卧起坐的习惯，可以增加腹部的弹性，降低怀孕后妊娠纹生长的机率。
注意一定要保持正确的动作，而且要由少到多的练习，不要想着一口吃成个胖子，第一次就一口气坐30个，第二天腹部会很酸痛的，很可能会影响您的正常工作。
4.腹部按摩的方法
洗澡的时候可以用浴盐，以肚脐为中心来进行按摩，也可以画个问号，先左后右，每次按摩30-50下，一天一次就可以了。
5.注意养成好的饮食习惯
比如细嚼慢咽，饭前喝少量水，多吃高纤维食品，不暴饮暴食，不吃宵夜等等。
小编总结：虽然这些只是平常生活中的小细节，但是只要持之以恒长期坚持，你的腰腹赘肉一定会减掉的。不过对于希望快速减肥的人来说，这些办法没有抽脂减肥来的快，但是抽脂减肥是具有风险性的哦！
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热体质人士最适宜饮食减肥 养成易瘦体质变苗条
怎样分辨是否属于热性体质
1、喜欢吃冰凉的东西或饮料
2、喜爱喝水但仍觉口干舌燥
3、怕热，汗多，常时间体温偏高
4、全身经常发热又怕热
5、经常便秘或粪便干燥，尿液较少且偏黄
6、易长痘疹、脸红、眼睛有血丝
如果有以上两项或两项以上都和自己符合的话，那就属于热性体质了哦。
热性体质的人特别需要解决排便不畅的困扰，毒素和垃圾在肠道里堵塞，会影响身体新陈代谢。下面就来看看热体质如何饮食减肥吧。
第一步：排毒通便
其实这并不难，早睡早起，起床后一大杯温水，按时如厕，保证每天摄入足够的蔬菜水果。如果是严重便秘的话，可以多食用流质和半流质类食物，如牛奶、粥、汤等。把高热量的零食换成酸奶也是很好的方法。
如何养成易瘦体质
这里，指的是健康的瘦体质，也就是加快新陈代谢，当然，是需要长时间养成习惯才会见效的。而便秘、过度节食、都会引起新陈代谢下降，不但影响减肥进度，更严重的，会导致月经不来。下面，爱尚网小编和大家分享一些加快新陈代谢的小方法。
1、多喝白开水：足够量的水，可以为身体提高30%的新陈代谢率。
2、每天摄入足够的蛋白质：把肌肉的流失减到最小，肌肉的减少会导致新陈代谢迅速降低。另外，身体对蛋白质的吸收比糖、脂肪要费力。
3、每天摄入足够的果蔬：不但降低便秘的可能，同时对营养均衡起重要作用。
4、少食多餐：一日三餐变为一日六餐。这点，十分重要，不但，可以把胃口减小，还可以减少脂肪堆积。
5、为自己的减肥挑选小容量的餐具。
第二步：日常饮食减肥
1、上午七点起床，一大杯热水(300ml) 一份水果(100g-200g) 一小碗牛奶燕麦。
2、每隔三小时不到，进一次食，水果、蔬菜、坚果、黑巧克力、乳酪、土豆泥色拉，每次的量都很少。
3、很多人在减肥期间会有以下不良反应，月经不来、掉发、便秘、暴食等。这是由于摄取的营养不足，导致身体激素紊乱，这时你应该每天的饮食的热量不要低于1200大卡，若有因为节食月经不来的女生，请你们每天一碗八宝粥，里面要加入红枣和枸杞，坚持一个月。
4、对于热性体质的人来说，苦瓜、番茄、茭白、百合、藕、冬瓜都是不错的解热食物，特别是冬瓜，冬瓜性寒，它不含脂肪，并且含钠量极低，有利尿排湿的功效。
1、喜欢吃冰凉的东西或饮料
2、喜爱喝水但仍觉口干舌燥
3、怕热，汗多，常时间体温偏高
4、全身经常发热又怕热
5、经常便秘或粪便干燥，尿液较少且偏黄
6、易长痘疹、脸红、眼睛有血丝
如果有以上两项或两项以上都和自己符合的话，那就属于热性体质了哦。
热性体质的人特别需要解决排便不畅的困扰，毒素和垃圾在肠道里堵塞，会影响身体新陈代谢。下面就来看看热体质如何饮食减肥吧。
第一步：排毒通便
其实这并不难，早睡早起，起床后一大杯温水，按时如厕，保证每天摄入足够的蔬菜水果。如果是严重便秘的话，可以多食用流质和半流质类食物，如牛奶、粥、汤等。把高热量的零食换成酸奶也是很好的方法。
如何养成易瘦体质
这里，指的是健康的瘦体质，也就是加快新陈代谢，当然，是需要长时间养成习惯才会见效的。而便秘、过度节食、都会引起新陈代谢下降，不但影响减肥进度，更严重的，会导致月经不来。下面，爱尚网小编和大家分享一些加快新陈代谢的小方法。
1、多喝白开水：足够量的水，可以为身体提高30%的新陈代谢率。
2、每天摄入足够的蛋白质：把肌肉的流失减到最小，肌肉的减少会导致新陈代谢迅速降低。另外，身体对蛋白质的吸收比糖、脂肪要费力。
3、每天摄入足够的果蔬：不但降低便秘的可能，同时对营养均衡起重要作用。
4、少食多餐：一日三餐变为一日六餐。这点，十分重要，不但，可以把胃口减小，还可以减少脂肪堆积。
5、为自己的减肥挑选小容量的餐具。
第二步：日常饮食减肥
1、上午七点起床，一大杯热水(300ml) 一份水果(100g-200g) 一小碗牛奶燕麦。
2、每隔三小时不到，进一次食，水果、蔬菜、坚果、黑巧克力、乳酪、土豆泥色拉，每次的量都很少。
3、很多人在减肥期间会有以下不良反应，月经不来、掉发、便秘、暴食等。这是由于摄取的营养不足，导致身体激素紊乱，这时你应该每天的饮食的热量不要低于1200大卡，若有因为节食月经不来的女生，请你们每天一碗八宝粥，里面要加入红枣和枸杞，坚持一个月。
4、对于热性体质的人来说，苦瓜、番茄、茭白、百合、藕、冬瓜都是不错的解热食物，特别是冬瓜，冬瓜性寒，它不含脂肪，并且含钠量极低，有利尿排湿的功效。
Friday, 19 October 2012
常犯的5个牛奶减肥误区 正确喝牛奶才能快速瘦
很多女性并不怎么留意自己的身材，因此对饮食也从来不加节制，导致突然发胖。女性发胖的原因，主要有几方面。从这几方面入手，控制体重，你会发现导致肥胖的原因其实很容易避开。
变胖的原因一
现在很多女生在工作上都免不了聚餐应酬。在外面就餐难以控制热量，而且餐厅的饮食多属于高热量，高脂肪的食物。而且往往还要喝酒，啤酒的卡路里非常高，两杯啤酒已经有140卡。因此，几杯啤酒就已经超出了热量。大鱼大肉应酬成为变胖的原因。
误区一：加糖越多越好
不加糖的牛奶不好消化，是许多人的“共识”。加糖是为了增加碳水化合物所供给的热量，但必须定量，一般是每100毫升牛奶加5—8克糖。如果加糖过多有弊无利。过多的糖进入体内，会将水分潴留在身体中，使肌肉和皮下组织变得松软无力。牛奶里加什么糖好呢？最好是蔗糖。蔗糖进入消化道被消化液分解后，变成葡萄糖被人体吸收。
还有一个何时加糖的问题。有些人习惯把糖与牛奶加在一起加热，这样牛奶中的赖氨酸就会与糖在高温下(80℃—100℃)产生反应，生成有害物质糖基赖氨酸。这种物质不仅不会被人体吸收，还会危害健康，尤其对小儿危害更大。因此，应先把煮开的牛奶晾到温热(40℃—50℃)时，再将糖放入牛奶中溶解。
误区二：牛奶越浓越好
有人认为，牛奶越浓得到的营养就越多，这是不科学的。
所谓过浓牛奶，是指在牛奶中多加奶粉少加水，使牛奶的浓度超出正常的比例标准。也有的人惟恐新鲜牛奶太淡，便在其中加奶粉。事实上如果常吃过浓牛奶，会引起腹泻、便秘、食欲不振，甚至拒食，久而久之，会引起急性出血性小肠炎。
误区三：牛奶服药一举两得
有人认为，用有营养的东西送服药物肯定有好处，其实这是极端错误的。牛奶能够明显地影响人体对药物的吸收速度，使血液中药物的浓度较相同的时间内非牛奶服药者明显偏低。用牛奶服药还容易使药物表明形成覆盖膜，使牛奶中的钙与镁等矿物质离子与药物发生化学反应，生成非水溶性物质，这不仅降低了药效，还可能对身体造成危害。所以，在服药前后各1—2小时内最好不要喝牛奶。
误区四：牛奶加巧克力
有人以为，既然牛奶属高蛋白食品，巧克力又是能源食品，二者同时吃一定大有益处。事实并非如此。液体的牛奶加上巧克力会使牛奶中的钙与巧克力中的草酸产生化学反应，生成“草酸钙”。于是，本来具有营养价值的钙，变成了对人体有害的物质，从而导致缺钙、腹泻、少年儿童发育推迟、毛发干枯、易骨折以及增加尿路结石的发病率等。
误区五：牛奶必须煮沸
通常，牛奶消毒的温度要求并不高，70℃时用3分钟，60℃时用6分钟即可。如果煮沸，温度达到100℃，牛奶中的乳糖就会出现焦化现象，而焦糖可诱发癌症。其次，煮沸后牛奶中的钙会出现磷酸沉淀现象，从而降低牛奶的营养价值。
变胖的原因一
现在很多女生在工作上都免不了聚餐应酬。在外面就餐难以控制热量，而且餐厅的饮食多属于高热量，高脂肪的食物。而且往往还要喝酒，啤酒的卡路里非常高，两杯啤酒已经有140卡。因此，几杯啤酒就已经超出了热量。大鱼大肉应酬成为变胖的原因。
误区一：加糖越多越好
不加糖的牛奶不好消化，是许多人的“共识”。加糖是为了增加碳水化合物所供给的热量，但必须定量，一般是每100毫升牛奶加5—8克糖。如果加糖过多有弊无利。过多的糖进入体内，会将水分潴留在身体中，使肌肉和皮下组织变得松软无力。牛奶里加什么糖好呢？最好是蔗糖。蔗糖进入消化道被消化液分解后，变成葡萄糖被人体吸收。
还有一个何时加糖的问题。有些人习惯把糖与牛奶加在一起加热，这样牛奶中的赖氨酸就会与糖在高温下(80℃—100℃)产生反应，生成有害物质糖基赖氨酸。这种物质不仅不会被人体吸收，还会危害健康，尤其对小儿危害更大。因此，应先把煮开的牛奶晾到温热(40℃—50℃)时，再将糖放入牛奶中溶解。
误区二：牛奶越浓越好
有人认为，牛奶越浓得到的营养就越多，这是不科学的。
所谓过浓牛奶，是指在牛奶中多加奶粉少加水，使牛奶的浓度超出正常的比例标准。也有的人惟恐新鲜牛奶太淡，便在其中加奶粉。事实上如果常吃过浓牛奶，会引起腹泻、便秘、食欲不振，甚至拒食，久而久之，会引起急性出血性小肠炎。
误区三：牛奶服药一举两得
有人认为，用有营养的东西送服药物肯定有好处，其实这是极端错误的。牛奶能够明显地影响人体对药物的吸收速度，使血液中药物的浓度较相同的时间内非牛奶服药者明显偏低。用牛奶服药还容易使药物表明形成覆盖膜，使牛奶中的钙与镁等矿物质离子与药物发生化学反应，生成非水溶性物质，这不仅降低了药效，还可能对身体造成危害。所以，在服药前后各1—2小时内最好不要喝牛奶。
误区四：牛奶加巧克力
有人以为，既然牛奶属高蛋白食品，巧克力又是能源食品，二者同时吃一定大有益处。事实并非如此。液体的牛奶加上巧克力会使牛奶中的钙与巧克力中的草酸产生化学反应，生成“草酸钙”。于是，本来具有营养价值的钙，变成了对人体有害的物质，从而导致缺钙、腹泻、少年儿童发育推迟、毛发干枯、易骨折以及增加尿路结石的发病率等。
误区五：牛奶必须煮沸
通常，牛奶消毒的温度要求并不高，70℃时用3分钟，60℃时用6分钟即可。如果煮沸，温度达到100℃，牛奶中的乳糖就会出现焦化现象，而焦糖可诱发癌症。其次，煮沸后牛奶中的钙会出现磷酸沉淀现象，从而降低牛奶的营养价值。
Tuesday, 16 October 2012
饮食减肥三重奏 消脂果腹瘦瘦瘦
精选一、番茄果冻、鲜榨番茄汁
瘦身元素：丰富的维C、芦丁、番茄红素、果酸、膳食纤维。
原理：番茄含有的膳食纤维可促进肠道蠕动，帮助排除体内废弃物。其含有的钾元素能改善并消除水肿，番茄红素与碳水化合物一起摄取可抑制血糖值上身，改善体质。丰富的维生素A及C，其酸性是由于柠檬酸及苹果酸所致，刺激胃液分泌，在促进肠胃蠕动同时番茄中的食物纤维在肠内吸附多余的脂肪，具有降脂降压奇效。
精选二、生煎三文鱼
瘦身元素：高蛋白、低热量；多种维生素以及钙、铁、锌、镁、磷等矿物质，丰富的ω-3不饱和脂肪酸。
原理：低脂减肥的MM在减肥中可不要忘记适当补充蛋白质，吃肉是必须的。如果你怕胖就吃鱼吧！鱼可是瘦身肉哦！而鱼中最减肥的莫过于三文鱼了。它的鱼油不仅有益心脏健康，还有助于收减腰围。而三文鱼所含的丰富的ω-3脂肪酸可以提高胰岛素敏感度，这有助于形成肌肉，减少腹部脂肪。肌肉越多，身体消耗的热量就越多。
做法：用盐和胡椒腌一下，然后加两大匙油，用平底锅煎，每一面煎1到3分钟就可以了。
精选三、酸奶
瘦身元素：活性乳酸菌。
原理：其实酸奶中还含有一种“牛奶因子”，它可以降血脂、降胆固醇、阻碍人体对脂肪得吸收功能。另外，酸奶富含的活性乳酸能有效地抑制肠内腐败菌得繁殖，抑制有害物质的产生，促进肠子得蠕动，因而极具瘦身价值。而与普通牛奶相比，酸奶所含得蛋白质，由于含乳酸的作用成为微细的凝乳，变得更容易消化、吸收。酸奶中的钙在乳酸的作用下形成乳酸钙，也很容易被人体所吸收。
不过即使喝酸奶减肥，也不能任意的喝，毕竟酸奶也是营养丰富的食品，又性凉，喝多了对减肥没帮助还可能身体不好呢！
正确喝酸奶：
1、空腹、腹泻患者及胃肠手术后不宜喝
2、饭后喝有利于吸收
3、“早上牛奶，晚上酸奶”最理想
这三款减肥食物都是很美味的哦，而且它不仅能减肥还能补充身体所需要的营养，让你的减肥更有效，身体更健康，还在为减肥烦恼的MM赶紧来试试吧！
Monday, 15 October 2012
女性变胖的原因有哪些 警惕两大长脂肪凶手
很多女性并不怎么留意自己的身材，因此对饮食也从来不加节制，导致突然发胖。女性发胖的原因，主要有几方面。从这几方面入手，控制体重，你会发现导致肥胖的原因其实很容易避开。
变胖的原因一
现在很多女生在工作上都免不了聚餐应酬。在外面就餐难以控制热量，而且餐厅的饮食多属于高热量，高脂肪的食物。而且往往还要喝酒，啤酒的卡路里非常高，两杯啤酒已经有140卡。因此，几杯啤酒就已经超出了热量。大鱼大肉应酬成为变胖的原因。
面对这种情况怎么预防呢。第一，可以在餐前表示自己正在减肥。第二，如果可以尽量安排不同类型的餐馆，多点清淡的菜肴，避免煎炸。第三，酒要少喝为妙，可避则壁，喝酒可是伤身又以肥的呢。
变胖的原因二
都市白领工作繁忙，下班后总想找到放松的方法。于是有些人喜欢日夜颠倒，晚上去玩唱歌，追连续剧等。导致中午才起床，晚上凌晨时分才入睡。这样会影响用餐时间，导致晚上吃得过多，最后导致肥胖。
如果你发胖的原因是这个，那么很容易解决。改掉与生物钟相反的生活习惯，即可有助于减肥。另外，最好在下午3点前吃完每天需要的七成食物。如果晚上觉得肚子我，可以选择低卡清淡的食物。比如蔬果、粥等。
变胖的原因一
现在很多女生在工作上都免不了聚餐应酬。在外面就餐难以控制热量，而且餐厅的饮食多属于高热量，高脂肪的食物。而且往往还要喝酒，啤酒的卡路里非常高，两杯啤酒已经有140卡。因此，几杯啤酒就已经超出了热量。大鱼大肉应酬成为变胖的原因。
面对这种情况怎么预防呢。第一，可以在餐前表示自己正在减肥。第二，如果可以尽量安排不同类型的餐馆，多点清淡的菜肴，避免煎炸。第三，酒要少喝为妙，可避则壁，喝酒可是伤身又以肥的呢。
变胖的原因二
都市白领工作繁忙，下班后总想找到放松的方法。于是有些人喜欢日夜颠倒，晚上去玩唱歌，追连续剧等。导致中午才起床，晚上凌晨时分才入睡。这样会影响用餐时间，导致晚上吃得过多，最后导致肥胖。
如果你发胖的原因是这个，那么很容易解决。改掉与生物钟相反的生活习惯，即可有助于减肥。另外，最好在下午3点前吃完每天需要的七成食物。如果晚上觉得肚子我，可以选择低卡清淡的食物。比如蔬果、粥等。
Sunday, 14 October 2012
快走瘦腿见效快
快走减肥是一直都比较流行的减肥方法。它见效快，简单易行。可以说快步行走是最简便，最经济的有氧代谢运动。
据科学家研究发现快走比慢走消耗的小腹赘肉多出了5倍。也就是说，如果你每周快走三次。每次时间不长，15～30分钟，远远比你每周散步两次，每次走上一两个小时更能减小肚腩，即使两种方法消耗的总热量是一样的。这些快速走路能在八周里让你减掉将近10公斤。除了更减小腹的肥肉，燃烧臀腿脂肪也多了3倍，总体重多减了4倍。
但是很多MM也有顾虑，那就是走路会不会让腿变粗?我们只想减肥，可不想有个肌肉小腿呐。
一般情况下 走路只会让腿变细
从理论上来讲，走路和慢跑一样，属于比较柔和的运动对腿部的作用是减脂肪多于增肌肉。有效的减脂运动经过一段时间之后，大多情况下肌肉确实会变得结实、紧致一些，但腿部的围度会减少。在力量上相对柔和的运动还包括：自行车、轻松的跳绳、游泳等。这些运动都能瘦腿而不让腿变粗。
遗传因素决定你的腿会不会变粗
事实上，女性体内合成肌肉所需的激素分泌非常少，在正常饮食，没有大量补充长肌肉所需蛋白质和维生素的情况下，即使是大量的运动，也很难形成肌肉。但是这也不能说你就可以高枕无忧地长期进行单一的腿部运动了，每个人的遗传情况不一样，有的人运动很多腿还是很细，也有人稍稍运动腿就变硬邦邦肌肉很多。所以，最好先实行一段时间，如果觉得肌肉有增长的趋势，则改变运动方法。
此外，减肥专家一般不建议单一的运动形式，单一地跑步或者走路，时间长会枯燥难以坚持。最合理的运动方法是多种运动结合，例如各天做不同的运动，或者是一天里各种不同运动组合，慢跑10分钟、练习哑铃10分钟，仰卧起坐10分钟等。
特别要注意 有很多MM自认为自己的肌肉型腿，其实大部分都不是的，因为肌肉很难练成的呢，如果你的腿摸起来很硬，也有可能是脂肪的密度比较高，所以请各位MM 注意自己的瘦腿类型哦。对于大多数人来说，大腿粗的真正“元凶”是脂肪。可是如何判别呢?“在双腿不用力的情况下，凡是能用手掐起来的都是脂肪。”
走路减肥不长肌肉小腿的方法：
一、走姿
走姿很重要，不正确的走姿用力的部位与方式不对，容易使得小腿有腿腹进而变成萝卜，正确的走姿应是脚尖先着地，且走路的路径是一直线，行走时两膝盖会微微碰触摩擦。
二、舒展小腿腹运动
一整天的时间下来，脚部因地心引力向下所承受的整个身体的重量最多，再加上走路或是站立，小腿腿腹很容易因此而变得强壮，慢慢又变成肌肉，即使是坐着，腿部依然是人体最下端部位，所以也需要舒展腿腹。
同样也是很简单的动作，可坐在椅子上双腿自然下垂，也可以坐在床上将腿平放来做，先放松15秒时间，然后如上照的方式将脚尽量往上翘，此时会感觉到小腿腹酸酸的，然后翘到最顶端后停留10秒，最后再放松15秒，再做第二次，如此每脚做八次再换脚八次，共做六轮。觉得腿腹很硬或有点肿时都可以做，一天次数不限。
很方便简单的动作，可以在办公室或学校做，或者回家要按摩之前做都很好，可当成等一下的按摩热身，让腿腹先舒展热身一下，按摩的时候也比较不那么吃力。
三、按摩小腿腹
即便是很多MM对按摩的功效表示怀疑。但是据统计，成功瘦腿的MM大多结合了按摩。但是按摩的效果不快，一般坚持几个月才有效，很多人半途而废，也就不能怪按摩瘦腿没有效果了。所以说腿是比较难瘦的部位。
在行走的时候小腿的肌肉处于紧张状态，经常的站立或者行走都会使得小腿上的肌肉比较发达，所以有的人说为什么我运动那么多，小腿还是那么粗。按摩前最好先用比较温热的水去泡腿，第一可以舒缓小腿的紧张。第二促进小腿的血液循环。然后在泡好以后可以做适当的按摩，如果要是有经济基础的话，可以用一些消脂的按摩膏。
按摩最主要的功用是避免小腿腹发展成为肌肉，所以按摩的时候要很用力，不是那种舒服的按摩，是要按到会痛会酸的那种，针对腿腹部分用力的压捏按摩，让肌肉变软，然后由脚踝往上经过小腿腹到膝盖，由下往上按摩，按摩的时候小腿尽量放松，大概如上图的坐姿，膝盖曲起，让小腿腹自然下垂，再按上面方法按摩。
小编总结：通过上述的方法，再加上控制食欲，就可以有效的减肥瘦身，其实很多减肥瘦身方法都是非常有效地，这就要看你执行的程度如何了，就要看你坚持能多久，坚持得越久，你成功瘦腿的几率就越大。
据科学家研究发现快走比慢走消耗的小腹赘肉多出了5倍。也就是说，如果你每周快走三次。每次时间不长，15～30分钟，远远比你每周散步两次，每次走上一两个小时更能减小肚腩，即使两种方法消耗的总热量是一样的。这些快速走路能在八周里让你减掉将近10公斤。除了更减小腹的肥肉，燃烧臀腿脂肪也多了3倍，总体重多减了4倍。
但是很多MM也有顾虑，那就是走路会不会让腿变粗?我们只想减肥，可不想有个肌肉小腿呐。
一般情况下 走路只会让腿变细
从理论上来讲，走路和慢跑一样，属于比较柔和的运动对腿部的作用是减脂肪多于增肌肉。有效的减脂运动经过一段时间之后，大多情况下肌肉确实会变得结实、紧致一些，但腿部的围度会减少。在力量上相对柔和的运动还包括：自行车、轻松的跳绳、游泳等。这些运动都能瘦腿而不让腿变粗。
遗传因素决定你的腿会不会变粗
事实上，女性体内合成肌肉所需的激素分泌非常少，在正常饮食，没有大量补充长肌肉所需蛋白质和维生素的情况下，即使是大量的运动，也很难形成肌肉。但是这也不能说你就可以高枕无忧地长期进行单一的腿部运动了，每个人的遗传情况不一样，有的人运动很多腿还是很细，也有人稍稍运动腿就变硬邦邦肌肉很多。所以，最好先实行一段时间，如果觉得肌肉有增长的趋势，则改变运动方法。
此外，减肥专家一般不建议单一的运动形式，单一地跑步或者走路，时间长会枯燥难以坚持。最合理的运动方法是多种运动结合，例如各天做不同的运动，或者是一天里各种不同运动组合，慢跑10分钟、练习哑铃10分钟，仰卧起坐10分钟等。
特别要注意 有很多MM自认为自己的肌肉型腿，其实大部分都不是的，因为肌肉很难练成的呢，如果你的腿摸起来很硬，也有可能是脂肪的密度比较高，所以请各位MM 注意自己的瘦腿类型哦。对于大多数人来说，大腿粗的真正“元凶”是脂肪。可是如何判别呢?“在双腿不用力的情况下，凡是能用手掐起来的都是脂肪。”
走路减肥不长肌肉小腿的方法：
一、走姿
走姿很重要，不正确的走姿用力的部位与方式不对，容易使得小腿有腿腹进而变成萝卜，正确的走姿应是脚尖先着地，且走路的路径是一直线，行走时两膝盖会微微碰触摩擦。
二、舒展小腿腹运动
一整天的时间下来，脚部因地心引力向下所承受的整个身体的重量最多，再加上走路或是站立，小腿腿腹很容易因此而变得强壮，慢慢又变成肌肉，即使是坐着，腿部依然是人体最下端部位，所以也需要舒展腿腹。
同样也是很简单的动作，可坐在椅子上双腿自然下垂，也可以坐在床上将腿平放来做，先放松15秒时间，然后如上照的方式将脚尽量往上翘，此时会感觉到小腿腹酸酸的，然后翘到最顶端后停留10秒，最后再放松15秒，再做第二次，如此每脚做八次再换脚八次，共做六轮。觉得腿腹很硬或有点肿时都可以做，一天次数不限。
很方便简单的动作，可以在办公室或学校做，或者回家要按摩之前做都很好，可当成等一下的按摩热身，让腿腹先舒展热身一下，按摩的时候也比较不那么吃力。
三、按摩小腿腹
即便是很多MM对按摩的功效表示怀疑。但是据统计，成功瘦腿的MM大多结合了按摩。但是按摩的效果不快，一般坚持几个月才有效，很多人半途而废，也就不能怪按摩瘦腿没有效果了。所以说腿是比较难瘦的部位。
在行走的时候小腿的肌肉处于紧张状态，经常的站立或者行走都会使得小腿上的肌肉比较发达，所以有的人说为什么我运动那么多，小腿还是那么粗。按摩前最好先用比较温热的水去泡腿，第一可以舒缓小腿的紧张。第二促进小腿的血液循环。然后在泡好以后可以做适当的按摩，如果要是有经济基础的话，可以用一些消脂的按摩膏。
按摩最主要的功用是避免小腿腹发展成为肌肉，所以按摩的时候要很用力，不是那种舒服的按摩，是要按到会痛会酸的那种，针对腿腹部分用力的压捏按摩，让肌肉变软，然后由脚踝往上经过小腿腹到膝盖，由下往上按摩，按摩的时候小腿尽量放松，大概如上图的坐姿，膝盖曲起，让小腿腹自然下垂，再按上面方法按摩。
小编总结：通过上述的方法，再加上控制食欲，就可以有效的减肥瘦身，其实很多减肥瘦身方法都是非常有效地，这就要看你执行的程度如何了，就要看你坚持能多久，坚持得越久，你成功瘦腿的几率就越大。
Thursday, 11 October 2012
红绿豆减肥汤排毒瘦身
红豆绿豆减肥汤排毒瘦身快
无论你是否听说过双豆减肥汤这种减肥方法，但试过的朋友都说有效。有网友仅用了两周，就从108斤瘦到92斤，整整18斤的记录足以让人感到震撼。重要的是在快速减肥后，皮肤并没有因此而暗淡无光彩，反而更红润清透了，青春痘也减少了很多。下面小编给你介绍一下双豆是怎样发挥它们的神奇减肥功效的。
双豆减肥汤
原理：双豆——红豆、绿豆都是排毒圣品，并且有高纤维低脂肪的特点。山楂健脾开胃，消食减脂。红枣调和胃气补血润燥。此方共用有助将各种单品的功效发挥到极致。
准备工作
为了使减肥效果更明显，减肥期间的生活要严格遵守以下安排：
第一、每天早上喝白醋蜂蜜水
每天晨起后的第一件事就是喝一杯白醋蜂蜜水，在250毫升的温开水中加入1/4汤匙的白醋和一汤匙蜂蜜，搅拌均匀后喝下。白醋蜂蜜水可以充分清洗肠胃，加速胃肠的蠕动，更快更安全地排除体内垃圾。早餐只吃下面介绍的减肥汤。
第二、上午不吃任何零食
如果实在肚子饿或太谗，可在10点左右喝一小杯酸奶或者脱脂牛奶，坚决拒绝其他一切诱惑。并保证下午不吃任何零食。
第三、晚餐只喝双豆减肥汤
晚餐只吃下面介绍的减肥汤，并且保证在7点之后直到睡觉前也绝不吃任何东西。
第四、多动动
不要整天坐着，尽量多走走动动。
双豆减肥汤的做法：
材料：红豆，绿豆，山楂，大枣
做法：煮之前用冷水泡红豆和绿豆一小时后，将所有材料共放在锅中，加冷水，煎到豆烂即可。
食用方法：做好后，分两等份，一份趁热时，连汤带豆、山楂和枣一起吃下。另外一份就用保鲜膜包好放冰箱中冷藏。趁热吃效果才最好。另外一份吃之前热下就可以了。
无论你是否听说过双豆减肥汤这种减肥方法，但试过的朋友都说有效。有网友仅用了两周，就从108斤瘦到92斤，整整18斤的记录足以让人感到震撼。重要的是在快速减肥后，皮肤并没有因此而暗淡无光彩，反而更红润清透了，青春痘也减少了很多。下面小编给你介绍一下双豆是怎样发挥它们的神奇减肥功效的。
双豆减肥汤
原理：双豆——红豆、绿豆都是排毒圣品，并且有高纤维低脂肪的特点。山楂健脾开胃，消食减脂。红枣调和胃气补血润燥。此方共用有助将各种单品的功效发挥到极致。
准备工作
为了使减肥效果更明显，减肥期间的生活要严格遵守以下安排：
第一、每天早上喝白醋蜂蜜水
每天晨起后的第一件事就是喝一杯白醋蜂蜜水，在250毫升的温开水中加入1/4汤匙的白醋和一汤匙蜂蜜，搅拌均匀后喝下。白醋蜂蜜水可以充分清洗肠胃，加速胃肠的蠕动，更快更安全地排除体内垃圾。早餐只吃下面介绍的减肥汤。
第二、上午不吃任何零食
如果实在肚子饿或太谗，可在10点左右喝一小杯酸奶或者脱脂牛奶，坚决拒绝其他一切诱惑。并保证下午不吃任何零食。
第三、晚餐只喝双豆减肥汤
晚餐只吃下面介绍的减肥汤，并且保证在7点之后直到睡觉前也绝不吃任何东西。
第四、多动动
不要整天坐着，尽量多走走动动。
双豆减肥汤的做法：
材料：红豆，绿豆，山楂，大枣
做法：煮之前用冷水泡红豆和绿豆一小时后，将所有材料共放在锅中，加冷水，煎到豆烂即可。
食用方法：做好后，分两等份，一份趁热时，连汤带豆、山楂和枣一起吃下。另外一份就用保鲜膜包好放冰箱中冷藏。趁热吃效果才最好。另外一份吃之前热下就可以了。
Monday, 8 October 2012
上班族必练的6分钟瘦身体操
整天窝在办公桌狭小的空间中，是否觉得腰酸背痛呢？现在教你一套坐在椅子上就可完成的“隐形体操”，锻炼的时候甚至身旁的同事也觉察不出你的动作，帮你随时随地舒展筋骨！
不久前，莫斯科“健身中心”的创建者包罗比耶夫博士为那些在较为严肃的办公场所工作的人，设计了一套补充性的健身操。这套练习采用坐姿和站姿均可，共有6节，每节1分钟。
第1节：
坐在椅子上，上身挺直，双腿分开，脚跟着地，抬起脚尖，用力收缩踝部、小腿和大腿的肌肉，1分钟内重复做30—40次，直到腿部肌肉酸痛为止。
第2节：
坐姿，用力抬起脚跟，也可将双手压在膝盖上，以增加运动效果。1分钟内重复做30—40次。此运动雕塑腿部线条，使腿形更加完美。
第3节：
交替收缩和放松臀肌，1分钟30—40次。此节动作可使松弛下垂的臀部变得紧致。
第4节：
吸气收腹，默数到5再慢慢呼气并放松腹肌，再吸气收腹，1分钟重复做15—20次，直到腹部有疼痛感为止。
第5节：
缓慢地用力挺胸，使双肩向后张开，肩胛骨尽量收拢，1分重复做25至30次，理想状态为肩部有酸痛感。
第6节：
用力握拳再张开，使整个手臂肌肉部有紧张感。1分钟内重复做30至40次。此动作可美化手臂线条，使手臂更加紧致光润。
不久前，莫斯科“健身中心”的创建者包罗比耶夫博士为那些在较为严肃的办公场所工作的人，设计了一套补充性的健身操。这套练习采用坐姿和站姿均可，共有6节，每节1分钟。
第1节：
坐在椅子上，上身挺直，双腿分开，脚跟着地，抬起脚尖，用力收缩踝部、小腿和大腿的肌肉，1分钟内重复做30—40次，直到腿部肌肉酸痛为止。
第2节：
坐姿，用力抬起脚跟，也可将双手压在膝盖上，以增加运动效果。1分钟内重复做30—40次。此运动雕塑腿部线条，使腿形更加完美。
第3节：
交替收缩和放松臀肌，1分钟30—40次。此节动作可使松弛下垂的臀部变得紧致。
第4节：
吸气收腹，默数到5再慢慢呼气并放松腹肌，再吸气收腹，1分钟重复做15—20次，直到腹部有疼痛感为止。
第5节：
缓慢地用力挺胸，使双肩向后张开，肩胛骨尽量收拢，1分重复做25至30次，理想状态为肩部有酸痛感。
第6节：
用力握拳再张开，使整个手臂肌肉部有紧张感。1分钟内重复做30至40次。此动作可美化手臂线条，使手臂更加紧致光润。
Sunday, 7 October 2012
Everybody needs Motivation and Inspiration for Weight Loss
Junk Food Makes You Fat And Overweight
This is “Real” People–So Read On–
Easy Diet Plans and Losing Weight Fast is what you desire but unless you get motivated these things will fall short of your plans and goals.
It is no secret that when you are overweight you feel depressed even though you may smile when in the company of others. There is a saying that you have the tears of a clown, smiling on the outside but crying on the inside. Sometimes we feel that there is no hope for us and we allow ourselves to get even more obese. We go downhill because the effort is the easiest energy expenditure-0 output-.
Family and Friends may be kind to us but some secretly talk behind our backs. They may hint at us doing something to control the weight, because they know how unhealthy it is and they love us and want us around.
Other people are not so kind and use us as the source of jokes and ridicule. They will not hesitate to crack a few jokes about bellyfat and fat butts. We are human targets just waiting to get shot with a joke or two.
Fancy Designers don’t waste time on making clothes for the obese and overweight group. They cute blouse or sexy jacket will always be sizes too small. This adds to the many other depressing variables that fat people have to endure. When you get on a plane or train or any other public transportation people show with their eyes that they hope the lardbutt doesn’t sit next to them.
Some businesses even charge more when it comes to the larger person, e.g. airlines want to charge big people double fares for a seat. This type of embarrassment and humiliation adds to increasing the incidents of depression amongst large people.
What about some of the personal problems that only fat people know about, like the difficulty experienced with simple tying shoes or even getting out of bed or just squeezing through turnstiles at stores.
What about when you are at a restaurant and everybody peeks to see what grand meal you are ordering, so what do you do, you order something small and light as to make a statement. People still make a joke about that and you see them snickering and dammit It Hurts!
It never stops hurting. You want so bad not to be the thing that stands out in the crowd. So what do some of us do, we become shut-ins and hide from the world and and even ourselves as time goes on. This is a vicious cycle and, as much as we would like, we wish for a kinder world or somehow to miraculously lose the weight.
There is no magic bullets to do this-you will have to learn somethings and do somethings-you will have to find that motivation inside of you and run with it. Get sick and tired from running from things and run to the things that will help.
This site, which will be forever finding ways to help those who seek answers, was created for this reason. To Help!
We read the lyrics from a song and chose a important part that will inspire and included a video of the song.
LET IT BE YOUR THEME SONG TO WEIGHT LOSS or at least YOUR MOTIVATION TO LOSING WEIGHT.
“YOU CAN DO IT AND YOU WILL DO IT”
Enjoy the Lyrics and the Song
I got a pocket, got a pocketful of sunshine.
I got a love, and I know that it’s all mine.
Oh.
Wish that you could, but you ain’t gonna own me.
Do anything you can to control me.
You can’t control me
You can’t control me.
Oh, no.
http://www.youtube.com/watch?feature=player_embedded&v=zGgs89UeWt4
Tuesday, 2 October 2012
魔鬼身材三分钟瘦身体操
想让僵硬的身体变得柔韧吗?想拥有动人的曲线吗?下面给各位MM们介绍一种只需三分钟、在家做即可的简单健身操。如果能坚持每天做，一定让你拥有美丽的身材。
Step1： 受身体构造的影响，女性的骨盆较易变形。
骨盆变形是由于盘腿而坐等生活习惯引起的，甚至会诱发身体其他部位变形，直接关系到全身的浮肿问题。因此，首先让骨盆活动起来吧!
Part1 有意识地让骨盆活动起来
1、分开双膝而坐，吐气的同时慢慢地弯腰，使盆骨向后方倒置。这时臀部尽可能地贴着床板。
2、立起盆骨，使肚脐向正上方提升。重复这个动作三次。若想倍增运动效果的话，建议做十次。
3、活动了盆骨之后，一边吐气，一边慢慢地伸展向前倒置的盆骨周围的肌肉。
Part2
骨盆前后顺畅运动 塑造理想身材 模仿猫弓背伸懒腰的健身操，即CAT健身操，更加顺畅盆骨的运动。刚开始可以只做3次，习惯之后最好增加到10-20次。首先端正地跪着，双手触地。然后挺起后背，使手腕和膝盖分别移到肩关节和腰的正下方。
Part3 使骨盆周围的肌肉也有柔韧
接下来从Part2的姿势开始，抬起背和腰，一边吸气一边立腰。这时很容易只抬背而忽略了腰，所以一定要注意稳稳地抬起腰，像绘制一条大大的弧线。这时要一边吐气，一边使曲背恢复到挺背的姿势。但要注意不能太向后挺，否则会感到腰痛。
Step2： 要想获得到腿部曲线，大腿的内侧是值得大家重视的地方。
单靠盲目地锻炼只会让大腿肌肉渐渐发达，离曲线之美越来越远。要想改变粗壮大腿的问题，首先，温柔地放松和收紧大腿的内侧十分关键。这个方法还能提高与大腿内侧联动的骨关节的柔软性。
Part1 不要浮肿和血液不畅
盘腿而坐，右脚在前，按摩大腿内侧。双手分别置于其大腿内侧的两旁，使其被夹在中间。按照从膝盖再到腰关节的顺序按摩。右腿完成之后更换左右脚前后位置，用同样的方式按摩左大腿内侧。最好用能感到腿微痛的较大力度，并采用按压和揉搓结合的方式按摩。
Part2 舒适地伸展
促进脚的血液循环 放松大腿内侧的肌肉后，接下来仰躺，伸直两腿。吐气的同时用手将右膝拉到身体的一侧。一旦使劲呼吸，吐气15秒。左边大腿内侧也是同样方式伸展。不能屏住呼吸十分关键。若因吐气时间过长而感到难受的话，吸气就OK了。 Part3 从端正的姿势提高 培养的身体平衡性
首先，两脚膝盖和脚尖朝外，使盆骨向后突出。两手叉在腰关节上，能处于最好的状态。微微弯曲右膝，以转移重心位置。接着水平滑动臀部，使重心向左脚方向移动。回到原来的基本姿势后再重复。另一面也同样做法。要点是臀部要正横地移动，不能上下摇晃。
Step3： 理想的上臂是纤细而柔软的，但皮肤较薄因此易产生赘肉。使用频率低是上臂内侧肌肉松弛的原因。那么，怎样才能更好地运动我们的上臂呢?
Part1 放松腋下 去除赘肉
抬起左上臂，向后弯肘。整只右手紧抓腋下，并从腋下开始朝肘方向按摩。背侧的肌肉也一起按摩，使其柔软。自然地呼吸，并用能感到微痛的力度进行认真地按摩。右上臂也同样方式进行按摩。感到上臂紧绷的MM们，最好按摩得稍微久一点点哦。
Part2 运动使用机会较少的内侧
在头上方合掌，伸展上臂后，再慢慢向后弯曲。到感觉到上臂内侧充分张开时，保持此姿势三秒钟。接着弯曲的上臂返回头上方，同样静止三秒钟。反复做以上动作。注意过程中不能张开手肘。特别烦恼手臂松弛的MM应以十次以上的数目为目标。
Part3 扭转动作塑造紧致上臂
微微弯曲两肘，握拳并贴于身侧。接着向后伸直上臂，并保持三秒钟。然后扭转从肘到大拇指拇一侧的上臂。退回原来的位置再静止三秒。扭回上臂使其恢复到最初的姿势才是完整的动作。
Step4： 无论如何锻炼或节食，小肚子仍然突出，对此许多MM感到无比烦恼。
实际有小肚子的原因并不全是脂肪，有可能是骨盆离开了正常的位置。让我们恢复盆骨的机能，运动下腹部，塑造平坦小腹吧!
Part1首先放松整个腹肌
仰卧，放松腹部周围的肋骨下方和沿着腰骨的肌肉。以胸口窝为起点。从中心开始，沿着肋骨的下方按压至侧腹。要领是用不会使下腹部疼痛的力度进行按压。到达腰骨后顺着其斜下方按压，最终到达耻骨。最后，从耻骨向其正上方返回，回到起点就结束了。
Part2下腹部柔软 盆骨归正位
为伸展下腹部，身体呈俯卧姿势。吐气的同时使右脚向左后方向伸长，膝盖要伸直，胸要贴着床板。此时要感到右侧下腹部在伸展，并保持这种状态15秒钟。注意途中要大口地吸气，再吐气，持续呼吸。慢慢地使其返回原来的姿势，左脚也是同种方式向右后方伸。
Part3 持续刺激腹肌 以完美体型为目标 再次仰卧。
两肘支撑床，弯腰并微微扶起上半身。保持整个腰紧贴床板的姿势。抬起双膝后，一边吐气一边移右膝至胸前，伸直左腿。然后又移左膝至胸前，同时伸直右腿。这样左右相互交换，反复运动共计十次。
Step1： 受身体构造的影响，女性的骨盆较易变形。
骨盆变形是由于盘腿而坐等生活习惯引起的，甚至会诱发身体其他部位变形，直接关系到全身的浮肿问题。因此，首先让骨盆活动起来吧!
Part1 有意识地让骨盆活动起来
1、分开双膝而坐，吐气的同时慢慢地弯腰，使盆骨向后方倒置。这时臀部尽可能地贴着床板。
2、立起盆骨，使肚脐向正上方提升。重复这个动作三次。若想倍增运动效果的话，建议做十次。
3、活动了盆骨之后，一边吐气，一边慢慢地伸展向前倒置的盆骨周围的肌肉。
Part2
骨盆前后顺畅运动 塑造理想身材 模仿猫弓背伸懒腰的健身操，即CAT健身操，更加顺畅盆骨的运动。刚开始可以只做3次，习惯之后最好增加到10-20次。首先端正地跪着，双手触地。然后挺起后背，使手腕和膝盖分别移到肩关节和腰的正下方。
Part3 使骨盆周围的肌肉也有柔韧
接下来从Part2的姿势开始，抬起背和腰，一边吸气一边立腰。这时很容易只抬背而忽略了腰，所以一定要注意稳稳地抬起腰，像绘制一条大大的弧线。这时要一边吐气，一边使曲背恢复到挺背的姿势。但要注意不能太向后挺，否则会感到腰痛。
Step2： 要想获得到腿部曲线，大腿的内侧是值得大家重视的地方。
单靠盲目地锻炼只会让大腿肌肉渐渐发达，离曲线之美越来越远。要想改变粗壮大腿的问题，首先，温柔地放松和收紧大腿的内侧十分关键。这个方法还能提高与大腿内侧联动的骨关节的柔软性。
Part1 不要浮肿和血液不畅
盘腿而坐，右脚在前，按摩大腿内侧。双手分别置于其大腿内侧的两旁，使其被夹在中间。按照从膝盖再到腰关节的顺序按摩。右腿完成之后更换左右脚前后位置，用同样的方式按摩左大腿内侧。最好用能感到腿微痛的较大力度，并采用按压和揉搓结合的方式按摩。
Part2 舒适地伸展
促进脚的血液循环 放松大腿内侧的肌肉后，接下来仰躺，伸直两腿。吐气的同时用手将右膝拉到身体的一侧。一旦使劲呼吸，吐气15秒。左边大腿内侧也是同样方式伸展。不能屏住呼吸十分关键。若因吐气时间过长而感到难受的话，吸气就OK了。 Part3 从端正的姿势提高 培养的身体平衡性
首先，两脚膝盖和脚尖朝外，使盆骨向后突出。两手叉在腰关节上，能处于最好的状态。微微弯曲右膝，以转移重心位置。接着水平滑动臀部，使重心向左脚方向移动。回到原来的基本姿势后再重复。另一面也同样做法。要点是臀部要正横地移动，不能上下摇晃。
Step3： 理想的上臂是纤细而柔软的，但皮肤较薄因此易产生赘肉。使用频率低是上臂内侧肌肉松弛的原因。那么，怎样才能更好地运动我们的上臂呢?
Part1 放松腋下 去除赘肉
抬起左上臂，向后弯肘。整只右手紧抓腋下，并从腋下开始朝肘方向按摩。背侧的肌肉也一起按摩，使其柔软。自然地呼吸，并用能感到微痛的力度进行认真地按摩。右上臂也同样方式进行按摩。感到上臂紧绷的MM们，最好按摩得稍微久一点点哦。
Part2 运动使用机会较少的内侧
在头上方合掌，伸展上臂后，再慢慢向后弯曲。到感觉到上臂内侧充分张开时，保持此姿势三秒钟。接着弯曲的上臂返回头上方，同样静止三秒钟。反复做以上动作。注意过程中不能张开手肘。特别烦恼手臂松弛的MM应以十次以上的数目为目标。
Part3 扭转动作塑造紧致上臂
微微弯曲两肘，握拳并贴于身侧。接着向后伸直上臂，并保持三秒钟。然后扭转从肘到大拇指拇一侧的上臂。退回原来的位置再静止三秒。扭回上臂使其恢复到最初的姿势才是完整的动作。
Step4： 无论如何锻炼或节食，小肚子仍然突出，对此许多MM感到无比烦恼。
实际有小肚子的原因并不全是脂肪，有可能是骨盆离开了正常的位置。让我们恢复盆骨的机能，运动下腹部，塑造平坦小腹吧!
Part1首先放松整个腹肌
仰卧，放松腹部周围的肋骨下方和沿着腰骨的肌肉。以胸口窝为起点。从中心开始，沿着肋骨的下方按压至侧腹。要领是用不会使下腹部疼痛的力度进行按压。到达腰骨后顺着其斜下方按压，最终到达耻骨。最后，从耻骨向其正上方返回，回到起点就结束了。
Part2下腹部柔软 盆骨归正位
为伸展下腹部，身体呈俯卧姿势。吐气的同时使右脚向左后方向伸长，膝盖要伸直，胸要贴着床板。此时要感到右侧下腹部在伸展，并保持这种状态15秒钟。注意途中要大口地吸气，再吐气，持续呼吸。慢慢地使其返回原来的姿势，左脚也是同种方式向右后方伸。
Part3 持续刺激腹肌 以完美体型为目标 再次仰卧。
两肘支撑床，弯腰并微微扶起上半身。保持整个腰紧贴床板的姿势。抬起双膝后，一边吐气一边移右膝至胸前，伸直左腿。然后又移左膝至胸前，同时伸直右腿。这样左右相互交换，反复运动共计十次。
Monday, 1 October 2012
How To Stop Gaining Weight – Simple Tips You Should Follow
In my previous article I answered a common question a lot of people have: why am I gaining weight? I laid out the reasons why this happens and also gave a few broad guidelines as to how you should reverse the weight gain process.
In this post I want to go deeper and tell you, in detail, how to stop gaining weight and how to do it soon. The fact is that the longer you wait and the heavier you become, the harder it is to go back to your optimal weight. So, if you want to avoid more weight gain, read this article.
To stop gaining body fat you must prevent a calorie surplus by consuming less calories and burning more of them. Let’s go over some tips on how you should do this.
Here are some of the unhealthy food choices that you should avoid:
This can be done in three ways:
Your choice of hobbies is also important. Reading is awesome (and I’m a book worm), but it doesn’t really get you to move. You need active hobbies like dancing, cycling, playing ball games, etc. Even if you hate exercising, these should be fine since you do things you love.
Just be more active each day and you will find it easier to maintain a proper calorie balance and prevent weight gain.
To really amp up your calorie burn rate you need to exercise regularly. At a minimum, you should perform three workouts a week, but if you can, I would do five. I like to do a 3 strength – 2 cardio workouts per week program. During each strength workout I train my entire body with metabolic circuits and I run twice a week. I also make sure to get some walking or other form of low intensity cardio on the other two days of each week.
In your workouts you need to push yourself. You must give it all you got to create a high intensity atmosphere in your workouts. This is how you burn a lot of calories.
Some forms of exercising are better than others for fat loss. High intensity interval training and circuit training are both metabolically expensive, meaning that they burn a lot of calories and also provide you with a higher metabolism for hours after your workout is done. If you want to literally burn more calories in your sleep, this is the way to go.
The main thing about exercising is to train your whole body, work hard, and do it regularly. If you do that, you should see great improvement in your body composition.
In this post I want to go deeper and tell you, in detail, how to stop gaining weight and how to do it soon. The fact is that the longer you wait and the heavier you become, the harder it is to go back to your optimal weight. So, if you want to avoid more weight gain, read this article.
Figure Out The Cause
The first thing you need to understand is why you’re gaining weight. For the most part, the reason is that you’re eating too many calories and burning too little of them. However, there are cases in which your lifestyle has very little to do with your weight gain. It is due to issues out of your control. These issues may include certain medical issues, like a thryoid gland problem or various medications. This should be easy to clear up with your doctor. However, I wouldn’t bet on it. I would go ahead and try to figure out how to get my calorie intake down and my calorie outtake up.The Calorie Game
Basically, you gain weight when you consume too many calories, more than you burn. These excess calories are usually stored as fat (unless you’re using them to build muscle mass due to a rigorous weight training routine). This is the fat that you’re bothered about and why you want to stop gaining weight.To stop gaining body fat you must prevent a calorie surplus by consuming less calories and burning more of them. Let’s go over some tips on how you should do this.
Consuming Less Calories
There are two main things that you should do: choose healthy foods which are not calorie rich and eat smaller portions regardless.Here are some of the unhealthy food choices that you should avoid:
- Fancy coffee drinks, sodas, various (not natural) fruit juices, and other high calorie beverages.
- Alcoholic drinks, in particular cocktails. It should noted that alcohol leads to fat gain regardless of the calories it contains. The very nature of alcohol and how the body processes it leads to a slower fat burning.
- Foods which are rich in oils (olive and coconut oil are the exceptions).
- Fried foods and fast foods.
- Foods rich in white flour.
- Refined sugar and foods which contain it.
- Highly processed foods like frozen pizza, TV-dinners, chips, various snacks, etc.
- Candy and milk chocolate (dark chocolate with 70% or more of cocos is good for you).
- Foods which are rich in artificial sweeteners.
Eating Smaller Portions
It’s not just what you eat, but how much you it of it. You have to eat smaller portions if you want to stop weight gain. Here are some tips on how to do so:- Eat slowly and focus on your food. Don’t eat in front of the TV.
- Never eat out of bags of a cartoon. Place your portion in a dish.
- Eat from smaller dishes as people tend to eat whatever is in front of them.
- Don’t eat when you’re emotional.
- Don’t go for hours without food.
- Throw out those foods which are most tempting for you, those which you know you can’t resist.
Above all, you need to have a sense of what you’re eating. You don’t have to count calories, but yo do need to keep general track of what you eat.
Burning More Calories
Your body burns calories even in your sleep. In fact, even for active people who train a lot, most of their burned calories come from their normal bodily functions and not via exercising. However, if you want to stop gaining weight and drop a few pounds you will need to actively burn additional calories.This can be done in three ways:
- Non-exercise activity such was walking up stairs instead of taking the lift, working around the house, etc.
- Working out without exercising with activities such as ball games, hikes, dancing, etc.
- Regular exercise.
Your choice of hobbies is also important. Reading is awesome (and I’m a book worm), but it doesn’t really get you to move. You need active hobbies like dancing, cycling, playing ball games, etc. Even if you hate exercising, these should be fine since you do things you love.
Just be more active each day and you will find it easier to maintain a proper calorie balance and prevent weight gain.
Exercising
To really amp up your calorie burn rate you need to exercise regularly. At a minimum, you should perform three workouts a week, but if you can, I would do five. I like to do a 3 strength – 2 cardio workouts per week program. During each strength workout I train my entire body with metabolic circuits and I run twice a week. I also make sure to get some walking or other form of low intensity cardio on the other two days of each week.In your workouts you need to push yourself. You must give it all you got to create a high intensity atmosphere in your workouts. This is how you burn a lot of calories.
Some forms of exercising are better than others for fat loss. High intensity interval training and circuit training are both metabolically expensive, meaning that they burn a lot of calories and also provide you with a higher metabolism for hours after your workout is done. If you want to literally burn more calories in your sleep, this is the way to go.
The main thing about exercising is to train your whole body, work hard, and do it regularly. If you do that, you should see great improvement in your body composition.
Bottom Line
Now you know how to stop gaining weight and how to begin losing it. It’s a simple concept: not eating more calories than those you burn. I’ve shown you how you can reduce your calorie intake and raise your outtake. Follow the tips I outlined above and you won’t get any fatter.
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