1、只吃蔬菜和水果，就一定可以健康地瘦下来。 织梦好，好织梦
真相：研究表明素食主义者通常都要比常吃肉类的人更瘦。但是如果你是素食主义者，你必须得制定严格完善的饮食计划，以免长期饮食结构单一引发营养不良等，因为铁、钙、维生素D、维生素B12、锌、动物蛋白等这些人体所必需的营养物质，通常都不能只靠蔬菜和水果供给。
支招：选择各种富含上述物质的素食，搭配健康的饮食计划。
富含铁的食物：腰果、菠菜、豆制品、黑木耳等
富含钙的食物：乳制品、强化豆浆饮料、豆腐、羽衣甘蓝菜、虾皮、大米、面粉、菠菜、小白菜等
富含维生素D的食物：脱脂牛奶、乳酪、坚果、添加维他命D的营养强化食品
富含维生素B12的食物： 大豆。臭豆腐、酱豆腐
富含锌的食物：豆类、花生、小米、萝卜、大白菜等。
2、举重等剧烈运动会让你变成难看的“肌肉女”，还是不要试。
真相：举重、仰卧起坐等运动通常有利于减肥。同时有利于锻炼你的肌肉。而肌肉比脂肪更消耗热量，也就是说如果你有更多的肌肉，你新陈代谢消耗的热量就更多。当然，你不用担心自己会变“肌肉女”，因为每周两到三次的运动不足以让你的肌肉这么发达，最多可以让你的肌肉更结实。
支招：除了经常作30分钟强度适中的运动，比如疾走等，你还可以每周做2到3次剧烈运动，比如举重、拉弹力器、仰卧起坐、俯卧撑等。 织梦内容管理系统
3、富含淀粉的食物会让你长胖
真相：很多食物都富含淀粉，但是只含少量的脂肪和卡路里。例如面包、大米、意大利面、燕麦、大豆、水果、以及土豆等。它们之所以会让你变胖是因为你吃得太多了，或者你加了各种各样的高脂肪高热量调料比如黄油、冰淇淋、糖浆等。要记住，淀粉是人体的三大能量物质之一。
支招：《美国减肥饮食指南》中推荐每天可以摄入6—11份谷类食物。当然，你要注意一份有多少：仅仅是一片面包，或者一盎司煮好的燕麦、或者半碗意大利面、大米。尽量避免在食物中加入各种高热量调料。
4、葡萄、芹菜、卷心菜等能够帮助你燃烧脂肪，减掉体重。
支招：减肥最好的方法还是科学的饮食结构和适量的运动。
真相：目前没有科学研究证明食物可以帮助你燃烧脂肪，尽管有一些富含咖啡因的食物能在短期内加速你的新陈代谢速度，但是这也并不意味着它能帮你减肥。
5、天然或绿色的减肥产品能够帮你高效无害地减肥。
真相：那些宣称“自然”、“健康”的减肥产品，大多没有经过严格的科学测试。比如说一些减肥药中含有从天然植物中提取的麻黄素。而麻黄素会引发严重的健康问题。其他不含麻黄素的减肥产品，也不见得就安全，因为它们可能会含有其他的有害物质。
6、想什么就吃什么同样也能瘦下去。
真相：要想减肥，你必须得保证所摄入的热量低于消耗的热量。想吃什么就吃什么并不影响你的减肥效果，但是你一定不能吃得太多，同时还要配合适量的运动。
支招：尽量还是选一些低热量的食物，如果是在忍不住美食诱惑，也不能大开吃戒，吃小小一份就好。 织梦好，好织梦
7、低脂肪或者无脂肪食物不含卡路里 织梦好，好织梦
真相：低脂肪食物通常比同等质量的高脂肪食物所含的热量要低。但是也会有例外情况出现，有时候低脂肪食物的热量和等量高脂肪食物的热量是一样多的，甚至更多。因为它们可能添加了大量的糖 ，面粉或者淀粉粘稠剂来定型，这些添加剂都是高热量的。
支招：买食物之前先看成分说明。看看它所含的热量是不是太高了。
8、快餐食品都是不健康的，想减肥的人最好离它远一点。
真相：只要你有诀窍，快餐食品也减肥。
支招：不要吃那些大套餐，或者和朋友合吃一份。不喝可乐，喝白开水或者低脂牛奶。选择一些水果蔬菜沙拉，以及烤制食物，比如说烤鸡三明治或者小汉堡。那些炒菜比如法国菜、炒鸡肉等，通常都含有很高的脂肪和热量，所以千万不要经常吃，如果实在想吃，就点小分量的，或者找一个朋友一起吃。
9、少吃一两餐可以减肥
真相：科学研究表明那些不吃早餐和每天吃很少餐的人要比那些持坚持吃早餐并且每天吃4餐饭以上的人更胖。少食多餐有利于抑制你的食欲,而不吃早餐只会让你饥肠辘辘，下一餐吃得更多。
支招：少食多餐，多吃各种低脂绿色食物。
10、晚上8点之后吃东西会长胖 织梦内容管理系统
真相：长胖根源不在于你什么时候吃东西，而是你一天吃的东西是否大于你所需要的能量。过量进食，你就会长胖。
支招：如果你睡前想吃东西，最好想想你这一天都吃了些什么，这些东西是否已经满足你今天的能量需求了。尽量避免边看电视边吃零食，因为你会在不知不觉中就吃多了。
11、高蛋白低淀粉的食物结构有利于减肥。
真相：高蛋白低淀粉饮食法对人体的长期影响目前还有待研究。但是只吃高蛋白物质比如鸡蛋、肉类、奶酪等，会造成营养失衡。同时，还可能以因此摄入过多的脂肪和胆固醇，提高心血管疾病的发病几率。同时，不吃的蔬菜和水果，以及全谷食物，很容易引发便秘。此外，长期只吃蛋白质，你会感到心翻恶心、疲倦无力。每天摄入少于130克的淀粉类物质会使得人体血液中的酮类物质含量提高，从而使尿酸含量提高，引发肾结石和痛风。
支招：高蛋白之减肥法限制了人体摄入的热量，因而在短期之内可能看到效果，但是为了健康，饮食结构中的蔬菜水果和全谷是不能少的。 copyright dedecms
12、种子类食物富含脂肪，千万不能吃。 copyright dedecms
真相：种子植物比如花生、葵花子等确实富含脂肪，但是多位不饱和脂肪酸，其中亚油酸亚麻酸等，对人体有很大好处。同时它们还富含蛋白、膳食纤维、多种矿物质。
支招：适量进食有利于健康。要记住大约三分之一小碗的种子类食物含有热量270卡路里。
13、吃肉不利于健康，也不利于减肥
真相：吃少量的肉是健康减肥的一部分。鸡肉、猪肉、鱼肉等都还有一定的胆固醇和饱和脂肪酸，但是它们也含有一些健康的元素比如说蛋白质、铁、锌等。
支招：尽量选择精瘦的肉，比如猪里脊，牛排等。同时也要注意食物的量，每餐一份就好（2-3 盎司，大约一副扑克牌叠起来的大小）
14、乳制品富含脂肪又不健康
真相：那些低脂或者脱脂奶、酸奶、以及奶酪和全牛奶一样富含营养，却含有更少的脂肪和热量。它们富含各种蛋白质和钙元素，以及为维生素D，对人体的肌肉和骨骼健康有重要作用。
支招：《美国减肥饮食指南》认为9-18岁以及50岁以上的人，每天应该喝3份乳制品，而19-49岁的人，每天喝两份（每份为一杯牛奶或者酸奶，或1.5盎司天然奶酪，或两盎司加工奶酪）
如果你有乳糖不耐受综合症，你可以选择那些低乳糖的制品。或者选择其他同样富含钙和维生素D 的食物，比如说强化果汁、豆浆饮料、豆腐等。
15、快速减肥套餐可以帮你成功减肥
真相：快速减肥套餐并不有利于成功减肥。可能在短期之内你可以看到明显的效果，但是因为这些食谱严格限制了你能吃的事物的种类以及进食量，很快你就会坚持不下去，恢复原有饮食习惯甚至暴饮暴食，体重随即反弹，甚至变得更胖。 同时快速减肥食谱很可能不健康，因为它们的营养成分较为单一。此外，体重过速下降（一周或两周以内减掉3磅以上）会引发胆结石。而每天摄入能量低于800卡路里，长期可能会引发致命的心血管疾病。
支招：科学研究表明，通过合理科学的饮食结构，以及适量的运动，每周减掉0.5-2磅体重，是最理想的减肥方法。它不仅能减掉你的脂肪，还能大大降低你换上糖尿病、高血压、心血管疾病的几率。
本文来自365瘦身网
本文来自365瘦身网：http://www.jakesblair.com/fat-knows/wuqu/74.html
Wednesday, 3 April 2013
Monday, 25 March 2013
宿便
宿便：宿便即肠管内长期停滞淤积的陈旧大便。一般3~5日不解大便而停留于肠管内的粪块叫宿便。
宿便往往非常顽固，要使其排出，并非那样简单。
例如，在肠壁某部位向外发生袋状膨出而形成肠憩室时，肠内容物就会积存于憩室内，长时间停滞，不被排出。
肠憩室多发于富贵之人，其原因就是由于他们饮食过于精细，摄取的膳食纤维不足。
而憩室好发的部位以结肠为最。
概述“宿便”：
并不是一个医学上的概念，因为翻遍教科书，并没有找到对它的定义。
这样一来，就很难搞明白到底“宿便”是什么。
从字面上理解，应该是积存在体内的粪便，也就是积存在体内尚未排出的粪便。
从食物的消化过程来看，食物在经过口腔的咀嚼和初步消化之后，通过食管进入胃部，和胃酸、各种消化液充分混合，然后进入肠道，通过十二指肠、空肠、回肠、结肠、乙状结肠、直肠，排出体外。
在这个过程中，只有进入结肠，食物残渣中的水分被吸收，残渣开始聚集成形，才算开始形成粪便。
所以，所谓的宿便，应该就是堆积在结肠末端准备排出体外的粪便了。
宿便的危害：宿便引起肛肠疾患。便秘时，排便困难，粪便干燥，可直接引起或加重肛门直肠疾患。
如直肠炎、肛裂、痔等。宿便胃肠神经功能紊乱。
便秘时，粪便潴留，有害物质吸收可引起胃肠神经功能紊乱而致食欲不振，腹部胀满，嗳气，口苦，肛门排气多等表现。
有其是孕妇更为注意，【十个孕九半痔】。
宿便形成粪便溃疡：
较硬的粪块压迫肠腔使肠腔狭窄及盆腔周围结构阻碍了结肠扩张，使直肠或结肠受压而形成粪便溃疡，严重者可引起肠穿孔。
宿便患结肠癌：
可能是因便秘而使肠内致癌物长时间不能排除所致，据资料表明，严重便秘者约10%患结肠癌。
宿便诱发心、脑血管疾病发作：
临床上关于因便秘而用力增加腹压，屏气使劲排便造成的心、脑血管疾病发作有逐年增多趋势。
如诱发心绞痛，心肌梗塞发作，脑出血，中风猝死等。
宿便引起性生活障碍：
这是由于每次长时间用力排便，使直肠疲劳，肛门收缩过紧及盆腔底部痉挛性收缩的缘故，以致不射精或性欲减退，性生活没有高潮等。
宿便易使妇女发生痛经，阴道痉挛，并生产尿潴留，尿路感染等症状。
宿便影响大脑功能：
便秘时代谢产物久滞于消化道，细菌的作用产生大量有害物质，如甲烷、酚、氨等，这些物质部分扩散进入中枢神经系统，干扰大脑功能，突出表现是记忆力下降，注意力分散，思维迟钝等。
对于宿便的一些错误错误认识一：
正常人体含有3-6KG宿便，肥胖便秘者体内有7-11KG宿便。
这个说法很是有问题。
首先不说人体每天能吃进去的东西，就算全都不吸收，也不大可能有6KG之多。
更要命的是，6KG的宿便是好大一坨，堆在肠子里，会导致肠壁的压力感受器向大脑报告需要排便，产生便意。除非你憋着，否则这些宿便也就基本都排出去了。
便秘的患者，因为粪便在结肠停留的时间较长，粪便的水分更少，直观感觉上粪便的量相对较少。
另外，因为粪便干硬，排便的时候费时费力，身心俱疲而已，并不大可能积存更多的粪便。
错误认识二：
宿便会压迫小肠绒毛的活力和弹性？这简直是在开玩笑。要知道，食物在运行到结肠被吸收水分之前，都是粥样的物质，和小肠绒毛充分接触，吸收养分。这条微博的作者大概天真地认为食物经过胃，在小肠里就都是粪便样的物质，所以会压迫小肠绒毛。
错误认识三：
粪便发酵、胀气导致酸毒症。这样的说法就更搞笑了。
如果说酸性物质进入血液就算酸毒症，那么随着食物进入肠腔的胃酸早就害死人了。
事实上小肠中的肠液是碱性的，即使食物发酵产酸，也会被肠液迅速中和，根本不可能堆积酸性物质，更不可能进入血液搞出所谓的酸毒症。
错误认识四：
宿便会改变腹部和脊柱形状，会让身材变形。 这是在为身材不满意找理由吗？粪便并非如铁一样坚硬，而是柔软的食物残渣集合体。
即使粪便碰到了脊柱，也会被脊柱给弄变形了，怎么可能压迫脊柱！反过来想，如果脊柱连粪便这样的柔软物质都能使之变形，那睡在席梦思上的人一晚上都要变成罗锅了。
腹部肥胖是粪便堆积在腹部所致，更是无稽之谈。
真正能在腹部看到胃肠被撑起来的形状，那叫做胃肠型，是一种疾病的表现。而
中年男性腹围增大，主要是脂肪堆积在腹部所致，和宿便一点关系都没有。
错误的采用泻药来排宿便及减肥：如果深信【宿便危害说】，而极端的采用泻药来排便，是很危险的事。
泻药造成的腹泻会对肠道的功能造成影响，导致水分从肠道丢失、肠道大量分泌肠液等，虽然不是什么器质性的病变，但严重者可能造成水电酸碱紊乱、昏迷甚至生命危险。
宿便往往非常顽固，要使其排出，并非那样简单。
例如，在肠壁某部位向外发生袋状膨出而形成肠憩室时，肠内容物就会积存于憩室内，长时间停滞，不被排出。
肠憩室多发于富贵之人，其原因就是由于他们饮食过于精细，摄取的膳食纤维不足。
而憩室好发的部位以结肠为最。
概述“宿便”：
并不是一个医学上的概念，因为翻遍教科书，并没有找到对它的定义。
这样一来，就很难搞明白到底“宿便”是什么。
从字面上理解，应该是积存在体内的粪便，也就是积存在体内尚未排出的粪便。
从食物的消化过程来看，食物在经过口腔的咀嚼和初步消化之后，通过食管进入胃部，和胃酸、各种消化液充分混合，然后进入肠道，通过十二指肠、空肠、回肠、结肠、乙状结肠、直肠，排出体外。
在这个过程中，只有进入结肠，食物残渣中的水分被吸收，残渣开始聚集成形，才算开始形成粪便。
所以，所谓的宿便，应该就是堆积在结肠末端准备排出体外的粪便了。
宿便的危害：宿便引起肛肠疾患。便秘时，排便困难，粪便干燥，可直接引起或加重肛门直肠疾患。
如直肠炎、肛裂、痔等。宿便胃肠神经功能紊乱。
便秘时，粪便潴留，有害物质吸收可引起胃肠神经功能紊乱而致食欲不振，腹部胀满，嗳气，口苦，肛门排气多等表现。
有其是孕妇更为注意，【十个孕九半痔】。
宿便形成粪便溃疡：
较硬的粪块压迫肠腔使肠腔狭窄及盆腔周围结构阻碍了结肠扩张，使直肠或结肠受压而形成粪便溃疡，严重者可引起肠穿孔。
宿便患结肠癌：
可能是因便秘而使肠内致癌物长时间不能排除所致，据资料表明，严重便秘者约10%患结肠癌。
宿便诱发心、脑血管疾病发作：
临床上关于因便秘而用力增加腹压，屏气使劲排便造成的心、脑血管疾病发作有逐年增多趋势。
如诱发心绞痛，心肌梗塞发作，脑出血，中风猝死等。
宿便引起性生活障碍：
这是由于每次长时间用力排便，使直肠疲劳，肛门收缩过紧及盆腔底部痉挛性收缩的缘故，以致不射精或性欲减退，性生活没有高潮等。
宿便易使妇女发生痛经，阴道痉挛，并生产尿潴留，尿路感染等症状。
宿便影响大脑功能：
便秘时代谢产物久滞于消化道，细菌的作用产生大量有害物质，如甲烷、酚、氨等，这些物质部分扩散进入中枢神经系统，干扰大脑功能，突出表现是记忆力下降，注意力分散，思维迟钝等。
对于宿便的一些错误错误认识一：
正常人体含有3-6KG宿便，肥胖便秘者体内有7-11KG宿便。
这个说法很是有问题。
首先不说人体每天能吃进去的东西，就算全都不吸收，也不大可能有6KG之多。
更要命的是，6KG的宿便是好大一坨，堆在肠子里，会导致肠壁的压力感受器向大脑报告需要排便，产生便意。除非你憋着，否则这些宿便也就基本都排出去了。
便秘的患者，因为粪便在结肠停留的时间较长，粪便的水分更少，直观感觉上粪便的量相对较少。
另外，因为粪便干硬，排便的时候费时费力，身心俱疲而已，并不大可能积存更多的粪便。
错误认识二：
宿便会压迫小肠绒毛的活力和弹性？这简直是在开玩笑。要知道，食物在运行到结肠被吸收水分之前，都是粥样的物质，和小肠绒毛充分接触，吸收养分。这条微博的作者大概天真地认为食物经过胃，在小肠里就都是粪便样的物质，所以会压迫小肠绒毛。
错误认识三：
粪便发酵、胀气导致酸毒症。这样的说法就更搞笑了。
如果说酸性物质进入血液就算酸毒症，那么随着食物进入肠腔的胃酸早就害死人了。
事实上小肠中的肠液是碱性的，即使食物发酵产酸，也会被肠液迅速中和，根本不可能堆积酸性物质，更不可能进入血液搞出所谓的酸毒症。
错误认识四：
宿便会改变腹部和脊柱形状，会让身材变形。 这是在为身材不满意找理由吗？粪便并非如铁一样坚硬，而是柔软的食物残渣集合体。
即使粪便碰到了脊柱，也会被脊柱给弄变形了，怎么可能压迫脊柱！反过来想，如果脊柱连粪便这样的柔软物质都能使之变形，那睡在席梦思上的人一晚上都要变成罗锅了。
腹部肥胖是粪便堆积在腹部所致，更是无稽之谈。
真正能在腹部看到胃肠被撑起来的形状，那叫做胃肠型，是一种疾病的表现。而
中年男性腹围增大，主要是脂肪堆积在腹部所致，和宿便一点关系都没有。
错误的采用泻药来排宿便及减肥：如果深信【宿便危害说】，而极端的采用泻药来排便，是很危险的事。
泻药造成的腹泻会对肠道的功能造成影响，导致水分从肠道丢失、肠道大量分泌肠液等，虽然不是什么器质性的病变，但严重者可能造成水电酸碱紊乱、昏迷甚至生命危险。
Sunday, 24 March 2013
中医减肥方法有什么禁忌？
对于广大想要减肥的朋友来说想要通过中医减肥法来恢复苗条身材，或者已经通过中医减肥来获得苗条身材之后想要保持下去的话，那么关于中医减肥法的禁忌是需要牢记的，下面就请专家来说一下中医减肥法的禁忌有哪些具体方面。
三、快食吃饭时间不定，往往开饭延迟，饥肠辘辘，形成狼吞虎咽与暴饮暴食的习惯。
四、偏食如偏爱甜食、肥肉、猪内脏、奶油、巧克力、油炸食物，喜吃肯德鸡、汉堡包等洋餐，使营养素不能均衡地供给。
五、代食指早餐不进食，用午餐来补充，使午餐摄入过量导致胰岛素分泌突然增加，因而造成了脂肪合成增加。
六、油和糖用量过多一般人都知道猪油不能多吃，但却认为素油可以多吃，故往往用量过大。事实上烧素菜时用的豆油、菜油、花生油等也是脂肪，它所产生的热量，与猪油等高脂肪食品相同，每1克可产生9千卡热量，因此也不宜多食用。至于有人烧菜时还加放砂糖，日积月累，摄入热量不断增加，肥胖就在不知不觉中发生了。
七、常吃油炸食品，经常“包干”剩菜、剩汤、剩饭。
八、惰性
以上都是容易引起肥胖的直接原因，如果日常生活中有诸多疏忽的话，就算一开始通过中医减肥法获得了苗条的身材，但是也会在不久的将来再次肥胖起来，因此以上的中医减肥的禁忌需要朋友们牢记和认真遵循。
中医减肥的禁忌
肥胖往往与下列不良生活习惯有密切关系，故应及时加以纠正。
一、早晚餐安排不妥有些人早餐不吃，晚餐丰盛，睡前又加餐。这种习惯不仅容易导致肥胖，而且易引起冠心病、坏死性胰腺炎等严重疾病的发生。晚上由于迷走神经兴奋，促进胰岛素分泌，脂肪合成增加，且夜间活动少，热量消耗也少，故太晚进餐或晚间过饱甚而吃夜宵者容易发胖。曾有这样一句名言：“什么时候吃比吃什么都重要”。因此早餐应吃饱，晚上应吃少。
二、贪食摄食过量，摄入热量过多。这是形成肥胖的主要原因。有人把吃喝作为人生追求之目的，在“不吃白不吃”、“宁伤脾胃，不伤感情，满杯饮”的思想影响下，往往多食。有人以酒解愁，以食解忧，于是无节制地吃各种各样的食品而致胖。
三、快食吃饭时间不定，往往开饭延迟，饥肠辘辘，形成狼吞虎咽与暴饮暴食的习惯。
四、偏食如偏爱甜食、肥肉、猪内脏、奶油、巧克力、油炸食物，喜吃肯德鸡、汉堡包等洋餐，使营养素不能均衡地供给。
五、代食指早餐不进食，用午餐来补充，使午餐摄入过量导致胰岛素分泌突然增加，因而造成了脂肪合成增加。
六、油和糖用量过多一般人都知道猪油不能多吃，但却认为素油可以多吃，故往往用量过大。事实上烧素菜时用的豆油、菜油、花生油等也是脂肪，它所产生的热量，与猪油等高脂肪食品相同，每1克可产生9千卡热量，因此也不宜多食用。至于有人烧菜时还加放砂糖，日积月累，摄入热量不断增加，肥胖就在不知不觉中发生了。
七、常吃油炸食品，经常“包干”剩菜、剩汤、剩饭。
八、惰性
①以车代步、以电梯代爬楼梯。
②饭后即睡，或饭后坐着甚至躺着长时间看电视、玩电脑。
③不愿做家务，生活自理差。肥胖人在体力、耐力、运动及灵敏度等方面均低于正常人，因此更懒于活动，有人甚而陷入愈胖愈懒动，愈懒动愈胖的恶性循环。
以上都是容易引起肥胖的直接原因，如果日常生活中有诸多疏忽的话，就算一开始通过中医减肥法获得了苗条的身材，但是也会在不久的将来再次肥胖起来，因此以上的中医减肥的禁忌需要朋友们牢记和认真遵循。
Tuesday, 19 March 2013
OL五招减肚子妙招 久坐也能远离小肚腩危机
现代的都市女性每天花费在办公室椅子的时间占了全天的三分之一，如果不注意就会很容易造成小肚腩突出。如何减掉肚子上的赘肉成为众多OL最关注的一个话题。其实，OL要想减肚子很简单，只要方法运动得当就可以甩掉赘肉。今天，小编就与MM分享一下OL减肚子的五招。
拥有性感曲线分明的身材曲线是众多MM向往的一件事，但是随着MM们在办公室的时间越长，坐在椅子上的时间也就越长，与此同时，小肚腩出现的机率也就越多。如何拯救自己的小肚腩已经成为MM们打造苗条身材的必修一课，虽然如此，但是忙碌于工作的OL却仍然会缺少时间去实施自己的减肚子计划。下面，小编就与OL们一起分享轻松甩肚子的简易方法，即使OL们久坐在椅子上也不再怕小肚腩。
这个椅子减肚子操主要是适用于长期久坐在办公椅子上而逐渐形成小肚腩囤积的OL。这些OL因为每天都长时间地坐在椅子上，因此会让赘肉慢慢地集中在肚子上，随着时间的推移，脂肪在肚子上就会慢慢越积越多，最终就会形成了我们常说的水桶腰。即使身体的体重是属于正常的状态，但是突出的小肚子仍然会让众多OL苦恼万分。
呼吸，是每个人每天都必须进行的。因此如果能够学会适当的呼吸，这样对于减掉肚子上的赘肉会起着非常显著的效果。而在减肚子中，最有效的呼吸方法就是腹式呼吸法。这个呼吸方法可以让肚子上的脂肪不断地消耗，最终达到减掉小肚子的作用。
因此OL们如果想要轻松快速地甩掉小肚子，练习这种呼吸方法是甩肚腩最好的方式。在进行这个腹式呼吸法练习的时候，首先是让自己保持着一个来舒适的坐姿，并且让全身都不断地放松。然后将一只手放在肚脐上，另一只手则摆放在胸部。然后慢慢地吸气，但是胸部要保持着不动，让吸气的动作尽可能地想腹部扩张。然后再轻轻的呼气，同样是胸部要维持着不动，让腹部不断地进行收缩。这个呼吸的方法要维持着一定的节奏，并且每天都要多多练习。
这个办公室减肚子“六步曲”的方法其实是非常简单，所以每天在办公室里闲暇的时间也可以适当地放松，依照着“六步曲”来进行着减肚子的运动。而这“六步曲”之所以能够甩掉小肚腩，主要是因为这六步曲可以让肚子上的肌肉得到充分的锻炼和运动，从而让肚子上的脂肪在不断的压缩挤压过程中得到消耗，这样就可以轻松地塑造一个平坦的肚子了。
而六步曲很简单。第一步就是让自己坐在椅子上。第二步让膝盖保持着弯曲的状态，大腿与小腿形成90度，而双手则是在椅子的扶手上支撑着。第三步慢慢将双腿抬高。第四步双手轻轻地放在肚子上，让肚子上的肌肉轻轻地收紧。第五步慢慢地吐气，让肚子不断地进行着收缩的姿势。第六步就是当肚子呈现到最紧的状态后就可以停止了。这六部曲看似简单，但是对于瘦肚子却会有着非常显著的效果。OL们在办公室的时候不妨可以尝试一下!
第四招、饭后弯腰减肚子运动
现代的OL每次无论是在办公室或者是家里，吃完饭后一贯的动作就是一屁股坐在椅子上休息或者是看电视，她们认为这是放松自己最佳的方法。但是如果长期都这样的话，很容易就会让赘肉顽固地凝固在肚子上，形成一个凸出的小肚腩。所以在饭后，最好就是能够做下弯腰运动来消耗脂肪。
这个弯腰减肚子运动首先是让自己将双脚打开到和肩膀一样的宽度，而双手则是放在身体的两侧抬高过额头，此时全身保持着放松的姿势。然后就是深深地吸一口气，右脚向外打开到90度，左脚也要向右边旋转60度。之后就是身体随着呼气的节奏慢慢地想右边方向转动，让左手碰到右脚的脚背。然后一直维持着这个动作15秒不改变。如果有可能的话就多坚持一段时间。最后就是换方向再做一遍就可以了。
这个弯腰减肚子的运动可以有效地拉伸到肚子上的肌肉，让肚子上的脂肪在不断的拉伸运动中转化为热量为身体提供能量持续地进行下去。与此同时，这个动作还可以让小肚子上的肌肉在运动锻炼中变得更加紧实，从而塑造苗条性感的身材曲线。
虽然这个弯腰减肚子的动作十分简单且有效，但是在做这个运动的时候同样也要注意一些容易忽略的细节，这样才会让减肚子的成果更加明显。首先在做这个运动的时候，双手的手臂一定要维持着伸直的状态，这样才会让身体的力量集中在肚子上。然后腿部也不能弯曲，是重要维持着挺直的状态。最后最要注意的就是呼吸，因为呼吸关系到整个运动的结果和进程，所以在做这个运动减肥的时候，一定要保持着呼吸的持续进行，千万不要屏住呼吸。
第五招、肚子按摩法
按摩是减肚子最有效且最容易操作的一个方式。即使是在办公椅子上坐着，也同样可以通过按摩这个动作来让减掉肚子上的赘肉。通过按摩可以刺激到肚子内部进行快速的血液循环作用，从而让身体内的代谢速度加快，达到非常显著的减肥功效。这样就可以轻松地甩掉小肚腩，重新拾回婀娜的体态。
在按摩的时候要注意一定的按摩技巧，首先是让双手在肚子上缓慢地向上一定，并且在肚子上不断地进行着转动的姿势，然后双手以顺时针的方向在突出的小肚腩上轻轻地揉捏，一直持续2分钟左右。当然，如果要想让肚子快速的减掉，最好就是可以借助减肥精油，让精油帮助促进脂肪的消耗速度，这样会让甩掉肚子赘肉的速度加速。
拥有性感曲线分明的身材曲线是众多MM向往的一件事，但是随着MM们在办公室的时间越长，坐在椅子上的时间也就越长，与此同时，小肚腩出现的机率也就越多。如何拯救自己的小肚腩已经成为MM们打造苗条身材的必修一课，虽然如此，但是忙碌于工作的OL却仍然会缺少时间去实施自己的减肚子计划。下面，小编就与OL们一起分享轻松甩肚子的简易方法，即使OL们久坐在椅子上也不再怕小肚腩。
这个椅子减肚子操主要是适用于长期久坐在办公椅子上而逐渐形成小肚腩囤积的OL。这些OL因为每天都长时间地坐在椅子上，因此会让赘肉慢慢地集中在肚子上，随着时间的推移，脂肪在肚子上就会慢慢越积越多，最终就会形成了我们常说的水桶腰。即使身体的体重是属于正常的状态，但是突出的小肚子仍然会让众多OL苦恼万分。
呼吸，是每个人每天都必须进行的。因此如果能够学会适当的呼吸，这样对于减掉肚子上的赘肉会起着非常显著的效果。而在减肚子中，最有效的呼吸方法就是腹式呼吸法。这个呼吸方法可以让肚子上的脂肪不断地消耗，最终达到减掉小肚子的作用。
因此OL们如果想要轻松快速地甩掉小肚子，练习这种呼吸方法是甩肚腩最好的方式。在进行这个腹式呼吸法练习的时候，首先是让自己保持着一个来舒适的坐姿，并且让全身都不断地放松。然后将一只手放在肚脐上，另一只手则摆放在胸部。然后慢慢地吸气，但是胸部要保持着不动，让吸气的动作尽可能地想腹部扩张。然后再轻轻的呼气，同样是胸部要维持着不动，让腹部不断地进行收缩。这个呼吸的方法要维持着一定的节奏，并且每天都要多多练习。
这个办公室减肚子“六步曲”的方法其实是非常简单，所以每天在办公室里闲暇的时间也可以适当地放松，依照着“六步曲”来进行着减肚子的运动。而这“六步曲”之所以能够甩掉小肚腩，主要是因为这六步曲可以让肚子上的肌肉得到充分的锻炼和运动，从而让肚子上的脂肪在不断的压缩挤压过程中得到消耗，这样就可以轻松地塑造一个平坦的肚子了。
而六步曲很简单。第一步就是让自己坐在椅子上。第二步让膝盖保持着弯曲的状态，大腿与小腿形成90度，而双手则是在椅子的扶手上支撑着。第三步慢慢将双腿抬高。第四步双手轻轻地放在肚子上，让肚子上的肌肉轻轻地收紧。第五步慢慢地吐气，让肚子不断地进行着收缩的姿势。第六步就是当肚子呈现到最紧的状态后就可以停止了。这六部曲看似简单，但是对于瘦肚子却会有着非常显著的效果。OL们在办公室的时候不妨可以尝试一下!
第四招、饭后弯腰减肚子运动
现代的OL每次无论是在办公室或者是家里，吃完饭后一贯的动作就是一屁股坐在椅子上休息或者是看电视，她们认为这是放松自己最佳的方法。但是如果长期都这样的话，很容易就会让赘肉顽固地凝固在肚子上，形成一个凸出的小肚腩。所以在饭后，最好就是能够做下弯腰运动来消耗脂肪。
这个弯腰减肚子运动首先是让自己将双脚打开到和肩膀一样的宽度，而双手则是放在身体的两侧抬高过额头，此时全身保持着放松的姿势。然后就是深深地吸一口气，右脚向外打开到90度，左脚也要向右边旋转60度。之后就是身体随着呼气的节奏慢慢地想右边方向转动，让左手碰到右脚的脚背。然后一直维持着这个动作15秒不改变。如果有可能的话就多坚持一段时间。最后就是换方向再做一遍就可以了。
这个弯腰减肚子的运动可以有效地拉伸到肚子上的肌肉，让肚子上的脂肪在不断的拉伸运动中转化为热量为身体提供能量持续地进行下去。与此同时，这个动作还可以让小肚子上的肌肉在运动锻炼中变得更加紧实，从而塑造苗条性感的身材曲线。
虽然这个弯腰减肚子的动作十分简单且有效，但是在做这个运动的时候同样也要注意一些容易忽略的细节，这样才会让减肚子的成果更加明显。首先在做这个运动的时候，双手的手臂一定要维持着伸直的状态，这样才会让身体的力量集中在肚子上。然后腿部也不能弯曲，是重要维持着挺直的状态。最后最要注意的就是呼吸，因为呼吸关系到整个运动的结果和进程，所以在做这个运动减肥的时候，一定要保持着呼吸的持续进行，千万不要屏住呼吸。
第五招、肚子按摩法
按摩是减肚子最有效且最容易操作的一个方式。即使是在办公椅子上坐着，也同样可以通过按摩这个动作来让减掉肚子上的赘肉。通过按摩可以刺激到肚子内部进行快速的血液循环作用，从而让身体内的代谢速度加快，达到非常显著的减肥功效。这样就可以轻松地甩掉小肚腩，重新拾回婀娜的体态。
在按摩的时候要注意一定的按摩技巧，首先是让双手在肚子上缓慢地向上一定，并且在肚子上不断地进行着转动的姿势，然后双手以顺时针的方向在突出的小肚腩上轻轻地揉捏，一直持续2分钟左右。当然，如果要想让肚子快速的减掉，最好就是可以借助减肥精油，让精油帮助促进脂肪的消耗速度，这样会让甩掉肚子赘肉的速度加速。
Monday, 18 March 2013
减肥必看九大公认最有效的减肥法
营养学家认为无论你控制什么，蛋白质、碳水化合物或脂肪，最终降低的是热量的摄取。如果一个人少摄取800大卡的热量，可在6个星期内减少10磅体重；少摄取500大卡，可在2个半月内减轻10磅体重。但切忌体重降得过快，否则是很危险的。须知，每人每天至少要摄取1200千卡的热量，如果供给身体的热量太少；就会失去肌肉。肌肉是人体消耗热量、促进新陈代谢的关键。
一、少吃1口肉2个月减10磅：
专家们指出，每1克脂肪合9千卡热量。
与脂肪相比，碳水化合物和蛋白质每克所含热量要低得多， 约4千卡。因此，要减肥不必少吃东西，可以以新鲜的蔬菜、水果、谷物代替每日所食用的含脂肪的食物(如奶油等食物)。
专家们认为，如果做到每天只吃20— 40克脂肪，可以在2个月内减轻体重10磅。然而，不是每个人少吃脂肪都能减肥，如果碳水化合物食用过多，也会使体重增加。
二、减少食物的摄入量：
要想减轻体重，无须放弃喜爱的食物，重要的是要加以控制。如果偏爱某种食物且食用量大，那就要注意减少每次的分量。
不是每周4次，每次200克肉的食用量，而是每次100克，这样就可以少摄取1200千卡的热量，可在大约7个半月的时间内明显减少体重。建议减肥者 在厨房放一个秤，贴一条提示标语，注意提醒自己摄取食品的重量。
三、每天1餐流食5周减10磅：
通常流食的制做是很方便的。若每天有一餐只食用流食或饮料，则可在8个月内减轻10磅体重。流食要多样化，以免缺少营养。
在医生指导下，甚至可以每日两餐流食。这样可在5个星期内减轻10磅体重。但要确保所选择的流食能提供身体所需的营养素和蛋白质，并要保证一日三餐。
四、走45分钟半年减10磅：
坚持每周5天，每天1次，每次在45分钟内走5公里的路程，这样做可在6个月内减去10磅体重。若在45分 钟内走6.5公里，则体重下降得更快。也许有人会说“没有时间散步”。
其实，时间是挤出来的。心血管医生指出：采用这种减肥方法可能会增加食欲。因此，散 步之前或之后，可以吃一些低脂肪的食品或新鲜水果，多喝水，以补充因出汗减少的体内水分。
五、固定锻炼：
每周进行3—5次固定锻炼，不失为减少体内脂肪、减轻体重、增加肌肉、使精力充沛的好方法。跑步，每周5次，每次45分 钟，每分钟170米的速度，可在3个月内减少10磅；跳舞，每周6次，每次1小时，可在4个月内减少10磅；游泳，每周4小时，可在4个月内减少10磅； 骑自行车，每周4次，每次1小时，每小时15公里的速度，可在5个月内减少10磅。
如果以前没有进行过固定的锻炼，开始时要少做一些，以防伤害身体。运动 量过大，会增加食量，这样也达不到减肥的目的。
六、力量训练：
力量训练能增强肌肉。肌肉越多，
新陈代谢就越快。每周进行3次45分钟的举重锻炼，可在10个月内减少10磅体重。
为避免弄伤身体，应请教练帮助选择适当的重量和制订适宜的锻炼计划。锻炼前后要做伸展运动，以保持身体的灵活性，举重的重量和次数可逐步增加。
七、降低热量摄取与散步结合：
以苏打水代替可口可乐，每天可少摄取150千卡的热量。若再加上每周5次，每次45分钟的5公里散步，则可在3个月内减少10磅体重。
如果降低的热量再多一些，仍保持上述的散步，则可在7个星期内减少10磅体重。
八、减少脂肪摄入与举重结合：
这种方法可以消耗体内多余的脂肪，保持好的体型，增长肌肉，加快新陈代谢，促进心血管的健康。
每天少食20克脂肪，举重20分钟，每周进行3次，可在3个半月内减少10磅体重。
九、最佳的选择：
根据上述九种方法，制订一个循序渐进和能够保证实施的计划，最理想的组合方案是控制脂肪的摄入，加强锻炼和力量训练。只 要有信心并坚持不懈地去做，就一定能达到减轻体重，增强肌肉，促进心血管健康和肌体新陈代谢的目的。
每天减少100千卡热量的摄入，每周进行3次散步，每 次用30分钟走3公里，每周做2次举重锻炼，每次40分钟。如此组合，可在5个月中减少10磅体重。开始时就将三种方法结合起来做，可能不太适应，不妨试 着逐渐增减。
一、少吃1口肉2个月减10磅：
专家们指出，每1克脂肪合9千卡热量。
与脂肪相比，碳水化合物和蛋白质每克所含热量要低得多， 约4千卡。因此，要减肥不必少吃东西，可以以新鲜的蔬菜、水果、谷物代替每日所食用的含脂肪的食物(如奶油等食物)。
专家们认为，如果做到每天只吃20— 40克脂肪，可以在2个月内减轻体重10磅。然而，不是每个人少吃脂肪都能减肥，如果碳水化合物食用过多，也会使体重增加。
二、减少食物的摄入量：
要想减轻体重，无须放弃喜爱的食物，重要的是要加以控制。如果偏爱某种食物且食用量大，那就要注意减少每次的分量。
不是每周4次，每次200克肉的食用量，而是每次100克，这样就可以少摄取1200千卡的热量，可在大约7个半月的时间内明显减少体重。建议减肥者 在厨房放一个秤，贴一条提示标语，注意提醒自己摄取食品的重量。
三、每天1餐流食5周减10磅：
通常流食的制做是很方便的。若每天有一餐只食用流食或饮料，则可在8个月内减轻10磅体重。流食要多样化，以免缺少营养。
在医生指导下，甚至可以每日两餐流食。这样可在5个星期内减轻10磅体重。但要确保所选择的流食能提供身体所需的营养素和蛋白质，并要保证一日三餐。
四、走45分钟半年减10磅：
坚持每周5天，每天1次，每次在45分钟内走5公里的路程，这样做可在6个月内减去10磅体重。若在45分 钟内走6.5公里，则体重下降得更快。也许有人会说“没有时间散步”。
其实，时间是挤出来的。心血管医生指出：采用这种减肥方法可能会增加食欲。因此，散 步之前或之后，可以吃一些低脂肪的食品或新鲜水果，多喝水，以补充因出汗减少的体内水分。
五、固定锻炼：
每周进行3—5次固定锻炼，不失为减少体内脂肪、减轻体重、增加肌肉、使精力充沛的好方法。跑步，每周5次，每次45分 钟，每分钟170米的速度，可在3个月内减少10磅；跳舞，每周6次，每次1小时，可在4个月内减少10磅；游泳，每周4小时，可在4个月内减少10磅； 骑自行车，每周4次，每次1小时，每小时15公里的速度，可在5个月内减少10磅。
如果以前没有进行过固定的锻炼，开始时要少做一些，以防伤害身体。运动 量过大，会增加食量，这样也达不到减肥的目的。
六、力量训练：
力量训练能增强肌肉。肌肉越多，
新陈代谢就越快。每周进行3次45分钟的举重锻炼，可在10个月内减少10磅体重。
为避免弄伤身体，应请教练帮助选择适当的重量和制订适宜的锻炼计划。锻炼前后要做伸展运动，以保持身体的灵活性，举重的重量和次数可逐步增加。
七、降低热量摄取与散步结合：
以苏打水代替可口可乐，每天可少摄取150千卡的热量。若再加上每周5次，每次45分钟的5公里散步，则可在3个月内减少10磅体重。
如果降低的热量再多一些，仍保持上述的散步，则可在7个星期内减少10磅体重。
八、减少脂肪摄入与举重结合：
这种方法可以消耗体内多余的脂肪，保持好的体型，增长肌肉，加快新陈代谢，促进心血管的健康。
每天少食20克脂肪，举重20分钟，每周进行3次，可在3个半月内减少10磅体重。
九、最佳的选择：
根据上述九种方法，制订一个循序渐进和能够保证实施的计划，最理想的组合方案是控制脂肪的摄入，加强锻炼和力量训练。只 要有信心并坚持不懈地去做，就一定能达到减轻体重，增强肌肉，促进心血管健康和肌体新陈代谢的目的。
每天减少100千卡热量的摄入，每周进行3次散步，每 次用30分钟走3公里，每周做2次举重锻炼，每次40分钟。如此组合，可在5个月中减少10磅体重。开始时就将三种方法结合起来做，可能不太适应，不妨试 着逐渐增减。
Sunday, 17 March 2013
女性了解多少早餐减肥食谱呢
喜欢吃早餐的女性，为何不利用早餐减肥食谱，完美自己的身材呢？了解一下吧！
早餐：提供大脑营养
主食概念：面条中小麦面含热量最低，但含糖量高；荞麦面钾、磷等矿物质含量高；而意大利通心粉含热量最高，且含糖量最高。
面包中因为法式面包不用食用油，所以热量低，如果你爱吃可以多吃。
副食概念：美食的价值体现在副食，卷心菜、胡萝卜、鲜香菇、南瓜、小油菜、番茄、金针菇等等均为上乘之选，可以做沙拉、可以做热菜，可以做汤。早餐时间紧，还可以榨汁，做纯天然的绿色饮料。一个人副食的量大概在2两就可达到热量指标。
小油菜金针菇色拉
小油菜洗净切段，金针菇切去老化的伞柄；锅内放清水，煮开后放精盐、黄油、小油菜和金针菇，焯水后捞出放盘；拌入精盐、胡椒粉、香醋调味。
蔬菜煎蛋
炒锅内放入色拉油，煎鸡蛋，煎至蛋白变硬时铲出锅，盘中淋上辣味酱油，依次摆放西红柿、黄瓜、青菜。
卷心菜汤
在锅里放入卷心菜、青椒、番茄、洋葱和芹菜，慢慢地小火熬几个小时。
鲜鱼木耳
木耳是高纤的负热量食材，鲜鱼则是红肉白肉皆可。深海鱼是红肉，适量摄取有助预防心血管疾病，但对减重来说，白肉浅水鱼也不错。
了解清楚我们这里介绍的早餐减肥食谱，找到自己喜欢的减肥食谱，完美自己的身材吧！
转载帮瘦减肥网www.bangso.com
早餐：提供大脑营养
主食概念：面条中小麦面含热量最低，但含糖量高；荞麦面钾、磷等矿物质含量高；而意大利通心粉含热量最高，且含糖量最高。
面包中因为法式面包不用食用油，所以热量低，如果你爱吃可以多吃。
副食概念：美食的价值体现在副食，卷心菜、胡萝卜、鲜香菇、南瓜、小油菜、番茄、金针菇等等均为上乘之选，可以做沙拉、可以做热菜，可以做汤。早餐时间紧，还可以榨汁，做纯天然的绿色饮料。一个人副食的量大概在2两就可达到热量指标。
小油菜金针菇色拉
小油菜洗净切段，金针菇切去老化的伞柄；锅内放清水，煮开后放精盐、黄油、小油菜和金针菇，焯水后捞出放盘；拌入精盐、胡椒粉、香醋调味。
蔬菜煎蛋
炒锅内放入色拉油，煎鸡蛋，煎至蛋白变硬时铲出锅，盘中淋上辣味酱油，依次摆放西红柿、黄瓜、青菜。
卷心菜汤
在锅里放入卷心菜、青椒、番茄、洋葱和芹菜，慢慢地小火熬几个小时。
鲜鱼木耳
木耳是高纤的负热量食材，鲜鱼则是红肉白肉皆可。深海鱼是红肉，适量摄取有助预防心血管疾病，但对减重来说，白肉浅水鱼也不错。
了解清楚我们这里介绍的早餐减肥食谱，找到自己喜欢的减肥食谱，完美自己的身材吧！
转载帮瘦减肥网www.bangso.com
Thursday, 14 March 2013
如何对你的身体进行减肥控制呢？
想要身体不再肥胖，那么你必须明白怎么控制自己的身体，这才是最好的减肥方法，如此你现在知道自己应该付出什么样的努力吗？
肥胖与胆固醇过高都会对身体带来极大的影响，所以控肥胖降胆固醇势在必行。胆固醇与三酸甘油脂过高都是「吃」出来的问题，他建议彻底改掉不当的饮食习惯，同时多摄取以下九类能控制肥胖降低胆固醇的食物，持之以恒、具体而行，短期内即可看到效果。
1.早餐吃一碗燕麦粥 每天早餐只吃1碗燕麦粥，持续8星期就可使血中坏的胆固醇浓度降低10%，好的胆固醇上升。燕麦中含有丰富的可溶性及不可溶性纤维，能在肠胃道中阻止胆固醇及脂肪的吸收，因而达到降低血中脂肪及胆固醇的效果。
2.中餐吃半碗豆类 豆类都是又便宜、又安全有效的降血脂肪及胆固醇的食物，每天只要吃半碗豆类，可以在8周时间内使血中坏的胆固醇浓度降低20%。豆类食品含有多种降胆固醇的有效成分，其中最主要的物质要属豆类中的可溶性及不可溶性纤维。
3.每星期喝一碗姜汤 将晒干的姜磨成粉冲热水喝下，姜中的成分「生姜醇」及「姜烯酚」可使高血脂病患中三酸甘油脂的浓度下降27%，而且使坏胆固醇的浓度下降了33%。
4.添加红麴于菜肴中 红麴是古老中国的伟大发明，除了用作调味料和酿酒外，它还有降低胆固醇的医疗作用。科学家发现红麴菌的成分Monacolin可抑制胆固醇的合成，更进一步发现其抑制胆固醇的合成的机转。
知道你自己的减肥努力到底是不是得到了效果，那么你就去照镜子，那样你就会很快的明白你自己的减肥效果呀！
转载帮瘦减肥网www.bangso.com
肥胖与胆固醇过高都会对身体带来极大的影响，所以控肥胖降胆固醇势在必行。胆固醇与三酸甘油脂过高都是「吃」出来的问题，他建议彻底改掉不当的饮食习惯，同时多摄取以下九类能控制肥胖降低胆固醇的食物，持之以恒、具体而行，短期内即可看到效果。
1.早餐吃一碗燕麦粥 每天早餐只吃1碗燕麦粥，持续8星期就可使血中坏的胆固醇浓度降低10%，好的胆固醇上升。燕麦中含有丰富的可溶性及不可溶性纤维，能在肠胃道中阻止胆固醇及脂肪的吸收，因而达到降低血中脂肪及胆固醇的效果。
2.中餐吃半碗豆类 豆类都是又便宜、又安全有效的降血脂肪及胆固醇的食物，每天只要吃半碗豆类，可以在8周时间内使血中坏的胆固醇浓度降低20%。豆类食品含有多种降胆固醇的有效成分，其中最主要的物质要属豆类中的可溶性及不可溶性纤维。
3.每星期喝一碗姜汤 将晒干的姜磨成粉冲热水喝下，姜中的成分「生姜醇」及「姜烯酚」可使高血脂病患中三酸甘油脂的浓度下降27%，而且使坏胆固醇的浓度下降了33%。
4.添加红麴于菜肴中 红麴是古老中国的伟大发明，除了用作调味料和酿酒外，它还有降低胆固醇的医疗作用。科学家发现红麴菌的成分Monacolin可抑制胆固醇的合成，更进一步发现其抑制胆固醇的合成的机转。
知道你自己的减肥努力到底是不是得到了效果，那么你就去照镜子，那样你就会很快的明白你自己的减肥效果呀！
转载帮瘦减肥网www.bangso.com
Friday, 8 March 2013
年后瘦身计划减肥必看
年后瘦身计划 4法则减肥必看
过年放纵吃喝，天气又冷得实在让人受不了，只想窝在被窝睡觉、看电视、不要出门、不要动，过完年的结果就是体重又上升了，怎么办才好？与其成为沙发椅上的“马铃薯”，不如赶快减肥瘦身行动！
1.效法梅花越冷越开花的减肥精神：
无论如何还是要运动，藉由运动消耗体内多余的热量、促进血液循环，保证你的身体会越来越热，越包越少件，使身体更加温暖且不怕寒风侵袭。
户外活动：快步走、慢跑、骑脚踏车...。是最省钱又健康的方法，到公园转一转，顺便呼吸一点新鲜空气，更能使自己神清气爽。
室内运动：健身房、韵律舞蹈中心、瑜珈，这些地方完全不受风寒影响，因为花了钱，一定是不可以浪费掉、要努力的物尽其用，才能物超所值。
2.增加生活品味减肥法：
花草茶芳香减肥法：玫瑰花茶、仙渣乌梅茶(仙渣8钱、乌梅1两、甘草3片、代糖)都是不错的消脂茶，虽然不见得具有神奇的减肥效果，补充一些水分、品尝一下芬芳的香气，热呼呼的茶汤倒是可趋走一些冬日的寒意。排毒排油腻，可以在大鱼大肉的年后，消除饮食中的油腻。记得在饮茶时切勿添加"糖"，以免增加不必要的热量，必要时可使用"代糖"来取代甜味。
泡温泉：增加血液循环、让自己的体温上升，可以减少少许的热量，但不要期望体重会因此下降，也许泡汤时再配合一些体操，减重效果才会更好。饭后1小时才可入汤，才不会影响到食物的消化，泡完后要补充水分，不要再继续进食，会有一种轻松的感觉。
3.饮食调理减肥法：
选择去皮瘦肉以及鸡肉、海鲜，油脂较少的肉类。
多吃蔬菜、低热量食物(蒟蒻、洋菜、海哲皮)。
补充天然的oslim草等天然植物脂肪酶。通过补充脂肪酶可以降低食欲，但是又能达到饱腹感和补充身体营养，是健康的快速的减肥法。
4.少吃一口才是"福"减肥法：
三少：少煎、少炸、少甜食。
三不：不吃点心(多吃是"浪费")、不吃宵夜(睡前4小时不要吃东西)、不边看电视边吃东西(才不会不知不觉的吃进许多食物而不自知)
年假放完后，要收心让自己的生活恢复正常的时候，把糕点、饮料、零食整理一下，能送人就送人，与别人一起分享。记得，维持体重永远比减重来得重要，至少不要再胖下去。针对自己的饮食或生活问题，为自己找一件事来改善，只要一件事、不要贪心，就是为自己的健康加分。节食、吃药并不是长久之计。
过年放纵吃喝，天气又冷得实在让人受不了，只想窝在被窝睡觉、看电视、不要出门、不要动，过完年的结果就是体重又上升了，怎么办才好？与其成为沙发椅上的“马铃薯”，不如赶快减肥瘦身行动！
1.效法梅花越冷越开花的减肥精神：
无论如何还是要运动，藉由运动消耗体内多余的热量、促进血液循环，保证你的身体会越来越热，越包越少件，使身体更加温暖且不怕寒风侵袭。
户外活动：快步走、慢跑、骑脚踏车...。是最省钱又健康的方法，到公园转一转，顺便呼吸一点新鲜空气，更能使自己神清气爽。
室内运动：健身房、韵律舞蹈中心、瑜珈，这些地方完全不受风寒影响，因为花了钱，一定是不可以浪费掉、要努力的物尽其用，才能物超所值。
2.增加生活品味减肥法：
花草茶芳香减肥法：玫瑰花茶、仙渣乌梅茶(仙渣8钱、乌梅1两、甘草3片、代糖)都是不错的消脂茶，虽然不见得具有神奇的减肥效果，补充一些水分、品尝一下芬芳的香气，热呼呼的茶汤倒是可趋走一些冬日的寒意。排毒排油腻，可以在大鱼大肉的年后，消除饮食中的油腻。记得在饮茶时切勿添加"糖"，以免增加不必要的热量，必要时可使用"代糖"来取代甜味。
泡温泉：增加血液循环、让自己的体温上升，可以减少少许的热量，但不要期望体重会因此下降，也许泡汤时再配合一些体操，减重效果才会更好。饭后1小时才可入汤，才不会影响到食物的消化，泡完后要补充水分，不要再继续进食，会有一种轻松的感觉。
3.饮食调理减肥法：
选择去皮瘦肉以及鸡肉、海鲜，油脂较少的肉类。
多吃蔬菜、低热量食物(蒟蒻、洋菜、海哲皮)。
补充天然的oslim草等天然植物脂肪酶。通过补充脂肪酶可以降低食欲，但是又能达到饱腹感和补充身体营养，是健康的快速的减肥法。
4.少吃一口才是"福"减肥法：
三少：少煎、少炸、少甜食。
三不：不吃点心(多吃是"浪费")、不吃宵夜(睡前4小时不要吃东西)、不边看电视边吃东西(才不会不知不觉的吃进许多食物而不自知)
年假放完后，要收心让自己的生活恢复正常的时候，把糕点、饮料、零食整理一下，能送人就送人，与别人一起分享。记得，维持体重永远比减重来得重要，至少不要再胖下去。针对自己的饮食或生活问题，为自己找一件事来改善，只要一件事、不要贪心，就是为自己的健康加分。节食、吃药并不是长久之计。
Thursday, 7 March 2013
啤酒肚怎么减肥
啤酒肚，是困扰很多男性朋友的一个问题。啤酒肚怎么减肥？很多人在尝试了各种快速瘦肚法以后都以失败而告终，究其原因是因为要减啤酒肚不但要运动还要改变日常的生活习惯才行，下面就和大家一起分享一下啤酒肚怎么减肥？
一、通过良好的饮食习惯来完成啤酒肚的减肥：
１、食物应当以营养价值高，热量低的蔬菜、水果为主。不要吃太多的肉类，也不要吃油炸食品，越清淡的食品对啤酒肚的减肥越有好处。同时，也不要酗酒，不要喝碳酸饮料，也不要喝含糖分、香精过多的饮料。这些饮料所含热量过多，多喝不易于啤酒肚的减肥。
２、一天要吃三餐，早餐、晚餐要吃饱。如果你早餐、晚餐吃不好，每天晚上饿着肚子回家，就会造成晚上食欲旺盛，吃很多的东西，导致啤酒肚的形成。同时，也要注意的是不要吃夜宵，避免夜间脂肪的堆积，形成啤酒肚。在睡觉前３个小时内，不要吃任何食物。
二、通过良好的生活习惯来完成啤酒肚的减肥：
１、平时不要偷懒，赖在家里不动，要多走走、多动动。晚饭后最好去散步。
２、平时上下楼不要偷懒，能走楼梯就尽量走楼梯，不要坐电梯，这样，能够在不知不觉中增加运动量，利于啤酒肚的减肥。
３、不要熬夜，生活要有规律。专家指出，经常熬夜，生活无规律的人十分容易形成啤酒肚。
三、通过运动来完成啤酒肚的减肥：
１、仰卧起坐：每天做２００个仰卧起坐，每次做５０个，分５次做完。仰卧起坐能够锻炼腹部的肌肉，消除腹部的脂肪，打到使啤酒肚减肥的效果。
２、每天慢跑一小时。慢跑一小时并不痛苦，慢跑是不需要速度的，在清凉的夜间慢跑，十分舒服，而且可以通过细胞的有氧呼吸，完成啤酒肚的减肥。
３、转呼啦圈。在阴雨天可以尝试转呼啦圈进行啤酒肚的减肥，转呼啦圈的时候腹部肌肉的运动量打，能够完成啤酒肚的减肥。
转载帮瘦减肥网www.bangso.com
一、通过良好的饮食习惯来完成啤酒肚的减肥：
１、食物应当以营养价值高，热量低的蔬菜、水果为主。不要吃太多的肉类，也不要吃油炸食品，越清淡的食品对啤酒肚的减肥越有好处。同时，也不要酗酒，不要喝碳酸饮料，也不要喝含糖分、香精过多的饮料。这些饮料所含热量过多，多喝不易于啤酒肚的减肥。
２、一天要吃三餐，早餐、晚餐要吃饱。如果你早餐、晚餐吃不好，每天晚上饿着肚子回家，就会造成晚上食欲旺盛，吃很多的东西，导致啤酒肚的形成。同时，也要注意的是不要吃夜宵，避免夜间脂肪的堆积，形成啤酒肚。在睡觉前３个小时内，不要吃任何食物。
二、通过良好的生活习惯来完成啤酒肚的减肥：
１、平时不要偷懒，赖在家里不动，要多走走、多动动。晚饭后最好去散步。
２、平时上下楼不要偷懒，能走楼梯就尽量走楼梯，不要坐电梯，这样，能够在不知不觉中增加运动量，利于啤酒肚的减肥。
３、不要熬夜，生活要有规律。专家指出，经常熬夜，生活无规律的人十分容易形成啤酒肚。
三、通过运动来完成啤酒肚的减肥：
１、仰卧起坐：每天做２００个仰卧起坐，每次做５０个，分５次做完。仰卧起坐能够锻炼腹部的肌肉，消除腹部的脂肪，打到使啤酒肚减肥的效果。
２、每天慢跑一小时。慢跑一小时并不痛苦，慢跑是不需要速度的，在清凉的夜间慢跑，十分舒服，而且可以通过细胞的有氧呼吸，完成啤酒肚的减肥。
３、转呼啦圈。在阴雨天可以尝试转呼啦圈进行啤酒肚的减肥，转呼啦圈的时候腹部肌肉的运动量打，能够完成啤酒肚的减肥。
转载帮瘦减肥网www.bangso.com
Tuesday, 5 March 2013
你需要知道的——关于脂肪的那些真相
真相一：
即使你拥有令人侧目的8块腹肌；相信我，你的肚子还是被脂肪包裹着
真相二：
你腰围的宽度和腹部松垮的程度决定了你身体的健康程度
真相三：
人类以两种方式储存脂肪——“可视”脂肪和“隐形”脂肪
所谓“可视”脂肪既是指那些堆积在我们大腿、臀部和腹部上的脂肪，或者更确切来讲是那些堆积在我们身体各部位的皮肤下的皮下脂肪
而“隐形”脂肪则是更深入皮下，包裹在我们重要脏器上的脂肪（比如心、肺、消化道、肝等等）；我们也可以把这类脂肪称为内脏脂肪
普通人往往最为在意第一类的皮下脂肪，但是事实上内脏脂肪才是最关乎身体健康的脂肪，而且无论胖人还是瘦人都受到内脏脂肪的影响
真相四：
脂肪是我们身体的VIP人物，其重要性高到你甚至可以将其称为身体器官；内脏脂肪和身体其他重要器官一样，是人类与生俱来的；它们包裹着我们重要的诸如心、肺、肝等器官，在平时提供必要的缓冲作用，抵抗各种内外部不平衡的冲击所带来的有可能对身体内脏造成的伤害
真相五：
脂肪也很让人厌恶，过多的脂肪会诱发的疾病包括：
1. 高血压
2. 型糖尿病
3. 心脏疾病
4. 老年痴呆症
5. 癌症（包括乳腺癌、结肠癌等）
真相六：
脂肪像出笼猛兽；当其供过于求时，它们开始变得不老实并开始肆意蔓延；甚至这个时候内脏脂肪也开始造反，脂肪肝就是它的杰作之一；而且内脏器官还特别偏爱身体的NO.1重要器官——心脏，通常对于有体重问题的人，他们的心脏是最受到脂肪亲密包裹眷顾的器官，换句话来说心脏受到脂肪伤害会是最大的
真相七：
监视你的脂肪是否超标很重要，内脏脂肪的测量工作比较复杂，这个需要运用到专业的CT扫描或MRI核磁共振技术才能得以窥看；当然通常情况下，你无须特地去做这种测试；更多时间里面，你只需要一卷软尺。男性最理想的健康腰围应该小于40英寸，女性则是小于35英寸。腰围的尺寸之所以重要，因为它可以折射出身体内脏脂肪含量，所以腰围上的脂肪堆积要比任何身体其他部位的脂肪堆积更事关重大
真相八：
瘦人也有可能脂肪含量超标！是不是闻所未闻？这里的超标指的是内脏脂肪；这个问题有很大的缘由是因为身体的遗传基因作祟，有人天生就是喜欢堆积内脏脂肪，哪怕外表看起来再如何的瘦瘪。另外内脏脂肪的特性使其更喜欢纠缠不爱运动的人；举个例子，如果你体重正常，饮食有度，但是却不运动；那么你很有可能有一个健康的皮下脂肪含量，但是你的内脏脂肪含量很有可能是超标的。综上所述，赶快还是去动一动吧
真相九：
对抗脂肪四个要诀
1. 运动
2. 饮食
3. 睡眠
4. 抗压
先看看看运动，运动可以消减皮下及内脏脂肪，同时还能抵抗内脏脂肪悄无声息的积年累月的在你脏器周围生长。尤其像有氧运动是最佳的控制内脏脂肪堆积的手段，每周4次半个小时的运动是最佳的解决办法。健身房中的椭圆机、固定自行车以及划船机等都是不错的运动方案，甚至人人都可以完成的慢走都能够有效的强健心脏，预防内脏脂肪堆积和超标
饮食方面，需要知道的是世界上根本就没有针对腹部的减腰围餐；但是有幸的是，无论脂肪从什么时候开始消减，它们的起始部位始终都是从腰部开始的。多吃蔬果、粗粮是任何健康饮食理论的基石
再来看睡眠，很少有人将睡眠和体重联系起来；但是科学实验却告诉我们，每天睡眠时间在6到7个小时的人的内脏脂肪含量要较每天只睡5小时甚至更少或者每天睡8个小时以上的的人要少。
最后来看心理方面的因素，压力是无法避免的，因此学会如何面对压力就变得至关重要了；人在重压下会出现抑郁、暴饮暴食、睡眠等症状，这些毫不例外的将给你的健康和体重带来巨大的危害；多于支持你的家人相处，从他们那里获得宽慰，以及学习练习冥想来抗击压力是非常有效的做法；还有别忘了运动也是消除压力的杀手锏
即使你拥有令人侧目的8块腹肌；相信我，你的肚子还是被脂肪包裹着
真相二：
你腰围的宽度和腹部松垮的程度决定了你身体的健康程度
真相三：
人类以两种方式储存脂肪——“可视”脂肪和“隐形”脂肪
所谓“可视”脂肪既是指那些堆积在我们大腿、臀部和腹部上的脂肪，或者更确切来讲是那些堆积在我们身体各部位的皮肤下的皮下脂肪
而“隐形”脂肪则是更深入皮下，包裹在我们重要脏器上的脂肪（比如心、肺、消化道、肝等等）；我们也可以把这类脂肪称为内脏脂肪
普通人往往最为在意第一类的皮下脂肪，但是事实上内脏脂肪才是最关乎身体健康的脂肪，而且无论胖人还是瘦人都受到内脏脂肪的影响
真相四：
脂肪是我们身体的VIP人物，其重要性高到你甚至可以将其称为身体器官；内脏脂肪和身体其他重要器官一样，是人类与生俱来的；它们包裹着我们重要的诸如心、肺、肝等器官，在平时提供必要的缓冲作用，抵抗各种内外部不平衡的冲击所带来的有可能对身体内脏造成的伤害
真相五：
脂肪也很让人厌恶，过多的脂肪会诱发的疾病包括：
1. 高血压
2. 型糖尿病
3. 心脏疾病
4. 老年痴呆症
5. 癌症（包括乳腺癌、结肠癌等）
真相六：
脂肪像出笼猛兽；当其供过于求时，它们开始变得不老实并开始肆意蔓延；甚至这个时候内脏脂肪也开始造反，脂肪肝就是它的杰作之一；而且内脏器官还特别偏爱身体的NO.1重要器官——心脏，通常对于有体重问题的人，他们的心脏是最受到脂肪亲密包裹眷顾的器官，换句话来说心脏受到脂肪伤害会是最大的
真相七：
监视你的脂肪是否超标很重要，内脏脂肪的测量工作比较复杂，这个需要运用到专业的CT扫描或MRI核磁共振技术才能得以窥看；当然通常情况下，你无须特地去做这种测试；更多时间里面，你只需要一卷软尺。男性最理想的健康腰围应该小于40英寸，女性则是小于35英寸。腰围的尺寸之所以重要，因为它可以折射出身体内脏脂肪含量，所以腰围上的脂肪堆积要比任何身体其他部位的脂肪堆积更事关重大
真相八：
瘦人也有可能脂肪含量超标！是不是闻所未闻？这里的超标指的是内脏脂肪；这个问题有很大的缘由是因为身体的遗传基因作祟，有人天生就是喜欢堆积内脏脂肪，哪怕外表看起来再如何的瘦瘪。另外内脏脂肪的特性使其更喜欢纠缠不爱运动的人；举个例子，如果你体重正常，饮食有度，但是却不运动；那么你很有可能有一个健康的皮下脂肪含量，但是你的内脏脂肪含量很有可能是超标的。综上所述，赶快还是去动一动吧
真相九：
对抗脂肪四个要诀
1. 运动
2. 饮食
3. 睡眠
4. 抗压
先看看看运动，运动可以消减皮下及内脏脂肪，同时还能抵抗内脏脂肪悄无声息的积年累月的在你脏器周围生长。尤其像有氧运动是最佳的控制内脏脂肪堆积的手段，每周4次半个小时的运动是最佳的解决办法。健身房中的椭圆机、固定自行车以及划船机等都是不错的运动方案，甚至人人都可以完成的慢走都能够有效的强健心脏，预防内脏脂肪堆积和超标
饮食方面，需要知道的是世界上根本就没有针对腹部的减腰围餐；但是有幸的是，无论脂肪从什么时候开始消减，它们的起始部位始终都是从腰部开始的。多吃蔬果、粗粮是任何健康饮食理论的基石
再来看睡眠，很少有人将睡眠和体重联系起来；但是科学实验却告诉我们，每天睡眠时间在6到7个小时的人的内脏脂肪含量要较每天只睡5小时甚至更少或者每天睡8个小时以上的的人要少。
最后来看心理方面的因素，压力是无法避免的，因此学会如何面对压力就变得至关重要了；人在重压下会出现抑郁、暴饮暴食、睡眠等症状，这些毫不例外的将给你的健康和体重带来巨大的危害；多于支持你的家人相处，从他们那里获得宽慰，以及学习练习冥想来抗击压力是非常有效的做法；还有别忘了运动也是消除压力的杀手锏
Friday, 1 March 2013
7种方法突破减肥期 瘦身事半功倍
减肥的过程中，你是不是也会遇到“体重降了一半却怎么也降不了了”这种情况？这种情况就是属于减肥平台期。减肥平台期是减肥过程中的一个重要时期，如果你能成功的突破你就能成功瘦下来；如果你突破不了就只会停滞不前，也瘦不了。
平台期都有哪几种？常见的有以下这些：
生理停滞期
因为什么：各种减肥法
发生时间:月经来前一周
发生状况：明明很认真的进行减肥计划，但是身体却有点水肿的现象，体重突然减不动，甚至重了0、5-1、5KG
低卡停滞期
因为什么：代餐减肥法、低GI减肥法
发生时间:开始吃代餐后的2-3周后
发生状况：除了代餐外的两餐都有控制食量，但体重降低的速度开始变得不明显。
节食停滞期
因为什么：蔬菜减肥法、水果减肥法
发生时间：节食后2-3天-1星期左右
发生状况：严格施行节食计划，但是即使吃得再少，磅上的数字也没法减少。
发生时间：1星期左右
发生状况：可能会有便秘、疲倦、抵抗力变差的情况发生。
运动停滞期
因为什么：运动减肥
发生时间：运动计划3星期-——1个月后
发生状况：持续运动，却不觉得体重有继续下降的改变
药物停滞期
因为什么：瘦身药物
发生时间：因人而异
发生状况：原本有规律持续性的体重下降停滞不前。
局部停滞期
因为什么：各种减肥法
发生时间：减肥成功之前
发生状况：全身看起来明显变瘦，可是某些本来就偏大的部位，如手臂、大腿、腹部、、、等地方还是肉感十足。
首先的问题是为什么会有平台期。我们都知道，减肥开始时体重下降非常快。个把月减3、5公斤很平常。我们先看看减掉的是什么，你就明白什么是平台期了。
作为减肥常识，我们必须知道一克脂肪产生9大卡热量，脂肪中含水量很少，一般为12%，所以一公斤脂肪提供8000大卡热量（9×1000×88%）。小体重女人减肥期的基础代谢率不到800大卡。就是说这个女生完全不吃饭的话，10天可燃烧掉1公斤脂肪.当然小女生要吃饭，所以每天缺的能量一般在300大卡，这个能量缺口如果完全由脂肪供应，一个月9000大卡，相当于一公斤脂肪。就是说一个月减一公斤。
为什么有些人能减5公斤呢？是因为减肥时，不仅脂肪减，肌肉也减，肌肉的含水量就高多了，一份蛋白质三份水，蛋白质只占肌肉重量的25%，每克蛋白质提供4大卡热量，所以一公斤肌肉只提供1000大卡热量，按每天缺口300大卡算，3、4天就可掉一公斤肌肉。由于肌肉与脂肪共同提供能量，女生很快减掉大量体重。这个体重中还有额外的含水量的降低，主要是细胞液营养物浓度降低引起的，你想，你不吃东西，细胞中的东西当然少了。所以减肥初期的体重降低很多是水分，少部分脂肪和蛋白质消耗。
平台期开始了，首先，机体对肌肉开始加大保护力度，再缺能量，主要靠脂肪。其次，细胞中的水分停止大幅度流失。第三，身体的代谢率持续下降，原先300大卡能量缺口，现在只有200大卡了。200大卡每天，消耗8000大卡的热量需要40天，这时的表现就是看不到体重再减小了，你想20天才一斤体重，人喝点水就影响这个变化了。最糟的是，有些人这时反而容易比以前吃的稍多些，那就几乎没有能量缺口了。
平台期的原因说明了，现在说说为什么反弹的速度非常快。你想，你节食时由于细胞内的营养物质太低，导致细胞液中的水分流失，一旦你提高饮食量，细胞液的浓度立刻提高，大量水分就进入细胞中，一天之内你的体重就可增长1、2公斤。尤其是吃的东西中盐分多点，让你口渴，多喝的水都进入细胞了，体重反弹就更快了。不过你其实没必要为此烦恼，因为这个反弹的体重不是脂肪。问题就在于很多人拿体重来评估，反弹个3、4公斤之后就放弃了，结果减肥失败。可以这么说，减肥失败主要是没知识的后果。
那么如何突破平台期？既然在平台期肌肉被保护了，水分又难以继续从细胞中流出，燃烧的主要是脂肪了。那么就必须接受这个现实，减脂本来就是很困难的事，前期的快速体重降低的只是水分而已。打起精神，每天快走3小时，相当于消耗70克脂肪，坚持30天，消耗2公斤脂肪，这才是实打实的减肥。如果你没开始大吃，走路必然是有效的，在体重相等的情况下，不会有个体差异，只要坚持步行，2公斤每月可以保障。如果你走12小时就可每月减8公斤，不含水分的8公斤。这将是你身体脂肪的很大一部分。有个英国女孩就是这样瘦的皮包骨的。其实每月实打实地减掉2公斤纯脂肪已经很快了，再快就威胁身体健康了。下面就教你对减肥停滞期说bye-bye的妙招。
低卡停滞期：你一定要增加你的运动量，让身体消耗脂肪的速度变快，才可以突破这个减肥瓶颈。
节食停滞期：恢复正常饮食不要光吃蔬菜和水果，偏食的结果只会造成营养不良，因为身体没有足够的蛋白质分解脂肪而让减肥效果停滞。
蛋白质停滞期：大量喝水帮助身体排出酮酸，多喝水还可以增加新陈代谢的功用。
运动停滞期：改变运动方式如果以前只是做一种运动，便试着换另一种新的运动做，或加入一点局部的肌肉训练。
药物停滞期：配合饮食，运动计划光是依赖减肥药物而没有施行饮食，运动计划配合，那么减肥成效是很有限的。
局部停滞期：局部运动局部肌力运动训练，如仰卧起坐，抬腿（大腿），爬楼梯（臀部），举哑铃（手臂），腹式呼吸（小腹）……每天坚持锻炼，一定会有成果。
平台期都有哪几种？常见的有以下这些：
生理停滞期
因为什么：各种减肥法
发生时间:月经来前一周
发生状况：明明很认真的进行减肥计划，但是身体却有点水肿的现象，体重突然减不动，甚至重了0、5-1、5KG
低卡停滞期
因为什么：代餐减肥法、低GI减肥法
发生时间:开始吃代餐后的2-3周后
发生状况：除了代餐外的两餐都有控制食量，但体重降低的速度开始变得不明显。
节食停滞期
因为什么：蔬菜减肥法、水果减肥法
发生时间：节食后2-3天-1星期左右
发生状况：严格施行节食计划，但是即使吃得再少，磅上的数字也没法减少。
蛋白质停滞期
因为什么：吃肉减肥法、避免淀粉质减肥法发生时间：1星期左右
发生状况：可能会有便秘、疲倦、抵抗力变差的情况发生。
运动停滞期
因为什么：运动减肥
发生时间：运动计划3星期-——1个月后
发生状况：持续运动，却不觉得体重有继续下降的改变
药物停滞期
因为什么：瘦身药物
发生时间：因人而异
发生状况：原本有规律持续性的体重下降停滞不前。
局部停滞期
因为什么：各种减肥法
发生时间：减肥成功之前
发生状况：全身看起来明显变瘦，可是某些本来就偏大的部位，如手臂、大腿、腹部、、、等地方还是肉感十足。
首先的问题是为什么会有平台期。我们都知道，减肥开始时体重下降非常快。个把月减3、5公斤很平常。我们先看看减掉的是什么，你就明白什么是平台期了。
作为减肥常识，我们必须知道一克脂肪产生9大卡热量，脂肪中含水量很少，一般为12%，所以一公斤脂肪提供8000大卡热量（9×1000×88%）。小体重女人减肥期的基础代谢率不到800大卡。就是说这个女生完全不吃饭的话，10天可燃烧掉1公斤脂肪.当然小女生要吃饭，所以每天缺的能量一般在300大卡，这个能量缺口如果完全由脂肪供应，一个月9000大卡，相当于一公斤脂肪。就是说一个月减一公斤。
为什么有些人能减5公斤呢？是因为减肥时，不仅脂肪减，肌肉也减，肌肉的含水量就高多了，一份蛋白质三份水，蛋白质只占肌肉重量的25%，每克蛋白质提供4大卡热量，所以一公斤肌肉只提供1000大卡热量，按每天缺口300大卡算，3、4天就可掉一公斤肌肉。由于肌肉与脂肪共同提供能量，女生很快减掉大量体重。这个体重中还有额外的含水量的降低，主要是细胞液营养物浓度降低引起的，你想，你不吃东西，细胞中的东西当然少了。所以减肥初期的体重降低很多是水分，少部分脂肪和蛋白质消耗。
平台期开始了，首先，机体对肌肉开始加大保护力度，再缺能量，主要靠脂肪。其次，细胞中的水分停止大幅度流失。第三，身体的代谢率持续下降，原先300大卡能量缺口，现在只有200大卡了。200大卡每天，消耗8000大卡的热量需要40天，这时的表现就是看不到体重再减小了，你想20天才一斤体重，人喝点水就影响这个变化了。最糟的是，有些人这时反而容易比以前吃的稍多些，那就几乎没有能量缺口了。
平台期的原因说明了，现在说说为什么反弹的速度非常快。你想，你节食时由于细胞内的营养物质太低，导致细胞液中的水分流失，一旦你提高饮食量，细胞液的浓度立刻提高，大量水分就进入细胞中，一天之内你的体重就可增长1、2公斤。尤其是吃的东西中盐分多点，让你口渴，多喝的水都进入细胞了，体重反弹就更快了。不过你其实没必要为此烦恼，因为这个反弹的体重不是脂肪。问题就在于很多人拿体重来评估，反弹个3、4公斤之后就放弃了，结果减肥失败。可以这么说，减肥失败主要是没知识的后果。
那么如何突破平台期？既然在平台期肌肉被保护了，水分又难以继续从细胞中流出，燃烧的主要是脂肪了。那么就必须接受这个现实，减脂本来就是很困难的事，前期的快速体重降低的只是水分而已。打起精神，每天快走3小时，相当于消耗70克脂肪，坚持30天，消耗2公斤脂肪，这才是实打实的减肥。如果你没开始大吃，走路必然是有效的，在体重相等的情况下，不会有个体差异，只要坚持步行，2公斤每月可以保障。如果你走12小时就可每月减8公斤，不含水分的8公斤。这将是你身体脂肪的很大一部分。有个英国女孩就是这样瘦的皮包骨的。其实每月实打实地减掉2公斤纯脂肪已经很快了，再快就威胁身体健康了。下面就教你对减肥停滞期说bye-bye的妙招。
突破方法
生理停滞期：饮食清淡，不要汲取太多热量。此时以清淡饮食为主，少盐少调味料可以吃一些温热身体的补品，以利生理期顺畅。低卡停滞期：你一定要增加你的运动量，让身体消耗脂肪的速度变快，才可以突破这个减肥瓶颈。
节食停滞期：恢复正常饮食不要光吃蔬菜和水果，偏食的结果只会造成营养不良，因为身体没有足够的蛋白质分解脂肪而让减肥效果停滞。
蛋白质停滞期：大量喝水帮助身体排出酮酸，多喝水还可以增加新陈代谢的功用。
运动停滞期：改变运动方式如果以前只是做一种运动，便试着换另一种新的运动做，或加入一点局部的肌肉训练。
药物停滞期：配合饮食，运动计划光是依赖减肥药物而没有施行饮食，运动计划配合，那么减肥成效是很有限的。
局部停滞期：局部运动局部肌力运动训练，如仰卧起坐，抬腿（大腿），爬楼梯（臀部），举哑铃（手臂），腹式呼吸（小腹）……每天坚持锻炼，一定会有成果。
Thursday, 28 February 2013
饮食减肥如何避免反弹
肥胖对于美丽的影响是比较大的，所以现今爱美的朋友纷纷加入了减肥的行列，而减肥的方法有不少，饮食快速减肥方法是比较受肥胖者欢迎的，今天，我们就给大家推荐一些饮食快速减肥的方法，让你吃出美丽身材，而且不会反弹。
快速减肥方法1：一日三餐要合理安全。要保证早餐吃好，中午吃饱，晚餐少吃，一日三餐的能量比应该是3:4:3。要遵循低热量的全日膳食调配原则，健康饮食才是减肥瘦身、永不反弹的关键哦!另外，晚餐吃得过晚也会导致热量无法充分消耗掉，容易导致肥胖，对减肥非常不利。
快速减肥方法2：饮食宜清淡。想要减肥的你可以尽情尽兴地大吃特吃新鲜的水果与蔬菜，不用担心会发胖，因为水果和蔬菜能减少脂肪，增加复合碳水化合物，以减少你对其他食物的需要，不过，也不必把自己搞得像个苦行僧，可以偶尔吃一块蛋卷冰淇淋。
快速减肥方法3：想要减肥需要少吃多餐。炎热的天气会抑制食欲。由于并不觉得怎么饿，我们常常不想吃饭，但可能一挨到太阳落山，气温下降，我们就想洗劫饼干盒和冰箱。所以，提醒你，如果想减肥，可以每天吃5次饭，每次吃的数量要少，时间要均匀，这样就能起到减肥的作用。
快速减肥方法4：多饮水。天气凉爽时身体每天需要八杯水，在炎热的夏天还要注意多喝两三杯，但遗憾的是，许多人喝加糖的软饮料或啤酒来补充消耗掉的水分。知道吗?一罐340毫升装的啤酒含有150卡路里热量，你若一天喝上几罐啤酒，身上就会储有许多仅靠天热出汗散发不掉的热量。水是最好的饮品，夏天，在锻炼之前，至少喝两杯水，不要等到渴了再喝。你一旦感到渴了，那就已经开始脱水了。
快速减肥方法5：增加蔬菜和水果的摄入量。增加水果蔬菜的摄入量是减少卡路里摄入的一个好方法。蔬菜能生吃尽量生吃，并不放或少放色拉酱，凉拌菜放醋少放或不放油。
看过上述专家介绍的内容，相信大家已经对饮食快速减肥方法有了更多的了解和认识了，专家提醒想要减肥的朋友，在采取任何减肥方法的同时，都必须把饮食纳入范围，否则减肥将事倍功半。
快速减肥方法1：一日三餐要合理安全。要保证早餐吃好，中午吃饱，晚餐少吃，一日三餐的能量比应该是3:4:3。要遵循低热量的全日膳食调配原则，健康饮食才是减肥瘦身、永不反弹的关键哦!另外，晚餐吃得过晚也会导致热量无法充分消耗掉，容易导致肥胖，对减肥非常不利。
快速减肥方法2：饮食宜清淡。想要减肥的你可以尽情尽兴地大吃特吃新鲜的水果与蔬菜，不用担心会发胖，因为水果和蔬菜能减少脂肪，增加复合碳水化合物，以减少你对其他食物的需要，不过，也不必把自己搞得像个苦行僧，可以偶尔吃一块蛋卷冰淇淋。
快速减肥方法3：想要减肥需要少吃多餐。炎热的天气会抑制食欲。由于并不觉得怎么饿，我们常常不想吃饭，但可能一挨到太阳落山，气温下降，我们就想洗劫饼干盒和冰箱。所以，提醒你，如果想减肥，可以每天吃5次饭，每次吃的数量要少，时间要均匀，这样就能起到减肥的作用。
快速减肥方法4：多饮水。天气凉爽时身体每天需要八杯水，在炎热的夏天还要注意多喝两三杯，但遗憾的是，许多人喝加糖的软饮料或啤酒来补充消耗掉的水分。知道吗?一罐340毫升装的啤酒含有150卡路里热量，你若一天喝上几罐啤酒，身上就会储有许多仅靠天热出汗散发不掉的热量。水是最好的饮品，夏天，在锻炼之前，至少喝两杯水，不要等到渴了再喝。你一旦感到渴了，那就已经开始脱水了。
快速减肥方法5：增加蔬菜和水果的摄入量。增加水果蔬菜的摄入量是减少卡路里摄入的一个好方法。蔬菜能生吃尽量生吃，并不放或少放色拉酱，凉拌菜放醋少放或不放油。
看过上述专家介绍的内容，相信大家已经对饮食快速减肥方法有了更多的了解和认识了，专家提醒想要减肥的朋友，在采取任何减肥方法的同时，都必须把饮食纳入范围，否则减肥将事倍功半。
Tuesday, 26 February 2013
排宿便有效的减肥方法
如果身体的宿便不及时排排出，必然导致身体的便秘发生哦！所以我们这里介绍一些排宿便的减肥方法哦！
1、多喝酸奶
酸奶中的益生菌可使肠道中的纤维素发酵，从而生成有机酸，而有机酸可以有效地促进肠道蠕动，帮助宿便排出。
因此，女性多喝酸奶，也可缓解便秘。不过，市售的酸奶含糖量很高，女性不宜多喝，每天喝一杯就足够了。
2、在米饭中加入糙米、全麦等粗粮
糙米、全麦等粗粮中含有丰富的膳食纤维，这种非水溶性的纤维质本身就有刺激肠道蠕动的功能，而且它无法被消化酵素分解，因而会在肠道中发挥"扫把"的作用，将大肠褶皱处的宿便"刮"下来，使其同粪便一并排出。
3、多喝蜂蜜水
蜂蜜中含有丰富的果糖，果糖本身就有很好的通便效果。而且女性在喝蜂蜜水时，水分也可以软化粪便，从而帮助排便。
4、经常按摩腹部
按摩腹部可以促进肠道蠕动，帮助排便。不过，按摩腹部时必须顺着肠道蠕动的方向，即按照顺时针的方向画圈进行按摩，每次可按摩10圈。在按摩肚脐周围时可适当用力，因为肚脐周围是大肠弯曲的位置，适当用力，可扫除藏匿在这里的宿便。
使用这样的减肥方法，轻轻松松排出身体的毒素，让自己轻轻松松找到完美的身材哦！
转载帮瘦减肥网www.bangso.com
1、多喝酸奶
酸奶中的益生菌可使肠道中的纤维素发酵，从而生成有机酸，而有机酸可以有效地促进肠道蠕动，帮助宿便排出。
因此，女性多喝酸奶，也可缓解便秘。不过，市售的酸奶含糖量很高，女性不宜多喝，每天喝一杯就足够了。
2、在米饭中加入糙米、全麦等粗粮
糙米、全麦等粗粮中含有丰富的膳食纤维，这种非水溶性的纤维质本身就有刺激肠道蠕动的功能，而且它无法被消化酵素分解，因而会在肠道中发挥"扫把"的作用，将大肠褶皱处的宿便"刮"下来，使其同粪便一并排出。
3、多喝蜂蜜水
蜂蜜中含有丰富的果糖，果糖本身就有很好的通便效果。而且女性在喝蜂蜜水时，水分也可以软化粪便，从而帮助排便。
4、经常按摩腹部
按摩腹部可以促进肠道蠕动，帮助排便。不过，按摩腹部时必须顺着肠道蠕动的方向，即按照顺时针的方向画圈进行按摩，每次可按摩10圈。在按摩肚脐周围时可适当用力，因为肚脐周围是大肠弯曲的位置，适当用力，可扫除藏匿在这里的宿便。
使用这样的减肥方法，轻轻松松排出身体的毒素，让自己轻轻松松找到完美的身材哦！
转载帮瘦减肥网www.bangso.com
Thursday, 31 January 2013
这三种身材女人减肥必看的要点
减肥应该有个目标，要搞清自己的体型特征，应该缩小或增大身体的哪个部位，不可笼而统之地以瘦为美。如果盲目减肥，只会使自己的身体陷入尴尬的境地。 那么，究竟应该怎样认识自己的体型并及时加以调整呢?这里向你介绍人体类型的三种类别及其应该采取的措施。
一是梨型。
这一特征的女性主要反映在其肩窄、胸小、腰细，且脂肪多堆集于臀、腹中及大腿周围，影响形象美。若这时仅以节食来减肥，并不能改变体型，反而会使“梨”变得瘦小。此时，正确的补救方法是，及时加强胸部肌肉的力量训练及腰腹肌的训练，这样坚持锻炼，体形就会明显得到改善。
二是苹果型。
具有这种向心性的肥胖体型，其体重明显超重。圆头、短颈而脂肪又是集中在上腹部及腰部，腿也较细，让人多有不雅之感，但你不要过于急躁，应选择耐力型的有氧运动并辅以一定强度的腰、背、腹肌训练及科学的调理，合理控制饮食，以增强锻炼为主。
三是香蕉型。
这种形态的女性体重偏轻而身材修长，尤其是其含胸、弓背、挺腹的体态缺少女性应该有的曲线美。专家给出的忠告是，有针对性地加强运动量及强度都比较小 的形体舞蹈训练，多增加含有丰富蛋白质的饮食，这样坚持不懈地磨练，身材肯定会变得挺拔匀称。 其实，对一个女性身材优劣的评价，不仅要用身高体重作标准，还要有一种曲线美，有“骨感”而没有“性感”不算是美，而对于那些丰满的女性来说，只要适时调 整三围的比例同样具有魅力。所以，无论你是先天的遗传还是后天扭曲，只要致力于现实的锻炼和合理的饮食配合，同样会达到理想的身材。盲目减肥没有科学依据 和强有力的身体作支撑，只能是徒劳无功。
一是梨型。
这一特征的女性主要反映在其肩窄、胸小、腰细，且脂肪多堆集于臀、腹中及大腿周围，影响形象美。若这时仅以节食来减肥，并不能改变体型，反而会使“梨”变得瘦小。此时，正确的补救方法是，及时加强胸部肌肉的力量训练及腰腹肌的训练，这样坚持锻炼，体形就会明显得到改善。
二是苹果型。
具有这种向心性的肥胖体型，其体重明显超重。圆头、短颈而脂肪又是集中在上腹部及腰部，腿也较细，让人多有不雅之感，但你不要过于急躁，应选择耐力型的有氧运动并辅以一定强度的腰、背、腹肌训练及科学的调理，合理控制饮食，以增强锻炼为主。
三是香蕉型。
这种形态的女性体重偏轻而身材修长，尤其是其含胸、弓背、挺腹的体态缺少女性应该有的曲线美。专家给出的忠告是，有针对性地加强运动量及强度都比较小 的形体舞蹈训练，多增加含有丰富蛋白质的饮食，这样坚持不懈地磨练，身材肯定会变得挺拔匀称。 其实，对一个女性身材优劣的评价，不仅要用身高体重作标准，还要有一种曲线美，有“骨感”而没有“性感”不算是美，而对于那些丰满的女性来说，只要适时调 整三围的比例同样具有魅力。所以，无论你是先天的遗传还是后天扭曲，只要致力于现实的锻炼和合理的饮食配合，同样会达到理想的身材。盲目减肥没有科学依据 和强有力的身体作支撑，只能是徒劳无功。
Thursday, 24 January 2013
Broccoli Diet for Effective Weight Loss
Broccoli contains a unique complex of minerals and vitamins. For those who want to lose weight, it will be indispensable – with a huge variety of content and vitamins, it can make up for the missing in the body, while remaining very low-calorie product. Only 30 calories per 100 grams of broccoli.
If the diet is based on vegetables, it can help you lose up to 8 kg of weight. In large part due to the high content of vitamin C in broccoli and calcium, which will speed up your metabolism
and help in weight loss.
Broccoli diet is very diverse, it lasts 10 days and consists of a sequence of diets. The first six days – the main phase of the diet, which can and finish it, but it’s best to comply with all the diet completely.
Menu of broccoli diet for the first six days:
1 and 2 day
Breakfast: 200 g of broccoli steamed or boiled in water with salt, 1-2 cups of black tea – without sugar.
Lunch: 150 g of boiled chicken, chicken stock 250 ml, 100 gr. of broccoli, steamed or boiled in water with salt.
Dinner: 250 grams of broccoli steamed or boiled in water with salt, 1-2 cups of black tea – without sugar.
3 and 4 day
Breakfast: 200 g of broccoli, 1 clove of garlic, 1 bell pepper, olive oil. In a frying pan with olive oil laid chopped vegetables, slightly salted and stew over low heat for 20 minutes. A glass of mineral water without gas.
Lunch: 150 g of broccoli, half onion, 2 tomatoes, olive oil. In a frying pan with olive oil laid chopped vegetables, salt and simmer over low heat for 20 minutes. Glass of any fresh vegetable juice.
Dinner: repeat the breakfast menu.
5 and 6 day
Breakfast: 100 g of broccoli,100 gof boiled beef, 2 tablespoons of low-fat sour cream. Beef and cabbage, chopped, a little salt and sour cream. One cup of 1% yogurt or any other dairy products.
Lunch: 200 g parboiled broccoli and put it in a pot of boiling salted water. Cook for no more than 5 minutes on low heat.
Dinner: 150 g of boiled beef, a little salt, and a glass of drinking water.
Diet with broccoli: menu for the next four days (additional phase):
7 and 8 day
Breakfast: 100 g of steamed or boiled broccoli in water, 2 eggs, a cup of unsweetened black tea.
Lunch: 300 ml of salted chicken broth,100 g of broccoli, 2 bunches of parsley. In the chicken broth to lower the cabbage, parsley. Cook over low heat for 20 minutes.
Dinner: 100 g of steamed or boiled in water, broccoli, two slices of rye bread, 1 tomato and glass of tomato juice.
9 and 10 day
Breakfast: 100 g of broccoli, 2 carrots steamed or boiled in water.
Lunch: 100 g of steamed or boiled broccoli in water with salt,100 gof boiled fish.
Dinner: 200 g of steamed or boiled broccoli in water with salt, 1 cooked potato.
Between meals you can drink mineral water, green tea without sugar, with a strong feeling of hunger – low-fat milk and milk drinks, natural and low-calorie.
Broccoli diet helps you lose weight, but because of broccoli and its unique content of vitamins and minerals, not undermine your immune system, but rather go for it.
If the diet is based on vegetables, it can help you lose up to 8 kg of weight. In large part due to the high content of vitamin C in broccoli and calcium, which will speed up your metabolism
and help in weight loss.
Broccoli diet is very diverse, it lasts 10 days and consists of a sequence of diets. The first six days – the main phase of the diet, which can and finish it, but it’s best to comply with all the diet completely.
Menu of broccoli diet for the first six days:
1 and 2 day
Breakfast: 200 g of broccoli steamed or boiled in water with salt, 1-2 cups of black tea – without sugar.
Lunch: 150 g of boiled chicken, chicken stock 250 ml, 100 gr. of broccoli, steamed or boiled in water with salt.
Dinner: 250 grams of broccoli steamed or boiled in water with salt, 1-2 cups of black tea – without sugar.
3 and 4 day
Breakfast: 200 g of broccoli, 1 clove of garlic, 1 bell pepper, olive oil. In a frying pan with olive oil laid chopped vegetables, slightly salted and stew over low heat for 20 minutes. A glass of mineral water without gas.
Lunch: 150 g of broccoli, half onion, 2 tomatoes, olive oil. In a frying pan with olive oil laid chopped vegetables, salt and simmer over low heat for 20 minutes. Glass of any fresh vegetable juice.
Dinner: repeat the breakfast menu.
5 and 6 day
Breakfast: 100 g of broccoli,100 gof boiled beef, 2 tablespoons of low-fat sour cream. Beef and cabbage, chopped, a little salt and sour cream. One cup of 1% yogurt or any other dairy products.
Lunch: 200 g parboiled broccoli and put it in a pot of boiling salted water. Cook for no more than 5 minutes on low heat.
Dinner: 150 g of boiled beef, a little salt, and a glass of drinking water.
Diet with broccoli: menu for the next four days (additional phase):
7 and 8 day
Breakfast: 100 g of steamed or boiled broccoli in water, 2 eggs, a cup of unsweetened black tea.
Lunch: 300 ml of salted chicken broth,100 g of broccoli, 2 bunches of parsley. In the chicken broth to lower the cabbage, parsley. Cook over low heat for 20 minutes.
Dinner: 100 g of steamed or boiled in water, broccoli, two slices of rye bread, 1 tomato and glass of tomato juice.
9 and 10 day
Breakfast: 100 g of broccoli, 2 carrots steamed or boiled in water.
Lunch: 100 g of steamed or boiled broccoli in water with salt,100 gof boiled fish.
Dinner: 200 g of steamed or boiled broccoli in water with salt, 1 cooked potato.
Between meals you can drink mineral water, green tea without sugar, with a strong feeling of hunger – low-fat milk and milk drinks, natural and low-calorie.
Broccoli diet helps you lose weight, but because of broccoli and its unique content of vitamins and minerals, not undermine your immune system, but rather go for it.
Monday, 21 January 2013
Balanced Zone Diet
The author of Zone diet is Barry Sears, a doctor from Boston (USA). His concept is simple: if the body is in a favorable area for it, you can achieve its purification, and as a consequence – the loss of extra pounds. The motto of this diet – Eat and Lose Weight.
Balanced daily diet should combine carbohydrates, proteins and fats of vegetable origin. Preference should be given to the protein-rich diet, reducing the use of products containing sugar. Follow zone diet to 10 days, after 5 days zone diet will help you lose at least2 kg.
When cooking dishes remember that for roasting can be used only vegetable oil.
The menu of first day:
For breakfast, cook scrambled egg glairs (4 pcs.) and 1 tsp. of grated on a fine grater cheese. Also eat two slices of bread with bran or brown bread, wash down all the cups of coffee or tea without milk or sugar. Dessert – a cup of raisins. If desired, this breakfast can be substituted for menu of breakfast of 3 or 4 days.
For lunch, prepare a salad of shrimp or crab meat (200gr.) dressed with 1 tsp. of mayonnaise. Sprinkle with lemon juice, put on fresh lettuce and wrap it in a thin pita.
In the afternoon, eat50 gramsof low-fat yogurt or sour cream.
For dinner, cook cutlet: 150g. of meat (beef), 1 tbsp of finely chopped onion, 1 tbsp. of low-fat sour cream, pepper and herbs.
In the evening, eat a 50 gr. of turkey or lean ham. Dessert – 100 gr. of raspberries / strawberries, a handful of nuts (optional).
The menu of second day:
For breakfast, eat a 50 gr. of bacon and 1/2 tbsp. of oatmeal, soaked in 1 tbsp. of non-carbonated mineral water, add in porridge 1 tbsp. of chopped almonds. Wash down with a cup of unsweetened tea or coffee.
For lunch fry170 g. of minced meat or chicken, also eat a few leaves of lettuce, 1 tomato and a small slice of cheese. Dessert – half an apple and a handful of nuts.
In the afternoon, prepare broccoli, peas or green beans with some oil and 150 gr. of soy cheese.
For dinner, bake with onion slices and lemon 150 gr. of fillet of turkey / chicken, you can add ketchup. In addition, prepare a salad of spinach, olive oil and lemon juice. Dessert – 100 gr. Of strawberries.
Before sleep, consume50 gramsof low-fat cottage cheese, 3 olives and peaches.
The menu of third day:
For breakfast, cook any fruit salad with 3 walnuts, a cup of raisins and a little low-fat sour cream or cottage cheese. Wash down with a cup of unsweetened tea or coffee.
For lunch, prepare a full menu of the first day.
In the afternoon, eat a cup of pineapple slices and a 50 gr. of low-fat cottage cheese.
For dinner, bake white dietary fish (fillets), sprinkle with lemon juice and sprinkled with Parmesan cheese. As a side dish you can use any steamed green vegetables.
In the evening, eat a 50 gr. of boiled turkey or ham. Dessert – a handful of nuts and dried apricots or 1/2 cup of raisins.
The menu of fourth day:
For breakfast fry50 g. Of bacon. Dessert 1/4 cup of berries with low-fat yogurt and 1 tbsp. of chopped almonds. Wash down all the cups of unsweetened tea or coffee.
For lunch bake 150 gr. of chicken, prepare a salad of olives, mushrooms and celery, fill it with lemon juice and oil. Dessert – orange.
In the afternoon, eat50 gramsof cheese and half an apple.
For dinner, bake150 gramsof pork, grease it with mustard, sliced apples and covered the Gulf with a mixture of mineral water and white wine. Cook for about 20 minutes at 250 degrees. For garnish you can use any raw or boiled vegetables.
In the evening, eat a 50 gr. of low-fat yogurt or sour cream and drink 200 ml of dry wine (red).
The menu of fifth day:
Prepare for breakfast toasts. To do this, dip a 2 slices of bread with bran in the pre-whipped 4 glairs, fry them in butter. Top with strawberries, sprinkle with grated almonds. Wash down with a cup of unsweetened tea or coffee.
For lunch seshte150 gr. of chicken (boiled) with tomato, green celery, lettuce and half an apple, a piece of bread with bran. Dessert – 1/2 cup of raisins.
In the afternoon, prepare sauce of lemon and 1 avocado, also eat a 50 gr. of bacon or ham. Dessert – 1/2 cup of raisins.
Brown the meatballs for dinner: 180 gr. of meat (beef) with one glair, a small amount of finely chopped onion, 1 tsp. of ketchup and breadcrumbs. Garnish Boil broccoli or zucchini. Dessert – half an apple.
At night, you can eat a 50 gr. of ham, three walnuts and a 1 cup of berries.
The menu of sixth day:
For breakfast, eat a150 gramsof ham, tomato and a slice of watermelon or cantaloupe. Wash down with a cup of unsweetened tea or coffee.
For lunch, prepare sandwich: bread with bran, crab meat / turkey, lettuce,50 gof cheese. Dessert – half an orange.
In the afternoon – 100 gr of low-fat cottage cheese, 1/2 cup of pineapple slices and a handful of almonds.
For dinner, fry turkey breast, cook green vegetables as a garnish. Dessert – a cup of berries.
At night, eat50 gof ham, three olives and a cup of berries.
The menu of seventh day:
Cook an omelet for breakfast from 4 glairs and50 gramsof bacon, eat a piece of bread with bran , ½ of grapefruit. Wash down with a cup of unsweetened tea or coffee.
For lunch wrap 150g. of cooked chicken in a round unleavened bread, add a slice of onion, bell pepper and avocado. Dessert – 2 fresh prunes or plums.
In the afternoon, eat a hard-boiled egg, half an apple and a handful of almonds.
For dinner, fry200 gof Salmon with herb tarragon, garlic and red pepper.
At night, eat a piece of chicken or ham.
On the 8th, 9th and 10th days of the diet, choose any menu of the previous 7 days.
Thanks to the diverse menu is not too difficult to follow zone diet.
Balanced daily diet should combine carbohydrates, proteins and fats of vegetable origin. Preference should be given to the protein-rich diet, reducing the use of products containing sugar. Follow zone diet to 10 days, after 5 days zone diet will help you lose at least2 kg.
When cooking dishes remember that for roasting can be used only vegetable oil.
The menu of first day:
For breakfast, cook scrambled egg glairs (4 pcs.) and 1 tsp. of grated on a fine grater cheese. Also eat two slices of bread with bran or brown bread, wash down all the cups of coffee or tea without milk or sugar. Dessert – a cup of raisins. If desired, this breakfast can be substituted for menu of breakfast of 3 or 4 days.
For lunch, prepare a salad of shrimp or crab meat (200gr.) dressed with 1 tsp. of mayonnaise. Sprinkle with lemon juice, put on fresh lettuce and wrap it in a thin pita.
In the afternoon, eat50 gramsof low-fat yogurt or sour cream.
For dinner, cook cutlet: 150g. of meat (beef), 1 tbsp of finely chopped onion, 1 tbsp. of low-fat sour cream, pepper and herbs.
In the evening, eat a 50 gr. of turkey or lean ham. Dessert – 100 gr. of raspberries / strawberries, a handful of nuts (optional).
The menu of second day:
For breakfast, eat a 50 gr. of bacon and 1/2 tbsp. of oatmeal, soaked in 1 tbsp. of non-carbonated mineral water, add in porridge 1 tbsp. of chopped almonds. Wash down with a cup of unsweetened tea or coffee.
For lunch fry170 g. of minced meat or chicken, also eat a few leaves of lettuce, 1 tomato and a small slice of cheese. Dessert – half an apple and a handful of nuts.
In the afternoon, prepare broccoli, peas or green beans with some oil and 150 gr. of soy cheese.
For dinner, bake with onion slices and lemon 150 gr. of fillet of turkey / chicken, you can add ketchup. In addition, prepare a salad of spinach, olive oil and lemon juice. Dessert – 100 gr. Of strawberries.
Before sleep, consume50 gramsof low-fat cottage cheese, 3 olives and peaches.
The menu of third day:
For breakfast, cook any fruit salad with 3 walnuts, a cup of raisins and a little low-fat sour cream or cottage cheese. Wash down with a cup of unsweetened tea or coffee.
For lunch, prepare a full menu of the first day.
In the afternoon, eat a cup of pineapple slices and a 50 gr. of low-fat cottage cheese.
For dinner, bake white dietary fish (fillets), sprinkle with lemon juice and sprinkled with Parmesan cheese. As a side dish you can use any steamed green vegetables.
In the evening, eat a 50 gr. of boiled turkey or ham. Dessert – a handful of nuts and dried apricots or 1/2 cup of raisins.
The menu of fourth day:
For breakfast fry50 g. Of bacon. Dessert 1/4 cup of berries with low-fat yogurt and 1 tbsp. of chopped almonds. Wash down all the cups of unsweetened tea or coffee.
For lunch bake 150 gr. of chicken, prepare a salad of olives, mushrooms and celery, fill it with lemon juice and oil. Dessert – orange.
In the afternoon, eat50 gramsof cheese and half an apple.
For dinner, bake150 gramsof pork, grease it with mustard, sliced apples and covered the Gulf with a mixture of mineral water and white wine. Cook for about 20 minutes at 250 degrees. For garnish you can use any raw or boiled vegetables.
In the evening, eat a 50 gr. of low-fat yogurt or sour cream and drink 200 ml of dry wine (red).
The menu of fifth day:
Prepare for breakfast toasts. To do this, dip a 2 slices of bread with bran in the pre-whipped 4 glairs, fry them in butter. Top with strawberries, sprinkle with grated almonds. Wash down with a cup of unsweetened tea or coffee.
For lunch seshte150 gr. of chicken (boiled) with tomato, green celery, lettuce and half an apple, a piece of bread with bran. Dessert – 1/2 cup of raisins.
In the afternoon, prepare sauce of lemon and 1 avocado, also eat a 50 gr. of bacon or ham. Dessert – 1/2 cup of raisins.
Brown the meatballs for dinner: 180 gr. of meat (beef) with one glair, a small amount of finely chopped onion, 1 tsp. of ketchup and breadcrumbs. Garnish Boil broccoli or zucchini. Dessert – half an apple.
At night, you can eat a 50 gr. of ham, three walnuts and a 1 cup of berries.
The menu of sixth day:
For breakfast, eat a150 gramsof ham, tomato and a slice of watermelon or cantaloupe. Wash down with a cup of unsweetened tea or coffee.
For lunch, prepare sandwich: bread with bran, crab meat / turkey, lettuce,50 gof cheese. Dessert – half an orange.
In the afternoon – 100 gr of low-fat cottage cheese, 1/2 cup of pineapple slices and a handful of almonds.
For dinner, fry turkey breast, cook green vegetables as a garnish. Dessert – a cup of berries.
At night, eat50 gof ham, three olives and a cup of berries.
The menu of seventh day:
Cook an omelet for breakfast from 4 glairs and50 gramsof bacon, eat a piece of bread with bran , ½ of grapefruit. Wash down with a cup of unsweetened tea or coffee.
For lunch wrap 150g. of cooked chicken in a round unleavened bread, add a slice of onion, bell pepper and avocado. Dessert – 2 fresh prunes or plums.
In the afternoon, eat a hard-boiled egg, half an apple and a handful of almonds.
For dinner, fry200 gof Salmon with herb tarragon, garlic and red pepper.
At night, eat a piece of chicken or ham.
On the 8th, 9th and 10th days of the diet, choose any menu of the previous 7 days.
Thanks to the diverse menu is not too difficult to follow zone diet.
Sunday, 20 January 2013
The alternative – a healthy lifestyle
Healthy living is popular as ever. Fashionable to be a sport, go to the gym and eat correctly. But only in this is the essence of a healthy lifestyle?
According to the findings of the World Health Organization, health and longevity of a person depends on the following data:
- 50% depending on individual lifestyles (nutrition at the same time plays a major role).
- 20% is determined by hereditary factors.
- 20% depending on the influence of the environment.
- 10% dictated by the health authorities.
Thus, it becomes clear that human health is almost entirely in his hands, and only he can help it strengthen or weaken.
The main role in the prevention of most diseases is need to take to the formation of human concepts of healthy lifestyles, and the need to start from early childhood.
Over the past few decades, most of the diseases that were previously seen only in older age groups, significantly younger. They are all more common in people aged 20 – 30 years old, and sometimes even earlier. For example, atherosclerotic changes in the walls of blood vessels can be detected even in children of preschool age.
There is increasing data on the growth of cardiovascular, gastrointestinal, oncology, endocrine diseases, as well as an increase in obesity and atherosclerosis.
In most cases, many of the diseases caused by this incorrect way of life, which is based on a sharp reduction in energy expenditure (physical inactivity) and malnutrition (mainly consisting of carbohydrates and fats).
Maintain a healthy lifestyle – which means both to organize your daily routine and life in general, to receive from any of the positive emotions and the benefit of his health.
In addition to regular exercise and a balanced diet everyday, you need to give up bad habits and gain peace of mind.
Sports. This is a prerequisite for a healthy lifestyle. It is said that the movement – is a life. Thanks to the sport stronger musculoskeletal system of the body, the muscles get a nice relief, become more efficient, increases the elasticity in ligaments and tendons, and joints get freedom of movement. There is improvement in cerebral and peripheral circulation, the training of the heart and entire cardiovascular system.
During exercises increases metabolism, gas exchange occurs most intensively in the tissues, induces the production of specific substances that affect the psycho-emotional state of man.
In this case, it is not necessary to engage in professional sports and torture yourself the difficult and lengthy training. You simply choose any kind of sport and dedicate it a few hours a week. It could be swimming, running, walking, cycling, aerobics, dancing, and more importantly, that you liked to do, and you would do it with pleasure. You can even just take walks at night, use the stairs instead of elevators, and the way to work and back (if the time and distance) to walk.
Nutrition. On the topic of healthy eating says a lot. After all of those products that we consume daily and how much, will depend on our well-being and health.
A balanced diet is to provide the body with all the necessary health substances – proteins, fats, carbohydrates, fiber, vitamins and minerals. Do not forget about water. It is very important, how many of these connections come with food. Modern foods are far from ideal, it is important to ensure enough vitamins, minerals and fiber you consume daily. From this largely depends on coordinated work of the internal organs.
Inadequate intake of iron can cause iron deficiency anemia, elevated calcium deficiency leads to weakening of the strength of bones, teeth and nails, the lack of iodine in the body leads to a dysfunction of the thyroid gland. Symptoms of a lack of certain compounds can cause reduced resistance to various diseases, fatigue, apathy, deterioration of skin and hair. It is therefore important to further include in your diet nutrients for maintaining good health.
Last but not least the role played by the daily menu. Over the past few years has become the human diet contains a large amount of carbohydrates (especially the “fast”, derived from the confectionery and bakery products) and fats (especially saturated animal origin). But the amount of fiber (vegetables, fruits) decreased significantly.
A balanced diet should contain up to 55% of the daily animal protein needs. In this case, the amount of protein individually, and can make an average of 1.1 to1.3 gper kg of body weight. Lack of protein can cause growth retardation, premature aging of skin and wrinkle formation, anemia, and reduced immunity.
Can not be neglected and fats. In the food is recommended to give preference to unsaturated fatty acids (found in fish oil, flaxseed, olive and other oils, nuts). In this case, 30% of the daily rate should be vegetable fat, and 70% – animals, including, in various products. Lack of fat affects the appearance of nails, hair, skin, the metabolic processes in the human body.
Balanced composition of carbohydrates should comprise up to 75% complex carbohydrates (cereals, wholemeal bread), 20% of simple carbohydrates (bread, foods that contain fructose, glucose and sucrose) and 5% of cellulose and pectin (fruit and vegetables).
The ratio between the major health connections proteins / fats / carbohydrates, in accordance with the recommendations of a balanced diet, most people should be 1:1,1:4, for other groups engaged in manual labor, the ratio changed to 1:1.3: 5.
Waiver of bad habits. This is a very important aspect, since excessive alcohol consumption, the fascination with junk food and smoking may nullify the results of all activities to promote health.
Smoking and alcohol contribute to the accumulation in the body of harmful and toxic compounds that stimulate the formation of free radicals that damage cells. All this, sooner or later affect the appearance and health.
The correct schedule. It is important to observe the regime. It is impossible to imagine a healthy lifestyle without a reasonable sequence of work and rest, a full eight-hour sleep. It is also necessary to schedule time to get there has always been a place for nature walks, sports, likes, or just relax.
Psycho-emotional state. A healthy lifestyle can not be called healthy if a person is always at the same time depressed or negative mood. Try to find a positive side to any, even the saddest situations. Optimism not only helps to improve relationships with others, but also prolongs life.
Thus, a healthy lifestyle is intended to include a whole range of activities aimed at improving the health and general health of the body. Following the main points of which it is, you can significantly improve their quality of life, reduce susceptibility to some diseases, improve the body’s resistance and strengthen the immune system.
According to the findings of the World Health Organization, health and longevity of a person depends on the following data:
- 50% depending on individual lifestyles (nutrition at the same time plays a major role).
- 20% is determined by hereditary factors.
- 20% depending on the influence of the environment.
- 10% dictated by the health authorities.
Thus, it becomes clear that human health is almost entirely in his hands, and only he can help it strengthen or weaken.
The main role in the prevention of most diseases is need to take to the formation of human concepts of healthy lifestyles, and the need to start from early childhood.
Over the past few decades, most of the diseases that were previously seen only in older age groups, significantly younger. They are all more common in people aged 20 – 30 years old, and sometimes even earlier. For example, atherosclerotic changes in the walls of blood vessels can be detected even in children of preschool age.
There is increasing data on the growth of cardiovascular, gastrointestinal, oncology, endocrine diseases, as well as an increase in obesity and atherosclerosis.
In most cases, many of the diseases caused by this incorrect way of life, which is based on a sharp reduction in energy expenditure (physical inactivity) and malnutrition (mainly consisting of carbohydrates and fats).
Maintain a healthy lifestyle – which means both to organize your daily routine and life in general, to receive from any of the positive emotions and the benefit of his health.
In addition to regular exercise and a balanced diet everyday, you need to give up bad habits and gain peace of mind.
Sports. This is a prerequisite for a healthy lifestyle. It is said that the movement – is a life. Thanks to the sport stronger musculoskeletal system of the body, the muscles get a nice relief, become more efficient, increases the elasticity in ligaments and tendons, and joints get freedom of movement. There is improvement in cerebral and peripheral circulation, the training of the heart and entire cardiovascular system.
During exercises increases metabolism, gas exchange occurs most intensively in the tissues, induces the production of specific substances that affect the psycho-emotional state of man.
In this case, it is not necessary to engage in professional sports and torture yourself the difficult and lengthy training. You simply choose any kind of sport and dedicate it a few hours a week. It could be swimming, running, walking, cycling, aerobics, dancing, and more importantly, that you liked to do, and you would do it with pleasure. You can even just take walks at night, use the stairs instead of elevators, and the way to work and back (if the time and distance) to walk.
Nutrition. On the topic of healthy eating says a lot. After all of those products that we consume daily and how much, will depend on our well-being and health.
A balanced diet is to provide the body with all the necessary health substances – proteins, fats, carbohydrates, fiber, vitamins and minerals. Do not forget about water. It is very important, how many of these connections come with food. Modern foods are far from ideal, it is important to ensure enough vitamins, minerals and fiber you consume daily. From this largely depends on coordinated work of the internal organs.
Inadequate intake of iron can cause iron deficiency anemia, elevated calcium deficiency leads to weakening of the strength of bones, teeth and nails, the lack of iodine in the body leads to a dysfunction of the thyroid gland. Symptoms of a lack of certain compounds can cause reduced resistance to various diseases, fatigue, apathy, deterioration of skin and hair. It is therefore important to further include in your diet nutrients for maintaining good health.
Last but not least the role played by the daily menu. Over the past few years has become the human diet contains a large amount of carbohydrates (especially the “fast”, derived from the confectionery and bakery products) and fats (especially saturated animal origin). But the amount of fiber (vegetables, fruits) decreased significantly.
A balanced diet should contain up to 55% of the daily animal protein needs. In this case, the amount of protein individually, and can make an average of 1.1 to1.3 gper kg of body weight. Lack of protein can cause growth retardation, premature aging of skin and wrinkle formation, anemia, and reduced immunity.
Can not be neglected and fats. In the food is recommended to give preference to unsaturated fatty acids (found in fish oil, flaxseed, olive and other oils, nuts). In this case, 30% of the daily rate should be vegetable fat, and 70% – animals, including, in various products. Lack of fat affects the appearance of nails, hair, skin, the metabolic processes in the human body.
Balanced composition of carbohydrates should comprise up to 75% complex carbohydrates (cereals, wholemeal bread), 20% of simple carbohydrates (bread, foods that contain fructose, glucose and sucrose) and 5% of cellulose and pectin (fruit and vegetables).
The ratio between the major health connections proteins / fats / carbohydrates, in accordance with the recommendations of a balanced diet, most people should be 1:1,1:4, for other groups engaged in manual labor, the ratio changed to 1:1.3: 5.
Waiver of bad habits. This is a very important aspect, since excessive alcohol consumption, the fascination with junk food and smoking may nullify the results of all activities to promote health.
Smoking and alcohol contribute to the accumulation in the body of harmful and toxic compounds that stimulate the formation of free radicals that damage cells. All this, sooner or later affect the appearance and health.
The correct schedule. It is important to observe the regime. It is impossible to imagine a healthy lifestyle without a reasonable sequence of work and rest, a full eight-hour sleep. It is also necessary to schedule time to get there has always been a place for nature walks, sports, likes, or just relax.
Psycho-emotional state. A healthy lifestyle can not be called healthy if a person is always at the same time depressed or negative mood. Try to find a positive side to any, even the saddest situations. Optimism not only helps to improve relationships with others, but also prolongs life.
Thus, a healthy lifestyle is intended to include a whole range of activities aimed at improving the health and general health of the body. Following the main points of which it is, you can significantly improve their quality of life, reduce susceptibility to some diseases, improve the body’s resistance and strengthen the immune system.
Tuesday, 8 January 2013
How to deal with Overeating
There you have some desire to eat one more piece of candy or a chop, and then another and another? How did you feel afterwards? Surely, after a while you feel heaviness in the stomach and bloating. And, moreover, still reproach yourself for your lack of restraint.
Symptoms of binge eating experienced by many people, but often do not attach importance to them. Overeating – this self-pity and self-indulgence and greed is also an option. Overeating is one of those bad habits that enslave man, that is, a person can not manage the food does not control yourself. It shows the weight in the stomach, loss of efficiency, sleepiness. The digestive process is slowed down and the stomach is stretched too far. The result is bloating, intoxication, a feeling of general discomfort.
When the organism is poisoned by an excess of food, it can not be processed in time to get rid of the remnants, so the liver, kidneys, overreach, when these residues are processed. Excess food rots in the gut, putrid liquid forms, which are displayed through the skin, respiratory system, intestines. With overeating, disturbed the acidity of the stomach and duodenum.
Food hygiene involves interaction with a useful product, and it does not depend on the number and the quality. But with overeating metabolic processes are always in tension, so our body depressed and capricious. When it feels overeating overloading the digestive organs, blood poisoning decomposition products, reduced mental and physical capacities of the man.
Put the palm of a boat and lean them against each other – that’s such a volume of your stomach. Now think of what you eat during the day – whether fit it all in your hands? The stomach has folds, and stretching his food, they are smoothed, that is, the stomach is stretched. However, its blood circulation is disturbed.
So, overeating is characterized by the following features:
- The person eats everything quickly;
- Continue to eat, even when already gorged;
- Eating large amounts of food;
- Feels guilty after a meal;
- Always eat something in small pieces.
Why is there this obsessive desire?
The first reason – incorrect diet. Eating fried, fatty and refined foods. Drinking water during or after a meal. Water with the food quickly leaves the stomach and thus the nutrients are not absorbed. Using too much spice as they stir up an appetite.
The second reason – an unhealthy body. That is, it lacks the minerals, vitamins, and therefore the need for food increases. So watch your diet, perhaps the body lets you know about some of their desires. For example, excessive love of baking signals about the lack of B vitamins, and for chocolate – about hypoglycemia (low blood sugar). The body has to help, but rationally. That is not to eat pounds of candy, and prefer honey, dried fruits. Instead of cake, eat whole grain bread or cereal.
The third reason – psychological. Food distract from the sad thoughts, drowns stress. If a person does not get enough love, then begins to increase the consumption of sweets, since the center of the brain is fueled by love, sweet. Most people compensate for their lack of implementation of gluttony, a person has some ability, but he does not believe in them and does not implement. As a result, the energy accumulates in the body, which is fixed with food and body weight increases. Sometimes people eat because of emotional dissatisfaction. Not going to solve the problem, he just stuck it.
Psychologists believe that it is compulsive eating behavior suggests secrecy, psychological and physical discomfort, a long stay in a state of lack of food. People with this eating disorder have a lower self-esteem, feel helpless because they can not control what is happening. They often fall into depression, they have difficulties with sleeping, prone to suicidal thoughts. Such cases often come to overeating during stimulation, sadness, anger, anxiety.
The less food received into the stomach at one time, the better it will perform its work, and accordingly, the food is digested more efficiently. It is known that the ancient Romans ate once a day and once a week, starving. And the ancient Greeks ate twice a day. Go to the meals came with the growth of wealth. That is, the amount of food consumed depended on the economic situation, and not from the human need for food. But the food must be consumed at a time when one feels hungry, not when sad, “for the company,” while watching a movie or because the holiday and everyone is eating. All this leads to overeating.
Although the results are masked by over-eating, in the end it is always dangerous to health and longevity. But moderation in eating – this is the norm of our conduct, as well as alternative diets.
To be moderate in eating, we must learn to feel their true desires. So, first of all, you need to learn to distinguish physical from psychological hunger. Do not forget that with the food we just restore the body’s need for energy.
If a person eats because of physical hunger, we would expect the saturation of the physical, and if he seizes the emotions – we expect the psychological peace of mind. Need to feel the difference between these types of hunger.
So, do not eat during the day, you should feel when really hungry. Physical hunger – are signals from the stomach, fatigue, mild headache, remember this feeling. Of course, this is a sign of a sharp, every time it is not necessary (and even harmful) to bring themselves up to such a state. But it must know in order to compare with the condition that distinguishes the whimsical “wish” of his stomach and a real need for food.
You then need to determine the threshold of saturation – it eat on a schedule, your hunger will get used to the regime, it is important to catch the feeling of satiety, and do not eat more food. Remember this feeling, and guide them in the future. Well, of course, do not forget that the signal of saturation comes only fifteen to thirty minutes, so eat slowly, get up from the table with a slight feeling of hunger. Then after a while you feel full.
You can try to get rid of eating alone, but you can contact the experts – psychologists, psychotherapists.
If you decide to tackle this problem yourself, then follow these rules:
- During the day drink water in small sips;
- Do not eat “for the company”;
- Eat slowly and chew everything thoroughly;
- Avoid fast food;
- Start there, only when you feel hungry;
- Concentrate on eating, do not be distracted. Do not read, turn off the TV;
- Eat only while sitting;
- When you are tired or hungry, do not eat the food the first fifteen minutes;
- Do not make food a reward;
- Eat small bites, enjoy a meal;
- Do not eat until full saturation.
And if you feel hungry again, away – talk on the phone, watch a movie.
You can try to slow down food intake. After every third bite should be postponed cutlery, until a piece will not be swallowed, pauses should be gradually lengthened.
Meals start with a raw product, consume more honey, fruits and vegetables, nuts – energy food. If you feel very hungry, then divide the meal into two stages, so that the interval between them was thirty minutes. After eating the first portion, wait, if you did not go hungry, eat the rest.
Find yourself an interesting case, then the emotional sphere will be filled, and it helps not to think about food all the time. For example, start to run or take to the dance, knit, embroider, do yoga, drawing, or just read the book. Be sure to move more, walk in nature. Try to solve your problems, not run away from them. Remember that food, no matter how delicious it was, did not help to improve self-esteem and get rid of the problem. But if you get rid of this obsessive desire, in fact, be able to praise you.
Love yourself, your body. You do not want to harm him, and overeating, as you can see, it destroys your body. If you love it, you’ll eat healthy food in small amounts, only when you feel real hunger. Try it and you will see that you will feel good both physically and psychologically.
Symptoms of binge eating experienced by many people, but often do not attach importance to them. Overeating – this self-pity and self-indulgence and greed is also an option. Overeating is one of those bad habits that enslave man, that is, a person can not manage the food does not control yourself. It shows the weight in the stomach, loss of efficiency, sleepiness. The digestive process is slowed down and the stomach is stretched too far. The result is bloating, intoxication, a feeling of general discomfort.
When the organism is poisoned by an excess of food, it can not be processed in time to get rid of the remnants, so the liver, kidneys, overreach, when these residues are processed. Excess food rots in the gut, putrid liquid forms, which are displayed through the skin, respiratory system, intestines. With overeating, disturbed the acidity of the stomach and duodenum.
Food hygiene involves interaction with a useful product, and it does not depend on the number and the quality. But with overeating metabolic processes are always in tension, so our body depressed and capricious. When it feels overeating overloading the digestive organs, blood poisoning decomposition products, reduced mental and physical capacities of the man.
Put the palm of a boat and lean them against each other – that’s such a volume of your stomach. Now think of what you eat during the day – whether fit it all in your hands? The stomach has folds, and stretching his food, they are smoothed, that is, the stomach is stretched. However, its blood circulation is disturbed.
So, overeating is characterized by the following features:
- The person eats everything quickly;
- Continue to eat, even when already gorged;
- Eating large amounts of food;
- Feels guilty after a meal;
- Always eat something in small pieces.
Why is there this obsessive desire?
The first reason – incorrect diet. Eating fried, fatty and refined foods. Drinking water during or after a meal. Water with the food quickly leaves the stomach and thus the nutrients are not absorbed. Using too much spice as they stir up an appetite.
The second reason – an unhealthy body. That is, it lacks the minerals, vitamins, and therefore the need for food increases. So watch your diet, perhaps the body lets you know about some of their desires. For example, excessive love of baking signals about the lack of B vitamins, and for chocolate – about hypoglycemia (low blood sugar). The body has to help, but rationally. That is not to eat pounds of candy, and prefer honey, dried fruits. Instead of cake, eat whole grain bread or cereal.
The third reason – psychological. Food distract from the sad thoughts, drowns stress. If a person does not get enough love, then begins to increase the consumption of sweets, since the center of the brain is fueled by love, sweet. Most people compensate for their lack of implementation of gluttony, a person has some ability, but he does not believe in them and does not implement. As a result, the energy accumulates in the body, which is fixed with food and body weight increases. Sometimes people eat because of emotional dissatisfaction. Not going to solve the problem, he just stuck it.
Psychologists believe that it is compulsive eating behavior suggests secrecy, psychological and physical discomfort, a long stay in a state of lack of food. People with this eating disorder have a lower self-esteem, feel helpless because they can not control what is happening. They often fall into depression, they have difficulties with sleeping, prone to suicidal thoughts. Such cases often come to overeating during stimulation, sadness, anger, anxiety.
The less food received into the stomach at one time, the better it will perform its work, and accordingly, the food is digested more efficiently. It is known that the ancient Romans ate once a day and once a week, starving. And the ancient Greeks ate twice a day. Go to the meals came with the growth of wealth. That is, the amount of food consumed depended on the economic situation, and not from the human need for food. But the food must be consumed at a time when one feels hungry, not when sad, “for the company,” while watching a movie or because the holiday and everyone is eating. All this leads to overeating.
Although the results are masked by over-eating, in the end it is always dangerous to health and longevity. But moderation in eating – this is the norm of our conduct, as well as alternative diets.
To be moderate in eating, we must learn to feel their true desires. So, first of all, you need to learn to distinguish physical from psychological hunger. Do not forget that with the food we just restore the body’s need for energy.
If a person eats because of physical hunger, we would expect the saturation of the physical, and if he seizes the emotions – we expect the psychological peace of mind. Need to feel the difference between these types of hunger.
So, do not eat during the day, you should feel when really hungry. Physical hunger – are signals from the stomach, fatigue, mild headache, remember this feeling. Of course, this is a sign of a sharp, every time it is not necessary (and even harmful) to bring themselves up to such a state. But it must know in order to compare with the condition that distinguishes the whimsical “wish” of his stomach and a real need for food.
You then need to determine the threshold of saturation – it eat on a schedule, your hunger will get used to the regime, it is important to catch the feeling of satiety, and do not eat more food. Remember this feeling, and guide them in the future. Well, of course, do not forget that the signal of saturation comes only fifteen to thirty minutes, so eat slowly, get up from the table with a slight feeling of hunger. Then after a while you feel full.
You can try to get rid of eating alone, but you can contact the experts – psychologists, psychotherapists.
If you decide to tackle this problem yourself, then follow these rules:
- During the day drink water in small sips;
- Do not eat “for the company”;
- Eat slowly and chew everything thoroughly;
- Avoid fast food;
- Start there, only when you feel hungry;
- Concentrate on eating, do not be distracted. Do not read, turn off the TV;
- Eat only while sitting;
- When you are tired or hungry, do not eat the food the first fifteen minutes;
- Do not make food a reward;
- Eat small bites, enjoy a meal;
- Do not eat until full saturation.
And if you feel hungry again, away – talk on the phone, watch a movie.
You can try to slow down food intake. After every third bite should be postponed cutlery, until a piece will not be swallowed, pauses should be gradually lengthened.
Meals start with a raw product, consume more honey, fruits and vegetables, nuts – energy food. If you feel very hungry, then divide the meal into two stages, so that the interval between them was thirty minutes. After eating the first portion, wait, if you did not go hungry, eat the rest.
Find yourself an interesting case, then the emotional sphere will be filled, and it helps not to think about food all the time. For example, start to run or take to the dance, knit, embroider, do yoga, drawing, or just read the book. Be sure to move more, walk in nature. Try to solve your problems, not run away from them. Remember that food, no matter how delicious it was, did not help to improve self-esteem and get rid of the problem. But if you get rid of this obsessive desire, in fact, be able to praise you.
Love yourself, your body. You do not want to harm him, and overeating, as you can see, it destroys your body. If you love it, you’ll eat healthy food in small amounts, only when you feel real hunger. Try it and you will see that you will feel good both physically and psychologically.
Wednesday, 2 January 2013
Onion Soup Diet for Slimming
One of the most effective ways to balance the weight and lose a few pounds on is onion soup diet. Onion soup – a low-calorie dish, increases intestinal peristalsis, it helps cleanse the body of toxins and fat burning.
We strongly recommend that you consult your doctor for contraindications.
It should also be noted that onion soup diet is not for everyone just for the reason that not everyone will have this dish.
Diet “onion soup” suggests that you cook the soup for one of the following recipes and eat it 7 days. This soup is not simple, it is prepared by one of two recipes. It should be noted that this diet, which is the basis of the onion soup diet, leads the body into a state of stress, so it can not be repeated more frequently than once every three months.
Cooking onion soup diet, two recipes:
1. Required: a head of cabbage,100 g. of celery root, grated, six white bulbs. Vegetables are cleaned, ground, put in a pan and cook until done. At the end of cooking for flavor bouillon cubes may be added or served with soup. Adding mayonnaise, sour cream, fat mixes for soups prohibited.
2. Required: 6 white onions, a little butter, dill, garlic salt, grated celery root. Bulb is cut in half, grease with melted butter, sprinkle with salt, garlic, dill, and bake in a microwave. Ready bulbs put them in a pot with celery, fill it with cold water. Once the soup comes to a boil, remove it from the heat, cool slightly and give shred the contents of the pan through a blender. Soup can be charged with dill and yogurt in 120 ml per pot.
To eat diet food is necessary a few times a day, so each time you want to eat. In the morning, instead of the usual coffee and a sandwich eat diet food. Think in advance, can you live like that, and if you think you do not – it is better not to follow this diet. However, the diet involves eating and other products, but in any case they can not replace one or more meals – you’ll negate the whole result. It is necessary to eat onion soup, and everything else – it’s just a supplement that will help you sustain a diet for seven days.
No matter what day you start a diet, start with the menu of Monday.
Monday – onion soup and fruit. You can eat any fruit except bananas, and in an amount not to exceed one kilogram.
Tuesday – onion soup and vegetables – raw, cooked in a double boiler, or just boiled. It goes without saying that the potato is prohibited.
Wednesday – onion soup, vegetables and fruit. How would you not want to eat, watch the amount of additives: there should be no more than one kilogram.
Thursday – the most rigorous day diet, this day can be consumed, except onion soup, a glass of skim milk (milk can be divided throughout the day, adding it to coffee or tea). You can choose to eat two bananas.
Friday – add the onion soup protein foods – up to 500 gr. of turkey, fish or chicken. Permitted to use a few tomatoes.
Saturday – make yourself as a supplement to onion soup, salad with white meat, peppers, cucumbers and cabbage. This salad dressed with lemon juice. You can eat up to500 g. salad of the day.
Sunday – for onion soup, you can add boiled rice unpolished in 120 gr., Vegetables and 2 cups of fresh juice. Vegetables should be without oil, and juice – without sugar.
Onion soup is a diuretic and cleansing effect, so diet is not recommended for people who have problems with the kidneys and urinary tract. We should not forget that as a result of burnt fat diet can quickly go back if in the next two months, you will not be counting calories and stick to a low-calorie diet.
We strongly recommend that you consult your doctor for contraindications.
It should also be noted that onion soup diet is not for everyone just for the reason that not everyone will have this dish.
Diet “onion soup” suggests that you cook the soup for one of the following recipes and eat it 7 days. This soup is not simple, it is prepared by one of two recipes. It should be noted that this diet, which is the basis of the onion soup diet, leads the body into a state of stress, so it can not be repeated more frequently than once every three months.
Cooking onion soup diet, two recipes:
1. Required: a head of cabbage,100 g. of celery root, grated, six white bulbs. Vegetables are cleaned, ground, put in a pan and cook until done. At the end of cooking for flavor bouillon cubes may be added or served with soup. Adding mayonnaise, sour cream, fat mixes for soups prohibited.
2. Required: 6 white onions, a little butter, dill, garlic salt, grated celery root. Bulb is cut in half, grease with melted butter, sprinkle with salt, garlic, dill, and bake in a microwave. Ready bulbs put them in a pot with celery, fill it with cold water. Once the soup comes to a boil, remove it from the heat, cool slightly and give shred the contents of the pan through a blender. Soup can be charged with dill and yogurt in 120 ml per pot.
To eat diet food is necessary a few times a day, so each time you want to eat. In the morning, instead of the usual coffee and a sandwich eat diet food. Think in advance, can you live like that, and if you think you do not – it is better not to follow this diet. However, the diet involves eating and other products, but in any case they can not replace one or more meals – you’ll negate the whole result. It is necessary to eat onion soup, and everything else – it’s just a supplement that will help you sustain a diet for seven days.
No matter what day you start a diet, start with the menu of Monday.
Monday – onion soup and fruit. You can eat any fruit except bananas, and in an amount not to exceed one kilogram.
Tuesday – onion soup and vegetables – raw, cooked in a double boiler, or just boiled. It goes without saying that the potato is prohibited.
Wednesday – onion soup, vegetables and fruit. How would you not want to eat, watch the amount of additives: there should be no more than one kilogram.
Thursday – the most rigorous day diet, this day can be consumed, except onion soup, a glass of skim milk (milk can be divided throughout the day, adding it to coffee or tea). You can choose to eat two bananas.
Friday – add the onion soup protein foods – up to 500 gr. of turkey, fish or chicken. Permitted to use a few tomatoes.
Saturday – make yourself as a supplement to onion soup, salad with white meat, peppers, cucumbers and cabbage. This salad dressed with lemon juice. You can eat up to500 g. salad of the day.
Sunday – for onion soup, you can add boiled rice unpolished in 120 gr., Vegetables and 2 cups of fresh juice. Vegetables should be without oil, and juice – without sugar.
Onion soup is a diuretic and cleansing effect, so diet is not recommended for people who have problems with the kidneys and urinary tract. We should not forget that as a result of burnt fat diet can quickly go back if in the next two months, you will not be counting calories and stick to a low-calorie diet.
Tuesday, 1 January 2013
Do you have fat on your back
Do you have fat on your back? You do not know what to do? Our portal about losing weight will give a few tips to get rid of fat on the back.
1. To begin with … just hide them. Even if a tight T-shirts – it’s stylish, this is not the best time to wear them. In contrast, choose loose clothing that will not fit around every inch of your body. And ladies, be sure that your bra is too tight you do not, or bulge at the straps will become even more noticeable. I advise you to wear on a t-shirt, shirt, or even a sports bra over the topic – something, which runs between your back and your clothes. And last but important point – good posture will help you look slimmer and smooth the look of your back.
2. Set a reachable goal. The worst thing you can do – is to try to immediately achieve a lot. Do not forget to be gentle with yourself, and try to set modest but specific tasks. In a week you can drop 450 – 900 grams. It is important not to lose weight faster, because it may harm the health and, if you will be bad, you will quickly refuse this scheme, and gain back all the pounds dropped. Keep a record of your exercises and diet in order to celebrate the successes and maintain your own risk. Another key to success – is anyone’s support. Your son is glued to the couch? He also gained a little weight loss, is not it? Let running with you! Support for family and friends can help in achieving healthy success.
3. Stick to your diet. Pretty much can be achieved without starvation (definitely not a good idea) and even without giving up favorite foods. The main thing – it’s moderation. Start with small changes, such as replacing white bread, multigrain, whole grains contain fewer calories and, therefore, fit us anymore. Eat fruits and vegetables whenever you want. If you do not like fruits and vegetables, you can chop the apples and bananas in a nice cup of … and it will make them taste better. Try to eat only healthy food, avoid nighttime snacking, and – this is very important – eat regularly. Skipping breakfast can lead to overeating later.
4. Get regular fitness, sports. Yes, in order to get rid of fat on the back have to do exercises. If you have a nearby sports club, get a subscription. It is best for weight loss and exercise your back fit swimming. But whatever you choose, – the main thing is to practice regularly. To win over the fat pay a day 30 – 60 minutes of such exercises, which resulted in your heart will beat faster, and you sweat. Do not do before going to bed, otherwise you will be hard to sleep and health sleep is very important when losing weight.
5. Get rid of fat on your back with the help of special exercises.
Even after you become to lose weight (and will definitely look slimmer), you may notice that the fat on the back – left. Unfortunately, the back – this is one of the most stubborn places, and will need to develop a plan of attack. Make your target back to yoga: these workouts will help you get rid of fat back, and at the same time to overcome a possible stress (especially yoga). There are also special exercises, which regularly with the execution, must save your back from these deposits and help keep it in shape. These exercises will be described below. Always consult your doctor .
Exercises for the back.
Opposite arm and leg lifts: Lying on the floor, face to the floor. Slowly lift your right arm and left leg, keeping your pelvis on the floor and the chest. Stop if you feel pain. Hold for a few seconds, lower arm and leg and repeat with your left hand and right foot. Try to do to begin with five lifts on each side, then when get used to it, perform more lifts (in three sets).
Workout Back: Sitting on the edge of a chair, holding dumbbells weighing about a kilogram. Lean forward from hips, chin to the chest press, back should be flat. Begin slowly raise your hands at your sides, bending your elbows to compress the blades together. Pause, then slowly lower your arms. For a start, repeat the exercise ten times (in three sets), and if you feel the results … try heavier weights.
Stretching back: Lying on the floor, arms at the sides (palms down). Slowly lift your head and chest, keep looking down, but keep your head tight, if it seeks to advance. Now put your hands up, tossing hands and pointing big thumb. Your task is to make four repeat, stopping for 20 seconds.
Follow these guidelines and you’ll soon be able to get rid of fat on your back!
1. To begin with … just hide them. Even if a tight T-shirts – it’s stylish, this is not the best time to wear them. In contrast, choose loose clothing that will not fit around every inch of your body. And ladies, be sure that your bra is too tight you do not, or bulge at the straps will become even more noticeable. I advise you to wear on a t-shirt, shirt, or even a sports bra over the topic – something, which runs between your back and your clothes. And last but important point – good posture will help you look slimmer and smooth the look of your back.
2. Set a reachable goal. The worst thing you can do – is to try to immediately achieve a lot. Do not forget to be gentle with yourself, and try to set modest but specific tasks. In a week you can drop 450 – 900 grams. It is important not to lose weight faster, because it may harm the health and, if you will be bad, you will quickly refuse this scheme, and gain back all the pounds dropped. Keep a record of your exercises and diet in order to celebrate the successes and maintain your own risk. Another key to success – is anyone’s support. Your son is glued to the couch? He also gained a little weight loss, is not it? Let running with you! Support for family and friends can help in achieving healthy success.
3. Stick to your diet. Pretty much can be achieved without starvation (definitely not a good idea) and even without giving up favorite foods. The main thing – it’s moderation. Start with small changes, such as replacing white bread, multigrain, whole grains contain fewer calories and, therefore, fit us anymore. Eat fruits and vegetables whenever you want. If you do not like fruits and vegetables, you can chop the apples and bananas in a nice cup of … and it will make them taste better. Try to eat only healthy food, avoid nighttime snacking, and – this is very important – eat regularly. Skipping breakfast can lead to overeating later.
4. Get regular fitness, sports. Yes, in order to get rid of fat on the back have to do exercises. If you have a nearby sports club, get a subscription. It is best for weight loss and exercise your back fit swimming. But whatever you choose, – the main thing is to practice regularly. To win over the fat pay a day 30 – 60 minutes of such exercises, which resulted in your heart will beat faster, and you sweat. Do not do before going to bed, otherwise you will be hard to sleep and health sleep is very important when losing weight.
5. Get rid of fat on your back with the help of special exercises.
Even after you become to lose weight (and will definitely look slimmer), you may notice that the fat on the back – left. Unfortunately, the back – this is one of the most stubborn places, and will need to develop a plan of attack. Make your target back to yoga: these workouts will help you get rid of fat back, and at the same time to overcome a possible stress (especially yoga). There are also special exercises, which regularly with the execution, must save your back from these deposits and help keep it in shape. These exercises will be described below. Always consult your doctor .
Exercises for the back.
Opposite arm and leg lifts: Lying on the floor, face to the floor. Slowly lift your right arm and left leg, keeping your pelvis on the floor and the chest. Stop if you feel pain. Hold for a few seconds, lower arm and leg and repeat with your left hand and right foot. Try to do to begin with five lifts on each side, then when get used to it, perform more lifts (in three sets).
Workout Back: Sitting on the edge of a chair, holding dumbbells weighing about a kilogram. Lean forward from hips, chin to the chest press, back should be flat. Begin slowly raise your hands at your sides, bending your elbows to compress the blades together. Pause, then slowly lower your arms. For a start, repeat the exercise ten times (in three sets), and if you feel the results … try heavier weights.
Stretching back: Lying on the floor, arms at the sides (palms down). Slowly lift your head and chest, keep looking down, but keep your head tight, if it seeks to advance. Now put your hands up, tossing hands and pointing big thumb. Your task is to make four repeat, stopping for 20 seconds.
Follow these guidelines and you’ll soon be able to get rid of fat on your back!
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