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。
Thursday, 31 January 2013
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!
Subscribe to:
Posts (Atom)