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。

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。

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。

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

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。

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.

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.

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.