You may not immediately believe when told that the most important thing for you
to lose weight is not to eat less but eat in a different way.
Recent research in the field of nutrition suggests there is indeed a new way to win the war against obesity-without dieting and without force myself to starve. Their conclusion was based on an understanding of which foods make you more productive and give you a real energy, as well as which foods are just menggendutkan stomach.
Here's how to eat a balk to health while meeting your needs as a person who has a taste.
1. Drink lots of water.
Drink plenty of fresh water is one way to reduce appetite. In addition to making the stomach feel full, many people also mistakenly think that they are hungry when in fact only thirsty. Try to sip 8 glasses of water a day, with half a glass once during the whole day.
While you drink water throughout the day, keep in mind that the caffeine in cola drinks, coffee, or tea have a detrimental effect. Caffeine including a diuretic, so it tends to remove water from the body. For that reason, many doctors recommend to those who undergo weight loss program in order to drink no more than three servings of caffeinated beverages a day.
2. Stay away from fat
Overweight because fat makes us much more easily absorbed and stored by the body than carbohydrates or protein. Carbohydrates almost immediately burned by the body, while fat, which is more rich in calories, burn more slowly and the excess will be abandoned and worn on your stomach, like a spare tire.
Begin to reduce fat from the source: Eat less meat, fried foods, and dairy and fat-rich desserts. Be careful also with salad doused or flavored with fatty material. In connection with this, you are encouraged to keep the total calories derived from fat is limited to 25 percent of daily caloric needs.
Foods rich in fat is closely linked to obesity, which in turn is associated with an increased risk of developing various cancers. The wise man said, fat-rich foods including causes so many diseases, so it would be nice if we only consume foods that poor fat.
3. Do not let hunger
If you replace the excessive calories from fat with calories from carbohydrates, you can actually eat more but still lose weight. Then fill your plate with a carbohydrate-rich pasta (without sauce fat), cereal, bread, red beans, fresh vegetables and bush fruits to fill your stomach when you're hungry.
4. Do not be too hard on yourself.
If you can not relax and enjoy the program streamlining your body, eventually you will lose yourself. No need to punish yourself if you occasionally eat a little cake or meat. If over 80 percent of life is poor you eat fatty foods, when you're out of town or visiting in-laws house, enjoy a banquet event that they hold for you, and do not refuse when offered a fatty food, he said.
5. Face continues to reward that awaits you.
Here's good news for you: If you continue to live a poor fat diet long enough, you will lose your taste for rich makananmakanan fat. A four-year study of more than 2000 people at the Fred Hutchinson Cancer Research Center at the University of Washington in Seattle showed that people who limit their intake of fat to lose their desire to eat fatty foods within six months or less, and eventually became not like to type foods like that. So hang in there-will be increasingly easier.
6. Fired two series of this evil.
Fat and sugar. When the body is given a sugar, it responds by releasing insulin. Because insulin is a hormone that deal with the type of storage, this hormone facilitates the storage of fat cells into the warehouse. So when you eat sugar, keep fat intake as low as possible at the time. In addition, fat and sugar when you are together can increase your appetite to a degree that is difficult to control. Sugary foods cause an increase in blood sugar levels, which, due to a chain reaction in the body, making your appetite peaked. Then combine your sugary drinks with fresh fruits or cereal without sugar instead of the donut or chocolate bars and sweets.
7. Eat a little but often.
Some researchers support the idea of eating small meals throughout the day instead of large meals three times a day to control the clan to prevent voracious appetite.
8. Choose foods that are spicy.
Eat spicy foods to boost your metabolic rate, because it will burn more calories. When people eat foods that are spicy, they usually sweating, a sign that your metabolism is increasing. And the faster the metabolism, the more heat generated by the body. Remember, anything that keeps you warm in turn will make you slim. But beware of food rich in fat, although it was hot.
9. Start with soup.
Soup as appetizer tends to reduce the principal amount of food you eat, according to some studies. In a study from Johns Hopkins University in Baltimore, those who ate the soup before eating the main meal usually includes 25 percent fewer calories than those who started eating with cheese and pastries. The cause may be the volume of space taken up by the soup in the stomach or because most of the calories contained in a soup consisting of carbohydrates, not fat, researchers say. Or perhaps there is a psychological factor that works.
10. Hold and observe hunger.
If you feel a strong urge to eat at all as much as possible, do not immediately translate it as a command to eat. Although you may think that the hunger will make you like run over by an 18-wheel truck, the research shows that excessive hunger is usually coming, rising, peaking, but then declined again. Divert your attention away from it with a walk or anything difficult to do while eating. This will help repel the desire to eat it.
11.Hindari sugary drinks - this is the important thing.
Sweet tea, soda, milk, sweet water, and even coffee should be avoided. Drink plain water, low-fat milk and sugar-free drinks.
A study involving 810 adults aged 25-79 years showed that after 18 months, people - people who reduce the intake of beverages with sugar can lose weight faster than those who simply cut calories in food.
There is only one reason why: that is because when your body is full of liquid high in sugar, our body loses its ability to tell us that it was too much food. So you will keep eating and eating.
12. Physical activity also plays a role in the calculation of calories
By being physically active, your body will burn more calories and also improve our health. So physical activity brings multiple benefits to us. Try to move at least 30 minutes every day as often as possible in a week.
13. Walk briskly for 30 to 45 minutes can burn 100 to 200 calories. If you can burn 200 calories with exercise, it means you only need to cut 300 calories from your diet.
14. Lowering eating slowly help you lose weight
A study involving 811 people - people who are overweight and of participating in a weight loss program, whether it's proven that a diet with a low-fat, or high protein, or even a combination of both - both, weight loss success still depends on reducing the number of caloric intake.
In fact, you can eat in a portion of the lot, it's just changed from a diet high in calories being low-calorie menu with lots of water content, such as fruits and vegetables.
A study involving 97 obese women who followed the program and whether it's low-fat diet or a low-fat diet plus fruits and vegetables found that people who consume more fruits and vegetables to lose weight 2.5 kg more than those who do not.
15. Keep a journal to success
Counting calories to be easier if you write down what you eat, including large portions and a few small details as you add the spice. "Research shows that exercise and keeping a journal is a way to lose weight for the long term." Said Gail Curtis, assistant professor at Wake Forest University for medical school in Winston - Salem, NC
Made with a detailed journal will help your success and shows you where you can actually reduce your calorie intake and replace high calorie foods with a low.
With high spirit and intent, I'm sure you can lose weight 10 pounds in 10 weeks or even less. Come on, it's time to action ..
Actually, one of the factors to our success in weight loss is from how we eat. If we could eat in a hurry - hurry and quickly then there is a possibility we will be eating more than I should, because sometimes it comes late satiety. We discuss this issue in the previous section regarding
Recent research in the field of nutrition suggests there is indeed a new way to win the war against obesity-without dieting and without force myself to starve. Their conclusion was based on an understanding of which foods make you more productive and give you a real energy, as well as which foods are just menggendutkan stomach.
Here's how to eat a balk to health while meeting your needs as a person who has a taste.
1. Drink lots of water.
Drink plenty of fresh water is one way to reduce appetite. In addition to making the stomach feel full, many people also mistakenly think that they are hungry when in fact only thirsty. Try to sip 8 glasses of water a day, with half a glass once during the whole day.
While you drink water throughout the day, keep in mind that the caffeine in cola drinks, coffee, or tea have a detrimental effect. Caffeine including a diuretic, so it tends to remove water from the body. For that reason, many doctors recommend to those who undergo weight loss program in order to drink no more than three servings of caffeinated beverages a day.
2. Stay away from fat
Overweight because fat makes us much more easily absorbed and stored by the body than carbohydrates or protein. Carbohydrates almost immediately burned by the body, while fat, which is more rich in calories, burn more slowly and the excess will be abandoned and worn on your stomach, like a spare tire.
Begin to reduce fat from the source: Eat less meat, fried foods, and dairy and fat-rich desserts. Be careful also with salad doused or flavored with fatty material. In connection with this, you are encouraged to keep the total calories derived from fat is limited to 25 percent of daily caloric needs.
Foods rich in fat is closely linked to obesity, which in turn is associated with an increased risk of developing various cancers. The wise man said, fat-rich foods including causes so many diseases, so it would be nice if we only consume foods that poor fat.
3. Do not let hunger
If you replace the excessive calories from fat with calories from carbohydrates, you can actually eat more but still lose weight. Then fill your plate with a carbohydrate-rich pasta (without sauce fat), cereal, bread, red beans, fresh vegetables and bush fruits to fill your stomach when you're hungry.
4. Do not be too hard on yourself.
If you can not relax and enjoy the program streamlining your body, eventually you will lose yourself. No need to punish yourself if you occasionally eat a little cake or meat. If over 80 percent of life is poor you eat fatty foods, when you're out of town or visiting in-laws house, enjoy a banquet event that they hold for you, and do not refuse when offered a fatty food, he said.
5. Face continues to reward that awaits you.
Here's good news for you: If you continue to live a poor fat diet long enough, you will lose your taste for rich makananmakanan fat. A four-year study of more than 2000 people at the Fred Hutchinson Cancer Research Center at the University of Washington in Seattle showed that people who limit their intake of fat to lose their desire to eat fatty foods within six months or less, and eventually became not like to type foods like that. So hang in there-will be increasingly easier.
6. Fired two series of this evil.
Fat and sugar. When the body is given a sugar, it responds by releasing insulin. Because insulin is a hormone that deal with the type of storage, this hormone facilitates the storage of fat cells into the warehouse. So when you eat sugar, keep fat intake as low as possible at the time. In addition, fat and sugar when you are together can increase your appetite to a degree that is difficult to control. Sugary foods cause an increase in blood sugar levels, which, due to a chain reaction in the body, making your appetite peaked. Then combine your sugary drinks with fresh fruits or cereal without sugar instead of the donut or chocolate bars and sweets.
7. Eat a little but often.
Some researchers support the idea of eating small meals throughout the day instead of large meals three times a day to control the clan to prevent voracious appetite.
8. Choose foods that are spicy.
Eat spicy foods to boost your metabolic rate, because it will burn more calories. When people eat foods that are spicy, they usually sweating, a sign that your metabolism is increasing. And the faster the metabolism, the more heat generated by the body. Remember, anything that keeps you warm in turn will make you slim. But beware of food rich in fat, although it was hot.
9. Start with soup.
Soup as appetizer tends to reduce the principal amount of food you eat, according to some studies. In a study from Johns Hopkins University in Baltimore, those who ate the soup before eating the main meal usually includes 25 percent fewer calories than those who started eating with cheese and pastries. The cause may be the volume of space taken up by the soup in the stomach or because most of the calories contained in a soup consisting of carbohydrates, not fat, researchers say. Or perhaps there is a psychological factor that works.
10. Hold and observe hunger.
If you feel a strong urge to eat at all as much as possible, do not immediately translate it as a command to eat. Although you may think that the hunger will make you like run over by an 18-wheel truck, the research shows that excessive hunger is usually coming, rising, peaking, but then declined again. Divert your attention away from it with a walk or anything difficult to do while eating. This will help repel the desire to eat it.
11.Hindari sugary drinks - this is the important thing.
Sweet tea, soda, milk, sweet water, and even coffee should be avoided. Drink plain water, low-fat milk and sugar-free drinks.
A study involving 810 adults aged 25-79 years showed that after 18 months, people - people who reduce the intake of beverages with sugar can lose weight faster than those who simply cut calories in food.
There is only one reason why: that is because when your body is full of liquid high in sugar, our body loses its ability to tell us that it was too much food. So you will keep eating and eating.
12. Physical activity also plays a role in the calculation of calories
By being physically active, your body will burn more calories and also improve our health. So physical activity brings multiple benefits to us. Try to move at least 30 minutes every day as often as possible in a week.
13. Walk briskly for 30 to 45 minutes can burn 100 to 200 calories. If you can burn 200 calories with exercise, it means you only need to cut 300 calories from your diet.
14. Lowering eating slowly help you lose weight
A study involving 811 people - people who are overweight and of participating in a weight loss program, whether it's proven that a diet with a low-fat, or high protein, or even a combination of both - both, weight loss success still depends on reducing the number of caloric intake.
In fact, you can eat in a portion of the lot, it's just changed from a diet high in calories being low-calorie menu with lots of water content, such as fruits and vegetables.
A study involving 97 obese women who followed the program and whether it's low-fat diet or a low-fat diet plus fruits and vegetables found that people who consume more fruits and vegetables to lose weight 2.5 kg more than those who do not.
15. Keep a journal to success
Counting calories to be easier if you write down what you eat, including large portions and a few small details as you add the spice. "Research shows that exercise and keeping a journal is a way to lose weight for the long term." Said Gail Curtis, assistant professor at Wake Forest University for medical school in Winston - Salem, NC
Made with a detailed journal will help your success and shows you where you can actually reduce your calorie intake and replace high calorie foods with a low.
With high spirit and intent, I'm sure you can lose weight 10 pounds in 10 weeks or even less. Come on, it's time to action ..
Actually, one of the factors to our success in weight loss is from how we eat. If we could eat in a hurry - hurry and quickly then there is a possibility we will be eating more than I should, because sometimes it comes late satiety. We discuss this issue in the previous section regarding
Judul:
15 how to lower your Weight Without Torture
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Rating: 100% based on 99998 ratings. 5 user reviews.
Ditulis Oleh 12:42
