Steps You Lose Weight

"How come I have not come down diet (weight loss), even got an ulcer?", I try to provide the initial steps you must take care in weight loss. Record the initial status of your body: waist, thighs, arms and chest. Measure your weight, and as much as possible to find out what percentage of your body fat levels. It is important to see the progress of your business and evaluate your efforts lack.

Determine a realistic goal. For example, lower body weight 2-3 kg in the first month, instead of 10-15 kg. The more realistic your goals, your motivation will be stronger for the next steps. Especially when you manage to achieve these unrealistic goals. Start exercising. Whatever kind of exercise is better than sleep. For those of you who want to lose weight body should really invest the time to reach the target.

Do not tell me you do not have the time, but want to lose weight. Some people say, "I want to buy a car, but I do not have time to work." You have to work hard to achieve that dream. How do I set the time, so I leave it to each individual because each has different schedules and priorities.What exercise to burn fat?

Just do it by lifting weights and end with cardio on the treadmill. That is the best method to burn fat. One more thing, try to really serious exercise. Do not just join the gym, but to sit and talk, occasionally lifting weights. Imagine you're Shoo ting exercise video that will be sold to the public. Imagine you buy a video to be studied and followed. You see the model in the video was lazy and just chat.

Are you satisfied? Look over your food. This is the most important part.  Many people diet by cutting back on food. In fact, it should reduce the calories. If you 2500 calories a day, so now you are eating 2,000 calories alone. It's better than reducing caloric intake from 2,500 to 1,000 calories. Lack of calories makes the body go into survival zone (malnutrition), so that the body refuses to burn fat. Similarly, if you are wasting your income is high, then at some time you get fired from the company, whether you will seboros before? Similarly the body, when the shortage of food, it will save energy in the body burning. Thus, reducing drastically the food will not lose weight.And how many calories should you consume?

You can check by using the formula BMR. How the body lowers its metabolism process can be seen clearly when you reduce the frequency of eating 3 meals a day to 2 times a day. Initially you will feel hungry, but after 1-2 weeks, you'll get used to, and did not even feel hungry anymore. Gone hungry is a sign that the body is burning calories in fewer levels. Over time, your body will adapt and do not react anymore. Your body weight will not go down Eat 5-6 times a day. 3 times a day is normal. But in fact, the body is designed to eat more than 3 times a day. If we breakfast at 7 o'clock and lunch on day 1, at 10 we actually feel hungry. After eating at 1 pm, we ate again at 7 pm. At 4 pm, the stomach is hungry.

Hungry-hungry it usually is filled with fast food, food that is high-calorie and filling. This is what makes us fat. Fast-food nutrients is minimal, but the calories are very high. Fill the hungry-hungry with nutritious snacks. For example, apple and skim milk. Or almonds (almond) and apples. Usual three meals, three times a snack. In total 6 times a day. This is a sure way to keep your metabolism steady so that the fat burning process go faster Of 2,000 calories (which was 2500 calories) are divided into 6 meals. So, you reduce calories, not reducing the frequency of eating.

Do not forbids or avoid one type of nutrition. For example fat. Fat (even if you're in process of losing weight) should still be consumed, but choose good fats such as nuts, fish, avocados, olive oil or canola oil. Use supplements such as omega 3 fats to help equip you well. Fat is necessary to dissolve a variety of vitamins and hormones to maintain the stability of the body.

Eat protein in sufficient quantities. Examples of sources of protein: chicken, fish, meat, tofu, eggs (whites), nuts. If you really want to lose weight, the amount of protein should be high enough.Knowing what carbs are still many people who do not know what it is carbohydrates. Carbohydrates are the body's main source of energy. During the body still uses carbs for energy, energy from fat is a mere backup. Reserves will not be used for primary energy is still there. Reduction in carbohydrates, generally, very successfully help you lose weight.

Do not replace rice with noodles. Redundant Rice and noodles are the same.The carbohydrates are needed after you exercise. Eat your carbohydrates right after exercise. In the morning, eat the types of carbohydrates are good. Identify the types of carbohydrates are good. Good carbohydrates are carbohydrates that slowly absorbed by the body. Can be identified by the index glikemiks.

For diet, consume carbohydrates with 55 glikemiks index down. On top of that, probably. But only after you exercise. Suggested a very high index glikemiks not consumed within the period of dieting. Index glikemiks sugar is high. So, do not use sugar as a food ingredient. Replace it with sugar or stevia Tropicana.Eating fiber. Better than eating an apple fiber apple juice. The process of making fiber blender crushed apples. Also the consumption of vegetables. Facilitate the digestion of vegetable fiber function and slow the process of absorption of calories in the body.Drinking water in sufficient quantities. Number of 2.5 liter per day is mandatory. Consider the calorific value and label snack foods you buy. You do not want to ruin your diet, right? Do not eat high fructose corn syrup or high fructose corn oil because it has a very high index glikemiks. Also hydrogenated vegetable oil or hydrogenated vegetable oils, process oils so dense, it will ruin your metabolism. For example, margarine and butter. Some products already include No Trans Fat. They already know that trans fat is bad for the body.

Own analysis of activities and try your food, whether you've done the things above?Many people are finding out how to lose weight consider trivial steps above. For example, measures to drink 2.5 liters of water per day. Many people think, "What is the relationship of water to lose weight?" My advice, pay attention to the steps above. That is the simplest summary I can give to help you lose weight. If during your weight has not gone down, try to check the twelve steps above. Make sure nothing is missed. Hope it helps!Cooking Oil, Which Is Best?Lots of information that says: for those who start a diet so that eating a boiled and did not eat fried foods.

What do you want to suffer like that forever?Prohibition to eat foods that contain vegetable oil is actually a bit confusing. There are two important things to note. First, the reduction of cooking oil will reduce the calories into the body for every 1 gram of fat contains 9 calories. That is quite high and it can make fat. But that does not mean we should not diasupi body oil at all. The second and equally important is that our bodies need fat derived from vegetable oil. Of all kinds of cooking oil, which is healthy for our bodies?Fats are categorized into two main sections. First, the bad fat that is saturated fat and trans fat.Saturated Fat I enhance the total cholesterol in the blood and especially to increase LDL *increase LDL and lower HDLSecond, good fats are monounsaturated fat and polyunsaturated fat.Monounsaturated fat lowers total blood cholesterol, especially LDL and increase HDLPolyunsaturated fat lowers total blood cholesterol, especially LDLHaving noted the above explanation, we came to know that we have to choose oils which contain monounsaturated and polyunsaturated fats more than the bad.I attach the following chart comparison of the various kinds of oils that we use so that we can choose more wisely.My suggestion, use canola oil for frying. Still the best. But not too hot, and do not use (frying) repeatedly to oil is not damaged.

many thanks to mr.Denny Santoso who always inspired me to lose my weight.

regards

Fat Level Point

Fat level point is a standard point for our bodies to maintain the amount of fat that can be stored. What does it do? First of all, get to know your body. Are you skinny body type with a fat content of 10%, not fat, it is difficult to gain weight. Or, your body including the fat with fat content of about 30%, even more.

Each individual, genetically, have a standard number of different fat levels. And, most importantly, is your body trying to maintain that number. This explains why people are skinny body type is very difficult to gain weight, despite a ban following the recommended diet in much of the literature. For example, eating greasy food in large numbers, feeding straight to bed, snack calorie-free snack. So it is with fat people. Not eating, but the weight never goes down. Even the lost weight too, not long after the weight would go up to the standard point.

How do I change the fat level point? There are two ways:

- First with the exercise. 

- Second by changing the type of food we eat.  

Exercise and change the type of food calorie foods bad to good calorie foods will change that number to a more ideal figure.

next we will describe step by step to lose your weight ....

Opium Food Sweet?

How many of us unwittingly always in need of a sweet tooth? Not just carbohydrates such as rice or potatoes, but something sweet like candy, cakes, and snacks. Examples of snacks: potato chips, chocolate, ice cream, chocolate milk. Dare you say "love" for sweet foods, not "need"? If you prefer, you can avoid it. 


If needed, you can not live without it. Which you belong?Unconscious conscious, it turns out there are many people who need a sweet tooth. This is called a sugar craving. Sugar craving can be a major obstacle in the diet. Also a major source of obesity, which then leads to diabetes.


The main causes of sugar craving is too often consume more amounts of sugar and foods that have glikemiks index (GI) is high, so the hormones become unbalanced. High GI foods (carbohydrates, for example) is absorbed quickly by the blood in the form of glucose (sugar in the blood rises quickly), then the pancreas will release enough insulin to lower glucose levels in the blood. Excess glucose is incorporated into the adipose tissue, and then stored as fat.Remember, during the high insulin levels inhibiting fat burning, fat will continue to grow. Enough insulin will lower the amount of glucose in blood sugar, so that blood glucose levels become low.When blood glucose is low, we will feel hungry again, even the weak and sleepy. 


We so want to eat something sweet again. We will be looking for chocolate or candy anymore, that will rapidly restore the blood sugar and high again, and again the pancreas to release insulin in significant amounts, again. This cycle continues over and over until we messed up hormonal balance, while rising sharply, while in free fall.Hormonal system is out of balance makes us easily tired, not powered, and lethargy. Most insulin provoke the body to store fat rather than burning fat. 


The more often the cycle is repeated, will increase insulin resistance. That means it takes more insulin to lower blood sugar with the same number of causes of diabetes.A simple example, in the office after lunch, about 1 serving of rice with a lot, then the 2 hour blood sugar will rise sharply, and insulin also down sharply. About 3 hours we will be sleepy. And soon we are looking for a sweet snack to restore energy. Such a trivial incident led to an imbalance of hormones, fat storage, and increased risk of developing type 2 diabetes.


In addition to stimulating the hormone insulin, sugary foods also stimulate hormone serotonin in the brain. Serotonin is a hormone that can cause us to feel calm and happy. That's because of drinking chocolate milk, we feel a little quiet. That's why people who are under stress looking for sweet foods. Sugary foods increase serotonin drastically, but before long as well as blood sugar to drop drastically. As a result, we feel the need to eat sweet foods on an ongoing basis. Then become addictive.The solution, identify and change the menu that goes into the mouth. In this regard, carbohydrate. To balance hormones and relieve opiate sweets it takes time, motivation, and discipline. The initial steps you can take is to replace foods that have high glikemiks index to the lower one. For example, replace white rice with brown rice, potato chips with fresh apples.Look for carbohydrates which have glikemiks index below 55. 


You can change your habits completely by following a variety of low-carbohydrate diet. But I suggest, do the changes gradually so that the results last a long time, without the attitude of revenge.The next step, eat nutritious balanced meals as much as 5-6 times a day so you do not always hungry, are not looking for a high-carbohydrate snacks that are unhealthy. Avoid accumulation of snacks in your home closet. Replace it with fresh fruit. Finally, increase your activity. Not in front of the tv, on the couch or bed while eating potato chips.


thanks to Denny Santoso

Calorie Counter

Nutrition data can provide a complete analysis of the content of a diet including protein, carbohydrates, sodium, and cholesterol levels to give a kind of food is good for weight loss and health optimization. In addition, the nutrition of data gives fullness factor, namely the assessment of whether or not the filling of certain foods. Suppose you're starving. You suffer from stomach ulcers, not to be late to eat, not drink coffee (ulcers sensitive to caffeine in coffee). 


At one time, you are stuck in traffic accident. You are hungry and the stomach acid starts to rise. You frantically searching for a snack to fill the stomach. When it is available only stored in the glove box of chocolate. It looks good, but after that you are vomiting. How?Nutrition through the data diketahuilah that chocolate contains cocoa 'cocoa beans' as the base material. Look for cocoa through nutrition data. Was found that cocoa contains caffeine levels of quite a lot. That is why we are getting a bad stomach acid. As with coffee.

Check the Your Metabolism

Your metabolism is the most important in the diet. Metabolism is the engine. If the machine does not run correctly or faltering, your diet will fail 100%! So what should you do? I stressed that "you have to do" if you really want to achieve your ideal weight.The easiest way to check your metabolism is to recognize yourself. 


How many times do you eat in a day? Normal people eat three times a day with additional snacks as much as two or three times. 
For example, if you have breakfast at 7 and lunch at 12 o'clock, you'll usually get hungry at 10 am. That's when you eat a snack. If you only eat once or twice a day and you do not feel hungry (for what to eat when the stomach is not hungry), it means that your metabolism is not set correctly. Many of us who have tried to regulate the diet, but still not succeeded in losing weight. When it was accompanied by a sport that you think has been very heavy. Therefore you need to find out if your metabolism is correct.


There are two important things in your body's metabolic rate. 
First, the frequency of eating 5-6 meals a day is imperative to increase metabolism. 
Second, the number of calories you consume in a day. 


Use the BMR (Basal Metabolic Rate) to measure your daily calorie needs (BMR formula can be found in my article entitled Metabolic Effects of Fat Burning, this volume). BMR can be used to calculate caloric needs per day. Both count the number of calories to maintain weight or to lose weight. Enter your age, height, and weight. After knowing the needs of calories each day, make your food journal for a few days. Ideally, 4 to 7 days to obtain an average value of the type of food you consume with due regard to nutrition information, which is at the end of this book, to see how the calories of every food that you wrote in your journal. Then, compare the numbers with the calculated BMR Calculator. If calories in your journal too big, then you will gain weight. Some case, very rare cases of calories consumed is too high because it was trying to eat less. What often happens just consume too little food. Far fewer calories than they should. If this happens, the body will be malnourished, not able to burnfat, will actually store fat as a reserve for fear the body will be starving. Try to eat calories per day according to the calculation of your BMR.You must invest time to learn to recognize the calories from the foods you eat every day. Your school years to get a job, to earn a living. You also have to learn to recognize what you eat to gain weight and ideal body shape. If you successfully manage calorie foods that should be approached every time you eat, you approach the process of repairing your metabolism.


Thanks to Denny Santoso. 

Calories settings

there are a lot of mistakes in choosing foods. Some say, he's increasing your metabolism by increasing consumption of fruits and vegetables. They say, he had to eat 6 times a day: in addition to three normal meals, oatmeal + fruit snack. They understand the concept, but still wrong in applying it. 


Composition of the diet to maintain ideal body weight is 55% carbohydrate, 25% protein, and 20% fat. To lose weight, I suggest the composition of 45% carbohydrate, 35% protein, and 20% fat. How to calculate the caloric needs of each person is if you need 2,000 calories per day, number of carbohydrate calories should you consume is 45% of 2,000 calories, which is 900 calories. 


If 1 gram of carbohydrate containing 4 calories is 900 calories weight is 225 grams of carbs should you eat in a day 35% protein in 700 calories a day means, which means that 175 grams per day 20% fat than 2,000 calories is 400 calories. 


1 gram of fat contains 9 calories, which means we need 44 grams of fat per day. Imagine if you eat oatmeal, fruits, and vegetables respectively 6 times. Oatmeal is a good source of carbohydrates. Many also told me that oatmeal can  lowered body weight. However, if we eat is 80% carbohydrates even carbohydrates of oatmeal, we still can not lose weight. Excess carbohydrates as the main source of energy will be stored as energy reserves in the form of fat. If the waist size has not diminished, usually the problem is in carbohydrates. Most oatmeal, fruit, or even brown rice is the cause. Rarely be the primary cause of fat because most people who do not eat fried food diet. So, in addition to the type of food, notice the composition of your food calories.


One composition, your diet will not work.


Thanks to Denny Santoso.

Metabolic Effect of Fat Burning

We often hear the word metabolism when discussing matters related to body weight. The fat spelled out a slow metabolism, which is practically skinny fast metabolism so it does not even eat any fat. Indeed, genetic factors determine how fast our metabolism. But, you know can change your metabolism? In fact, we can program our metabolic rate? Which is often regarded as the metabolism is BMR (basal metabolic rate). BMR is the amount of energy the body needs just to live, without doing anything, that is when we are in a position to lie down and when our stomachs do not digest food.BMR will decrease as we age. 


BMR is commonly used formula is as follows: If we do activities, the BMR multiplied by the figure below:

BMR for Men, 66 + (13.7 x  weight kg) + (5 x height cm) - (6.8 x age years)
BMR for Girls, 665 + (9.6 x weight kg) + (1.8 x height cm ) - (4.7 x age years)





Example:


Anna is a girl, weighing 70 kg, height 167cm, age 28, 
Anna BMR moderate activity is 665 + (9.6 x 70) + (1.8 x 167) - (4.7 x 28) = 655 + 672 + 300-131 = 1496
Anna energy requirement is BMR x 1.64 = 1496 x 1.64 = 2453 Once able to calculate the daily calorie needs, we came to know that our bodies need calories to survive x and x calories to perform various daily activities. 
But this often misunderstood by most people. Most people think (or if I may say, everyone thought), "Eat lots of it by now, I can be fat. Means I have to eat. Eat less be thin. The less to eat, I could more quickly be thin. "From these thoughts, almost everyone trying to eat once or twice a day, to maintain personal physician formula:" If the result less than the calories in calories out of result, then you will be skinny! ".

Some people with fervor managed to eat as little as possible in order to increase the workout portion of calories into the body so much less. Did they lose weight? Apparently not. Maybe one or two of work, but when they stop dieting and return to normal diet, their weight soon climbed to the starting point. Perhaps even more severe.Referring to the example above, Anna energy needs are 2453 calories. He diet so that only 1000 calories a day. Based on our thinking about "the number of calories in smaller than the number of calories out, then we will be thin," is right: calories in (1,000) less than calories out (2453). However, there is an escape from the attention, that when Anna reduce the number of calories in such a drastic, BMR of 2453 changed the body becomes smaller.

We can not calculate how much more detail. However, the body understands only one thing, namely the owner's body in a state of danger, lack of food and possibly being stranded at sea, without food, waiting for rescuers to come. We certainly have heard of the earthquake victims buried in rubble for 5 days.Without food! The victim could still be rescued alive. Imagine, five days without food, while BMR was still 2453. Actually, in two days he was able to starve to death, run out of fat before they could be saved.But our body is a very sophisticated machine. When we consume calories in the standard, the body enters survival mode or modes in danger, when the number 2453 lowered to conserve energy reserves in the body. Fatal, the body with such conditions, will keep any food that goes into fat. Why? Because the body does not know when he will get food again. Body make energy savings. Similarly, when the crunch, we are saving money. Why? Because we do not know when we will get more money.

Our bodies are sophisticated, but he still can not distinguish whether a low calorie diet that we consume in order to lose weight, or low calories that we consume in danger (stranded somewhere without food).Solution to lose weight is by reducing calories by 500 calories per day. Can be a way to eat for 500 calories. Or, keep eating the same amount, but increase the portion of exercise to burn 500 calories. Can j uga with a combination of both. For example, diet to reduce 300 calories of food, and exercise to burn calories by 300. Do not be one-step decrease of 500 calorie foods and exercise to burn 500 calories. It will lower our BMR.

For the BMR program to remain high, we have to eat as often as possible. It is recommended to eat 5-6 times: 3 main meals and snacks 2-3 times.If we want to reduce calories by 2,000, then divide the allotted 2,000 calories into 5-6 meals. 


Do not eat a full 6 times. Roughly speaking, Anna's energy needs are 2453 calories in a day. If he eats too few calories in just that of 1,000 calories (even though the correct diet only reduced about 500 calories), then the formula becomes 2453-500 = 1953. Anna energy requirement is 1953 calories, while food intake is only 1,000 calories. The deficit amounted to 953 calories. When a deficit occurs, the body tries to restore the deficit. This is what eventually became the yo-yo effect of dieting, which after drastic weight loss, not long after the weight back up quickly. Hopefully this article can bring more information to us. Then we can adjust your diet so that the burning of calories in the body happens to the fullest. Good luck!


Thanks to Denny Santoso.