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.