"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
No comments:
Post a Comment