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August 29 2017

To lose weight with health it is necessary for the body to consume more calories than it consumes. That is why the two most important measures to reach the ideal weight are to adjust eating habits and to practice physical activities. But this should be done gradually and with a healthy and varied menu. Follow the tips to lose weight in a healthy way:
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Tip # 1: Eat Foods That Burn Fat

Some foods help you lose weight because they stimulate fat burning. The hibiscus tea, lychee, blackberry meal are among them.

Tip # 2: Eat foods that swell

Foods rich in omega 3 (salmon, tuna, sardines, herring, mackerel, flax, nuts) contribute to weight loss due to anti-inflammatory action.

Weight-Loss Tip # 3: Increase Satiety

Foods rich in fiber provide greater satiety, so hunger takes longer to appear, which helps you lose weight. The main sources of fiber are: fruits, whole grains such as rice, wheat, rye, barley and oats. Legumes such as beans, lentils, chickpeas and peas and vegetables also have good amounts of fiber. Seeds, such as chia, linseed and pumpkin seed, also have fibers. Learn all about fibers.

Tip # 4: Eat Foods That Speed ​​Up Metabolism

Foods with thermogenic action stimulate the highest calorie burn. The main thermogenic foods are: pepper, green tea, cinnamon, ginger and coffee. See the benefits of thermogenic foods.

Weight-Loss Tip # 5: Make Snacks!

The ideal when you want to lose weight is to do the three main meals (breakfast, lunch and dinner) and two or three small snacks. This will keep your metabolism running all day, give more satiety, lessen hunger out of hours, and prevent you from overeating in large meals. The interval between each meal should be at least 2 hours.

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Tip # 6: Invest in a balanced and varied dish

Healthy eating calls for nutrient balance and variety of foods. It is worth investing in fruits, vegetables, vegetables. Do not forget to complete the menu with different types of meats, cereals, legumes (beans, lentils), milks and derivatives, food groups essential for daily food.

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Tip # 7: Avoid restrictive diets

Diets that drastically cut calories or some specific component, such as carbohydrates for example, are considered restrictive. To lose healthily is expected to lose between one pound and one pound per week. More of this may be a sign that you are not performing the most adequate diet. Monotonous food with little variety of food does not bring all the nutrients that the body needs, which may even affect immunity and the body most vulnerable to disease. Diet of shakes, gluten-free diet and soup diet are some examples of restrictive diets.

Tip # 8: Invest in teas that help you lose weight

Some of them, such as green tea, black tea and cinnamon tea, stimulate caloric burning. While hibiscus tea helps less fat accumulate in the abdomen. See teas that contribute to https://blogofweightloss.wordpress.com weight loss.
Tip # 9: Practice Fat Burning Exercises

The World Health Organization recommends practicing at least 150 minutes of moderate exercise a week for a person to be considered active. That is, by practicing an hour of exercise in three days a week (180 minutes), you already surpass this goal! To burn fat and lose weight, it is important to invest in aerobic activities such as: walking, running, cycling, dancing, swimming, among others.

Tip # 10: Be sure to gain muscle

Practicing strength exercises such as bodybuilding and pilates are also superimportant to gain muscle and make the body expend calories. See the benefits of bodybuilding to lose weight

Tip # 11: Beware of fad diets

There are a number of diets that promise fast weight loss. Be aware of how much this weight loss is achieved. Many of them lead to muscle loss, which is especially damaging for those who want to lose weight and maintain their weight after that. Some of these diets are:

Tip # 12: Decrease salt and sugar intake

Salt is the main source of sodium, a mineral that in excess in the body increases the risk of hypertension and fluid retention. Already the sugar consumed in excess becomes fat accumulation, mainly in the region of the belly. Food sources of simple carbohydrates are high in sugar. Among them are: added sugar, soft drinks, sweets and those that count with a lot of white flour, like breads, pastas and cakes.

Weight Loss Tip # 13: Know When Something Is Wrong With Dieting

Some signs that fast weight loss is harming your health are: hair loss, weak and brittle nails, discouragement, weakness, indisposition, dizziness, sagging and constipation.
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Tip # 14: Stay Away From Trans Fat

This type of fat can be found in some biscuits, ice creams, industrialized cakes, among others. Trans fat increases LDL (bad cholesterol for the body) and decreases HDL (good cholesterol). In addition, it also acts by increasing the triglycerides that can be stored in adipose tissue. Look at the risks of trans fat and where it is found. See the risks of trans fat and where it is found

Tip # 15: Reduce saturated fat intake

The consumption of saturated fats in excess is related to the accumulation of fat in the body, that is, difficulty to lose weight. Foods with large amounts of saturated fats are: red meats, whole milk, butter and cheeses.

Tip # 16: Keep an eye on food calories.

Looking at the food label is a good way to control calorie consumption. Know that carbohydrates have 4 calories per gram, while proteins also have 4 calories per gram and fats have 9 calories in each gram. Learn how to decipher food labels.

Tip # 17: Drink an average of 2 liters of water per day

Consuming the right fluids contributes a lot to getting healthy in a healthy way. The recommendation is to ingest 30 to 35 ml per kg of body weight of liquids, which on average is around 2 liters per day. See the importance of drinking water during the day for weight loss and drinking tips.

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Weight Loss Tip # 18: Maneire na cervejinha

Alcohol is a substance toxic to the body and the liver gives preference to metabolize it first. This change in the metabolism of the liver favors the accumulation of fat in the body. See the risks of excessive consumption of alcohol for health
Tip # 19: Reduce Daily Calorie Consumption

For fast weight loss many people opt for an extreme reduction of calories. Consumption below 1200 calories per day is not weight-loss oriented and can lead to problems like weakness, fainting and of course, accordion effect. Here's how to cut extra calories from meals.

Weight Loss Tip # 20: Find Out What Your Ideal Weight Is

The Body Mass Index (BMI) is a way of assessing whether the person's weight is within the considered healthy or not. It is calculated by weight in kilograms divided by the height squared (kg / m²). Although it does not show the proportion of fats and muscles in the human body, BMI helps to get a sense of whether the individual's weight is within the considered healthy or not. Calculate your BMI here and find out your ideal weight. .

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