Unhealthy dieting

Summer is approaching, you're horrified look in the mirror? Your silhouette from last year definitely changed to the disadvantage? You can not push you in your favorite jeans and your summer dress is somehow too small? This problem comes back every year, and you often fight with unnecessary pounds to no avail. Quite often try to get rid of excess of fat reach out for the diet pills, miracle diets or reductive.


Such seasonal outbursts often result in weight loss vitamin deficiency in the body, which is associated with the loss of one lbs, while the other adverse processes such as, hair loss, brittle nails, or deterioration of the skin. Often, after stopping the diet problem with reducing the weight returns with double force. In this way, our body protect itself against shortages of food, and excess calories stored as fat. As you can see the effect is short-lived and gives us more harm than good.

In order to effectively dump the redundant kg weight loss process must unfold over time. Properly we should shed 1-2 lb per month. Essential in this process is the appropriate dose of motion and apply the correct diet. A diet that provides our body with essential nutrients such as vitamins, proteins, carbohydrates and healthy fats.

If you do not know how to compose a wholesome healthy meals should / looking for advice from a nutritionist, who will select an appropriate diet to suit your needs.



Remember that healthy eating is a habit for life, not just short-term seasonal spurt. Each of us can enjoy good health and a slim silhouette for many years, without too much sacrifice.

Healthy Snacking

Persons having a problem with overweight, often in order to satisfy the hunger eat unhealthy snacks between meals. Quite often these are the chocolates, chips, or the seemingly benign cells. These products are a calorie bomb, but unfortunately do not provide our body with vitamins rzadnych. Unhealthy dietary habits, we can replace the nuts, dried apricots, raisins, and almonds. They are also very calorie products, but provide us with many valuable components in the form of vitamins, beneficial vegetable fats and mineral salts. They are a valuable source of iron, zinc, silicon, and B vitamins Sweets may well be replaced by fresh fruits and vegetables. These products are an excellent alternative for people who can not imagine the movie without snacking sense :-)
Many of us do not realize how much hidden sugar (and therefore calories) is in the drinks, or juices that we drink every day. In fact, they are calorie bomb, filled with sugar and artificial dyes. Just look at the composition stated on the packaging. The man should drink 1.5 to 2 liters of fluid a day. An excellent way to hydration (except water) are, herbal teas and freshly squeezed fruit juices and vegetables.

Proper nutrition

In the normal diet should be based on providing the body with all the essential nutrients such as proteins, carbohydrates, vitamins, minerals and even fats. Because it is fat is necessary for us to live, ensure proper operation of our nervous system, and thus the brain. Fats should only occur in a healthy form. Please refrain from animal fats to vegetable fats. Excellent sources are fish, olive oil, nuts, flaxseed, pumpkin seeds, etc. Animal fats, and so saturated fatty acids increase blood cholesterol levels, which is associated with risk of coronary heart disease.



The primary base of a healthy diet are well-balanced meals. Take only as many calories as your body can burn. Meals should be served in small quantities, but every 2-3 hours. Making our swinging metabolism returns to normal, and your body will work at higher, and most importantly, constant speed. Inevitable, so the question is how many calories to eat to lose weight or not gain weight? The easiest way to determine this is by looking on the internet stronek in which calculators are used to calculate your daily caloric needs. Just enter the weight, height, age and degree of its activity.


My iron rules:



• Breakfast is the key! It gives energy for the day.
• Every morning I eat a bowl of porridge (100g) with milk and raisins.
• 3 main nutritious meals a day: breakfast, lunch, dinner.
• At least 2 times a week fresh fish or seafood.
• do not use hunger strikes, try to eat regularly, every 2-3 hours in small quantities.
• drink plenty of water, 1.5-2 liters per day.
• Do not eat sweets, do not use sugar - only occasionally.
• Eat plenty of fruits and vegetables.
• Nuts, sunflower seeds, pumpkin seeds, flax seeds are the healthiest source of healthy subjects. vegetable fats - stateful perfect snack.
• Green tea, peppermint, chamomile greatly improve digestion. I drink three times a day.
• Regular exercise (swimming, biking, skating, skiing, running, etc. depending on the season).

Poor dietary habits

In USA, mainly on the tables of guests is stek with potatoes or stew thickened with flour solidly. And many of us can not imagine lunch without a solid piece of meat. Our American cuisine is based mainly on the fatty meats fried in even more oil. Often quoted portions are too large, so we get up from the table sluggish and drowsy. We do not have too much energy, so often many "lords" breaks the after-dinner nap. I wrote a not insignificant "masters" because it was my dear sir prepare, and then served on the table, these tasty dishes. Of course, the tastiest morsels (and therefore the most Fat) goes on the plate of our men. Not infrequently we ask with a disarming smile, "may good measure, dear," chmmm .... my question is how these habits? Do you derive from our long-standing tradition?




Remember now your last family reunion - there will be a good example of Christmas or other family gatherings. A few days before the big feast there is a nervous atmosphere. Obviously can not miss anything, anything that is nothing to eat. A good hostess needs to take care of your guests, no, because what the family will say how it will look like. We have to show your best side. The usual practice is that we sit at the lavishly set table and seven hours by the bite we eat all sorts of calorie treats. Many of us often have had enough, but there are so many things to try ehhh think to myself "tomorrow I go on a diet." Reminds me of a certain thought, "man is a pig," or, however, that for sure .... After all, even an animal knows its moderation, and when it is already saturated, moving away from the bowl, or bury food in a safe place.


Often, after such a feast complain that came to us a few pounds and feel sluggish and drowsy, without any energy to life. Unfortunately, we do not eat it only during large events, the real problem is that unhealthy food on our table guests every day. I eat too many sweets, often replace unhealthy food lunch with McDonald's. Another sins are too big gaps between meals, just eat irregularly, so that our metabolism is slowed and the body is working at idle.

How do I start dieting?

A healthy lifestyle has now become a very fashionable topic. More and more people care about their health, diet and reducing applied extensively practiced. While the daily dose of traffic here is how the most desirable, most popular weight loss diets cause more harm than good for our body. This is due to the fact that these diets are limited to the consumption of selected products that are not able to meet all the needs of the organism. And so it does not provide him with enough high in protein, carbohydrates, fats and vitamins. That is why persons who are on a diet often suffer from decline in the overall physical condition, drowsiness, lack of energy and motivation to act. Moreover, they often are irritable, easily falling into anger. The mood swing is certainly a very burdensome for the immediate environment, in which they reside.

The process of the fight against unnecessary pounds should start gradually - in small steps. At the beginning of us limit the consumption of sweets and processed foods fast food, or chips. We replace sweet carbonated drinks, mineral water, juice or fresh fruit or vegetables. MAKING frequent physical activity, but one that will make us happy, and will not be inconvenient obligation. They may be, for example, long walks with dogs, swimming, or jogging. We must remember that physical activity has taken our habit, part of our lives, not just seasonal uprising.










Weight loss plan

1.Wytyczenie possible to achieve the aim - the assumptions we want to achieve (preferably 1-2 lbs per month)
2.Motywacja
3.Obliczenie individual caloric intake
4.Plan healthy menu (remember the 3 main meals-breakfast, lunch, dinner).
5.Do not eat of sweets, crisps, processed fast food, etc.
6.Include to your diet as many fruits and vegetables.
7.Regulary accepting meals, every 3-4 hours.
8.Last light meal 2-3 hours before bedtime.



HELPFUL TIPS:

• Remove from the refrigerator all the fattening and unhealthy products. In moments of weakness will not tempt you :-) ...
• Before a planned weight loss go shopping. The store only choose healthy products that will be necessary to prepare the diet (previously planned) meals.
• NOTES - will allow you to consciously control the number of calories. Save it all the meals they ate / Fort together with the calorific value.
• kitchen scales - without the weight of it will be difficult to determine whether the hand holding an apple weighing 100g or 200g. Thus, to determine the calorific value will be inaccurate.
• Purchase tickets for the gym, pool, or fitness club - will have no extra motivation to take up physical activity.
• Control weight of not more than once a month. Measurement of body circumferences using a centimeter tape is much more accurate. The results obtained in a notebook handy to save.