Weight Loss 12 tips for slimming unknown but useful

Many of us do not know some basic things and pourant highly efficient when it comes to finding the line. Here they are.

Foods that release fat so surprising why watch TV may not be as bad as you thought through the good fats, includes 12 tips for your incredibly simple (and yet many people do not know) to obtain the desired weight loss.

1) You must eat fat to overcome the
Although eating too much awful fat (saturated version found in highly processed meats, and the trans version in some cookies and crackers) is bad for your health and your waistline, a diet rich in good fatty acids (fats unsaturated are an example) can help, however.

Numerous studies have shown that the good fats (like the monounsaturated fatty acids present in olive oil, nuts and avocados) are strong reducing abdominal fat.

Other sources of good fats are polyunsaturated fatty acids (found in fish, fish oils, nuts and seeds). Furthermore, help the polyunsaturated fat hunt. A Dutch study has found that consumption of these fats leads to a resting metabolic rate (the number of calories used just to survive) higher. This type of fatty acids is also burned faster than the saturated fats in the body.

In addition, lipids help fill you up so indirectly to be thin. They have 9 calories per gram compared to 4 for proteins and carbohydrates. Be eating something delicious like a handful of nuts or some peanut Berreur on wheat crackers can full fill you up for hours.

2) A daily dose of chocolate to reduce your waistline
Many of us like to find plenty of excuses to always add more chocolate in our lives. To release the fat, here's the trick: eat lots of little sugar and cocoa. Cocoa contains more antioxidants than most foods and is good for so many things, including weight loss when consumed in moderation.

In a study published in June 2011 in the journal " Journal of Nutrition ", researchers examined the effect of antioxidants found in cocoa in obese diabetic mice. Since the life of a diabetic person is shorter than 7 years on average, the scientists looked for any anti-aging promise that increased consumption of cocoa could provide.

The researchers' conclusions were categorical: the mice lived longer. Cocoa reduces the degeneration of their aortic arteries, and it blunted fat deposits.

To add more cocoa to your diet, you can buy the unsweetened and add to smoothies, coffee and other revenue.
12 tips for midlife weight loss

3) Dairy products encourage the thinning.
Unfortunately, some myths persist regardless of that products made ​​with milk sabotaging an attempt to find the line, but science has proven that this is not true at all.

Various studies have shown that those who suffer from calcium deficiency maintain a higher body fat and less control over their appetite. Moreover, several studies have shown that dairy sources of calcium (such as yogurt, low-fat cheese or fat-free milk) are significantly more effective in accelerating weight loss than other sources.

A study by the University of Tennessee (USA) has also shown that eating three servings of dairy per day significantly reduced body fat in the body in obese subjects. If they restrict their caloric intake slightly while continuing to absorb the same amount, it accelerates the loss of fat and extra pounds.

4) Lose weight fast and early is the best way.
In addition to offering a psychological stimulation from the start, losing weight quickly initially could also help keep the weight off longer, especially in obese people. For those of us who are accustomed to hearing a slow and steady weight loss is recommended; this news may be slightly shocking and cons-intuitive.

In a study published in 2010 and conducted by the University of Florida (USA), when the researchers analyzed data on 262 women of fifty years fighting against obesity, they demonstrated a degreasing rapidly led to a higher overall thinning and more successful at the long term when it comes to weighting stabilization thereafter.

5) You just do sports only to thin is not effective.
Many people believe they can eat whatever they want because they do a lot of sports. The problem is that often they do more exercise, and more they are hungry. And the further they eat, the more they need to exercise to maintain a healthy weight.

This is a vicious cycle that may make them gain weight regularly every year. Think you have the right to eat whatever you want as you exercise later in the day is actually a very dangerous state of mind, especially if you look at studies that have analyzed the subject. It turns out that various research scientists found to that merely play sports for slimming is not efficient: body weight only decreased by 3% in this case.

6) The difference between being overweight and having a healthy weight can sometimes be explained by the move.
Studies have shown that people who are naturally thin are automatically (sometimes even unconsciously) ways to offset the calories they ingested too. You know the old story: these people seem to eat all day, all they want, without ever taking a kilo.

However, believe it or not, spontaneous physical activities such as tapping the fingers of the hands, bending, brushing hair, washing dishes, etc.... can burn 350 calories or more per day, according to a U.S. study.

7) Long cardio sessions do not help you burn fat.
Are you still the same workout repeatedly? You run on the treadmill, then do the elliptical trainer, and you end up with a walk on the treadmill, all in a specified duration and fixed? Unfortunately, this strategy may be ineffective training when you want a thinning and burning fat.

The aerobic exercise required that you increase your energy output. Because our body is always trying to stay balanced, this type of movement can effectively act as a biological indicator for you to eat more, which can sabotage efforts to lose weight.

In addition, research shows that continually make the aerobic training is not a strategy for weight management as effective as your body by surprise aerobic interval training (short exercises at high intensity, followed by other low, so on) or by weight (pumps, squats, anything that strengthens muscles and increases the power).

8) Watching TV is OK but not too long and choose programs that make you laugh.
We are not going to recommend you to abandon your workout routine's sports and sit or lie all day on your couch with your hands full of chips. However, TV is not the absolute enemy of weight loss; many experts consistently point, especially if you use it to make you smile and laugh.

Here's why: stress a devastating effect on your health (studies show it is capable of increasing fat mass in the stomach and slow down the thinning), and laughter is the perfect anti-stress, the perfect antidote the release of fat.

It may surprise you, but the TV can help burn calories. When British researchers analyzed the number of calories burned by the profound laughter and compared to the number of calories burned by other daily activities (lifting weights, running, or vacuuming, for example), they found an hour of intense laughter can burn as many calories (up to 120) a half-hour walk at the moderate pace (5 km / h) .

9) Consider too would create strong cravings for junk food.
If you're like many employees work in an office, your work will ask you two sitting difficulties in weight management: not only are you physically inactive and sitting at a table during most of the day, but it typed of mental work and knowledge-based complicates the control of appetite and could make us eat more calories and fat. This does not help clear thinning.

Various studies suggest that because brain neurons rely almost exclusively on glucose for energy, intense mental work causes unstable blood sugar. Since this type of work requires glucose to produce maximum intelligence, we naturally seek to get more energy.

To thwart this factor that increases the fat intake, it is important to eat plenty of foods that can fight hunger and high in fiber, protein and calcium. So the next time you have a little hungry, looking for a nonfat yogurt or carrots with peanut butter instead of taking a bag of chips.

10) Drink a glass of wine daily is effective in reducing body fat.
Many people wonder if a drink is tolerable while dieting. The good news is that many studies have clearly shown that drinking a glass of red wine everyday is pleasant for your health. Now, several studies conducted on animals suggest that this drink can also decrease the fat mass.

In a large study of more than 19,000 women of fifty years and have a normal body weight, those who drank a few glasses of red wine per week gained less weight and were less likely to be overweight than those who did not drink at all.

In another 2006 study, conducted on animals, researchers found that resveratrol (a potent antioxidant present in red wine) improves physical endurance to be able to play sports longer, and protects from obesity-related to food and insulin resistance ( a precursor of type two diabetes ).

11) All sugars are not bad for a thinning.
It is no secret that Western countries have a problem with sugar ( some experts do not hesitate to use the term addiction ). Experts say Americans eat the same 22 teaspoons per day on average. However, the recommendations are 6 per day for women and nine men.

Although lowering the overall consumption of sugar can be a excellent decision for good health, you should also consider sharing some of your sugar cons of honey.

Various studies have shown that honey can be beneficial in reducing weight gain and adiposity (when it replaces sugar) . These are a fat-rich nutrient is a good alternative, with antibacterial, antiviral and antifungal. Honey may improve control of blood sugar, suppress coughs and strengthen the immune system. It can only help to lose weight if you are addicted to sugar.

12) Your secret to successful weight loss can be a good HEPA air filter.
More and more studies show that toxins, chemicals and toxic compounds riddling our food and personal-care products to help make you fat. Devices equipped with HEPA (air purifiers, vacuum cleaners, etc....) can therefore help you lose weight indirectly.

You should know that air pollution is a particularly harmful. A study published in 2011 and conducted by the School of Public Health, University of Ohio (USA) found that exposure to fine particulate matter (air pollution) can result in insulin resistance, lower glucose tolerance and increased inflammation. This finding has led researchers to note an exposure to air pollution as a risk factor for diabetes. And as we all know, diabetes eat obesities are close cousins ​​(80 to 85% of people with type two diabetes is obese) .
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The largest country of the world where most people are obese?

Here are two classifications of countries most affected by overweight in the world: all countries AND between developed.

Although the growth in obesity rates has slowed in a small number of industrialized countries over the past 10 years, more and more people living in the developed world are obese (more than ever), according to many reports and studies. In this article, we will rank among the states in which you live most obese people in the world. Discover the same time the world records on body weight (women and men larger and leaner) .

The first classification will include all the nations of the world without exception. It includes people who are overweight. The second will focus at most on developed countries on Earth, and only includes people suffering from obesity. To give you an idea of the extent of this epidemic, know that one in nine is obese in the world. Discover without delay two Tops 20.

According to a 2005 study by the World Health Organization (WHO) , more than 1.6 billion people (aged over 15 years) are either overweight or obese in the world. In 2015, WHO estimates that about 2.3 billion, Earthlings will have extra pounds (0.7 billion obese). Recall that if a person is considered overweight if she has a BMI over 25 and less than 30 (she was obese with a BMI greater than 30).

Your list the 20 largest countries of the world (according to WHO figures from 2005), ranked by rates of overweight or obese (both cumulative) each:

This table reads: about 1000 people living on Nauru, 945 are either overweight or obese (94.5 out of 100 individuals).

Note that France is at the 128th place in this classification "all countries" with a rate of overweight and obesity of 40.1% (Canada is 35th with 61.1%, Belgium is the 104th with 46.3 %, Switzerland is 63rd with 55.4%).

These are official figures from 2005; overweight and obesity had prevailed since that time even more (the% are higher for all states in 2012). I will update the rankings in this article as soon as a new study by serious organizations seemed.

The rate of obesity may be an indicator of trends in nutrition, health and culture of a nation. We notice that many Pacific Island nations (the Republic of Nauru, the Federated States of Micronesia, Cook Islands, Tonga, Niue, Samoa, Palau, Kiribati) have problems with body weight at the time modern, mainly because they have abandoned their traditional foods to adopt processed foods, cheap and easy to purchase from the West.

Moreover, the tiny island of Nauru keeps the tradition of holding ceremonies that are fattening, where female infants are kept indoors and fed to be excess. This legacy and the transition from a diet of fruit and fish to Western-style meals, were devastating in the island nation of the Pacific Ocean.

For the record, 24% of Americans were overweight in early 1960. In 2005, this percentage reached a staggering 74.1% (and we can expect an even more terrible in 2015, when the next big reports issued by government agencies).

A report by the OECD (Organization for Economic Cooperation and Development) and indicates that in 2010, five hundred million people are obese (BMI over 30) in the world.

According to the updates made ​​in early 2012, which analyzed data from 10 rich countries analyzed in the OECD report on the 2010 statistics, the obesity rate was significantly reduced or stopped growing in England, Hungary, Italy, South Korea and Switzerland. He has continued to increase only slightly in France and Spain.

In many cases of slow growth of this weight problem, nations have passed laws imposing higher taxes on fatty and sugary foods.

At the other extreme, the obesity rate increased by 4 to 5% in Mexico and the United States (the nation which has the highest rate of all industrialized countries with regard to this health problem ) .

Overall, obesity rates prevailing in the developed states are alarming to alarmingly high, ranging from 3 to 4% in South Korea and Japan to over 30% in the U.S...

The report also found that these rates are creeping more and more the result of social and economic inequalities. For example, less-educated women are 2-3 times more likely to be overweight than their counterparts who received adequate education, and obese workers earn up to 18% less than those who are not.

The OECD report said that the implementation of a comprehensive strategy for preventing obesity would save over 155,000 lives a year in some nations.

Here are the top 20 most obese countries in the developed world (according to the OECD), classified according to the rate of obesity for each state:

This table reads: about 1000 people living in the United States, 338 obese (33.8 out of 100 individuals).

Note that France is in 28th place in the rankings with an obesity rate of 11.2% (Belgium is 22nd with 13.8%, Switzerland is 32nd with 8.1%). In rich countries, 17.2% of women are obese, on average, against 16.6% for men.

As you can see, the Pacific Island nations (which have captured the top spots all world nations combined) as the Republic of Nauru and the Federated States of Micronesia are not part of this ranking because they are not part of industrialized countries (at least in the eyes of the OECD).
how many people are obese in america 2012

Experts believe that it is not surprising that more and more people become overweight worldwide. They blame urbanization, the influx of Western lifestyles (including fast food choices, lack of physical activities, stressful jobs).

Because of urbanization, more people live in more dense environments, in cities where they are away from sources of traditional foods, and they depend on an industrial power.

Modernization is now bringing countries with small populations and few resources to depend on imported foods (too often transformed). How Western diet overwhelms all other states of the world, and many people are not genetically built to cope with that.

The change in lifestyle is most evident in the South Pacific. On the list of 20 countries with the largest in the world, 8 of the top 10 are in the Pacific region.

Over the past 50 years, this place in the world has established economic ties with the United States and New Zealand, which has caused a surge in imports of Western products and a significant change in the diet.

Other factors contribute to high rates of obesity in these island states. These include the traditional belief that beauty is marked by a large corporeal size, dependence on imported food (often fat and low in nutrients), the decline in physical activity caused by the fact that there is less Work related to agriculture and farms.

Moreover, developing nations must manage what many experts call a "nutrition transition." Economies that were used to deal mainly under nutrition must now fight against obesity.

This problem of excess weight became a problem of poverty. Poor people are more likely to eat junk food. These people are filled with foods high in calories but low in nutritional value.

The problems of obesity rates increase dramatically in countries that are plan economic development. Rural workers move to urban areas and do less physical work. Traditional diets low in fat (and that includes local products) are supplanted by power transformed that are high in fat and sugar.

The health risks associated with excess weight in the body are numerous and important. The cardiovascular disease, type two diabetes, hypertension and stroke are some of the dangers. The example of Nauru (the most obese state in the world to recall) is striking: 31% of the population are diabetic.

It is vital that the world became aware of these risks. Future generations are already threatened. Indeed, more than 45 million children aged under 5 are overweight worldwide. However, the majority of these children are likely to be obese in adulthood.

The economic and social development and policies in the areas of agriculture, transportation, urban planning, environment, education, processing / distribution / food marketing influences children's food preferences and habits physical activity. These influences promote increasingly unhealthy weight gain, leading to a steady increase in the prevalence of childhood obesity.
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Ideal weight chart

Ideal weight chart and energy requirements

Do not just stop at this page because you will also find a table below the requirement of calories needed by your sex and weight.

ideal weight chart for men by age and height

This table is very useful because it shows us how many calories we take in accordance with our weight and our activities we do during the day.

Of course it is indicative and varies from person to person but we can take as an example to compare the amount of food we eat and the actual amount of food that we ingest.

Never forget that proper nutrition should always have three main meals and two snacks.

The main meal should be breakfast that should always be served with food and of course plenty of healthy and satiating as fat milk, yogurt, jams, honey, sweet cakes or light homemade fruit will dry biscuits or light bread and cereals integrals.

The second meal is the meal that must bring us nourishment and has sated. There is nothing better than to be served a dish with noodles or rice combined with vegetables cooked in a healthy way even without using butter or animal fat, but always preferring our delicious olive oil.

The last main meal is the dinner that must always be light to be easy on your stomach before bed. A great dish of lean meat or fish or eggs or cottage cheese are certainly 'more a' good solution for our dinner of course, always accompanied by side dishes of vegetables.

As for snacks mid-morning and mid afternoon are vital if we get hungry for lunch or dinner. They're great snacks such as fruit juices, fresh fruit, low-fat smoothies, yogurt, whole grains etc..

Duranti our meals and snacks we prefer to eat whole grains that being rich in fiber will help us a great help to our intestines to be regular.

Do not forget to drink during the day the course 'of all water before and after fresh fruit juices and skim milk. Avoid drinking carbonated drinks instead of sugar or rich that swell and we only make so many unnecessary calories.

Make a proper physical activity is essential for a healthy body needs only to walk over and give up the car to go downtown or at work. Rediscovering the bicycle, especially in warm weather, it will benefit our bodies.
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Summer diet


Now we have the summer is here and with this you must discover the body rolls and often displaying accumulated flesh. During their long winter months.

There are no problems to get in shape or stay in line just control themselves a bit!
First of all, in our favor is the heat that often takes us a desire to eat fatty foods and instead makes us want to eat fresh and healthy foods. Why not take advantage!

Green light for salads, grilled vegetables or raw vegetables and lots of fruit!
As the summer menu will propose a day of diet type that you can follow and vary as you wish provided you do not bring food fats:
Summer diet

diet during the summer - Breakfast
diet in the summer - lunch
diet during the summer - snack
diet in the summer - dinner

Depending on your habits, coffee or tea milk with cereals (preferably those with low fat) or biscuits. Alternatively, you can enter the milk and or yogurt probiotic drinks very well.

If you are at home you can make an 'excellent salad of refreshed pasta dough by adding all the seasonal vegetables that you like more: eggplant and zucchini pickles to taste. The first after a nice fresh fruit salad alternatively two slices of melon and summer lunch is made.

If you're out of business can take a second of perhaps adding salads to your salad as the chicken or tuna and mozzarella here like a lemon sorbet dessert or a scoop the ice cream Usto fruit.

By the mid-afternoon snacks will be fine fruit (peach apricot melon, etc.) and those who did not take the ice cream for lunch a scoop of ice cream or fruit ice.

For dinner, there are several alternatives, grilled vegetables and lean meat, a nice plate of prosciutto and melon, mozzarella and tomato cottage cheese and fresh vegetables or low-fat cheese spread on a slice of bread. Even a simple bruschetta topped with olive oil goes well maybe d 'olive oil and fresh tomatoes. You can be round off your meal with slices of bread or creakier at your leisure. After dinner, a slice of watermelon will refresh, and you will satisfy.
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Diet house


Those of you who do not or have never tried one? There are those who try the diet to lose weight fast, or who want to binge eating after a period of detoxification. Personally, I think more than following a diet should we follow the right way to eat a healthy diet, daily change of the food but paying attention to portions and fats.
This page of the site is dedicated to those who for various reasons want to start a diet. I highly recommend reading the site so you can see how to eat healthily every day, but if for reasons of time you want to follow a diet ... here it is!

This diet is recommended for all persons who intend to lose a bit 'of pounds. Given the ingredients must follow the person who intends to dine at home, but do not despair in those who eat away from home will find out for those who eat a diet to lose weight without too much trouble.

If you see any fruit or vegetable that does not match the season when you are replacing it with a fruit similar to the season.


diet house menu
Breakfast: a cup of tea with four slices wholemeal bread.
Lunch: soup, mixed vegetables, grilled monkfish (110 g) and as a side dish of boiled artichoke salad (150 g).
Snack: Fruit smoothie (115 g of bananas and pairs 60 g 35 g of skim milk).
Dinner: warm salad of potatoes (145 g) boiled with carrots (60 g) boiled eggs boiled or cooked in the microwave without oil or butter, bread (50 g).
On this day, we add to foods 15 g of olive 'oil equal to three teaspoons.

Breakfast: apple centrifuged (130 g) honey (10 g), banana (60 g) and orange (one orange).
Lunch: Spaghetti (60 g) Parmesan (5 g) and oil (10 g), chicken breast with apples (see recipe section) (145 g), fennel and carrots (100 g).
Snack: a banana.
Dinner: roast beef, grilled (80 g) courgette with parsley (see recipe section) (240 g) bread (70 g).
On this day, we add to foods 25 g of olive 'oil equal to five teaspoons.

Breakfast: orange centrifuged (130 g), apple (100 g) and lemon juice (one lemon).
Lunch: pasta with vegetables (carrots, zucchini and a little 'grain) (60 g), baked swordfish (110 g), lettuce and carrots (70 g).
Snack: apple puree (80 g apples 25 g of skim milk and 5 g of sugar).
Dinner: a 55-g slice of smoked cheese, green beans (135 g): a full package of crackers.
On this day, we add to foods 15 g of olive 'oil equal to three teaspoons.

Breakfast: a cup of tea with four slices wholemeal bread.
Lunch: pasta with zucchini (60 g), fat-free ham (75 g), boiled spinach (180 g).
Snack: two slices wholemeal bread.
Dinner: grilled chicken (80 g) with hot potato salad (80 g) carrots (160 g) whole-wheat bread (50 g).
On this day, we add to foods 15 g of olive 'oil equal to three teaspoons.

Breakfast: apple centrifuged (130 g) and carrots (130 g).
Lunch: pasta with cauliflower (70 g) low-fat cheese like mozzarella or cottage cheese, boiled fennel (260 g).
Snack: four biscuits.
Dinner: turkey breast or grilled chicken (100 g), salad with lettuce (35 g), radish (120 g) and tomatoes (60 g), bread (50 g).
On this day, we add to foods 10 g of olive 'oil equal to two teaspoons.

Breakfast: It skimmed latte (1 cup) with six biscuits.
Lunch: soup, rice, grilled beef (100 g), salad of fennel and carrots (170 g).
Snack: apple puree (80 g apples 25 g of skim milk and 5 g of sugar).
Dinner: an omelet (one egg and 5 g of cheese) boiled peas (140 g) bread (50 g).
On this day, we add to foods 15 g of olive 'oil equal to three teaspoons.

Breakfast: apple centrifuged (130 g) oranges (two oranges) and honey (10 g)
Lunch: Pasta with tomato sauce (60 g see recipe section), grilled pork loin (100 g), broiled peppers (100 g).
Snack: four biscuits.
Dinner: filet of soul in the pan (100 g) mixed salad vegetables (at will); cracker's integrals.
On this day, we add to foods 15 g of olive 'oil equal to three teaspoons.

Most people cannot dine at home for reasons of time, therefore, tend to eat fast food losing sight of practical health and the line. If you must eat out here is the diet for you!


Breakfast: It skimmed latte (1 cup) with eight biscuits.
Lunch: bread is not all 'oil with ham and tomato, 1 freshly squeezed' orange.
Snack: an apple
Dinner: risotto with shrimp and clams (70 g), boiled carrots, a pair.
On this day, we add to foods 20 g of olive 'oil equivalent to four teaspoons.

Breakfast: It skimmed latte (1 cup) with eight biscuits.
Lunch: sandwich with arugula and bresaola common; a grapefruit.
Snack: a kiwi.
Dinner: rice with cabbage (see recipe section), boiled spinach, a banana.
On this day, we add to foods 10 g of olive 'oil equal to two teaspoons.

Breakfast: a cup of tea with eight biscuits.
Lunch: sandwich joint with grilled vegetables and a slice of cheese, an 'orange.
Snack: a pair.
Dinner: pasta 'oil and parmesan cheese (5 g of grain), boiled broccoli, nuts (20 g).
On this day, we add to foods 15 g of olive 'oil equal to three teaspoons.

Breakfast: It skimmed latte (1 cup) with four slices wholemeal bread.
Lunch: one slice of pizza margarita, grapefruit juice and decaffeinated coffee.
Snack: a kiwi.
Dinner: Pasta with Broccoli (see recipe section), boiled carrots and fennel (170 g) two tangerines.
On this day, we add to foods 15 g of olive 'oil equal to three teaspoons.

Breakfast: a cup of tea with four slices wholemeal bread and honey (5 g).
Lunch: white bread with tomato and mozzarella oregano, freshly squeezed 'orange and tea.
Snack: a banana.
Dinner: pasta with tomato sauce (60 g see recipe section), boiled green beans (140g), a pair.
On this day, we add to foods 15 g of olive 'oil equal to three teaspoons.

Breakfast: a pot of yogurt and eight biscuits.
Lunch: wholemeal bread with ham and lettuce; an 'orange and a decaf coffee.
Snack: a kiwi.
Dinner: vegetable soup with little pasta, carrots and boiled potatoes (100 g and 45 g), a pair.
On this day, we add to foods 15 g of olive 'oil equal to three teaspoons.

Breakfast: a pot of yoghourt and four slices wholemeal bread.
Lunch: ham and lettuce sandwich common, a banana and a cup of coffee.
Snack: juice d 'orange.
Dinner: pasta with zucchini (75 g) (past zucchini in a pan with some oil and a little oil and granted), boiled spinach, nuts (20 g).
On this day, we add to foods 15 g of olive 'oil equal to three teaspoons.
NB Any diet is a good practice to be followed by your dietitian; the site is not to be held responsible for any use that will be done.
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Diet type

In this diet type will not tell you what to eat every day but only in what you might eat different food categories.

And 'the most important meal of the day, which gives us the energy we need to live our day to the fullest. Do not ever skip it.

MILK: 1 cup of milk, a low-fat yogurt

THE 'COFFEE or' no sugar

CARBOHYDRATES: preferably whole biscuits, bread, biscuits, cereals like corn flakes with a little milk and sometimes if you want to pamper yourself a little slice of cake as dry tart fruit jam.

SUGAR: any, marmalades, honey, fresh fruit in juice.

Lunch is also important because we still have to finish the day and we need energy. Council to make a complete meal (carbohydrate, protein and vegetables) so 'eat a lighter dinner.

Carbohydrates such as pasta, rice, potatoes, bread (careful never to eat the following foods like pasta along with the bread).
Diet type

PROTEIN: chicken, rabbit, fish type's soul, monkfish, cod, etc.... low-fat cheeses like ricotta, mozzarella. Cottage cheese, etc. ..

VEGETABLES: all kinds of vegetables, making sure the type of fat used for cooking and to cook them (see our recommendations for healthy eating ).

By mid afternoon can often be hungry and not eating is bad in the evening otherwise you will come to dinner hungry; you just eat healthy foods and not high in calories:
2-3 DRY BISCUITS, FRUIT, VEGETABLES (pieces of carrot or celery) TOAST 2, etc....

Dinner should consist of foods low in fat and calories because they do not consume more energy now working. Remember that if there abuffiamo dinner calorie's expenses are not going to bed and then turn into extra pounds! Green light to all foods for a healthy and light diet like right!
Carbohydrates such as pasta, rice, potatoes, bread
VEGETABLES: all the vegetables that you like.
FRUIT: any fruit that you like.
People who like excellent advice to make soups and vegetable soups, which become very good if you add the pasta dishes.

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Simple ways to burn calories

Simple ways to burn 100 calories

A long drive in the cardio gym is not necessary to burn a few calories. Others are little exercises to do.

If you feel that the university has made you grow, you're probably right. University students are much less exercise they were doing at the school, according to a study by McMaster University (Hamilton, Ontario). 50% of students who were doing exercises in a "vigorously active" during their high school years were left "insufficiently active" during their first academic year.

So why the shift to a sedentary lifestyle? The study authors say it is because the university is the first major step that most of us has to go in life, and it becomes our excuse not to do physical exercises.

However, we believe that the study overlooked the freezing temperatures, the batteries of homework and thousands of school activities, etc.... All these things are going to the gym becomes less attractive. However, even if you do not have time to integrate exercise into your schedule, there is still plenty quick exercises that will keep you moving. Here are some simple ways to burn about 100 calories, you can do without leaving the hostel.

Snuggle up to someone's special
If you have a partner, make love for an hour. You can also perform a body massage of 20 minutes.

Jump rope
Do you remember jumping rope in the courtyard of the elementary school? Return to the old days by jumping over the rope for ten minutes. A publication of the National Institute of Health Canada indicates that a 68 kg person burn about 150 calories after 15 minutes of jumping rope.
simple ways to burn calories without going to gym

Make good use of the telephone
If you're talkative (e) and talk for an hour without taking long breaks, you can burn about 100 calories.

Enjoy your own weight
We suggest doing 10 push-ups (pumps) per minute for 10 minutes, or 15 abs per minute for 10 minutes for a quick workout.

Avoid the elevator
Just go up and down the staircase and vice versa three times if you live in a three-story building. This is a great cardio workout for your heart, and everyone can have access to this free cardio workout.

If possible, sports coaches recommend making these little exercise in long sessions.

It's worth if you do these things throughout your day, then from time to time you should work for a slower session. We begin to use stored fat in the body that from 20 to 25 minutes of exercise, it is important to have longer workouts during the week.

And if you want to get the most out of your workout, we recommend that you do high-intensity movements such as jumping rope two or three times during the day. Keep your high heart rate is most important to burn calories.

For example, do not like people coming into a room of fitness to do cardio while reading magazines while walking on the carpet. This is not a workout. Instead of doing this for an hour, if you do ten minutes of high-intensity cardio, you will get the same thing.

The combination of weekly training with exercises to burn 100 calories can create significant changes: over a year, you could lose more than 4.5 kg just by performing a simple physical activity each day.
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Reducing carbohydrates

Reducing carbohydrates or reduce calories: what to choose?

Between reducing carbohydrates and reduce calories in order to lose weight some people are reluctant. Here are our tips for choosing between the two.

Want to lose weight and do not know what to choose between reducing carbohydrates or reduce calories? The fad diets and trends are made and unmade, most of them do not lead to lasting weight loss (which stabilize the weight once the terminated plan). Fortunately, there are good strategies to lose weight.

You can reduce the consumption of carbohydrates or eat fewer calories, or that of fat. If you combine one of these strategies in physical exercise, and do that consistently, you have a good chance to get results. Each of these approaches will lead to weight loss if applied systematically, but what is the best of both? What to choose, reducing carbohydrates or reduce calories?

> Reduce the consumption of carbohydrates is not always the best approach
The very low-carbohydrate diets were extremely fashionable a few years ago. They are certainly still relevant, but they are not as they were known in the period of the Atkins diet.

The reason for this decline? A very low-carbohydrate diet is difficult to track over time and a the lot of people who engage in this type of restrictive diet contains much of the weight they lost (or weigh more than before the regime ). In fact, studies show that people who follow a diet low in fat are more likely to get rid of extra pounds in the long run than those following a low-carbohydrate diet. Furthermore, read: low carb plan, three myths about low-carb diet.
reducing carbohydrates to lose weight

There is another reason for reducing the consumption of carbohydrates is not always the best option. If you do physical exercise to develop your lean muscle mass, and you tend to reduce carbs too, this can be cons-productive. Furthermore, read: Is a muscle quickly, how to build muscle fast?

During high-intensity physical exercises, the body uses carbohydrates as the primary energy source. If you are looking forward to reducing the consumption of too much carbohydrate, your body will break down protein for energy it needs, and not fat like most people think. In fact, fat is the primary source of energy burned during exercise low-intensity (like walking).

What to choose between reducing carbohydrates or reduce calories?
The best way to maximize weight loss while maintaining lean muscle mass is to reduce calories and to change the type of carbohydrates you consume. Eat more complex carbohydrates with a low glycemic index, as there are whole grains, fruits and vegetables nasty in sugars. Move away also sweet desserts, processed food and fried potatoes, as these dishes provide few nutrients and drive up your insulin and sugar (which leads the fat to accumulate in places where you want the least).

When reducing the consumption of carbohydrates is it more effective
Some groups of people stand more benefits of a diet low in carbohydrates. These groups include people with type two diabetes, metabolic syndrome, polycystic ovarian syndrome since they are usually resistant to insulin. Anyone with such a disease should discuss with their doctor to try to follow a diet low in carbohydrates. Furthermore, read: Eat sensibly when type two diabetes: seven tips.

Reduce carbs or reduce calories: that finally choose?
If you are active, take an objective to share your daily calorie consumption in the following proportions: 50% carbohydrates (complex carbs, healthy carbs), 25% fat (monounsaturated and polyunsaturated), and 25% protein.

If you want to do like most people, reducing calories and sort through the types of carbohydrates, you eat is the most effective strategy and long-term sustainable weight loss.
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