The truth is that our body can turn into fat, all the extra calories you eat and burn during everyday activity. These fats accumulate as reserves, which the body understands, will serve in times of scarcity. Clear that the risks of scarcity can not exist, there is that we build for which sometimes is so difficult to maintain our ideal weight.

Breakfast is one of the meals that we should never skip, because it is the most important because we come from many hours of fasting, this does not mean we have to eat sweets, juices, cereals, tea etc, but we must make a breakfast balanced that allows us to start a good day, milk, cereals and fruits are most recommended.

As for the snack, salted and fried potatoes are foods that we should prefer not to consume, because of its high sodium content is not recommended for people suffering from hypertension, and high content mostly fat, Collation mid-morning and afternoon should not exceed 100 calories preferably and if possible, we have to choose sugar-free cereal bars, fruit, or yogurt, so that in the next intake, the body only absorbs what is needed and not exceed in storage, preventing a lean period.

Exercise is extremely important to spend the extra calories, but there is no point going to the gym and complete a full day completely exhausted, it is best to exercise regularly, walking or walks every day is the best way to keep the body active , should not have chosen a sport to practice regularly.

Always be careful in the first course, choose to garnish salads, and only eat one serving of meat, chicken or fish to accompany the main dish, there should be abundant and their consumption needs moderation, remember that a dish is good, second, it is extra calories, just to be careful of.

Reflect, which is the food in your life, a pleasure, something that can not be released or a constant temptation irresistible, as his response, always remember that food should be balanced, without sacrificing or changing tastes your palate. Do not hesitate to go to the nutritionist, if necessary, will help you choose the right foods may be advisable for you.

During these days when approaching the Oscar Awards I’m sure many of us are going with more frequency than ever to the movies, just to discuss and decide whether we agree with the elect of the Academy.

However, a hobby as fun as going to the movies can be a problem for our diet if every time we enter a room we do together with large buckets of popcorn and drinks “extra large”.

It is assumed that these super pop buckets are shared among several people, although the reality is that generally the rate is: a large bucket of popcorn for each person who enters the room.

That’s when the problem arises because each one of these delicious snacks can add up to more than 1,800 calories, not just sweets, salty easily reach 1779 calories per bucket or bag of “pop.”

One myth that “the popcorn is not fattening” has been completely demolished by The Food Standards Agency UK, who recommended to reduce cinemas sold lots and provide information about the caloric content of snacks boxes, buckets or bags.

These would be very useful measures in the fight against obesity being undertaken by the UK, given that several studies claim that by 2020 cada10 eight men and nearly seven in 10 women will be obese or at least will be overweight.

Anyway, while waiting in theaters to give us information on the calories of each product we can go using common sense and do not always choose the “super bucket of popcorn, and if you do that you can also opt per share.

We all know the benefits that antioxidants will bring to our body and can improve the health and beauty of our skin, delay aging and neutralize the harmful effects of free radicals, which in addition to health problems we cause complications of overweight.

It is extremely you care that our diet has adequate amounts of antioxidants such as vitamin E and C and selenium.

When we decided to do a diet that contains antioxidant-rich foods is important to note some key points for success.

* Drink at least two liters daily water
* Eating small amount of salt and oil with meals
* Perform all meals specified in the diet, without skipping any
* Spend time with every meal, eating food in slow form
* Drink during the day varied infusions
* Meals as indicated can either be exchanged repeated

Day 1

* Breakfast
Nonfat yogurt 1
1 cup coffee with skim milk
* Collation
1 glass of freshly squeezed orange juice
* Lunch
1 plate of vegetable soup
1 serving (50gr.) boiled potato with olive oil
1 serving of white fish grilled with lemon
1 slice whole wheat bread
1 slice cheese
* Snack
1 Fruit Station
* Dinner
1 salad greens girl
1 chicken breast grilled with lemon and roasted bell peppers
1 slice whole wheat bread
Nonfat yogurt 1

Day 2

* Breakfast
1 portion (100 gr.) Cottage cheese
1 Coffee with skim milk
* Collation
1 Fruit
* Lunch
Procyon 1 girl spinach salad with raisins
1 serving of squid in its ink and tomato
1 slice whole wheat bread
1 Fruit
* Snack
1 glass of carrot juice
Dinner:
1 serving of fried cabbage with garlic and vinegar
1 serving grilled sardines
1 slice of lettuce and onion salad
1 slice whole wheat bread
Nonfat yogurt 1

Day 3

* Breakfast
1Fruta
1 serving of whole grains fortified with fiber
* Collation
Tomato juice 1.
* Lunch
1 serving of rice with chicken, tomato and onion
Spinach Salad 1 girl
1 Fruit
* Snack
1 Fruit in season.
* Dinner
1 cup defatted broth
1 chicken breast grilled
1 slice whole wheat bread
1 slice cheese

Day 4

* Breakfast:
1 Fruit orange or kiwi
1 slice whole wheat bread
2 Graham crackers
* Collation
1 glass of grapefruit juice.
* Lunch
1 serving of soy beans with potatoes
1 portion of hake and trout to the onion
1 lettuce salad girl
1 slice whole wheat bread
1 Fruit
* Snack
1 Fruit
* Dinner
1 small potato omelette (made with 1 egg)
1 serving (50gr.) turkey
1 slice whole wheat bread
1 slice cheese

Day 5

* Breakfast
1 slice (60 gr.) Of mozzarella
1 Coffee with skim milk
* Collation:
1 glass of tomato juice.
* Lunch
1 small potato salad and cauliflower
1 fillet of beef grilled
1 slice whole wheat bread
1 slice cheese
* Snack
1 Fruit
* Dinner
1 girl salad of lettuce, tomato, tuna and carrots
1 chicken breast grilled
1 portion (100 gr.) Beet
1 slice whole wheat bread
1 Fruit

Well it seems that some of the reasons why people become overweight in the first place, it’s just the way they are eating more than what they are eating, some people may know and some people can not, that, on average a man say, for example, only the needs of 2550 calories per day, so probably easy to see how easy it be to eat more of that amount, I mean how many of us actually write-in calorific value of the notes much to eat, I would say that 90% of us do not take any notes at all about what we eat.

Now the study conducted in obese people found something very interesting about what was observed when people are blindfolded, they ate 22% less food than if they were blindfolded. Therefore, the interesting thing is that tells you if the way you eat with your eyes instead of your stomach then you is more likely to gain weight.

If you really think about this and what is actually happening seems that when food is placed on a plate in front of us no matter how much is on the board that are programmed to eat what’s on the plate, I have some theories about of how this works is food on the plate and is more or less saying that we eat me is crying so this is what we tend to do, eat all the food that is on the plate, but think about this for a minute, what if you ate more slowly so that the necessary time for your stomach to give the full signal, then surely you eat less food, it takes about 20 to 30 minutes for your stomach give your brain the full signal, it can give you enough time to eat lots of food so that the thing is to chew the food they eat more slowly and therefore eating less and is expected to lose weight.

Body Mass Index (BMI)

Body Mass Index is an accurate indicator of surplus body fat kilos or pounds. It is a mathematical ratio of height and weight that can be linked with body composition (or body fat percentage) and with indices of health risk.

The BMI is calculated as follows:

BMI = Weight (kg) or BMI = weight (in pounds) x 700

Height (m) 2 Height (in inches) 2

For example, the calculation for someone weighing 80 kg (176 lbs) and 1.60 m (63 in) tall is:

BMI = 80 = 31.2 or BMI = 176 x 700 = 31.1

1602 632

The important thing here is:

Body mass index can be calculated in either metric or imperial.

Weight in kilograms and height should be in meters.

Or the weight in pounds and height must be in inches.

People with a BMI of 25.1 to 29.9 are considered overweight, and those with a BMI of 30 or more are considered obese.

Thus from the above example, a person weighing 80 kg and is 1.60 m tall is considered obese. A high body mass index represents a higher percentage of body fat, which places a person at greater risk of developing chronic diseases and other serious illnesses.

BMI weight category

Shortfall under 19 years

20-25 Normal (Healthy)

26-30 Overweight

30 above Obese

However, for someone with an athletic or weight training program, this is not always strictly accurate. Muscle is heavier than fat so a person with low body fat above the mean and lean muscle mass could be labeled as overweight, but really enjoy good health.

Likewise, thin people who have low body weight with very little muscle and a higher percentage of fat may have a normal BMI, which would be a sign of poor health.

According to some studies, nearly 70 percent of heart disease cases in the United States are linked to excess body fat, and obese people are more than twice as likely to develop high blood pressure.

The women are obese, almost double the risk of developing breast cancer and all obese people have an estimated 42 percent more likely to develop colon cancer. Almost 80 percent of patients with Type 2 or non insulin-dependent diabetes mellitus are obese.

The risk of medical complications, especially heart disease, increases when body fat is distributed around the waist, especially in the abdomen. This type of upper body fat distribution is more common in men than in women.

For example, a man with a waist measurement of 37 inches and has increased the risk of long-term health problems such as those described above. Why not take action today to avoid preventable diseases and premature aging.

When things are not quick fixes have cropped out of nowhere with products ranging from herbs to synthetically made products. Pills and tonics. The surgery and liposuction. Ever heard of having just one I.V. for your nutritional needs? It can get quite expensive, but if people want to lose weight fast, to try anything.

The thing is, losing weight is a pretty complicated procedure especially for those in need to lose weight for the sake of your health. Flab is ugly, but what happens beneath the skin is even scarier. Try picturing fat called plaque sticking to the arterial wall and clogging them up one day … that will give us a traumatic event. Age and sex, together with the kind of life a person carries the potential for contributing to obesity.

To lose weight correctly, the factors that must be tackled in the same way.

The best way to maintain ideal weight is to live life as naturally as possible. If you are overweight, lose weight and vice versa. Live as if the era we live is a time when food additives and artificial flavorings have not been invented. What is natural for a normal human being? Adequate food, fresh water, exercise, sleep … read to get what this means.

The body is one of the fastest things to adapt. Diets that offer quick results do not provide long-term results. Water weight is the first to go during a diet since the body is the main component. After the body gets used to lower calories, calories thesis will use as efficiently as you can then Voila! Weight will not happen. Besides surgery and pills are not natural parts of life.

Everyone says that drinking 8 glasses of water a day is the recommended amount. For some it is true, for some 6 glasses a day can do since some foods have high water content. Water with an intake of fiber is a good detoxification routine. However, the water will not compensate for the body of other nutritional needs.

Technology has made mankind a bit lazy. Instead of hunting for food, people can get out of the cans from supermarkets or just have groceries delivered to the door. Even the kitchen has become too easy-open and one can do with it. Exercise is good because it helps keep weight gain at bay and promotes good blood circulation. Aerobic exercise, usually the ones that make your heart pump, with anaerobic exercise help the body achieve the ideal weight by burning unnecessary calories or building muscle instead of fat.

As with everything, exercising should not be forced into the body. Start with simple stretches for 5 minutes then work your way up to become routine at least 30 minutes. Exercise should not make a person feel tired. Too much effort will not solve anything.

Go back to canned food. Canned food is full of additives and preservatives. But hey, if it tastes good and is easy to eat, why not? Wrong. If you want to lose weight naturally, you have to stick to a natural diet.

The disadvantages of an “instant food” lifestyle include weight gain of saturated fats and food additives. Cancer is also an imminent threat. Natural eating should include a balance of vegetables, fruits, carbohydrates, proteins and fats. Humans are omnivores so all-all meat or vegetable-diets have drawbacks when it comes to the daily requirement of nutrients.

After eating and exercise, what people do in the old days? Sleep, of course! Sleep is the body’s natural recharge the system. Get eight hours of uninterrupted sleep will give a lot of benefits. Stress contributes to weight gain so when you remove the stress by snoozing, you can lose weight. Not sleeping will also remove weight but for the price of their health.

The wildlife includes the elimination of sources of stress. Sleeping is one thing, but there are problems forty winks can not cure. You may either enroll in a class that will help with their psychological problems or avoid the sources of the problems entirely. Mental and psychological health is as important as food, drink and sleep.

Nature knows best, is willing to listen to their wisdom?

The diet of muscle definition is based on minimizing the amount of body fat while maintaining as much muscle as possible.

If you have been training to develop your muscles, you have achieved this increase and now you have adequate muscle mass and want to teach, following a diet of definition.

The time required to achieve a good level of definition varies from person to person, on average about two to three months. The decrease in body fat percentage has to be progressive, losing weight about 500 to 600 grams per week, more than that would mean a loss in muscle volume that was obviously not interested.

At the time of starting a diet of definition does not exceed 10 kilos over the optimum weight, if not then you should consider other options before to propose a phase of muscle definition, because you’re facing a situation of moderately overweight.

To structure your diet first definition, is to eliminate foods that have higher fat and sugar unnecessary, all that remains to be pure muscle. Thus, industrial bakery products, bread, sweets, desserts, sweets, sausages, meat cuts are high in fat, among others, should disappear from your daily meals.

Moreover, as the definition diet delivers its results, will be necessary to restrict to a minimum and in some cases eliminating, sodium-rich foods like fish, tuna and eggs, as they cause fluid retention. This will be done for very short periods is not healthy to deprive the body of the nutrients that provide these foods.

Consult a professional nutritionist is best in each case. If your goal is to make the muscles you’ve worked all year, you should follow a diet of definition consists of five meals a day, distributed so that the body does not spend more than three hours without eating.

Sample diet to define muscles
Breakfast: 100 g rice and 200 grams of grilled chicken.
Lunch: at three hours, a yogurt, an apple or pear and ham 100 g defatted.
Meals: based on clean food like fish, vegetables and rice. Prepared grilled, steamed or baked without added fat.
Snack: 100g chicken breast or turkey and a piece of fruit.
Dinner almost always consists of 250g of grilled fish and vegetables or salad greens.

You must be as strict as possible with diet, although it is advisable to cheat the diet for the weekend. Try to be constant, define your muscle mass requires a little effort on your part.

To diversify the food and make you not so monotonous reviews these alternatives:
- Diet for periods of muscle definition.
- Diets Luis Gigena definition.
- Two diets to define the muscles.

Recommendations for periods of definition

• Do not neglect training, this added to eat well and sleep at least 6 to 8 hours each night, ensuring good results.

• These diets may pose restrictions on the intake of important nutrients, so in any case, it is always advisable to consult a nutritionist elaborela you diet that best suits you.

• You can also help with the use of sports nutrition supplements to ensure intake of vitamins, minerals and protein needed to maintain good health and build muscle while you lose fat.

• Sometimes extra help does not come amiss, especially at the end of the definition to take away that excess subcutaneous fat that is a couple of extra kilos. At that time, fat burners and metabolic enhancers have their best effect.

• Define your muscle mass requires effort on your part, follows the advice of your trainer at the gym, combining cardio with weight training and dieting to help you in defining your target.