Not so Diets Fail Again

You feel guilty today to eat well and feel your diet 'destroyed'? Should not be discouraged. Do not torment yourself with thoughts like this should and must be so. Relax and enjoy the relaxed diet and stay away from the following things so that your diet does not fail again.

Thought the 'fattening'

Discard the idea that 'I had ruined my diet program'. Because, if you often think that, in the end you will be 'immune' to the words, and without realizing it you can spend a box of biscuits in a few hours, when it should be for one week. The words are embedded in the mind that will affect your behavior. Many women do not realize that the actual mindset that they should be corrected. Various efforts will be successful if the diet is not a good idea not accompany behavior.

Solution: plan daily activities - including diet - with positive thoughts. Avoid calling yourself 'fat', 'ugly', or other negative words. Everything starts from negative thoughts can lead to failure. Add words you plant yourself as a motivation that will push you to be better.

Too perfectionist

You feel the need to reach the target in a short time, for example, should be managed to lose 5 kg of weight in one week. It will only make you stress, even depression. You will continue to feel like a failure because it never reaches the target.

Solution: create a target weight loss according to ability. Try out within a month. If the target is not reached, a little lower that target. Importantly, give the body time to adjust to the new metabolic you create.

Value irrational

Once you make a 'mistake' - such as eating a serving of cheese cake on show
the birthday of a friend - you feel the need to repeat everything from the beginning.
As a result, you will be tired and bored. You also will find that what you
doing as never completed.

Solution: be aware that the body can also experience boredom. Occasional
enjoy fatty foods in small portions, not a fatal error, so
You have to start over from the beginning of the diet. Know your body craving for a
things, meet, and feel the pleasure. Pleasure it will encourage you
to be better again. In other words, you will be excited
continue your diet program.

Thought extreme

You feel must avoid fatty foods. You think all the food
such as chocolate, cheese, or milk is the main enemy. You do not realize that
actually you still have to eat these foods to meet the nutritional
and improve metabolism.

Solution: a good diet is a balanced diet. So even if you
reduce the size of the meal, the body still get adequate nutrition. Recognize also
your daily activities. Find out how many calories your body needs to
undergo such activity. Large calories that you fulfill so that the body
get enough energy supply.

If you can not control appetite through a new mindset, try
divert your attention from the food by doing activities that will make
You are always busy. For example, reading a book and learn new things that
fun and have long wanted to be lived. In essence, make yourself as relaxed
possible, by eliminating the desire to eat at certain times.

Tip Diet Without Hunger

Hoping to get a lean body does not mean you do not eat at all. If you are on a diet, it means you adjust the intake of nutrients or nutrients needed by the body, also follow a good diet in terms of frequency, quantity, and quality, including the manner in food processing.
   
Actually, natural foods better for the body. Through his book Fat-Loss Not Weight-loss: Fat But Slim, dr. Phaidon L Toruan, MM, doctor who designed the nutritional needs of athletes, said that natural carbohydrates in foods generally complex types so that the energy of the body is more stable. Some natural foods also contain simple sugars that taste sweet but low in calories and high in fiber, so that absorption into the body more slowly and make the body can not easily 'stretched'. This natural food even better when treated without fried, boiled or baked, but enough.

The trick to overcome hunger of dr. Phaidon:

1. Eat as often as possible. The processing of food in the body requires energy, the frequency of eating 5-6 times a day can help burn body fat. Keep eating healthy foods and combine with low-calorie foods. Be careful with foods labeled 'low fat', because many contain high levels of sugar.

2. Keep eating at the party. But eat first at home according to your diet, so as 'not crazy' in the party. Quite go table salad and fruit, full contents of your plate, spend, and stop looking for other foods.

3. Water to give full effect, because it will be stretched stomach like a balloon when filled with water.
You can drink first 2-3 glasses of water when faced with tempting food that is not in accordance with the rules of the diet. Or low-fat milk drink without sugar.

4. Eat broccoli as much as possible because it contains no calories and solid volume so as to make a full stomach. Or it could also devour vegetables 'volume' such as cucumbers and tomatoes.

Balanced Nutrition Diet

Despite being on a diet, you still need a balanced nutrients: carbohydrates, proteins, vitamins, minerals, and fats. All this in an amount corresponding to the needs of the body-no exaggeration. In order for the process of erosion of the fat goes well, maybe you need to replace or add some sources of these nutrients. So it is advisable to change the diet by replacing food with the type of 'healthier'.

Simple Carbohydrates
Sugar, flour bread, instant noodles, sweet beverages, and white rice is easily absorbed into the body and stored body fat. We recommend that you replace with complex carbohydrates that are less sweet but slowly absorbed by the body, such as brown rice, oatmeal, whole wheat bread, corn, potatoes, and pasta. For brown rice, select the old color as rich in fiber, and should not choose instant oatmeal because it usually contains a sweetener.

Fiber
Fiber actually carbohydrates that can not be digested by the body. Increase the consumption of fiber foods can prevent the accumulation of fat, improve bowel function, and assist in the formation of muscle.

Granulated sugar and brown sugar
Most sugar and palm sugar consists of sucrose in the process of metabolism in the body aided by the hormone insulin. If the body receives a high concentration of sugar in a continuous, cell sensitivity to insulin is reduced, resulting in the accumulation of fat. While honey is a "simple sugars" which can be readily absorbed by the body and produce instant energy because it is relatively not cause obesity.

Protein
You can still enjoy the proteins of animal origin in the current diet. According to WHO,
body's need for protein is 0.8 grams per kilogram of body weight, or 1 to 2 grams per kilogram of body weight for those who are active. In order not to undermine the process of reduction in body fat, choose low-fat source of protein. For example, select chicken breasts instead of chicken thighs. Or select beef sirloin section, top round, shank, round and flank than tenderloin or oxtail that much fat. Other animal protein sources that are low in calories, no calories, no fat and is a white egg. Or, choose low-fat milk, protein, and calcium which can give the effect of satiety.

Fat
Not all fats you should avoid. Although the body has a lot of unwanted fat, you still need to eat fat from food. Fat in the body serves as a raw material hormones and enzymes in the metabolism, regulate the function of organs, brain, and protective organs. Instead, choose unsaturated fats, such as those contained in avocados, sunflower seeds, peanut butter natural butter, olive oil, and soybean oil which can help pave the blood vessels that facilitate the process of burning body fat, strengthen the structure of the cell wall, and helps the production of hormones.

Vitamins and minerals
The body also requires vitamins and minerals, such as calcium, phosphorus, and magnesium for bone, potassium and sodium chloride to the muscles, and iron for blood. Good sources are on the low-fat dairy, nuts, grains, and green vegetables. To get your intake of vitamins and minerals is, can by eating fruit salad of various types and colors, minimal plate every day.

Sports
But keep in mind also that the diet should also be supported by sport for
the success of the process of erosion of fat. Consult with your doctor before you go on a diet, especially if you have diabetes or hypertension.

Myths and Facts About Carbohydrates

Myth:
The body can slim even if you eat lots of calories as long as it is not carbohydrates.
Fact:
Those who successfully lose weight by reducing calories from carbohydrates will include fewer calories into the body. So, which is important not only to reduce carbohydrates, but the overall number of calories need to be considered.

Myth:
Reducing carbohydrate source means reducing calorie intake.
Fact: 
Protein also contains calories (4 kcal / g), less than carbohydrates (5 kcal / g). When you change the amount of carbohydrates with nuts that much fat for example, means you eat more calories, because of the higher fat calories (9 kcal / g). So, you need to keep reading table and overall calorie count.

Myth: 
With the same amount of calories, fat is more satisfying than carbohydrates.
Fact: 
Fat is a source of food that most will not satisfy. The study found that the source of the longest-filling food is protein. Followed by food sources of complex carbohydrates, such as fruits, vegetables, yams, potatoes, corn, and rice. The fat nutrient dense, so little high already high in calories. If you eat 100 calories cashews in the stomach only occupies a small corner of the stomach. But 100 calories apples, may be occupying a quarter of your stomach.

WEIGHT-LOSS MYTHS

We debunk seven of the biggest misconceptions when it comes to weight-loss

BY BY CHRIS MOHR, PH.D., R.D.

MYTH #1: “Skip breakfast, save calories.”
Wrong! Skipping breakfast can only sabotage your weight-loss efforts. Guys who eat breakfast daily weigh less; those who don’t eat breakfast weigh more. It’s that simple. A high-nutrient breakfast gets your body off to a good calorie-burning start. Translation: Yes to eggs and turkey bacon; no to Denny’s All-American Slam!

MYTH #2: “I shouldn’t eat after 6 p.m.”
There’s no magic time to stop eating. Just stop eating bad food late. No one craves a spinach salad while mindlessly staring at the tube. It’s usually ice cream, chips, or other junk. Force yourself to find better snacking options.

MYTH #3: “Fat-free means belly free!”
You wish. You can't take the fat out of a "fatty" food and make it healthy. If you’re buying, say, a “fat-free” cookie, the fat may be missing, but in its place you get tons of additional carbs and sugar that are attempting to make the fake food taste real. Skip the imposters; eat a smaller portion of what you really want.

MYTH #4: “I need a fat-burning supplement to shed weight.”
Supplements are just that—supplements to smart eating. There are no miracle pills, potions, creams, or even shoes that help you grow muscle or incinerate fat. The right supplement may help, but training hard and eating right are truly the only ways to get ripped.

MYTH #5: “Fruit is high in calories, and makes you gain weight.”
Oh, please. We didn’t become a fat nation by eating too much fruit. The average American eats less than three servings of fruits or veggies each day. Study after study shows that the more fresh produce you eat, the less you’ll weigh—and the better you’ll feel.

MYTH #6: “Carbs make me fat.”

Carbs aren’t all “bad.” Soda (bad) is a carbohydrate. But so is broccoli (good). To lose weight, choose the right carbs instead of focusing on overall carb intake. Enjoy veggies, fruits, and high-fiber whole grains (within reason). If you can’t resist an indulgent carb—like ice cream or pie—burn it off it with exercise.

MYTH #7: “The only thing that matters for weight loss is cutting calories.”
Not exactly. Total calories do matter, but the quality of those calories is just as important. Washing down a 500-calorie cheeseburger with a 200-calorie soda is a far cry from eating the same number of calories in a handful of almonds, a piece of fruit, and some wild salmon.

http://www.mensfitness.com/nutrition/what-to-eat/weight-loss-myths