Choose one type food Trigger Obesity

Reduce calorie intake does not always succeed in making us lose weight. According to an expert, the more effective is to choose the right foods.

According to David Ludwig, obesity expert and professor of nutrition TH Chan of Harvard School of Public Health, weight gain begins when a person chooses the wrong foods.

The wrong kind of food that would disrupt hormones and cause the craving cycle (always hungry and want a snack).

In his latest book "Always Hungry?", He argued that the primary cause of the obesity epidemic is not the excess calories, but high glikemiks excess food such as sugar, processed carbohydrates and grains Polished, white.

"A diet low in fat and high in carbohydrates will increase the level of insulin and reprogrammed cells store excess fat calories. Insulin is a fertilizer for fat cells," said Ludwig.

The most effective way to reduce insulin levels is to reduce the intake of processed carbohydrates and protein and fat balance.

Ludwig said the high-fat diet is the fastest way to change metabolism. "If insulin levels are low, then the fat cells become quiet and we are freed from the cycle of hunger, want snacking and overeating," he said.

He also introduced a weight loss program that has three phases. The first phase is to avoid processed carbohydrates, added sugar and grain products for two weeks.

"Carbohydrates are eaten must be in the form of vegetables instead of starch, fruit, and nuts. After two weeks, we start again to consume whole grains, potatoes, except white potatoes, and a little extra sugar. Do this until the weight down," he said.

Weight loss can be achieved in a few weeks or months in people whose weight is very excessive.

Diet program also does not prohibit the intake of saturated fat. According to him when we reduce the processed carbohydrates and insulin levels go down, then the saturated fat we eat more quickly burned.

"Stop thinking about whether saturated fat is good or bad. This diet program is based on whole natural foods, including saturated fat. But it must be balanced between saturated and unsaturated fats like nuts, avocados, olive oil," he said.

Not Want Stomach Fat? Reduce the Sweet Drinks

Consuming sugary drinks every day, for example in the packaging juice, coffee mixed with cream, or soft drink is one cause of belly fat.

Visceral fat that accumulates in the abdominal cavity and surrounds the internal organs such as the liver and pancreas are fats that are very dangerous because it can affect the function of hormones, such as insulin.

Disruption of insulin action and insulin resistance is a cause of diabetes mellitus and increase the risk of heart disease.

In a study of 1000 adults who participated in the Framingham Heart Study, the US, known as the time of each respondent will increase visceral fat, but those who daily drank sweet drinks increase is highest.

Sugary drinks such as soda or juice packs added sucrose or high fructose corn syrup. Even so diet soda is not associated with an increase in visceral fat.

American Heart Association recommends limiting added sugar intake to no more than 100 calories per day for women and 150 calories for men.

Already Diet Healthy but Still Fat? This may trigger

Indeed difficult weight down can be caused by many things, but if body weight remained obese even though we have diet, hormonal disorders could be the trigger.

In fact, obesity or difficulty loosing weight, including the main symptoms of hypothyroid disease.

Hypothyroidism is the condition of the body's thyroid hormone deficiency. To find out if we have this condition needs to be done blood tests.

Because the main function of this hormone is to run the metabolism of the body, then the deficient thyroid metabolism becomes slower.

People who have hipotirod will slow down metabolism and decrease in basal metabolic rate.

"This will cause a change in the way the body expends energy. If the metabolic rate is low, then the person will gain weight despite diet nothing has changed," said Dr. Reshmi Srinath, assistant professor of endocrinology.

Weight gain that could be triggered by excess fat or body fluid retention.

"Although we have become diligent diet and exercise, obesity because thyroid disorders are difficult to overcome because overweight mostly from excess salt and water than fat," he said.

Hypothyroidism is quite easy to overcome. The most effective treatment is thyroid hormone pills once a day.

Body Detoxification Myth

Feeling easily tired body and mind to slow down after a long vacation or a weekend? Many people are now choosing to do a detox diet to restore vigor and stamina. Moreover, if during your vacation spoiled by all kinds of foods and beverages high in calories.

However, according to observers of nutrients Lara Metz, MS, RD, CDN, diet and nutrition agency owner Lara Metz Nutrition in New York, people often do a detox diet with less precise way, so the results were found to be less than the maximum. The following myths about detox dieters often do the detox.


Myth 1: Your body needs outside help to detoxify.

Toxins are substances found in food, the environment, air, and water that contributes to the disease. Many people assume that toxin that enters the body can only be removed by the intake of certain foods or beverages.

"In fact, the reality of the body cans remove toxins themselves. For example, a small-sized kidney capable of eliminating toxins and wastes from the body as urine. Your liver also doing the same thing, captures toxins in the bloodstream and remove the feces, "said Metz.

All you need to do to make these organs work well is the consumption of nutritious food, active, and most importantly, is getting enough sleep. For the best detox diet plan did not give a significant effect, when you lack sleep.


Myth 2: If you want to succeed, you should only eat vegetables and fruit.

Carbohydrate, protein, and fat are the three nutrients perfect for maintaining your body's health. "They play a vital role includes helping the absorption of vitamins and minerals, gives energy, and help brain function," said Metz.

Carbohydrates offer energy for physical and mental strength, protein keeps you feel full and is an important element in the formation of muscle, and fat also has the antioxidant for skin freshness.

"When you eliminate one essential nutrient that the detox diet program, you can find the body's metabolism slows due to a drastic reduction in calories, dry skin, decreased energy, and irritability," said Metz.

In short, the three macronutrient can be part of a healthy detox diet. All you need to do is select the source of carbohydrate, protein, and fat is best.


Myth 3: Drinking fruit and vegetable juices become key to successful detox

Eating more vegetables and fruits can make the process of detoxification in the body run more perfect.

According to Metz, a lot of people who eat vegetables or fruit juice in the wrong way, the juice filter and eliminate fiber. In other words, your body only receive water from vegetables and fruit and the loss of the best benefits.

Metz says, the skin of vegetables and fruit has a fiber that is needed by the body. Rather than making juice, eat vegetables or fruit directly will give a more satisfactory result for the detox program, especially for health.

Type Diet for High Cholesterol Patients

You do not need to bother to go on a diet. This follows because there are three types of diets that you can choose to lower cholesterol.

1. The Mediterranean Diet

By doing this diet, you will eat what the people in the countries around the Mediterranean Sea did for centuries: fruits, vegetables, grains, fish, lean meats, and olive oil.

Scientific Evidence: Scientific research shows this diet is very good for heart health.

Many doctors use this diet for people with high cholesterol. The fact that this diet is not a trend, but a diet with a choice of menu that tastes good, and flexible dosing. This diet is also easy to adopt to the habits of the patient's diet, make it easier to share the outcomes on the patient.

2. TLC (Therapeutic Lifestyle Changes)

This diet is one of three parts, namely therapy, diet, exercise, and weight control. This combination can lowers your LDL cholesterol by 20% to 30%.

To live, you have to say goodbye to foods containing trans fats and avoid foods with saturated fat. However, you will not feel deprived eating a delicious meal.

Because you will still eat your favorite foods, only healthy version without additional fat, butter, margarine and other additives that contain trans fats and saturated fats. Examples such as meat has the lean, sauteed kale replace cooking oil with olive oil, and others.

3. The DASH Diet

This diet is easy to diikut, this diet has received certification from the American Heart Association and is proven to lower blood pressure.

This diet works quickly. In one study, people with high cholesterol and blood pressure to get results within two weeks.

You will eat foods such as grains, fruits, and vegetables, which provide fiber and other nutrients. And you will get lean protein from low-fat dairy products, nuts, and fish.

Super Health with 10 Fruits

Fruit is very good for health. This is because fruits contain fiber, vitamins, minerals, and antioxidants that are important in maintaining health in general and against free radical attack. Here are 10 types of fruit are most efficacious in maintaining a healthy body.

Pomegranate

Pomegranate is rich in antioxidants and are very good for health. In fact, studies have found that fruit contains about 600 seeds contains 3 times more antioxidants than the antioxidants found in green tea and red wine.

Acay berry

Acai berry has been named by Oprah as "super food". Dark black berry contains antioxidants, omega fatty acids, protein, and fiber twice as much compared to that found in blueberries. The fruit is very strong. Some studies, such as those cited foxnews site, found that this fruit managed to kill cancer cells in laboratory experiments.

Avocado

Avocados are not only good because of its content of guacamole. However, the fruit also contains monounsaturated fat which is very good for health and proven to reduce the risk of cancer, heart disease and diabetes.

Blueberry

The fruit that comes from North America is rich in antioxidants that have been linked to anti-aging, improve vision and brain function.

Cranberry

Cranberry is not only great to fight urinary tract infections, but this little berry is also rich in antioxidants that may protect cells from free radical attack.

Goji berries

This fruit is found in China, Mongolia and the Himalayas in Tibet. Goji has been used for 6,000 years by experts in herbal medicine to protect the liver, help eyesight, improve sexual function and cope with infertility, strengthens your legs, improve the immune system, and improve circulation. These berries contain carotenoids that act as antioxidants that protect the retina of the eye.

Kiwi

You need a source of vitamin C? Try kiwifruit. This fruit contains vitamin C which is more than the vitamin C in oranges. In addition, it also contains potassium levels similar to those found in pineapple.

Mangosteen

Studies have shown, this sweet black fruit has anti-inflammatory effects. The fruit is also rich in antioxidants and chemicals called xanthones. The content of this proven anti-inflammatory potential as seen from laboratory tests.

Noni

The fruit is also rich in antioxidants. The fruit is effective in lowering blood pressure and relieve the pain of arthritis.

Sports Should Really Be Up Sweating?

Often a benchmark or reference the public when exercising is the amount of sweat produced. Not infrequently after exercise no comments such as "Why do not sweat? Real sport? "Or even" Oh yes definitely a serious sport, to sweat a lot. " So is it true that if we exercise should always sweating?

The public view is not appropriate. Benchmark severity of an activity or a sport is not on the amount of sweat released, but the intensity of the activity. The intensity of this activity can be assessed in several ways, namely by measuring the pulse or heart rate, using the scale perception or test speech / talk test.
Knowing the intensity of exercise is right for you is important, because it can make you avoid exercise too heavy and also take care that you do not exercise too mild so there is no health benefits.

For the general public who do not have health problems or a particular disease, the range of the recommended exercise intensity is 50-85% of your maximum heart rate. This range indicates that the activity or sport you would be in moderate intensity.
So how do you measure already exercising that right or not?

Here's the explanation:

How to Measure Intensity Sports

Sports at moderate intensity has been shown to provide a variety of health benefits and health risks are relatively small for people in general. To calculate the heart rate range, the following steps are required:

Calculate your maximum heart rate by the formula 220-age. Suppose if you are 30 years old, then your maximum heart rate is 220-30 = 190 times per minute.

The number you can step no.1, multiply it by 50% and 85%. Following the example above, if you are 30 years of age, the lower limit your pulse is 190x50% = 95 times per minute. While the upper limit is 190x85% = 162 times per minute. Thus, the target range during exercise your pulse rate is 95-162 beats per minute.

Whereas when using the talk test, make sure you are still able to maintain a conversation or say a sentence without gasping breathing during exercise, but have been unable to sing. This indicates that the intensity of exercise you do is in moderate intensity.

In addition, the perception of Borg scale can also help you determine the intensity of the exercise you are doing. On a scale of Borg, assess the level of hardship or difficulty that you experience when doing sports on a scale of 1-10. On the Borg scale, moderate intensity exercise when you say you judge your efforts to be among the numbers 3-4 on a scale of 1-10.


How do I calculate the pulse? Here's the explanation:

How to Calculate Pulse:
If you are using a pulse count, then there are several ways for you to check your pulse. First, by using a heart rate monitor. Currently, a heart rate monitor or a monitor pulse has been circulating in the market and you can buy in stores medical equipment or fitness equipment. Secondly, by calculating your own pulse. The necessary steps to calculate your own pulse is:

1. Place your fingers on your other wrist, for example, place the fingers of your right hand on your left wrist.

Position of the fingers on the inside of your wrist, just below the base of the thumb.
2. Use your fingertips third and lightly press with three fingers (index finger to ring finger) to probe and find a pulse on the skin surface of your wrist.
3. After finding your pulse, count the beats for 15 seconds (using a watch or clock that uses a needle seconds) and then multiply 4. The number you get is your pulse for 1 minute.

At first it might seem difficult, but do not stop practicing. Over time you will more easily find your pulse and more easily also monitor your exercise intensity. Greetings sport!

How to Lose Weight 10 Kg with Healthy and Natural

There are so many ways to lose weight 10 kg you can get information from the internet or from health magazines. But not infrequently the various methods actually very telling, failed to run. The cause of the failure of diet or weight loss program is actually very common and trivial. Usually due to poorly prepared mentally, inconsistent, and often violate taboos diet that you are running.

In losing weight, there are some important things you should always pay attention to and remember. Section 10 kg is not a small amount to be lowered in a very short time. Moreover, you are also not recommended diet by eating slimming drugs or chemical drugs like. Therefore in this article we will discuss how to lose weight 10 kg in time quickly and naturally and also matters what causes the body to become fat, you need to avoid to help you lose weight. Causes the body to become fat are discussed on page 2 of this article.

How to Lose Weight Fast 10 Kg with but Healthy
There are several things you can do to lose weight up to 10 kg, the better you do, the more weight down. Losing weight is not easy and it takes effort to get it, but what the results will be obtained? Your appearance will be more attractive and will be more confident, and of course, the body will be healthier if the diet is done correctly. Here are some quick yet healthy way to lose weight up to 10 kg.

Diet Program
The first step to lose weight 10 kg are looking for a diet program that is most suitable for you. Where diets are most likely to do, which is suitable for your body and not to interfere with daily activities. There are so many healthy diet methods that you can use, call it like diet mayo, OCD, conventional diet programs, and so forth.

Exercising Regularly
To burn the calories that has accumulated in your body, you should begin to change your habits become healthier. One way is to exercise more regularly again. Perform this simple activity of at least 4 times a week. Sports that you do not need any heavy activity. Just do jogging, sit ups, push ups, yoga, gentle exercise or other activities.

The Right Mindset
Do not expect beforehand that a diet method can certainly help you lose weight in a short time. How to lose weight 10 kg is not easy, the article you need consistency and the right mindset so that you really can achieve your goal. Just do it with sincerity while running the diet program that you do is to be consistent.

Motivation
How to lose weight 10 kg which in turn is to provide motivation for you. It is undeniable that everything that is implanted in the mind will be more effective to make a person more consistent spirit and doing the diet. For example the motiviasi you are to recover from a disease that does require you to immediately reduce your weight. Thus typically the process will run more smoothly because there is a clear goal or purpose.

Reduce Carbohydrates and Sugars
Furthermore, you are also advised to reduce consumption of carbohydrates and also different types of foods that contain sugar. Call it the rice than white rice, cake, chocolate, candy, and so on. The types of food like that can ruin your diet program you probably did for a few days or a few weeks. But that does not mean you should not eat rice or do not eat cake. You may eat these foods as long as the limit or the portion that has been suggested in a diet program that you run.