Some simple exercises to get rid of the belly

Do you have a fat belly but lazy to jogging? Fat in the abdomen is getting piled up but reluctant to do the heavy workout? Maybe with some exercise below you can do ward off the fat in the abdomen.

Although simple, yet physical movement exercises below have the potent enough to flatten your belly fat. You simply work out indoors and do minimal routine once a day.

Also, to get more benefit from this exercise, try to reduce drink alcohol and avoid eating evening snack near your bedtime. Trust me; you will get back find your belly flat and more healthy. Try this exercise as quoted from Fashion Beans and Workoutlabs.com:

1. Inchworms

Simple Exercise : Inchworms (Source: WorkOutLabs.com)

You can start with this simple exercise from body position looked down then push up but not dropping your whole body to the floor. Put both hands on the front with a parallel position and open the legs as wide as your shoulders. Repeat the movement up and down as much as ten times.

2. Knees to chest

Simple Exercise : Knees to Chest (Source: WorkOutLabs.com)

Lie down and place the head right on the floor. Hug your knee with both your hands to keep the knee, and lift legs off the floor so that your knees were drawn to the chest. Repeat the movement ten times.

3. Side lunges

Simple Exercise : Side Lunges (Source: WorkOutLabs.com)

Clasp both hands, or hold the barbell and then open the legs as wide as the shoulders. Take the position of the bend to the side with one leg straightened out and a skewed to the side. Repeat six times on each side.

4. High klees

Simple Exercise : High Klees (Source: WorkOutLabs.com)

Stand with feet wide right with wide shoulders, then jumped alternately moving both hands. When the right leg lifted your left hand should be driven and vice versa. Try to bend the arm by 90 degrees. Repeat interchangeably on both sides.

In addition to the four simple movements above, you can also practice a light physical exercise for 8 minutes videos made by passion4profession.net as follows:




Well, it does not look too hard to do. You can start this exercise to shrink your belly fat. Do routinely every day and get the results sometime in the future. Not only reduce belly fat, but this exercise also can lose your weight. Good luck! (*)

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How to do the Best Diet Before Married?

The wedding is the happiest day of the bride couple. So, of course, the couples would want to appear attractive on the day of their wedding. Especially for the girls, She often does a strict diet to lose weight and get the beautiful body shape.

Strict diet often feels very agonizing and thus affect the health. Whereas, at the wedding time, will greatly deplete the stamina and body should fit. For what outcome even while torturing myself not maximum. You obviously do not want entity becomes lethargic, stress and not fresh?

There are some ways that you can do to perform the correct diet and do not torture yourself. Take attention to some of the following  ways, cited from Fox News:

1. Set the target

Before starting the diet, make it clear and realistic targets. Then, arrange things anything that makes sense to hit the target, don't be too grandiose. Plan well.

2. Do with  realistic time

If the day of the wedding two weeks away and would like to get off the weight up to 10 pounds it's not possible. Create a realistic target in your weight loss. If you only want to lose a bit, two to three months can be done. This way will allow you to lose weight healthily and safely.

But if you go on a diet is not appropriate, for example, is too extreme and even make you look ill, no energy, sluggish, tired at the time of the wedding day.

3. Don't be too strict on yourself

Discipline in a healthy diet is important, but don't also torturing yourself. For example, you make a promise, will no eat chocolate for six months. But, this means that it is not realistic. Setting unrealistic rules will only make you getting motivated so desired it.

4. Doing Exercise and healthy eating

The days leading to the wedding date, you will be busy with a wide range of preparation. Well, for that kind of bustle, the body easily will get tired. Do healthy diets by eating healthy foods in the right portions will help the body get through the day.

Squeeze in for an exercise too, because it can help lose weight or body shaping. And can increase the durability of the body.

5. Buy or Rent the bridal dress that fits in your body

A few months before the wedding, the clothes have certainly prepared. Indeed, you are in the body shaping program, but this not means, for whom with large body size, must choose Barbie-fit clothes, for example.

It will be better if you make a rationally targeted to weight loss. Remember, would be easier for the tailor to shrink clothes than let it largest.

6. Avoid diet pills

You might be tempted to eat diet pills to get the perfect body. However, you need to know, most diet pills contain much caffeine affects the nerves so your quality time bed will be poor. Whereas, as a bride, yours must have enough rest.

Well, so six simple things you should look towards your wedding, so that later on so that your health is not distracted ahead of the wedding day. Diet to lose weight before the wedding that can be, but must remain realistic and not torture your body. (*)

 

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The Effectively Way To Reduce Belly Fat

 

 

Why men over 30 age will have a belly fat? Many factors being the cause. In fact, the existence of the belly fat being one indicator, that there is a buildup of fat that is in under stomach skin. It will also affect your weight.

Preferably, you start to prevent of accumulated fat in the belly fat. Because the fat that accumulates in the abdomen must be a worry, due to an indication of the visceral fat mass. Also, this fat is closely connected with the risk of metabolic diseases, such as heart disease and blood vessels.




Belly fat can be expelled. Just as we discard fat in other parts of the body, the cause of belly fat can be done by increasing physical activity and a healthy diet.

In a recent study, lifestyle intervention intensively for a year successfully losing abdominal fat to 26 percent and cardiorespiratory fitness level to 20 percent in men who have a belly fat.

So, what can we do to prevent the buildup of fat in your belly? This include:

- Counseling With Expert Team

Interventions carried out in the study was deducted by counseling every two weeks once in the first four months. Later, after the 5th month, counseling is done once a month. The content of such counselling is how to regulate food intake and regular exercise.

- Adjust the food intake

Faulty diet can also cause belly fat. Thus, you should start to regulate the diet. Among the suggestions that there was an increase of healthy protein intake and reducing carbohydrates.

Saturated fat intake is also obliged to be restricted, such as red meat, butter, and also greasy and fried food. Also, avoid foods that contain high fructose corn syrup, such as soft drinks, cookies, and a variety of snacks.

- Actively moving

Remember to always active moving. Choose to walk rather than drive to proximity, light exercise while watching television rather than sit or lay down, etc.

- The combination of exercises

Just less effective cardio exercise to burn a lot of fat. Combine it with weight training. If necessary enlist the help of a fitness trainer to design a workout that's right for you.

So some of the ways that you can do to prevent the occurrence of belly and simultaneously help you lose your weight. Hopefully useful! (*)

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The Dangerous of Belly fat

 

Unhealthy lifestyle, irregular meals and sleep time with some other reasons, have caused of belly fat. Moreover, coupled with the habit of drinking alcohol, also faster changed the stomach protruding.
Someone has called the belly if the abdominal circumference size more than 95 cm. As for women over 80 cm.

If previously the people are proud with their belly fat, because it is considered as a prosperity symbol, but now, belly fat instead insists something wrong with your lifestyle. For today, the guy with the belly fat just shows the low awareness of a healthy lifestyle.

The belly fat show, there was a pile of fat in the abdomen should be aware. Due to the fact, You're piling up the danger.

An endocrinologist from the Mayo Clinic, Rochester, USA Michael D. Jensen says, what do you see as the fat in the abdomen is not limited to the fat layer under the skin only (subcutaneous fat) but also include visceral fat under the belly and envelop the internal organs.

Visceral and subcutaneous fat position (Image: mayo)

Visceral fat is the fat that tucked in your waist, more active in metabolic and easier to disappear than subcutaneous fat under the skin, especially if you have much different of fat types.

And keep in mind, the potbellied have a greater risk of suffering from diseases of the heart and blood vessels, diabetes mellitus, colorectal cancer, as well as breathing stop during sleep (sleep apnea).

What makes the belly fat?

Belly is caused by an imbalance between caloric intake and the burned energy. If you eat too much but rarely move excess calories, of course, it will be stored as fat.

Also, the age factor was also influential. We will make us lose muscle, especially if we less exercising but more sedentary than moving. Reduced muscle mass will decrease the speed of the body uses calories.

The ability of fat cells in the hands and feet will also be reduce by storing fat, so if there is excess fat, it will go down to the stomach and excess as belly fat.

Various studies show that fat stored in the abdomen is not functioning as a backup power as does the fat in other parts of the body.

Visceral fat is biologically very active and produces certain chemicals and hormones causing hormonal balance disorders, metabolic disorders, and others.

Is there any relationship between beer with belly fat?

Substances and hormones that produced belly fat can also trigger inflammation (inflammatory), at once ultimately trigger a variety of disease.

Given the dangers that are stored in the belly fat, then don't let fat stay too long. The good news is belly fat can be reduced, but all it takes is effort and patience.

Do changes in your lifestyle to reduce your belly fat. Start restricting the serving of a meal and give the body more moving. In addition to regular exercise, don't fill most of your time sitting silently. Take a break every an hour and try to keep it moving. (*)

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Basic Rules Of Food Combining To Lose Weight

One of the basic rules of weight loss dieting is the launch of the body metabolism. With the smooth metabolism are believed not to be the buildup of substances in the body resulting in illness. Including obesity.

Food combining is one method that is often used for weight loss. In the food combining, the focus is to set a combination of these types of foods in a certain period.

The wrong food combination, or have a much different indigestion, can cause the food left in the intestines. Just because, the result of digestion is not fluent, appeared like the rest of the fermentation gas build-up resulting in flatulence, and body work will not be optimal.

By doing the food combining diet, you can achieve a healthy lifestyle and the ideal weight you want through food. Here are a few basic rules in a Food Combining :

 

1. Eat more fruit

Things to know, fruits contain a simple sugar that is very easy to digest. Therefore, the fruits are highly recommended to be eaten on its own, not combined with other foods.

If eaten with other foods with different digestion process time, then the digestion process of the fruit will be distracted and follow a longer time of other food indigestion. Sugar from fruit settled in the stomach and fermented because the process becomes longer.

2. Protein and carbohydrates are not appropriate

Do not eat proteins and carbohydrates concurrently. Because the two types of these foods produce enzymes that mutually cancel each other. It will make your food takes a long time to digest and cause fermentation in your gut.

In a Food Combining, you can combine proteins with vegetables calorie-free, such as green vegetables, and carrots. Carbohydrates also can you consume with vegetables, or food with vegetable protein, such as soy.

3. Eat melons and watermelons when the stomach is empty

You may be accustomed to presenting melon and watermelon as a dessert. However, consciously or not, because that habit, your stomach will be bloated. It's like the belly is filled with gas, slightly decreasing blood sugar, accompanied by a slight sense of nausea.

Why is it so? Because, lemon and watermelon – so too with more fruits, preferably consumed alone are not combined with other types of food. Because of this, fruits have a different digestive process with other sweet foods. To optimally Digest, eat watermelon and melon before eating when the stomach is empty.

4. Eat a lot of green vegetables

However, green vegetables keep best foods for human beings. Does not contain many vitamins and minerals, such as amino acids (essential for building proteins), vitamins B, magnesium, iron and fibre, food is also ideal combined with all types of food. Therefore, it would be good always to enter the menu of green vegetables from your diet every day.

5. Limit of fat

Although fats and oils by different types of food – except fruit, still the consuming should be limited as they are full of calories, and it took a long time to be digested. Therefore, always give a distance of 4-5 hours between meals, if there are fat on the menu.

 

6. Set the Distance of Eating Time 

After knowing the time it takes a type of food (carbohydrates, protein, fat and fruit) to digest in the belly, then you must learn to give sufficient time for all the food out of the stomach, and reduce the effects of the bad.

In a Food Combining, the following suggestions are time constraints between the consumption of foods that could not be integrated with either:

- Heavy meal two hours after eating fruit
- Eat a protein three hours after consuming a carbohydrate
- Carbohydrates and eat four hours after eating protein. (*)

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10 ways to lose weight without exercising

 

 

 

Do you want to lose weight but not had time to exercise? A little bit time with a lot of routine work is of two things among the many reasons that they could not exercise.

Whereas, they also wanted the weight down and got the ideal body shape. Is there a course?
You can probably try the 10 tips below that you can lose weight without exercise. However, keep in mind, the following tips can only be done if you are committed to practicing it. If not, you should still compensate with a routine exercise.

1. Drink a glass of water before eating

The first suggestion, make it a habit of drinking a glass of water before you eat. Fill the stomach with a glass of water in advance will help you from eating excess. Because your stomach will be half full, and it doesn't make you want to eat a lot.

2. Begin selecting foods with little processed

Processed food, such as fried, boiled or smoked are known helping increase the calories number in food. You can help trim the hoarding calories in the body with plenty of eating food with minimal processing or not processed at all. Like, eat fresh fruit rather than dried fruit or canned fruit.

3. Eat Dark Chocolate

Dark chocolate can be a good food for sweet food lovers but at the same time, want to reduce consuming the high-calorie foods. Dark chocolate is very good eaten in between meal times. It feels may not as delight as milk chocolate, but can cover the excess for sugary foods. Note also, the calories are in dark chocolate are lower than usual chocolate.

4. Use a small plate

You can call it as a suggestion. However, you also need to know that one way to lose weight, is consistent with the meals serving. Calculate the snacking that you just bought and didn't eat it right out. Pour on a small plate and hide the remaining snacks so that you are not tempted to eat it again.

5. Move more

Didn't work out doesn't mean you can sleep all day in bed or lazy move during on Office time. You can use the time between activities to move the body to burn calories.
You can use the stairs instead of the elevator, or in between jobs or lunch time, squeeze to walk for a moment surrounds the Office while you say hello to colleagues in other divisions. You can also juggle with the Park a vehicle in a place some distance from the entrance of the Office, so the distance passable went on to burn calories.

6. Don't drink calories beverages

Restrict eating does not mean you are free in the drink. High-calorie soda is a poor thief in join raises your weight. Including from fruit juice with sugar, juice, and wine in large glasses at dinner. Select white water with pieces of fresh fruit like cucumber, lemon, or mint to save calories counts.

7. Don't let the hungry for too long

A good diet is to set the distance between the main meal time and still provide to eat in between those hours. The goal is to make the body, not under the condition of excessive hungry.
If it's done, your body will be even weakness due to the decrease in sugar blood levels. Also, the excessive hungry will raise the appetite when the meals time arrives and will spend many servings of food.

 

8. Eat only high in protein and fiber snacking

Choose snacks that are rich in protein and high in fiber. This snacking you can eat snacks in between meals. Avoid food snacks like chips or cookies, because its contain high calories and excess salt.

9. Try to early dinner with lighter portions

Dinner becomes a critical point for the dieter. Why is it so? Because by night, a belly should no longer be filled again. Since metabolic processes perfectly will take place while you sleep at night. If you're still eating before bed, then your stomach will be burdened and result in an imbalance.
The best advice is to try for dinner a little more than usual, about 25% of the normal portion. Also, the earlier you can eat about 2-3 hours from the sleep time.

10. Sleep longer

Do not sleep overnight. Reduce the potential interference that could potentially reduce your sleep time. Lack of sleep can cause you to eat more throughout the day and do not have enough energy to exercise. You will also tend to limp during the day and takes a lot of your calorie intake to cover it up. Do not let it happen!

Well, so 10 simple tips that you can do to lose your weight without having to do the exercise. Hopefully useful! (*)

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Did You Believe This? Latest Research Allow You To Lose Weight Easily

 
There is good news for those of you who are currently struggling to lose weight. Recent research conducted by the Cell Metabolism have identified new ways, effective and very easy to lose your weight without changing your eating habits.

Uniquely, this way it will not ask you to do or don’t to consume certain foods, but you just have to limit eating pause between 10 – 12 hours. That is if you have breakfast at 8 am. Then you simply stop eating after 6 or 8 hours a night. About 10 – 12 hours after breakfast this morning, instead of your last meal. Not too heavy, aren’t you? If it’s to lose your weight.

In that study was mentioned, researchers examine daily eating habits of the participants and found that many of them who constantly ate in their waking hours time, of about 15 hours. From 7 am until 10 pm. Imaginable, how many calories stacks that will add their weight.

 Image: nutritionsecrets.com

Then, they were asked to reduce their eating time about 10 - 12 hours a day for 16 weeks of research time. Research result shows, the participants can lose their weight as much 3.5 kg! In fact, they eat food as their normal consumption.

The other good news, in addition to being able to lose weight easily, participants also get an extra benefit. They claimed to have more energy, also sleep better quality and effect of running these methods could last for one year.

A method of this eats time limiting not the first. Several studies also reveal a kind of similar thing. This method – is called as intermittent fasting diet, namely that cycle between periods of fasting and not fast.

Another advantage of this method, as researchers call it is that it helps people burn more fat for energy, control blood sugar better and reduce the risk of diabetes.

How does It work?

Of course, you will be asked, how is it possible to just restraining meals only about 3 – 5 hours you will benefit in such a big deal?

The explanation, according to a study representative Satchin Panda, people would start eating less food when they begin to familiarize to stop eating sooner.

For example, if you usually eat some snacks while watching your favorite movie on television until late at night, when you avoid food after 8 pm will eliminate empty calories and avoid blood sugar problems.



Also, by increasing the amount of time we fasted overnight (not eating at the moment towards to the bed and bedtime) will bring a positive influence to the circadian rhythm, which will improve the sleep quality and affect gene functions involving metabolism.

So, if you are interested in trying it out? Because it looks like, in addition to the easy, this method is also necessarily healthier and cheaper to lose weight, compared to another diet type. (*)

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The difference between Simple Carbs vs. Complex Carbs for Your Weight Loss Program

For you who are currently running a weight loss program, it is highly recommended to reduce the carbohydrates intake, because carbohydrates are known to affect in weight gain.

In the science of nutrition, carbohydrates are the nutrients needed by the body. And it is divided into two types, simple carbohydrates, and complex carbohydrates. Both have advantages and disadvantages of each.

Simple Carbohydrates

Simple carbohydrates or simple sugars (Monosaccharides) are nutrients contain one or two sugar molecules. Because of its simple molecular, simple carbs become the most rapidly absorbed by the body, and can quickly increase blood sugar levels in your body, so that the energy in your body quickly produced.

However this weakness, despite quickly absorbed, simple carbs become rapidly depleted, and the body feel tired. So, you will be easy to feel hungry after you run out of stock of carbohydrates in the body. Then you'll often eat and causing the obesity.

Foods contain simple carbohydrates is white rice. Food is containing sugar such as candy, cakes, soft drinks, and others.

Many simple carbohydrates eat when people are stressed, irritated or busy because it increases serotonin hormone, that triggers a sense of pleasure. These hormones cause the feeling happy and comfortable, so people want to eat again and again. This cause the dependence effect.

Some types of fruits contain simple sugars. That’s fruit can be an alternative to sugar from processed foods. Because of that, they also equipped with other substances such as calcium, fiber, vitamins and minerals that are very good for the body.

That’s why you should avoid foods containing simple carbohydrates in your diet program. This type of carbs will result in the buildup of excessive sugar can turn into fat.

Complex Carbohydrates (Starch)

Complex carbs are containing two or three molecules and rich in fiber. Because the amount of the more molecular, carbohydrates more slowly absorbed or periodically, so the energy generated in the body takes place continuously.

When you consume foods containing complex carbohydrates, your body will not be fast hungry, so you do not need to consume it every time.

The complex carbohydrates can find in foods made from wheat, whole wheat bread, oatmeal, brown rice, green vegetables, some nuts, and most tubers. For those of you who are implementing the diet program, consuming foods with complex carbohydrates are recommended.

However, you must be proportionate and should not be excessive consumption to avoid buildup of carbs in your body. In addition to weight gain, carbohydrate buildup is also potentially affected by diabetes.

Carbohydrates and Blood Sugar Level

Any variant of meal menu for control carbs intake

When you consume carbohydrates, your body will break it into simple sugars that absorb into the blood stream. During increased sugar levels in your body, the pancreas will secrete a hormone called insulin. Insulin is needed to move the sugar from the blood into the cells, where sugar can use as an energy source.

Types Of Sugar Based On The Chemical Composition

1. Monosaccharides

Monosaccharides (hexoses) consists of 6 rings of carbon. And, there are three types of hexoses was known in the science of nutrition; glucose, fructose, and galactose. All three have the same type and number of atoms. The difference is their atomic arrangement. Because of that, causing the existence of differences in the level of sweetness and solvency.

Glucose
Glucose in nature can found in vegetables, fruits, corn syrup, cider tree, and fructose is in honey. Glucose can be used to a diet high in energy.

Fructose
Fructose is the sweetest sugar. Fructose found in honey, fruit, flowers, nectar and vegetable also. One-third of the sugar of honey consists of fructose. Fructose is also widely contained in corn syrup that widely use in the manufacturing process of soft drinks sold.

Galactose
Nothing like glucose and fructose which can easily be found freely in nature, Galactose can be found in the body as a result of the digestion of lactose.

2. Disaccharides

In a well known there are four types: sucrose, maltose, lactose, and trehalose.
Sucrose
Sucrose, also known as sugar cane or sugar beets. Sugar-containing, 99% sucrose, is made of both kinds of groceries through the process of distillation and crystallization. Sucrose can also find in fruits, vegetables, and honey.
Maltose
Maltose is formed in each solution of starch, as happens in plants germinated, whereas in the gut of humans occurred during the digestion of starch. Maltose breaks into two glucose units.
Lactose
Lactose (milk sugar) found in the milk and consists of a single unit of glucose and galactose. Lactose is sugar that has the least flavor sweet and very difficult to dissolve than other saccharides.
Trehalose
Trehalose known as mushroom sugar because as much as 15% of the dried part of the fungus is composed of trehalose, there is also in insects.

3. Oligosakarida

Oligosakarida has composed of two polymers up to ten monosaccharides. Oligosakarida can find in the seeds of plants and nuts.

Conclusion

However, carbohydrates are very important for the body. The wrong diet which ignores the presence of carbohydrates and more concerned with protein will affect the health of the body and give rise to new problems, such as headaches, weakness, lethargy, body shaking, and so on. (*)

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What Is The Alkaline Diet?

Many type diet that we have know today. Each diet has its advantages and the disadvantages. Including the popular is alkaline diet.

What is the alkaline diet?

Alkaline diet arrangements are to balance the pH in the body. The popularity of this diet program because some artists like Kirsten Dunst, Anna Faris, and Gwyneth Paltrow have practiced this to keep the body slim and lose weight.

Alkaline diet is also known by the name of  'pH Diet ' or  'Acid-Alkaline Diet.' This diet based on the theory that the body is divided into two poles, acid, and alkaline. Mentioned as an acid if the pH less than 7 and is called alkaline if the pH is above 7. That ideal pH levels between 7.35 – 7.45.

This diet program works by balancing the pH to the optimum level, and then build the cells and tissues, so the body to be healthy. With this diet, means have also been doing Detox - disposal of toxins from the body, so that the cells of the body can function properly.

Alkaline diet has several benefits, including increased energy, improved digestion, lose weight, as well as reduce pain. Not only that, high blood pressure and sugar levels in the blood can also be addressed by this method.




With the alkaline diet, you will gain a better immune system. The aging process may be slowed. Moreover, eating alkaline food is believed to make teeth and gums healthier. But however, all these benefits have not been scientifically proven.

However, don't excessive for this diet. Acidic foods are still needed, for example, certain fats and oils containing essential fatty acids. Because it can keep its immunity and nourish the body's cells. Highly recommended composition of 80:20 for acidic to alkaline food.

How the acid and alkaline works in the foods?

Acidic food adds hydrogen ions into the body, so the body increasingly acidic. In contrast, alkaline foods thus removing hydrogen ions so as to reduce the level of acid in the body.

List of acid and alkaline foods

With know type of our food, we can balanced the pH needs

Acid

Corn, potatoes, animal fats, olives, vegetable oils, rice, oats, beef, wheat, chicken, lobster, oysters, lamb, milk, butter, cheese, ice cream, margarine, bottled salad dressing, sugar, artificial sweeteners, and vinegar cook.

Base

Broccoli, carrots, cauliflower, cucumber, eggplant, garlic, tomatoes, asparagus, spinach, coconut, apples, apricots, avocados, bananas, blackberries, grapefruit, grapes, lemon, lime, Orange, almond, muskmelon, white water, herbal teas and green tea, olive oil, flax seed oil, vinegar, molasses, spices, maple syrup and organic honey.

So, what are the benefits of alkaline diet for the body healthy?

 

 

There's good news for alkaline foods lovers. The alkaline diet based all kinds of food are refusing the additional sugar, so it is very good for your weight and health. Well, people who eat a balanced, nutritious food and live on a diet of vegetables and herbs, they are also minimal risk exposed to chronic diseases such as hypertension and diabetes.

Not only that, the alkaline diet brings the intake of fresh fruit and vegetables also proved to be able to minimize the risk of numerous cancers. How about weight loss? Alkaline diet that eating plenty of wheat, fruit and vegetables will keep your caloric intake remains balanced. (*)

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Healthy diet without excessive hunger

How a healthy diet is that? Diet can be healthy if it doesn't ask you must suffer hunger. The diet should be sufficient in number and type of substances it contains. Although the purpose of the diet is to maintain or lose weight, however, a food must remain proportional.

Your stomach should not be suffering from hunger. You just need to control the types of foods that you eat, time to eat and adequacy of food needed by our body. A healthy diet can still do without having to feel hungry.

Below a healthy diet that good for your body without having to feel the hunger that churned.

1. Drink a lot of water

 

Believe it or not, sometimes, the brain was wrong to distinguish signal between hunger and thirst feel. It could be that when the body needs water but because it’s wrong, the brain translates it as hunger.

This condition is the one of the causes why we decided to eat extra-calorie food to cover the wrong. In fact, it is a glass of plain water is cool enough to soothe the stomach at the time. Then when you want to eat, try to drink white water in advance, it can help suppress your desire to eat.

2. Eat in small portions

 

In addition to the desire to eat because we are hungry, we also frequently encouraged to eat favorite food and drink. Did we able to enjoy favorite foods when dieting? Of course, it can! The trick is always to buy the favorite food in small size and a little bit. This way you can still enjoy your favorite foods while still maintaining consistent appetite to remain controllable.

3. Eat more often

 

Fear of fat and then not eating at all? It turns out we were wrong. The diet is not to stop the eating activity. But how do we can control the appetite? You could divide it into sections and fewer servings to eat at certain intervals.

This fact based on research which shows that people who eat the food within 4-5 times a day is more able to control appetite and also their weight. From that results, it is recommended to divide your calorie intake into several food servings, and you can eat more in both time: the morning and afternoon. You should avoid to eating at the night time.

4. More eating protein

 

Sufficient protein intake will help you maintain muscle mass, stimulates fat burning, and at the same time also makes you feel full longer. Beans are one of the healthiest sources of protein.
Eating protein also can be one way to curb your appetite. Divide into some time to eat it.

5. Don't skip breakfast

Many people neglect to make the breakfast in the morning. But breakfast is the only time where you could eat with a full menu with generous portions. Eating in the morning also gives you a sense of fullness longer thereby reducing the craving eat not healthy foods. Therefore, make sure Your breakfast menu complete with balanced nutrition, primarily fruits and fruit juices. (*)

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9 Good Habits that Can Lose Weight

 

 
Everyone now looks a race against time. Therefore, many people feel no longer had time to do a weight loss diet program. Which could be, this program is already in the planning or have long existed in our mind.

Quoted from Alissa Rumsey, RD, a nutritionist from the Academy of Nutrition and Diet, these following nine good habits that could be an idea for those of you who are very busy to lose weight and it takes a little time.

1. Get rid of the junk food from your kitchen

We can easily find many foods and sugared soft drinks, high salty processed foods like chips and crackers, foods high in trans fat. Get rid of all of it from your kitchen and refrigerator.

The Purpose is to make when you are felt hungry and went to the kitchen; then you will easily take unhealthy food or junk drink. In fact, the habit of eating snacks like that often steals the opportunity to be exhibited significantly increase your weight.

2. Place healthy food in a visible place

After all the unhealthy foods removed, replace that with healthy low-calorie and low-fat foods. Place these foods in a place that is easily accessible and visible.

You can choose a variant of healthy foods, such as fruit, yogurt, salad, tuna, and quinoa-low-fat and whole grain cereals. In this way, you at once remember about your diet program and consciously taking healthy food earlier.

3. Set up in huge portions

If you do not have much time, you can prepare healthy low-calorie foods in large quantities in the early days, which you can consume during the day and at night. This method is very effective and efficient in saving you time.

4. Do not depend on sugar and caffeine

Often when you're stressed and pressed for deadline time, you are more likely to vote stimulants beverage such as coffee and sugary drinks. The goal is to get energy quickly throughout the day.
Indeed, some time after drinking coffee or sugary drinks, you will feel refreshed. But it was done a little. Because shortly after that, the energy will be lost is replaced with fatigue and increased appetite. This condition will lead you looking for a snack to fill the stomach.

5. Provide a healthy snack at any time

For today, we can find a lot of types healthy snacks available, either fresh or instant. You can choose what kind of healthy snack that should be in your desk drawer, and you eat when the stomach feels hungry.

Because the availability of healthy snacks will keep you from having hunger which eventually will lead to excessive appetite.

6. Learn to prepare meals that are practical

The practical food not the sane mean with fast food. You can begin to learn to cook your practical, healthy meals. Such as sauteed vegetables, salad, or vegetable and tuna sandwiches. You can find a lot of tutorial about the practical and healthy recipes on the internet.

7. Write down your routine exercise schedule

Not enough just to food. You also need to prioritize exercising regularly. Make a note of your routine exercise schedule and preferential treatment as you have a schedule with your important clients. Make a note in the usual places you note the promises are very important.

With this, you will get rise to a feeling that exercise is something urgent to do, just like you have to make a presentation in front of clients.

8. Find a partner to exercise

This idea is very nice if you could have a friend in the exercise. It can make you keep away from boredom while exercising. Moreover, you and a partner can remind each other about the schedule and commitment to regular exercise.

9. Place the exercise equipment at the front of house door

You also can put the exercise equipment at the front of the house door, near the workbench at home or in a place easily visible and accessible. Whereabouts, this will further strengthen the commitment to continue to exercise and become an important integral part in efforts weight loss in a healthy way. (*)

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