Research conducted by a team of researchers from Quinnipiac University in the U.S. shows, a holiday diet can damage has been done for weeks just because they are dieting tend not able to control the food. But still, there is a trick that you do not eat too far at the weekend.

* Home sweet home
Plan a weekend at home? Be careful because the temptation to enjoy a snack at home is quite high. When you idly while watching the new movie is purchased, you can spend a large pack of potato chips and roasted peanuts in an instant. Result, the calories in balance with no combustion. Your weight also increased steadily. Begin to change these habits and enjoy the results.

Do’s: Eat at his watch. Eating regularly can make your stomach full, and reduce the desire to enjoy a snack. If you can not afford to not chew, a piece of apple or three handfuls of popcorn can be a substitute for chips. It is better if a half servings of rice at lunch and dinner menu is replaced with vegetables and fruit. Do activities such as playing games, chatting, or reading a book because it can divert your attention to food. More fun anymore if you decide to clean house and rooms. Besides the net, do not feel you have been successful exercise during the holidays.

* Coffee in cafe
Nice indeed if we could calm the mind on the weekend with a glass of your favorite coffee, reading, chatting, or browsing in the cafe customers. But be careful because small talk with his friend for several hours was able to spend one frapuccino caramel glass, a piece of tiramisu, and one serving of a delicious chocolate cake.

Do’s: If possible, ask the waiter to replace refined sugar with low calorie sugar to your drink. Select a beverage that contains no whipped cream. If no, then select a cake made from vegetables. Try not to choose foods that are sweet sweet if you drink. Finally, let’s not forget the white water. A bottle of mineral water can reduce your desire to eat more cake.

* The roads in the mall
The mall has become a choose right to spend time with family or friends. In addition to much to see, it also provides plenty of places to eat and chat are great. Usually, fast food restaurants often be an option. You can also carried away to taste this and that. Oops!

Do’s: When visiting a restaurant burger, choose menu consisting of chicken and vegetables. Choose between mayonnaise or cheese as a complement, not both. For pizza, there’s no harm in trying a menu that contains a lot of vegetables than meat. If you still want to taste the ice cream, then try frozen yogurt that is not less delicious but also healthy. After eating, Wander over 1 hour looking at your favorite stores. In addition to burning calories powerful, who knows you find cute bags that are discounted.

* Feast of relatives
The temptation to try party food that you rarely encounter the toughest challenge on the weekends. There is a great way to diet you do not corrupted, that is no exaggeration!

Do’s: If you are interested in trying out every main meal, take as much as one tablespoon for each menu, along with the rice. If you want to enjoy a very tempting cake, invite friends to share. Replace sweet drinks or coke with water. Wear a dress that body size so you can feel your stomach expand when it’s too much to eat. Guaranteed, you will stop.

Out of town *
Try out different cuisine is one of the most widely performed while visiting out of town. With appropriate measures, all foods can be tried without ruining your diet.

Do’s: If you want a culinary trip, make sure you have a friend. Choose the menu you want, share with colleagues. In this way, although many of the foods you try, the portion is maintained. If you own, then ask for half portions than usual. Do not forget to compensate for culinary tour with leisurely walk while enjoying the new city. If there is a bike rental, there is nothing wrong with your bike tour.

However, before deciding on a diet, it’s good to know in advance a number of false myths about diet and food following:

Myth 1: Eating fat makes midnight
Eating or snacking in the middle of the night did not cause the body to hoard more fat. That must be considered is how many calories you’ve consumed during a day. Eating regularly can help control appetite throughout the day. While skipping meals actually has the potential to make you eat more calories later.

Myth 2: Do not consume if you want to derive fat weight loss
Fat is an essential substance to give the body energy, tissue repair, and distribute vitamin A, D, E and K to all parts of the body. Women typically require at least 30 grams of fat per day (maximum 70 grams). But, make sure you consume unsaturated fats, which can be found in olive oil and avocados. Avoid saturated fats contained in biscuits and cakes.

Myth 3: Orange Bali can burn fat
Shaddock not contain fat-burning enzymes. So, eat it will not help you lose weight. Shaddock involving diet or cabbage soup only works if your calorie intake is also limited (in some cases is only 800 calories per day). However, this type of diet can disrupt the body’s ability to lose weight in the long term.

Myth 4: Stay away from food is not fresh
Not all food that looks fresh it is the best option. Fruit and vegetables ‘fresh’ could have been in the supermarket shelves for some time, and have lost a number of important vitamins, especially vitamin C. Meanwhile, fruit and vegetables in the freezer is frozen several hours after being harvested, the nutrients not too reduced.

Myth 5: Reject carbohydrates if you want thin
Complex carbohydrates such as bread, rice, pasta, cereals and potatoes is an important energy source for the body, and does not contain any calories or high fat. Problems only arise if you eat them in quantity, or coating with creams such as butter or mayonnaise.

Because effective for digestion and constipation overcome, many people are hoping to lose weight by eating yogurt regularly. Basically, yogurt is not able to streamline, because the digestive more smoothly, so it feels wasted fat. Consumption of prebiotic in the yogurt will help increase the absorption of nutrients through our digestive organs.

Meanwhile, preliminary research done Michael Zemel, PhD, researchers at the University of Tennessee presents data yoghurt drinks can streamline your body shape. This is based on research conducted in 34 overweight or obese patients on low-calorie diet. As many as 16 of them were asked to consume diet pills that contain 400 to 500 mg of calcium per day. While 18 other people consume such high calcium yogurt containing 1100 mg of calcium per day.

After 12 weeks of the study found them to shrink belly fat. But the respondents of the group who drank yogurt, fat is higher depreciation, ie, 5 pounds of fat, while the group of diet pills only 3 pounds.

In a research note Zemel calcium primarily from calcium, low-fat dairy products may slow the process of body fat that is recommended for those who were conducting a diet program. Besides yogurt not only helps people lose belly fat, so to lose weight but also yogurt maintain muscle weight more effectively doubled.

Although proven healthful yogurt, that not everyone is tolerant to the level of acidity in yogurt products. Each person has different levels of gastric causing a different effect on each person. In order for yogurt that is consumed has an optimal effect, make sure the product is consumed has a bacteria that is still alive. Do not consume yogurt that was frozen, because too few bacteria that are still functioning, so it will not get the expected benefits from these beverages.

* Nausea and bad breath
Nausea and bad breath are warning that there was something wrong with the stomach. Improve your diet before you become a victim of stomach!

* Dizziness, Fatigue Easily, and Not Pumped
If you feel these things while on the move, it marks the body’s intake of carbohydrates and less sugar. Do not be hostile both of these elements, if you do not want your body “fall” due to malnutrition.

* Missing irritable and Concentration
Do not let your stomach empty. Eat little but often. Proven an empty stomach makes you not thinking clearly because of lack of brain nutrition.

* Dry and dull skin
Vitamins E and C in the skin need many obtained through food. Do not let the skin loses this bright day. Having a healthy body makes you look beautiful.

* Small and Large Toilet Overstated
Discard excess water due to the effects of slimming drugs can cause dehydration if not replenish what has been discarded by the body. Excessive dehydration can cause death. So, do not fool around with your body, yes.

1. Not Eating COMPLETELY
So obsessed with dieting, skipping meals becomes a new habit. Up-until all hours of missed meals. This method is powerful enough to lose weight. But unfortunately, this will actually make you gain weight. Skip meals to make the system disturbed metabolism. The result? You will feel hungry all day and eat more. In addition, other disturbed digestion, your body becomes more easily tired and lifeless because of lack of nutrition.

2. Eating Many in One Time
There are other tricks besides not eating at all, that is by eating that much in one meal. This pattern will make the body a greater supply of calories and fat. The body needs energy throughout the day. The food you eat with this pattern will be easily burned by the body, if you divide it into three meals, with equal portions. More effective if you eat less but eat more often than just once.

3. Believe In Slimming Drugs
Slimming drugs able to lose weight quickly. But you need to remember, easy way this can cause adverse effects to health, such as dehydration, kidney failure and liver damage if consumed in the long term. Slimming drugs will usually make you addicted. Once the use is stopped, the body will return to normal weight or even more. This mode can not be relied upon to get healthy and ideal body permanently.

4. Drinking lots to Eliminate Hunger
To get the full effect, most people choose with drinking water. Drinking water needs is good, but if consumed in excess will be a boomerang for the diet. Drinking a lot of the time instead will increase the capacity of the stomach, and damage the enzyme systems. Big stomach capacity will make it easier for you hungry. One apple in the afternoon can be a good strategy for the stomach.

5. Excessive exercise
In order to be slim, you’re too willing to sacrifice two hours each day to be in the gym. Effective? Excessive exercise makes you tired, in addition can make a muscle and abdominal injuries. Remember, your body needs a break. To avoid this, choose a sport without a load, such as jog, moving both hands, jump rope, or simply walking for an hour. You simply do this exercise three times a week regularly.

6. Not Eating Meat
Meat contains protein with amino acid content is best compared to other foods. Protein is a nutrient that is essential for cells to replace damaged body. So, do not let you leave this important food. Protein deficiency is one reason the incidence of a disease such as breast cancer, colon cancer, heart disease and osteoporosis. Slip a portion of meat on the lunch menu, along with rice and vegetables. Eat as much as a half portion of the regular portion.

7. Avoiding Food Favorites
“Bye-bye” now no longer have you speak to your favorite foods such as pizza, chocolate, and ice cream. Could eat foods that you like can provide motivation and inner satisfaction. Cravings, no desire to eat food that will actually make you unhappy. No harm in giving gifts to the tongue once a week. Diets that are rational and not too extreme is the key to success to get the ideal body which lasted long.

Add fiber intake
Fiber makes you full faster with fewer calories, thus preventing overeating. A study from the Brooke Army Medical Center in Houston Texas discovered, pectin (soluble fiber) are contained in the skin of fruit and vegetables can make people full longer. To increase fiber intake, make fruits, vegetables, legumes and whole grains (like whole wheat bread, brown rice and whole-grain cereal) as the basic ingredient of your diet.

Choose foods low in fat
Each gram of fat contains more calories per gram than protein or carbohydrates. Eating a diet high in fiber, rich in fruits, vegetables and whole grains are naturally help you reduce your fat consumption. Also, try to limit the use of oil and butter. Switch to dairy products, such as fat-free milk, low fat cheese and low-fat yogurt. If you eat meat, chicken without skin or choose low-fat meat in small portions.

Portion being
There are no bad foods consumed in moderation along. Low-fat foods will trigger even weight gain if consumed in excess amount. Please enjoy all foods in moderation.

Use all the senses
Large portions of food will still make you unhappy if consumed quickly. Try to focus on the food and enjoy every bite. See plate and learned color and texture of food. Let your eyes enjoy the food, then close your eyes and let the sense of smell works. Then, begin to chew each bite slowly and make sure enjoying the taste of food before swallowing. In this way, you can satisfy all the senses and require less food to get satisfaction.

Note the number of servings per package
Many packaged foods intended for multiple servings. So, when you eat foods in the form of small stacks, such as rice, pasta or bread, be sure to read labels and pay attention to the amount of food quantity per package.

Include vegetables
Do not forget to include vegetables in every dish makanna you enjoy.

Use spices
Fat is not the only way to enrich the flavor of food. You can also use non-fat sauces such as teriyaki, vinegar or salad dressing with no fat. Try adding herbs or spices to the vegetables and meat to add flavor without fat.

Snacked on fruit and vegetables
Nothing wrong with snacking while trying to lose weight. But, choose healthy snacks like fruits and vegetables, whole wheat crackers or fat-free milk.

However, sometimes we forget that the minimum amount mentioned was referring to the white water, not other types of water. Relieves thirst with sweet iced tea, fruit juice, syrup, ice coffee, diet soda, or beverage with isotonic, is actually not included in the effort to meet the needs eight glasses of fluid per day. In fact, studies from the University of Texas Health Science Center shows, people who drink diet soda every day for seven years, amounting to 41 percent have the potential to gain weight. Compared with those who do not drink soda. That can happen because of all the drinks contain calories that tastes sweet. If we eat them regularly, will definitely affect your weight.

What should be done:
Get used to drink water whenever and wherever. Including when we ate at the restaurant. If we buff tea or coffee, not the means should be avoided altogether. It’s okay to consume two drinks we had, provided no added sugar. Switch on the artificial sugar or low calorie also not the best solution. To add flavor to the white water, we can add lemon juice. It is certainly safe and not harmful to weight loss.

But, the problem of excess weight can also be triggered by other factors, like genes, hormone disruption and even a virus that enters the body. Here are some facts about weight loss that can help you understand the problem of obesity.

Genetic
Fat gene, hereinafter known as FTO, was first discovered on obese rats. According to the findings of subsequent researchers, people who have two copies of the gene is 40 percent greater risk of suffering from diabetes and 60 percent greater risk of being obese. In addition, people who only have one copy of these genes are also at risk of weight gain. Today, bright Claude Bouchard, PhD from Louisiana State University System, allegedly there are about 100 genes that trigger obesity. “Each gene adds weight in different areas of the body,” explained Bouchard was quoted as rd.com site.

According to the researchers estimate, about 16 percent of the population have two copies of the FTO gene. Was approximately 50 percent had one copy.

The number of fat cells
Some people have more fat cells banyakRentang amount owned by several people, according to Kirsty Spalding PhD from the Karolinska Institute in Stockholm, could be far different from the others. And even if you managed to lose a few kilograms of weight (or adding a few pounds), the number of fat cells will remain the same. These fat cells will embrace the existing fat in the body and forever will be hungry and asked to fill out. Fat cells from people who are overweight or obese, the light of Spalding, also holds more fat.

Fat cells appear during childhood, but it seems to stop as it reaches adolescence. People who have a lot of these cells, he explained, probably already started to produce these cells since the age of 2 years.

Change your metabolism
The team of researchers from Helsinki University Central Hospital to learn what happens when you experience weight gain. Researcher involving twin pairs (one fat and one thin). Results showed that fat cells in the more obese participants undergo metabolic changes that complicate the burning of fat.

According to the research team, experienced a weight gain of at least 5.5 pounds can slow your metabolism. The more fat you stack, the more difficult to lost it.

How do I lose weight? “The more I learned, I became increasingly convinced that we need physical activity,” explained researcher Kirsi Pietilainen PhD. Pietilainen claims that he was also overweight as a child and now managed to achieve a healthy weight after running regularly.

Stress makes fat
Stress tends to make you rich carbohydrate food craze. In addition, stress hormones also accelerate fat storage. Therefore, try to relieve stress by doing yoga or spend quality time with family.

Condition of mother during pregnancy affects your weight
Smoking habits during pregnancy increases the risk of infant low birth weight and drinking alcohol can damage the fetal brain. The same thing applies to the custom of not eating a healthy mother.

Numerous studies show, sugary and fatty foods consumed prior to your birth mother, also affects your weight after the birth. Studies in mice showed that female rats who are overweight has more glucose and free fatty acids in approximately the womb than female rats that are not overweight. Molecule-molecule This will trigger the release of proteins that interfere with appetite control and metabolic systems in the developing fetal brain. This, according to investigators, also apply to humans.

Sleeping lower weight
Want to trim weight without effort? Try to sleep seven to eight hours per night. Researchers from the University of Chicago report, sleep disorders can interfere with hormonal balance, triggering a reduction of leptin (which signals satiety) and increased the amount of ghrelin (which triggers hunger). As a result, you feel hungry (but it was not), so that trigger overeating.

Weight pairs
Weight your husband or wife also contributed. Wife or husband who slim, according to researchers, will make you more motivated to lose weight.

Virus
Adenovirus is the trigger number of diseases, ranging from upper respiratory problems to stomach and intestinal problems. In addition, researchers from the University of Wisconsin have found a relationship with fat when the virus injects the virus to chickens. Researchers found, the virus has contributed to accumulate fat.

Stem cells, which can be transformed into other cells, also turned into fat cells when injected with the virus. “The virus seems to increase the number of fat cells in the body and increase the amount of fat stored in fat cells,” explained researcher Nikhil Dhurandhar PhD.

Studies in humans, including a comparison of twin brothers, showed that obese people have more antibodies to a particular virus, called adenovirus-36.

Hormone levels in the body is always changing from time to time. Besides causing changes in the atmosphere today (mood), hormonal changes also affect the metabolic system which in turn affects the energy levels.

It is important to note, changes hormonal levels is dependent on lifestyle. Type of activity in daily life a person will have an impact on the release of certain hormones in the hormonal tubuhnya. The Balance is also related to weight changes. One example is the number of women are overweight when entering the age of menopause.

Among the many types of hormones, of course, not everyone can lose weight. The following are some types of hormone effects on body weight. Growth hormone

The main function is to stimulate the formation of growth hormone protein. Determine the number of proteins that form muscle strength, bone, cartilage and tendons.

In addition it also holds the role of growth hormone in sports activities. In addition to increasing fat burning, these hormones also limit the metabolism of sugar. Result, the sport becomes more effective in reducing fat deposits. Reduced glucose metabolism also makes blood sugar levels better controlled, so the energy level is maintained during exercise.

Pregnancy hormones

Some have injected human chorionic gonadotrophic hormone (HCG) to support low-fat diets and extreme restrictions on carbohydrates. Research shows, this approach does not provide benefits because of pregnancy hormones are not able to lose weight.

Estrogen hormone

The hormone estrogen found in high levels in the blood of women, and can help decompose fat. In addition, estrogen also increases metabolism, maintain the mood and also boost libido.

Kedar estrogen decreases when women begin to approach menopause. While the release of hormones from the ovary increased during exercise, and blood levels will remain high until four hours after the rest.

Other hormones (insulin, Epifrin, Tiroxin and Endorphins)

Other hormones that help you lose weight is insulin, epifrin, tiroxin and endorphins. The higher rate of release of these hormones, the effect is an increase in the intensity and duration of exercise. However, to increase its purity, active lifestyle and healthy choices of course should be.

Often, while on vacation to new places, or even to my hometown, we often forget myself and try to culinary, culinary in place. But without knowing it, we even entered too many calories and returning from vacation, have never lost weight. Here are tips to prevent the body weight did not rise while on vacation.

1. Bring your own snacks
Most of us when it was new and strange place, often experience a sense of fear is difficult to get food. “Somewhere there must be a lot of vacation you are selling there,” maybe that you thought. But remember, the food sold in the vacation spot is usually a mild foods or junk food. Or, because we do not know it occurred around the area, we are afraid of taking risks on an empty stomach, forcing myself to eat every time there is a place that looked safe enough to eat, such as fast food restaurants. Therefore, you are not always so tempted to eat every time you see a restaurant, try to keep healthy snacks in bags. Like fruit, snack foods with low glycemic index, or even, if desired, a boiled egg.

2. Bring food to eat on the plane
The airline has been very rarely serve delicious food and free on the plane. If any exist, are usually not the food that you want to enjoy. If there are any on the menu that you want, usually the price is sky high. So, try to attempt to bring a healthy snack as much as you.

3. Message packets fast-food restaurant
Most places serving fast food now actually exceeds the average capacity needs in general. So, if you’re traveling with somebody, try to reserve a menu that can be divided in two. If still felt hungry, still can order extra food. But wait until you feel hungry, not hungry eyes, because our bodies need time to send signals to the brain that we are already hungry. Chew slowly, enjoy the fact that you are on vacation, and listen to your body signals.

4. Do not be lulled into a sauce, oil, or other dressing
By sense, we often unwittingly add the sauce in large quantities in our food. Rather than dip the food into the sauce, it’s better to use a fork. The trick, dip a fork into the sauce, and then, stick on your food, then enjoy. In this way, you will reduce your calorie intake without compromising taste of the sauce tasty sauce. Do not forget, try as much as possible to avoid fried foods.

5. Remember, that holiday itself is a self indulgence
Vacation does not mean a chance to escape and indulge themselves with food, like chocolate, ice cream, and good food but not good for your body size. Of course, may indulge occasionally. But that does not mean can be overdone.

6. Find an enjoyable physical activity while on vacation
Rather than follow the tour bus, why not try to follow instinct and research about fun places in the city of destination? Look for objects that you want to visit, then plan how to reach it by foot or at least in a way that requires you to reach the site with more effort, like to ride public transportation. If the place you want to visit a location that can climb, such as hills, try to climb the hill, or biking if there is a bike that can be rented, or paddle, if any amenities.

Or, because his name holiday, which meant escape from the routine, you can go to a club near where you stay, even though you are not the type who likes to go clubbing.

7. Bring the clothes fit the body
Seeing the reflection of yourself in the mirror, or wear clothes that before leaving for vacation already very fit body will remind you to put the brakes on yourself and remind you that your primary goal is to become healthy and fit people.