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.

Wrong diet can not only make you difficult to maintain weight loss long term. But also risk of health problems. Find out what is wrong, and more observant in determining the choice of weight-loss patterns.

1. Diet selective
This is the kind of diet that only gives the green light to limited types of food, and totally ban a particular food groups, usually fatty foods and sweet flavor. “Watch out for this type of diet. Because, in fact we need many kinds of nutrients that can be obtained by consuming a variety of foods,” says nutrition expert and spokesperson for the ADA (American Diet Association), Andrea Giancoli, MPH, RD .

Said David Katz, MD, author of The Flavor Point Diet and faculty at Harvard University Medical School, this type of diet can not be done in the long run. “It is true that your weight can be lost by eating only cabbage soup. But how long you hold only one type of food eaten each day? Sooner or later, you’ll get bored and return to find your favorite foods. As a result, the weight will bounce back, “Katz said.

2. Detox diet
Many experts advise to be wary of detox diets like the Master Cleanse Diet and The Martha’s Vineyard Diet Detox. “Anyway, all kinds of diets by ridding the body’s organs,” says Pamela Peeke, MD, chief medical correspondent for Discovery Health Channel. According to Peeke, all efforts to remove dirt from the body we do not actually need and less clinically justifiable.

Actual body has been equipped with “cleaning device” that serves eliminate toxins. So, you no longer need to do extra cleaning effort. Even if the diet gets results at first, it could be because you reduce the portion of high-calorie foods and replacing them with vegetables and fruits.

3. Diet “magic potion”
This is the type of diet which states that by eating one particular food, whether it be supplements, green tea, or cider vinegar, you can lose weight drastically. So far, no single magic bullet in the world capable of providing results that many people dream about it. “Face alone, so I can lean, you really have to sweat through exercise and refrain from overeating,” said Dr. Peeke. Therefore, he recommends you to be careful before you are tempted to follow a diet pattern that promote that type of food or certain medications can turn into singset chunky body.

4. Fasting diet excuses
Skinny Vegan Diet, Hollywood Diet, and the Master Cleanse, a diet sample abstinence containing calories. Actually, fasting is a spiritual and cultural traditions that have been run for centuries. It’s just that, with the aim of fast weight loss can result in even counterproductive.

When consuming fewer calories, your body will think that you’re hungry, so adjust the rhythm of metabolism. Unfortunately, when you’re back to eating normally, your metabolism does not fit anymore. Plus the weight down when fasting is a combination of fat, fluid, and muscle. However, when the weight up again, it is usually due to the increasing amount of fat.

5. A diet that violates the rules of health
Examples of this diet requires you to drink water for several days in a row. Or is it a diet that does not allow you to drink lots of water, on the grounds that the body is not swollen. Similarly, diets that only allow you to drink orange juice to shed fat. If from the beginning has found irregularities in the rules, Dr. Katz recommends that you immediately turn around and find another diet that makes sense. After all, you do not want to stomach twisting because of too much to drink orange juice, right?

The signs of premature aging that you can actually see in their late 20s. The reason is, lack of body treatments, and eating less healthy. In fact, to get the skin remains supple, smooth, and free of wrinkles, there is an easy and inexpensive. Change your food intake with a variety of these foods. You’ll even get other health benefits, in addition to skin!

1. Eat a colorful diet every 4 – 5 hours
While growing age, the natural antioxidant protection in your skin decreases. Therefore, protect skin from wrinkles by eating foods rich in colors such as fruits and vegetables. No need to worry about running out of ideas about what to eat, because the source of antioxidant nutrients there are hundreds of them. The most important are vitamin C (as in tomatoes, citrus fruit, kiwi fruit), vitamin E (nuts and avocados), polyphenols (natural cocoa and berries), quercetin (onion-bawangan and broccoli) and carotenoids ( green vegetables, sweet potatoes, and bright orange vegetables, etc.).

2. Drink more
One of the first side effect of dehydration is the loss of skin elasticity, which later became the main cause of wrinkles lines. How much water should you / create every day, of course you already know. If you do not much like white water, replace with green tea, low-fat milk or fat-free, or the occasional coffee. Fruits and vegetables also contain essentially fluid, which is why they can become wilted. Add antiaging potential of these foods to serve the soup with the broth for lunch or dinner. At breakfast, add the menu smoothies made with almonds, soy, or low-fat milk and fruit juices without sugar.

3. Get your 30% calories from protein
Past 30 years of age, muscle mass will decline approximately 3 – 8% per decade, causing you to feel the power and the ability to burn calories, begin to decrease. To anticipate this you need to change the way of life, with regular strength training. Some studies say that the animal protein intake higher will help protect the muscles in women aged over 50 years. Protein is also key to ward off fatigue, maintain blood sugar levels, and support the improvement and growth of new cells. Try to get 30% of daily caloric needs of healthy protein sources like lean meat, poultry, seafood, legumes, dairy products fat-free or low-fat, and soy-based foods.

4. Do not forget whole grains
Keep up the completed whole grains contain antioxidants. Brown rice, bulgur wheat species, farro, millet, quinoa, and oats, are a few choices. You can present this wheat as a simple menu, or mixed with other food ingredients. With whole grains, you’ll get a taste of a better, more fiber and more nutrients antiaging early.

Is a slender beautiful body! This paradigm is happening not only at the majority of women, but also men. For that reason many women, either with their own wants and because demand for the man she loved-a diet to get the body posture is considered ideal. Reduce the amount of food, slimming drugs, all done liposuction. Until some of them said, “beautiful is pain.”

And how did it go? Instead of being thin, body became thin and ill, or even something more stretchy. It is important to note that the diet is not just to get the ideal posture. Diet is a set pattern of eating to maintain health. This is an ideal posture is one feature of a healthy body. Body that is too thin or too fat body are both risk factors of disease.

Ideal Posture

Posture can be measured by body mass index (BMI), namely:

BMI = BB (kg) / TB x TB (m)

Normal BMI is between 18-25. Someone said to thin when the BMI is less than 18 and obese if the BMI of more than 25. When BMI more than 30, people are suffering from obesity and the need to watch out for obesity usually accompanies other diseases such as diabetes mellitus, hypertension, hiperkolesterol and other metabolic disorders.

Examples of women with weight = 58 kg and height (TB) = 161 cm = 1.61 m.

BMI = 58 / 1.61 x 1.61 = 22.37 (normal)

To find your ideal weight, can be used Brocca following formula:

Ideal BB = (TB – 100) – 10% (TB – 100)

Allowed threshold is 10%. When more than 10% then including obesity and if the above 20% then it happened obesity.

Example: a woman with TB = 161 cm, bb = 58 kg

BB ideal = (161 – 100) – 10% (161 – 100) = 61 to 6.1 = 54.9 (55 kg)
BB is still in the 58 kg limit of 10%.

Basic Conditions Healthy Diet

Term 1: No get rid of certain food groups

Many people on a diet by eliminating certain foods that are considered as enemies of the diet. Though the body still needs the balance of nutrients even when dieting. Both carbohydrates, proteins, fats, vitamins, minerals, fiber, water and oxygen is very important for the body.

Term 2: Keep watching your body needs for protein and fat

The body needs 30 grams of protein a day. Protein used by the body for the formation and growth of body cells. Nothing wrong with eating meat, dairy, grains and nuts for moderation.

Consider the amount of fat needed by the body, which is 50 grams a day. Not all fats are bad. In addition, many nutrients can be absorbed when dissolved in body fat.

Term 3: Eat only when hungry

Diet Tips for Success In

Basically, the diet is to choose the food you eat, changing attitudes toward food and limit the amount of food. Here are tips on success in the diet:

1. Enjoy the food and chew foods until smooth and make sure no food bribes after previously ingested food.
2. Eat with family or friends as she chatted to make us eat food slowly. This will make the body has time to process the food to the fullest.
3. Do not eat while doing something else, like watching because this situation will make us tend to increase the amount of food.
4. The main principle is to limit the amount of dietary calories into the body so that calories encouraged to utilize reserves in the body. The body can function well with 1200-1500 calories.
5. Avoid foods that contain lots of saturated fats such as coconut milk, organ meats and fried foods and multiply unsaturated fat consumption such as fish, olive oil, peanuts, soybeans and avocado.
6. Increase the consumption of fruits and vegetables. Because in addition to filling, and makes no sooner hungry, fruits and vegetables can expedite the disposal process and boost immunity.
7. Eating is a big lunch, not dinner.
8. Avoid snacking. If it is difficult, change snacks eaten between breakfast and lunch or between lunch and dinner with a fruit or vegetable.
9. Regular exercise will burn calories and optimize the body’s metabolism.
10. Augment drinking water.
11. Slimming drugs and liposuction does not help to get healthy posture and ideal for not coupled with a good diet. Use the slimming drugs or liposuction at obesity condition is dangerous for the health body and to do according to the doctor’s instructions. Because drug liposuction slimming and have many side effects to the body.

Wrong Diet : Body Gives Signals

1. If needs are not adequate carbohydrates, perceived symptoms are nausea, headache and digestive disorders that lead to bad breath.
2. Easily tired, listless and lackluster can occur if the lack of fat and animal protein.
3. Frequent urination and huge as a slimming drug effects can be harmful to the body because of the nutrients into the body will decrease.

How When Tempted?

1. Trust the stomach. Before interest and eat food, ask once in the stomach if she was hungry. If not, then immediately stop.
2. Food is often used as an escape during stress. If stress makes the excessive consumption of food, stop and do other activities that make the body comfortable and relaxed.
3. Pinch point functioning nerves control your appetite. It lies in the area of cartilage, where the jaw attached just below the ear leaf.
4. Make your room smell with air freshener or scented candles. The smell of banana, peppermint and apple contain proven appetite.

Avocado
Although most women who are trying to lose weight will avoid this one fruit, but in reality, this fruit was good for muscle and joint strength. Unsaturated fat and cholesterol-lowering function contained in this fruit can help your body to a lot of pain and more powerful. The proof, researchers at the University of Buffalo found that the women runners who ate less than 20 percent more fat than the potential injury women who consume at least 31 percent fat. Professor Peter J. Horvath, Ph.D., who was involved in the study speculated that the problems inherent in this case deals with the problem of fat consumption. Reduced fat intake, the less the power of the muscles and joints. A few slices of avocado per day is a good way to give your body fat intake in women who are afraid to be fat.

Banana
Often feel muscle cramps? It could be because you lack of potassium. Potassium has an important role in replacing lost sweat, and helps the absorption of fluids in the body. Potassium is owned by the banana in a very high number. Bananas also have a carbohydrate energy. One fruit with medium-size banana has about 400 mg of potassium and about 29 grams of carbohydrate (equal to two bread wheat).

Oranges
Fruit that does not know this season is very rich in vitamin C. As we know, vitamin C can help provide extra energy, plus be able to repair damaged muscle tissue, and is the key to make collagen (tissue in the body that helps improve skin condition, and make strong bones). A good orange is enough.