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The presence of distended abdomen that contains the abdominal fat have
bad effects, not only around the belly, but for overall body health as
well. This could increase a person's risk of heart disease, diabetes,
and stroke. Even more important to note is the presence of fat in the
belly of this can be one sign of metabolic syndrome.
metabolic syndrome itself is a set of health problems that plagued body.
In addition to the accumulation of fat in the abdomen or waist that
reflected numbers waist circumference, following several other health
conditions the criteria of the metabolic syndrome, among other disorders
Increased blood pressure
Increased blood sugar levels
Increased triglyceride levels
Lack of good cholesterol (HDL) in the body
In the long term, these conditions can also increase a person's risk of heart disease, diabetes, and stroke.
How to Shrink Stomach
get rid of belly fat, there is no miraculous things that need to be
done. Because according to experts, as a person in a successful attempt
to lose weight, then the belly fat will also likely be lost. If done
regularly, some way below the potential to eliminate the bloated
Inadequate intake of fiber and cardio training focus
to shrink the bloated belly of the first and perhaps most recommended
is to meet the needs of fiber and exercising regularly. Some medical
evidence shows that a combination of both tend to reduce belly fat
faster and safer. The study also added that each increment of 10 grams
of fiber can reduce abdominal fat as much as 3.7 per cent within five
years. To get 10 grams of fiber, you can eat two apples a small or a cup
In addition to fiber, exercising is just as important
complementary activities, especially cardio exercise. If done on a
regular basis several times a week, can help you burn calories. It is
advisable to do so for 2.5 hours each week by dividing per day. Pair
with a form of resistance training to maximize the benefits of physical
Someone get time to sleep
less than five hours a potentially cause fat deposits around organs,
according to a study. Meanwhile, excessive sleep is also likely
contributed to the increase of fat deposits in the abdomen. To that end,
should suffice the needs sleep for eight hours and try to be consistent
bedtime and wake up every day, even on weekends though. Bedtime is
inconsistent can confuse the body's circadian clock and trigger the body
to release hormones that can accumulate fat.
With proper diet
existence of abdominal fat is often associated with excessive
consumption of saturated fats. Saturated fats are themselves ordinary
found in beef, butter, and dairy products. To prevent the accumulation
of fat in the abdomen, should prioritize the consumption of unsaturated
fat which can be obtained from avocados and fish. Just make sure
unsaturated fat consumption is always within reasonable limits because
of all the fat is generally high in calories.
stress associated with the release of the hormone cortisol. The ill
effects of the release of this hormone is to help the body to store fat.
To ease the release of cortisol, it requires the proper way to manage
stress. According to the study, meditation is expected to relieve the
stress of having proven to reduce cortisol levels in the blood.
to scientists, the most appropriate way to reduce belly fat is to
improve the lifestyle, especially getting used to regular exercise. Then
do the steps described above.
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Sometimes you complaining about how your diet fail miserably simply
because you like the constantly feel hungry. Intention careful control
of eating, it ended up with a great meal that is not
completed-completed. Lest your problem lies in your excessive hunger
hormone. Here it is a healthy diet tips that can help you cope with this
In the human body there are two types of hormones
related to hunger and satiety. Hormone that triggers hunger hormone
called Ghrelin and cause satiety called leptin. Tips for a healthy diet
this time to talk about how to control hunger hormone production.
is a hormone produced by the human digestive system when the stomach
and other digestive device to increase its activity to digest food.
Ghrelin is sent to the brain to instruct yourself immediately eat.
Ghrelin appears periodically every 4 -6 hours and is usually associated
with the condition of an empty stomach at the same time is also related
to the rhythm of the digestive system to actively move peristaltic grind
Ghrelin also encourages the body to lower metabolism,
decrease fat burning and increase appetite. That is why when you are
hungry, you feel a bit lethargic and sometimes feel dizzy. This
contrasts with leptin that actually stimulate the metabolism, increase
fat burning to form energy and encourages blood flow faster.
it is important for someone who is on a diet, to suppress ghrelin
production and help trigger the production of leptin. As for how to
improve the hunger hormone, among others.
Breakfast with High Protein
the research developed by the American Journal of Clinical Nutrition
Found found that starting the day with a breakfast full of high protein
would suppress ghrelin production is better than high carbohydrate
breakfast. Proteins tend to be longer to digest and cause effects full
stomach longer. It helps you not too tasteful meal at lunch time.
sure eat at the same time every day, so automatically formed rhythm
remains on your digestive system. Thus the production of ghrelin to be
scheduled, you can eat in moderation and ghrelin automatically dropped.
Besides this way makes you easily anyway avoid hunger that comes not
Ensure Enough Sleep
An other research
developed by PLoS Medicine have linked ghrelin production with less
sleep. When sleeping, someone will reduce production of the hormone
ghrelin. When you get enough sleep, without the anxiety of course,
you'll wake up without feeling hungry. This will give you time to adjust
your digestive condition before starting breakfast. Also helps the body
burn fat the rest of the day yesterday for your morning activities
before charging back.
Avoid Low Calorie Diet
diet forces the body to burn stored fat for energy form. A glimpse of
how effective because automatically you also eat more reserves of energy
for the combustion process. But unfortunately, these conditions gave
rise to signal the lack of calories, which means also as a marker for
producing ghrelin. That's why many dieters low calorie diet actually end
the revenge by consuming excessive food.
Many food Sweet
would have thought sweet foods more easily push someone hungry. Sweet
foods will work in the opposite direction with insulin. And when the
pressure is too high to insulin, the automated production of ghrelin
increased, which in turn triggers your back feel hungry.
people are often complained of being more eating when feeling stressed.
In fact, according to UT Southwestern Medical Center, when a person
feels stress, to reduce the effects of stress the body produces the
hormone ghrelin. When this hormone can be lowered naturally by eating,
the body will produce hormones anti depressants.
Those are some
healthy diet tips that help to suppress the production of ghrelin, which
causes you to feel hungry. Controlling hunger is clearly a wise choice
in a healthy diet.
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Sleep - it seems this is not the moment that occurs in order to release
tension and fatigue alone. It seems that sleep has a connection which is
quite important for your body's metabolism. Sleep plays a role in the
decrease or weight gain. Broadly speaking, a person may experience sleep
deprivation 'starvation' so he will attempt to eat all kinds of food
are seen merely to satisfy the desires that exist at that time. It is
the same with people who oversleep, when he woke up that feels even the
desire to eat.
Even if your body were a little put out the number
of calories while sleeping, when compared to the times when you move.
Sleep is an important part that you can not simply ignore. Someone who
sleep less will look like a 'zombie' - looked like the living dead.
Their metabolism also disrupted, if this happens - a disorder that
arises is not just about weight loss alone. Because the body's metabolic
function associated with the organ as a whole. Therefore, in order that
you sleep soundly required lighting and room temperature are suitable.
person undergoing a healthy diet, need a good night's rest - ideally 7
to 8 hours every day. The period of rest at night is believed to scrape
the fat up to 2-fold compared with the diet program that is not
accompanied by a night's rest. It seems that obtaining sufficient rest
at night can delay hunger. Because sleep at night can improve
concentration, then when you wake up it will allow you to plan a diet
with a reasonable manner and in accordance with the conditions or
situation at that time.
A study conducted in Australia shows a
cause-effect relationship in sleep patterns with obesity occur among
adolescents. Another interesting study also occurred at Columbia
University located in New York in 2004. The study involved 18,000 people
with interesting conclusions, that people who sleep less than four
hours each night, has a tendency of becoming obese by 73% - when
compared with those who slept for 7 to 9 hours. If you sleep more than
10 hours the risk of obesity is also lurking.
A person with the
condition of lack of sleep has a weak immune system, this state makes it
possible for you to various diseases. Due to lack of sleep, the body
also undergo 'stress' and the regeneration of cells can be disrupted.
Stress often triggers a person to overeat, it is no wonder if people in
this situation also increased weight. Meanwhile, when you get sick, your
body is losing weight - but this is not a pleasant way to have an ideal
body shape. So keep your health!
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Has an appealing appearance is not unusual for women, and even some men
also attempted to maintain their body shape remains athletic. There are
many reasons why they do so, one reason for this is so interesting to
look at. Other reasons are often personalized, for example; want to
please their partners, want to stay healthy, or do not even want
ostracized or ridiculed by their colleagues who have ideal body weight.
If so, how exactly how to determine the ideal weight? Is it true that a
healthy diet can help you?
The ideal weight does not mean you
have a proportional body shape alone, these include healthy weight and
according to height. Although you can see it for yourself, ideal body
weight have a special calculation known as body mass index (body mass
index). It is obtained from, weight divided by height per meter squared
(W ÷ T²). Then, the results will show a particular category, for
example: <18.5 (Weight Less); 18.5 to 22.9 (Weight Normal); > 23.0
(overweight); > 24.9 (Weight Obesity).
For example: A man has
a weight of 78 kg with a height of 1.68 m. How to calculate body mass
index? Enter the formula above, 78 ÷ 1,68² (the obtained results at
27.64) - in the category whether the man? Certainly we can say that
these men are obese. Then, how many normal weight men with a height of
1.68 m? We can reverse the formula, body mass index (body mass index) is
multiplied by the height per meter squared (IMTxT²). For example,
18,5x1,68² (the obtained results at 52.21). So minimally normal weight
she needs to have is 52 kg to 64 kg. How about you? Have calculated?
the results show that you are underweight, overweight, even obese. Then
you need to make a healthy diet, either to improve or increase weight
or to lose the excess weight. This relates to your daily calorie needs
(daily calorie calculation is discussed in another article). As a
guideline, an obese may only receive 1000 calories to 1500 calories per
day. For those who are overweight may limit up to 1700 calories per day,
and for those of you who have a normal weight can limit it to 2000
calories. This depends other factors.
As; type of event or
activity that is carried out every day and the health condition of the
person - whether she is pregnant (for women) or sick (anyone can
experience). The content of nutrients in food is also worth noting, in
particular vitamins, vegetable proteins, mineral salts, fats, essential
amino acids, fiber, and water. You also need to reduce the consumption
of sugar, salt, animal protein, animal fat, cholesterol, refined
products, and preservatives. Thus you can live a healthy diet and
determine the ideal weight that meets your needs.
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Diet is the activity of eating food in a way set to achieve or maintain a
controlled weight. Diet is done by some people with a different
purpose. There are some people go on a diet to maintain health on
medical advice or suffering from certain diseases, and there is also a
diet because of problems with her weight.
The diet to maintain
health is usually done by people with diabetes, high blood pressure,
kidney, heart disease, gout, and other disease sufferers who are
required to go on a diet. Diet is also usually done by pregnant women
and nursing mothers.
Diets that do aim to get the ideal body
weight, have differences in the way of weight loss for overweight
(obesity) and raise the weight for less or not to get ideal weight. Diet
is also commonly performed by athletes, usually they follow the diet to
keep the weight (for formation or keep the shape of their muscles).
is used to maintain a stable weight. For those who have a healthy
weight but it is easy to gain weight will usually be on a diet to
maintain their weight to remain stable.
In the diet, proper diet
program is required according to the needs and ages. This is necessary
because with the right diet program for us, the purpose of the diet will
be achieved. Diet programs are legion, and each person will not
necessarily be the same result in applying the same diet program. To
that end it is good before you go on a diet, consult with your doctor,
nutritionist, or people who are experts in diet programs.
not only done by adults only. Many teenagers and children on a diet.
Usually their diets will vary with diet programs carried out by adults.
the diet program will usually include a variety of prescription diet.
In addition to adjusting the diet usually diet to keep the weight off,
especially for weight loss is usually accompanied by physical exercise.
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