Health and Food

Posts Tagged ‘fat’

1. The first and fundamental step is that you’re sure to want to follow a diet and be disciplined.

2. Try to eat in company. Eat slowly and chew each bite.

3. Prepare dishes as attractive as possible. If portions will seem small, offer a dessert plate, thus appear more abundant.

4. Do not try to hide that you’re on a diet. Continue with your normal life, without lock yourself at home.

5. Respect, as far as possible, a regular schedule for meals.

6. Do not skip meals but do not feel hungry, in any case reduce the amount you eat, but do not omit.

7. Start every meal with a salad, to satisfy more easily the stomach and appetite center, located in the brain.

8. Avoid temptation. If the office or the kids at home, eat sweet things between meals, have at hand an apple, yogurt or other snacks to help you resist.

9. Faced with an attack of hunger takes a glass of water first and then a natural fruit juice.

10. Do not give in to offers of food that are not within your program, because you can spoil what you have achieved so far.

11. Do not be dependent on the scale. Weigh yourself only once a week to monitor changes.

12. Take your measurements periodically to check the change in volume, this will encourage you to follow. You may not have lost weight, but of the figure.

13. Make sure the clothing is staying high. Please hand the pants that you like and do not fit, and take it as a goal.

14. If you’re out of the diet in one meal of the day as usual with the rest of the daily plan, nor think of “resume tomorrow.”

15. Often think of the joy of seeing you in your weight and imagine that today you avoid situations because of your overweight.

If you feel you just can not start a diet, do not let time pass. Go to a specialist who can guide and control you until you acquire new eating habits.

Increase muscle mass to gain muscle mass is necessary to eat more but at this point we must be extremely careful, because fat does not mean eating more fat, the ideal and necessary to increase the muscle mass while decreasing the percentage of fat .

According to Dr. Jackie Berning, University of Colorado, who are very thin and want to grow in size to consume a higher percentage of calories, but in parallel is important to influence muscle growth by an intense workout routine to load. For this specialist to increase muscle mass is desirable, in the case of men, increasing their caloric intake by 500 to 1000 calories and for women between 250 and 500.

To follow this plan properly we recommend a weekly climb about a quarter kilo, the important thing is not to reach more one kilo per week because that will surely increase the percentage of fat in the body and is necessary to lower the amount of food.
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Why focus on fat and fiber?

The typical Western diet provides an excess energy from fat (especially saturated fats) and added sugars to the detriment of complex carbohydrates and fiber. This diet was related to non-communicable diseases such as cancer, cardiovascular disease. The Western diet is associated with the increase of the diseases. Cardiovascular disease and cancer in virtually all industrialized countries responsible for at least half the total mortality. Nutrition is a modifiable factor here.

In general, knowledge regarding the relationship between diet and health in short supply. The majority of the population lacking the necessary ‘practice’ knowledge and skills for healthy feeding. Moreover, consumers often underestimate their power consumption in the wrong. General nutritional advice and any policy should aim at an overall reduction in the risk of diseases such as cardiovascular disease, cancer, … for the population as a whole. In the concrete implementation should be discussed not only nutrients but should rather be talking about food framed in a total diet.
Nutrition is an important part of a healthy lifestyle. Though it is obviously not the case that those who eat a balanced healthy lives automatically, but it is undeniably a step in the right direction.
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