Monday, November 28, 2011

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Healthy Lose Weight

Losing weight is a must for those who are overweight. Obesity not only reduce the appearance, but also lowers the quality of life and health. But, losing weight can also be a problem if you do not know the proper way. Here's a tip healthy weight loss:

1. Start now!
Losing weight is not enough only with intention. You need determination and spirit. How can your weight down, if you never get started?

2. Take a reasonable target
Set a target at the beginning of the program. Needless heroics. Weight decreased 0.5 kg per week is ideal. When drastic is dangerous to health. For additional motivation, hang hot pants or your favorite pair of jeans that had long been hiding in the closet, in a place easily visible.

3. Not  too tight
You still need 1200-1500 calories per day to keep the body fit. Reducing calories into 600 to 800 calories per day will slow down the metabolism of the body. If your metabolism is slow, the opportunity to hoard fat in the body even bigger. Instead of svelte, even diseases that come.

4. Early breakfast
Do not miss breakfast. A study reveals, 4,000 adult Americans who managed to lose weight about 15 pounds in a year are those who never forget breakfast. If you are usually take a breakfast at 9:00 am then shifted at 7:00 in order energy burning process started more quickly.

5. Do not just breakfast
Start the day with breakfast 300-400 calories, but not with high fat foods. Choose a loaf of wheat bread baked with an omelette 1 egg, plus a bowl of salad. Or, 100 grams of rice with 1 piece of fish plus 1 cup of vegetables.

6. Chew food 36 times!
Try to count, how much you chew while eating? If less than 36 times, try to add. More longer you chew, the food will be easier to digest, you will be more easy to feel full.

7. Drink plenty of water
Lack of drinking may aggravate the kidneys that can lead to dehydration. This can disrupt the body's metabolic system. If you are diligent in drinking water 1.5 liters or 8-10 cups per day, without any diet, then within one year,your weight can go down to 2.5 kg.

8. Sports
Exercise for 60-90 minutes, 3-4 times a week, must be done. Paired aerobic form of jogging and walking, each alternating every 3 minutes, enough to burn fat effectively. If you do not have time, walk around your home or office room for 5 minutes every interval of one hour can burn 200-300 calories.

9. More fiber
Fiber also has a major role in ousting fat. The more fibers that enter the body, the faster the volume of stool will be bigger because fiber absorbs water. Adults need 21 grams of fiber per day. If you usually eat fruit and vegetables, increase the portion to 5 cups per day. Divide into 5 meals.

10. Fruit is not enough
You will easily starve if you only eat fruit or vegetables. Mixed with 15% -20% of protein in each of your menu to increase metabolism. Digestive system takes energy to make the process of metabolism.

Healthy lose weight is easy, isn’t it?

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