photo credit: http://2.bp.blogspot.com/

Although there are many theories on aging, apparently this is influenced by many hereditary and environmental factors. On many of these factors is very little or nothing we can do. But food is a very important factor we can control.

As we have seen, there are good reasons to reduce the number of calories you eat. In the case of middle-aged people is especially recommended to limit the amount of food eaten. As you get older, you lose muscle mass. This causes burn calories less efficiently. The result is an accumulation of fat and obesity. In sedentary individuals this is exacerbated considerably.

Decrease your calorie intake does not mean we have deprived of the pleasures of food. One way to start is by reducing the serving size of foods high in fat and calories. If this is difficult for us, it perhaps best to reserve these meals for special occasions or events.

It is important that we focus on eating foods which are rich in vitamins, minerals and fiber, eliminating or drastically reducing foods high in sugar and calories but low in nutrients.

It is recommended to increase vegetable consumption of saturated colors such as broccoli, peppers, green beans, spinach, tomatoes, potatoes and carrots. The dark green vegetables are generally rich in substances that can help reduce the risk of cancer. These foods are also rich in antioxidants.

In fact, usually, the darker one is a vegetable contains more antioxidants. Recent studies show that bilberry (blueberry and bilberry) contains powerful antioxidants that help keep the youth of our eyes and our brain. One study even found that blueberry consumption helped to rejuvenate the brain of a group of rats and senile. Other studies point to the plums and other foods rich in antioxidants.

If swallowed seek products that are low-fat milk. If you do not drink milk products in your diet try to include other calcium-rich foods like spinach, parsley, nuts, beans, cauliflower, asparagus and figs. Include plants of the genus Allium such as garlic and onion as it has been found to have significant antibiotic properties and inhibit various cancers.

Increase your fiber intake to at least 25 grams daily. Rich in bran cereals, whole grains, brown rice, beans and lentils as well as fruit and vegetables are excellent sources of fiber.

Daily consumption of a good amount of water is important at any age but as you get older acquires special importance. The older people not only require more fluids to avoid dehydration but also to dilute and eliminate toxins. It must eat at least eight glasses of water a day. The sodas and caffeinated drinks are not substitutes for water.

Eat little, reduce fat, increase consumption of antioxidants, adopting the Mediterranean diet? The choice is yours. Either way the conclusion is the same: food can help us not only have a longer life, but a more healthful.

credit to: Rafael Valle Rivera MA, NL

The secret of success of the diet of Dr. Fridman is based not only on the type of food consumed, but in the way the body uses them. For the body to absorb the substances that are in food, is served from glands (salivary glands as the stomach, the pancreas, etc.) involved in the digestive process and to determine whether the body must burn what you eat or what must store (everything the body does not use turns into fat and stored). It is for this reason that one purpose of this diet is to stimulate the most of these glands to prevent nutrients become stored fat.

For the gland stimulation possible and allow weight loss diet, be reduced somewhat the amount and caloric intake as with any diet and above all, respect to the maximum intake and intervals between them have a rest period of least three hours (you have to leave a time of three hours between intake and intake). Since the diet thus corresponds to the cycle of digestion-elimination (with the body’s biological rhythms). It should respect this pattern because otherwise the glands will not work and were stored fat instead of burning

If you follow the diet while respecting the above guidelines, you can lose between 1 kilo and 1 kilo and a half a week without having to count calories yet it is ingested, or weigh grams of food. As discussed above, this diet is a diet but it is a way of eating and thus, once the weight is lost will not recover as long as they continue to respect the above guidelines.

Here’s an example of a diet with which you can develop your own menu based on your preferences and adapting it to the diet guidelines. It is very important to make the 4 meals per day, leaving at least 3 hours between meals.
Sample diet:

For breakfast:
(breakfast should be: lipids, proteins, carbohydrates and drink)

* 1 coffee or tea with sweetener (and drink)
* 1 slice of bread (such as hydrates)
* 1 knob of butter (as lipids)
* 1 hard boiled egg (as protein)

To eat:
(you can eat whatever you want but it limits the amount)

* 1 tomato salad with a tablespoon of olive oil (carbohydrates and lipids)
* 1 fillet of lean (protein)
* 1 slice of Emmental cheese (lipids)

Snack:
(It should be a snack but staying slightly hungry)

* 30 grams of bread with butter (fats and carbohydrates)
* 1 plain yogurt and bread (carbohydrates and lipids)

For dinner:
(it’s free but must be light and must accompany 30 grams of bread)

* In salads or cooked vegetables (carbohydrates)
* Lean fish (protein)
* 1 piece of apple pie (carbohydrates, lipids and proteins)

But that is what you must do to lose weight while you sleep?
Well actually the principle is not new, is not making more than three meals a day with an area of 5 hours between each. Method
In children is permitted to make four meals, three major and one snack with a space of 4 hours between each.

If you are hungry between meals drink water or tea.
This results in your pancreas to rest and do not download much insulin.

Nothing or Snacks Snacks
Just eating food between meals or small snacks can not get off insulin and thus remains constant.
The pancreas works in an exaggerated manner at all times and at some point can no longer. Diabetes is the result.

First find your BMI or Body Mass Index
This is the basis to know how much to eat, you can log into Google on it and calculate

Three meals a day this is the beginning of this diet
The principle of the diet is to eat only three meals a day spread in this way

• Breakfast consume only carbohydrates
• Food to eat a mixed diet of carbohydrates and proteins in equal parts
• Dinner eat only protein
• Do not exceed 20 grams of fat per meal.

It’s easy, following this rule and regardless of carbohydrates at night your metabolism to burn fat reserves to consume his body. In this way down slowly but safely.
If this diet retinue also get sports accelerate the effect.

That is what is generally advisable to succeed in losing weight

• Eat fruits and vegetables.

• diminish the consumption of refined flour, bread, pasta, rice, sugar, industrial cakes, pre-cooked food, sugary drinks and so on.

• Like this until your appetite sated. Foods rich in protein in combination with vegetables, fruit salads or filled without gaining weight.

• By reducing foods high in carbohydrates will prevent sharp fluctuations in the level of blood sugar, so we will not have those hunger pangs.

• The problem is at the excess insulin that is released to lower levels of blood sugar and helps to get fat.

• Eating enough protein regulates our metabolism and helps burn calories.

15 tips for healthy weight loss

1. Choose foods low in fat.

2. Moderate consumption of red meat and fish increased.

3. Eating fruits, vegetables in abundance.

4. Drinking water, between 1.5 and 2 liters per day.

5. Limit consumption of fried, breaded or cooked too fat. The choice will be cooked or grilled foods.

6. Distribute food in 5 meals: breakfast, mid-morning, lunch, snack and dinner.

7. Eat slowly and chew food thoroughly.

8. Eat seated, in the company.

9. Never skip breakfast, as prolonged fasting activation promotes fat storage mechanisms.

10. Do not snack between meals. In his case, when we are hungry, they must have low-calorie foods (eg apple), or in any activities incompatible with eating.

11. Use small plates and spread the food in them.

12. Trying to be creative in the kitchen, use condiments give the dishes a smell, pleasant taste and color, thus avoiding the monotony.

13. Plan ahead what you are going to eat and prepare meals when not hungry.

14. Go to shop with a closed list of products.

15. There should be a list of prohibitions and obligations, but detailed information on how to eat.

Moreover, the potential for disease prevention depends in part on the characteristics of the factor, namely the ability to edit, remove or treat people exposed. In principle, most environmental or behavioral factors are modifiable, at least theoretically, although in practice it is difficult to achieve a substantial reduction on many occasions. Instead it is more difficult intervention or modification of other factors, including those linked to certain physical characteristics, reproductive history or genetic disorders. Nevertheless, knowledge of these factors can collaborate to secondary prevention.

How can carry out the changes permanent? Follow these three strategies:

1. Get involved.

Permanent weight loss takes time and effort. It requires focus and a lifelong commitment. Make sure you are ready to make permanent changes and do it for the right reasons. Nobody else can make you lose more weight than you. In fact, external pressure often those closest to you-can worsen the situation. You must make changes in diet and exercise for himself.

In parallel with his new lifestyle, try to solve other problems in your life. It takes a lot of mental and physical energy to change their habits. So make sure they are not out of other important matters of daily life such as marital or financial problems. Time is key to success. Ask yourself if you are prepared to face the challenges of loss related to weight loss.

2. Emotional support.

To achieve truly lose weight, you have to take a responsible attitude, which does not mean you have to do everything alone. Seek support when needed from your partner, family and friends.

Choose the people you always want the best, the ideal is to find people who will listen to their concerns and feelings, offering advice on exercises, and sharing that you have placed priority on developing a healthier life.

3. SET A REALISTIC GOAL

When you are thinking about what to expect from their diet and exercise plan, be realistic. In the long term it is better to aim for losing 1 to 2 pounds (0.5 to 1 kilo) per week, although initially you may lose weight more quickly if major changes are made – just make sure the changes are healthy. To lose 1 to 2 pounds per week, you need to burn 500 to 1,000 calories more than you eat each day, through a low-calorie diet and regular exercise routine.

When setting your goals, think of the process and its outcomes. “Exercising regularly is an example of a process target, while” lose 15 kilos “is an example of an outcome goal. It is essential that you have a final goal, but must establish the goals of the process, since the process change their habits is the key to weight loss. Make sure your objectives are clear, specific, measurable, achievable, realistic and track. An example of a clear goal is to have a goal of walking 30 minutes a day, five days a week, and you can always keep track of their results.

Obesity is now one of the most common diseases in the world. This disease is the accumulation of fat in body tissues. Normally people who are obese have to take out other ailments as diabetes, high cholesterol and hypertension due to overweight is extremely unhealthy.

For too long we have sought the best method to combat obesity. There have been various studies and experiments. According to British scientists to be free from obesity should ideally prevent the stomach from expanding.

Fighting obesity depends on oneself, one’s will.

One of the best solutions to keep fit and avoid obesity and overweight is going to a gym, as this place can get a better support from a personal trainer.

When it comes to burning fat bottom line is calories in versus calories out. And as long as you achieve that caloric deficit, does not really make much difference what kind of cardio do.

Now, many people do high intensity cardio to speed up metabolism and get burning fat in a “secondary”, and well, there’s nothing wrong with that. But many bodybuilders achieve the purpose of accelerating their metabolism through his weight training. Cardio exercises they do are a bonus to help burn excess fat, and not their main focus as it is for endurance athletes for example.

So if your main objective is to train the “bodybuilding” and improve your body composition (gaining muscle and burn excess fat) and going to the gym religiously and you strive and you challenge yourself, then you have a huge variety of cardio options for do. You are not limited to one method or another.

The important thing is to enjoy your cardio exercises, do not just mechanically your bike or your shoes and go running while counting the minutes that pass. And a lot has to do it your personal tastes. For example, I like to go out and make them outdoors, out in the morning to walk, or afternoon jogging along the roads of my city, or go to a track and do my interval training. Even when it rains I love to go running, or when it’s cold or just do not feel like I get on the elliptical machine in my house for my daily cardio.

If I feel energetic, I use HIIT, if I’m looking forward to looking for something easy as a walk. But anyway I keep doing my daily cardio because I understand that the key to achieving the body you want is to be consistent with my workouts, whether you touch me one day in gym or a day of cardio.

By establishing clear objectives find the motivation to lose weight and be successful, and as you go conquering each of your goals, you will grow in confidence until it becomes a natural part of your life. And this applies not only to your goal of losing weight, but for any aspect of your life.

The first thing to determine is your primary goal then shredded into small steps that will lead you to achieve your main objective. For example, if your weight loss plan includes lowering 8 kilos in two months, then set mini goals. A kilo a week could be a step. Walking for an hour every day could be another. Eliminate white bread for lunch another, etc. .. It is also important that you set your goals realistically. By creating you goals can be achieved in one step at a time, your motivation will move towards success, and greater confidence in yourself and what you do.

Create goals brings excitement and motivation as you have a target at which to aim, purpose and a plan to work from instead of guessing and wondering what to do.

. A goal of motivating
. Will keep you focused
. Achievable goals to increase the confidence in yourself
. The objectives will put you on your way to success
. The objectives will enhance your determination

First, make sure to set goals as specific as possible. And make sure you can measure them, so you know when you achieved and move to the next step or goal. Keep your goals based on actions, and having a structure of steps or activities to achieve each goal a reality.

Second, your goals must be realistic because it will increase the chance of feeling discouraged. Think about writing a book for example. Write a best seller in a week is unrealistic. However, decomposing this goal to write a page a day is not only realistic but also something that is achievable.

Losing weight lose 10 kilos in a month, despite the unscrupulous promotion of certain products for weight loss, not only is unrealistic but potentially dangerous. So be realistic with your goals. Lose 10 kilos is a good goal, but again do it in a small successes at a time, for example, losing half a kilo to a kilo per week.

Make it SMART objectives:

Again, if you want to achieve any goal, whether this related to business, your health, your family, your fitness, your education or whatever, you will need these ingredients:

. Your goals must be as specific as possible.
. Your goals should be measurable.
. Your goals must be achievable.
. Your goals must be based on actions and
. Your goals must be realistic.