Diet and Fitness

Seven simple tips to get slim naturally

2014-11-07T14:12:00.001+06:00

Looking for ways to get slim naturally? If you want to lose weight, but don’t want to take diet pills or follow some ridiculous diet (cabbage, anyone?), you need to learn how people can get slim naturally, without much effort.

If you have to spend too much time to lose weight, you’re likely to give up and go back to your regular habits because they are easier. The key to losing weight and keeping it off is to learn the little tricks that make losing weight easy. Take a look at these seven simple ways to get slim naturally (say that 10 times fast!):

1. Eat five times a day, starting with breakfast. Many people try to skip breakfast, thinking that they are saving themselves some calories. This rarely works — they end up overeating at other times of the day. In the morning, your body has gone without food for several hours while you were sleeping. It needs that energy to get started. By eating five small meals each day, starting with breakfast, you’ll stoke the fires of your metabolism, making it easier to lose weight.

2. Drink more water. Surprisingly, many people reach for food when their body is actually thirsty. Water also helps your body to flush things out, helping you get slim. Drink at least 8 bottles of water per day and try to drink more if you are particularly active or it is a hot day. This will keep you hydrated.

3. Grab a piece of fruit. Before you leave your house, be sure to take an apple or banana with you. When you’re out and about, you may not have access to healthy snacks when you get hungry. This could lead you straight to the drive-through. However, if you have a piece of fruit with you, you’ll have something to hold you over until you get home.

4. Eat slowly and stop eating before you feel full. Your brain can take up to 20 minutes to realize that your stomach is full. Because of this, you should make sure to stop eating before you eat too much. It helps if you eat slowly instead of scarfing down a full meal in 5 minutes.

5. Watch your portion sizes. Eating too much can negatively affect your plans to lose weight. When you don’t watch how much you eat, you’ll gain weight instead of losing it. People that stay naturally slim eat smaller portions.

6. Don’t drink your calories. Whether your poison is energy drinks, lattes, sugary sodas, or even juice, beverages can contain a lot of calories and they don’t make you full. Swap these out for low- or no-calorie beverages and you’ll get slim naturally.

7. Eat cake. Or chocolate. Or potato chips. Whatever “bad” snack is your favorite, it’s OK to eat it sometimes, in normal sized portions. Naturally slim people allow themselves a few indulgences because they know that this tends to prevent the overindulging that occurs when you deprive yourself.

Easy Diet & Nutrition Tips

2014-10-08T14:11:00.000+06:00

Armed with some simple tips, you can make your dieting regime simpler and also potentially get better results. Read through and then pick up on the ones that appeal to you the most.

Diet and nutrition

If you are thinking of dieting, then it's important to maintain the right nutritional balance of foods whilst reducing your total overall intake of calories. One problem with slimming is that quite a few diets are actually pretty unhealthy from a nutritional point of view. They either over-restrict the foods you can eat, or else emphasize one type of food to the exclusion of others.

How Do You Know What's Healthy?

The difficulty for most people is that they don't know enough about nutrition to know if a particular diet is healthy or not. If this applies to you, there are places you can turn for information. The first is your doctor. If you are considering starting a diet but are unsure of whether it is a healthy eating plan or not, your doctor will be able to answer many of your questions. They may even refer you to a nutritionist.

An alternative source is the Internet. There is a wide range of information available, but so much of it can be subjective and based on personal experience. The key is to look for unbiased information from a reputable source like the BBC, Guardian, Telegraph or sites like WebMD or Patient.co.uk.

*1 - Drink Lots of Water

Drinking plenty of water is essential for good health. Additionally, as a dieter, water serves an additional purpose in that it can help fill you up (so you eat less), and it is a vital part of the process of fat mobilization.

* 2 - Watch Your Snacks

When you get a chance to sit down and relax, whether that's during the day or in the evening, this is when the munchies can strike. Snacks are a major worry for most dieters.Professionals call it "Mindless Eating".

There's two approaches. Either stop yourself after a certain time, or change the routine when you would sit down and just snack. Alternatively, have a snack, but choose something healthy like an apple, some celery or some carrots - all of which are low in calories and fill you up!

* 3 - Steer Clear of Processed Foods

Processed foods generally contain lots of added sugar or salt . As a general rule, the less processed foods you eat, the better. In addition, being processed many of the essential nutrients in the food are removed and preservatives have to be added to give it a shelf life.

*4 - Eat More Meals, Smaller Portions

A growing issue is the size of people's passions. Also, it is known that the body is better able to process and break down foods to extract the nutrients when we eat smaller and more often. This is also has the added bonus of reducing our appetite, meaning we actually start to eat less when you look at the whole day. This tip does take some will power though to prevent you eating more, more often!

* 5 - Get Spicy!

Seriously spicy foods have been found to not only increase your metabolism, therefore making you burn more calories, but they also seem to fill you up for longer. So head for that Indian or Thai curry, but steer clear of all the creamy sauces and you'll keep the calories down.

* 6 - Healthy Foods on Hand

If you stock your fridge and freezer with healthy snacks and prepared foods like Rogue or Bolognese sauce, then you have nutritious meals on hand. Likewise with snacks make sure you have lots of healthy options like celery, carrots, homemade flapjacks, popcorn (without the butter) and fruit.

*7 - Vegetables in Season

Sometimes by simply choosing the same vegetables all the time when they are out of season you lose flavor as well as have to contend with tougher skins. This will make a massive difference in your enjoyment of vegetables and make for a more satisfying meal.

* 8 - Manage Those Portions

Seriously! A lot of weight issues revolve around the sheer quantity of food we are eating. Even the healthiest of foods becomes a potential calorie buster if you eat a portion that is twice as large as should be. Your stomach then gets used to the larger portions, encouraging you to eat more at every meal. So in a restaurant, simply order a child`s portion to keep the calorie intake completely under control.

Another great trick to reduce the amount you eat is to use smaller plates - which means you don't get as much on the plate in the first place!

* 9 - Get Active

Exercising increases your metabolism, burns calories and gets your body working for the day ahead. Don't be tempted to exercise in order to give yourself that treat, or to punish yourself - it is very negative.

Exercise will help you sleep, give you more energy, help you enjoy and start new sports and overall will be one of the best ways to manage your weight and feel better in yourself.

Get a Flat Stomach in a Week

2014-09-01T01:10:00.002+06:00

1.Eat more often. Instead of three large meals that can fill your belly and tax your digestive system, eat small, frequent meals or snacks. Eat your meals about two to three hours apart; they'll take up less space in your stomach, cause less expansion, keep your metabolism up and keep you feeling full.

2.Reduce your intake of high-fiber foods. Many high fiber foods--broccoli, beans, Brussels sprouts, cauliflower--cause gas and bloating. Eliminate them from your diet during this week. When the week is over, gradually add them back one at a time. You might find that some bother your stomach more than others, and you can adjust your diet accordingly to get your fiber and keep your stomach flat.

3.Adjust your fruit and veggie portions. While raw vegetables and fruits are great choices for overall health, they cause your stomach to stretch, so it's best to eat them in smaller portions spread throughout the day.

4.Check for a lactose intolerance. If dairy products cause uncomfortable gas and bloating, you may have difficulty digesting lactose, the sugar found in dairy. Try eating low-lactose foods such as yogurt, consume only small amounts of milk products at one time and eat them with other foods. You can also buy lactose-free products or take a digestive aid such as Lactaid to help break down the lactose in your digestive tract.

5.Choose potassium-rich foods. Eat high potassium foods including avocado, mini bananas, papaya, mango, cantaloupe and nonfat yogurt (made without artificial sweeteners). Potassium is a natural diuretic, so it will help reduce water retention and puffiness.

Building a successful career

2014-08-23T17:58:00.003+06:00

Building your career is exciting because it provides an opportunity to shape your life in the way you want. It can also be scary when you do not know what it is that you want to do and when you are not sure how you can make a living. So here are my top 10 tips to help move you forward as you create your career.

Know your values

The place to start building career success is with yourself. First, zero in on your values. Values are the core principles that run your life. The more your career aligns with and honors your values, the deeper the sense of satisfaction you will derive from what you do.

Play to your strengths

Second, find your strengths. It is easier and a lot more fun to play to your strengths than to compensate for weaknesses. A great resource for identifying your strengths is Strengths Finder 2.0 by Tom Rath where you buy the book and then take an on-line assessment which generates a report of your top 5 strengths. Then see how you can start playing to YOUR strengths!

Live your passions

Some people are able to live their passions every day. For others, tapping into passions is more challenging. Passions are often buried by belief systems and judgments that convince you that what you love is not worthy of or capable of sustaining you in a career. If that is your situation, think back to those childhood passions and see what it would take to introduce more of those things into your life right now.

Use your favorite skill sets

What are you good at doing? A great resource is the 7 Success Stories exercise in Richard Nelson Bolles' seminal work, What Color Is Your Parachute? Think of the times that you have been successful and then zero in on the specific steps that you took to get there. These will tell you your best skills. Now pick your favorite skills and see how you can apply them in your career.

Figure out how much money you need to make

For anyone entering the job market or thinking about a career switch, take a long hard look at your finances. Do a budget. Decide on what kind of lifestyle is really important to you. Then think about how much money you need to make to support yourself in that lifestyle.

Have a plan

Once you have answered all of the foregoing questions, do some research into different career scenarios that combine your values, strengths, passions and favorite skills sets AND provide you with the money that you need to make. Imagine yourself in those careers. What will you be doing all day? Whom will you be working with? What do you want to accomplish? Then go out and find out more about these areas. Make a long-range plan for your career search and set quarterly, monthly and weekly SMART goals.

Stay flexible

There are probably a number of different areas that you could see yourself working in. Experiment and see what you like best! Volunteer at a local non-profit. Join a committee. Take a class.

Do you need additional skills? Take a course or go for another degree.

Do you need another job or two before you are ready for your ideal job? That's okay since you are moving in the right direction!

Network

Here's the real secret of career building: the best jobs come up because someone who knows you thinks that you would be the right person for the job. So networking is a critical piece of career success. Yet many people are afraid to network, thinking that it is somehow impolite to ask others for help. Even worse, they way wonder why would anyone want to spend time with someone new to the field.

And here's another insight: networking does not have to be scary. Think of networking as connecting with another person so that the two of you are in sync and are relevant to each other. Yes, you have something to contribute! People are always looking for talent and those big executives/stars were once beginners just like you.

Get support

Seek out people who understand your situation or are a positive influence. Join a support group or create your own with like-minded friends. Hire a coach. Form your own personal board of directors. This is not the time to be with naysayers!

Be good to yourself

Building a career can be tricky so be good to yourself. Create a nourishment menu of fun, free things to do that make you feel great. Keep a success journal documenting all the things that you do well. If negative self-talk is holding you back, come up with a mantra or affirmation that can remind you of yourself at your best. Make these practices a habit throughout your life!

Active some slimming tips

2014-08-23T17:11:00.002+06:00

Successful slimming is more likely to be achieved by subtle changes in your eating habits and lifestyle. Changes that you can live with and come to enjoy.

Eat slowly and you’ll eat less . . . put your knife and fork down between mouthfuls, sip water with your meals and take smaller bites. It takes a while for your body to recognise that it’s had enough food - the slower you can eat, the less you’ll want. Don’t feel like you have to ‘clean your plate’ especially when you’re eating restaurant-sized portions.

Don’t ban any foods . . . from your slimming plan – especially things you like. Enjoy a small portion from time to time. Banning foods is a sure-fire way to make you crave them.

Visualise how you’re going to look . . . when you reach your slimming goal. What will you be doing? How will you feel? What clothes will be in your wardrobe?

Never give up . . . on a goal because of the time it’s going to take to get there – the time will pass anyway.

Keep a food diary . . . preferably calorie counted. It will enable you to identify which foods/drinks you need to have a bit less of; times/circumstances when you’re likely to over-eat, and whether you’re getting a varied diet with enough fruit and veg.

Don’t go shopping . . . when you’re hungry – if you buy it, you’ll most likely end up eating it. Most of us hate throwing food away.

Be nice to yourself . . . if you have a bad day, don’t beat yourself up. Congratulate yourself on how many good days you’ve had and realise that one bad day isn’t going to spoil it all.

Get some exercise . . .successful slimmers tend to make exercise part of their plan. It doesn’t have to be hard – even 20-30 minutes of fairly brisk walking a day will pay dividends. Add two weekly sessions of resistance training (which helps you burn more calories even whilst you're asleep) and you’ll be looking great that much quicker. Every little helps – look for opportunities to be more active in your daily life.

Reward yourself . . . give yourself a treat for each pound and stone you lose. New clothes make a great incentive when you’re slimming – you could put £x per pound lost into a secret stash!

Fitness and Diet Tips

2014-06-17T20:34:00.000+06:00

After recently discovering Ingram new fitness sensation Kayla It sines, we had so many questions for the 23-year-old personal trainer who has managed to amass more than 700,000 Instamatic followers that we had to talk to her. Today, we did just that, catching up with the Australian beauty over Skype. Below, everything you need to know about her 12-week bikini body plan for women, her fitness and eating secrets, and of course how to take such cool photos.

Shape: Were you always active growing up? How did you get into personal training

Kayla It sines Skive always been active. I am too impatient to not do something with my time. I always wanted to get into the fitness industry. After grade 12, I did my personal training course and basically got straight into it. I started working for a female-only personal training center.

Shape: What makes your 12-week bikini body-training guide different than other plans out there?

Rather than being a weight loss guide, it’s about helping people gain health, happiness, and confidence. It’s not about losing massive amounts of weight in an unhealthy way. It’s more about fat loss and being lean.

Shape: What is your favorite move in the guide?

I love training abs, so I love the abs part. One of my favorite moves is the jackknife, which is weighted. You lay on the ground with a weight in your hands, and you bring the weight to your knees and release your legs and arms at the same time.

Shape: How did you create your clean eating nutrition guide?

The guide is based on wholesome foods. What I promote is not excluding things from your diet. Health can happen without starving or restricting yourself. I've also allowed for a cheat meal, like a piece of cake. You can have it within a 45-minute window during the day—it’s not a whole night out of drinking and eating greasy foods. I don’t drink myself.

Shape: What does a typical day of eating/drinking look like for you?

Breakfast I eat toast with poached eggs, avocado, tomato, spinach, and a cup of berry tea; snack is a piece of fruit; lunch is usually a wrap with chicken, homemade Greek garlic sauce, lettuce, and tomato; another snack would be tuna salad and a piece of fruit; and dinner is a Greek soup called Demonology, which is chicken stock with rice and lemon.

Shape: How did you amass such a huge social media following?

As a woman, I understand how women feel. I wanted to help steer women away from the feeling of discomfort with their bodies. Women will send me before and after photos, tell me their story, and I will post those photos. There’s a story someone out there can relate to. It’s not about me, it’s about these women.

Shape: Do you have any tips to posting a good post-workout selfish?

You look as good as you feel. I’m confident and I can stand there any day, any time and take a picture.

Shape: Does Victoria's Secret Angel Candice Swanee really follow you? Who are your workout idols?

Yes! Candice started following me, which is amazing. I think that she is gorgeous. It was so good to see that a supermodel found my Instamatic or program of interest. I think Victoria's Secret model Isabel Goulash is an inspiration. She is so strong. She is awesome—but I try not to idolize other women. I try to use myself for motivation.

Shape: What are some tips for keeping workouts fun during the summer months?

It’s better to change it up—find ways to use a park bench, instead of a box in the gym. In my guide, there are substitutes for everything—like benches for chairs—and most of the program is based on body weight.

Shape: What's one thing you would suggest someone do if they only have 10 or 15 minutes?

I've just wrote a post about this on my blog—how to torch 200 calories in 14 minutes. It’s four exercises and you can do them anywhere.

Nutrition and diet after appendectomy

2014-06-04T19:02:00.000+06:00

After transferring the human body surgery necessary to remove the appendix, for some time, it is important to observe a diet. If the stomach is exposed to salty, fatty or sweet foods too, then begin to gain weight, which will cause stomach problems due to a sharp rebuilding, disruption of normal bowel function and appearance of pain in the abdomen due to the growth of scar. Consider what should be a nutrition and diet after appendectomy.

What should be the food after appendectomy

In the first days after an appendectomy should be aware of what should be the food, do not forget the chewing food thoroughly to each piece, getting into the stomach, was turned into a digestible mush. First 2-3 days should eat only liquid or mushy food portions should be small, and the day should eat 5-6. A little later in the diet can be introduced stewed porridge when cooking which temperature should not exceed 50-55 º C. Kashi should be steamed. During the day, a large intake of water is recommended, it is particularly desirable to drink 30 minutes before meals and after 1-1.5 hours after eating. In this period may be composed menu, which includes the following foods and beverages:

fresh or steamed fruits and vegetables;

unsalted butter and cream;

soups and broths lean;

dairy products;

lean meats and fish, steamed.

Therapeutic diet after surgery

After an appendectomy recommended compliance with medical diet, which, in the first place, should be included light broths and soups. Recommended exception of fish soups, pea soup, borscht and okroshek because they can be caused by fermentation and accumulation of gases in the intestine. Soup should be prepared with water or vegetable broth, which includes potatoes, carrots, onions. By useful products also include beets, zucchini, leek. Simple decoction is also useful as an entree. The atmosphere in the stomach may be faster adjusted, if you eat soups, purees. For their preparation must take the necessary vegetables and mash or chop them in a blender. Then add the vegetables in water, a little salt and add the greens. Advised not to use salt and pepper. Relative to the second diet meals can be a little wider, allowed to eat any vegetables, except potatoes in large quantities, mushrooms, beets, vegetables and fish omelets, casseroles pasta without adding mayonnaise and ketchup.

Are also useful porridge made from oatmeal, rice, buckwheat with vegetables. Enrichment of the human body essential trace elements and vitamins is possible with the use of marine fish in combination with cereals and vegetables, which will promote the most productive and orderly functioning of the bowels. Therapeutic diet after surgery for appendicitis involves the rejection of meat products (except rabbit dishes), cheeses, fat varieties of cheese, milk, pastries, cakes and fast food.

In medical diet after surgery should be included dairy products: yogurt, yogurt and 2% fat milk, milk porridge. Particularly useful use of goat milk. During this period, the stomach banned very hot and cold foods.

For each case of appendicitis after diet can have its own nuances, so you should proceed from the recommendations of the treating physician.

It is forbidden to eat after surgery

After surgery for appendicitis forbidden to use certain products. In the first 2-3 days of use is prohibited:

milk;

Solid foods, even converted into a puree.

After 3 days after surgery are not allowed:

carbonated beverages;

pickles;

smoked;

spices;

fat broths.

Restrictions are removed after 2-3 weeks, and the doctors allow the transition to eating habits.Nutrition and diet after appendectomy

Nutrition and diet after appendectomy

What should be the food after appendectomy

fresh or steamed fruits and vegetables;

unsalted butter and cream;

soups and broths lean;

dairy products;

lean meats and fish, steamed.

Therapeutic diet after surgery

For each case of appendicitis after diet can have its own nuances, so you should proceed from the recommendations of the treating physician.

It is forbidden to eat after surgery

After surgery for appendicitis forbidden to use certain products. In the first 2-3 days of use is prohibited:

milk;Solid foods, even converted into a puree.

After 3 days after surgery are not allowed:carbonated beverages;pickles;smoked;spices;fat broths.

Restrictions are removed after 2-3 weeks, and the doctors allow the transition to eating habits.

Nutrition and diet after appendectomy

What should be the food after appendectomy

fresh or steamed fruits and vegetables;

unsalted butter and cream;

soups and broths lean;

dairy products;

lean meats and fish, steamed.

Therapeutic diet after surgery

For each case of appendicitis after diet can have its own nuances, so you should proceed from the recommendations of the treating physician.

It is forbidden to eat after surgery

After surgery for appendicitis forbidden to use certain products. In the first 2-3 days of use is prohibited:

milk;

Solid foods, even converted into a puree.

After 3 days after surgery are not allowed:

carbonated beverages;

pickles;

smoked;

spices;

fat broths.

Restrictions are removed after 2-3 weeks, and the doctors allow the transition to eating habits.

Proper diet for irritable bowel syndrome

2014-06-04T18:57:00.001+06:00

Irritable bowel syndrome is extremely important that a balanced diet rich in vitamins, nutrients, and in particular, fiber, helps normalize the digestive system, avoiding constipation and stomach disorders, as well as performing the cleaning function. Proper diet for irritable bowel syndrome provides meals small meals every 3-4 hours. Such a diet promotes the maximum relief being. Caloric daily diet should not exceed 2500-2800 kcal.

Products included in the diet at a syndrome RK:-

When syndrome RK in the diet must be included products in which a high content of protein and carbohydrates. Recommended exclusion of products that can cause rotting or fermentation in the gut (for example, foods rich in essential oils, cholesterol or other substances). Additionally, the definition of important terms products causing bloating, nausea, and degradation in a particular patient. To do this, doctors recommend keeping "food diary" that records all of the products that are used by the patient to eat. This is important because the body can be an individual response to certain substances.

Diet for IBS with constipation:-

If accompanied by constipation IBS, it is necessary for dieting Pevsner, according to which in the diet should be included:

crispbread with added bran;

rye bread;

cold drinks, carbonated water;

day milk products (acidophilus milk, kefir, sour milk, yogurt), cottage cheese, sour cream;

fish and meat of any kind;

cold soups;

vegetable oil and butter;

hard-boiled eggs;

buckwheat, pearl barley grains;

compotes, honey, jam;

raw fruits and vegetables (pickled cabbage, carrots, apricots, prunes);

sauces and snacks.

For exclusion of strong tea, coffee, cocoa, drinking chocolate, jelly, mucous soups, mashed cereals, pastry. Should limit the intake of hot dishes and prefer warm food.

Diet for IBS with loose stools:-

When IBS with liquid stool diet for exclusion of products that stimulate gut emptying, and the introduction of substances that reduce peristalsis. Necessary to include in the diet:

strong hot coffee, tea, decoction of blueberry, cocoa on the water;

white crackers, butter biscuit not dry;

dairy products (yogurt, sour three days, fresh ricotta in a shabby);

small amounts of butter;

eggs and egg dishes in limited quantities;

oat or rice broth.

It is desirable to limit meat, salt, sugar and sweeteners. For a negative impact of IBS may have sweeteners (saccharin, cyclamate). It is also necessary exception of spices, spicy and savory spices and dishes of vegetables, fruit, brown bread, milk and fresh dairy products, fatty types of fish and meat dishes and cold drinks, pastry and cakes.

The purpose of this diet is possible for a short time, as long adherence to a strict diet is harmful. This is explained by the fact that a strict diet can lead to vitamin and protein deficiency, cause depletion of the body, strengthen diarrhea.

It should be borne in mind that in diet for IBS liquid stool must be included products in which a high pectin content, because they have the ability of establishing a natural way of bowel function and disposal of stomach disorders.

Carbohydrate diet

2014-06-03T19:56:00.000+06:00

Carbohydrates for our figures are, we can assume the first enemies. Precisely because of this building many diets is based on the rejection of a number of products, as part of which they are contained. Carbohydrate-free diet - harm or benefit? Strict compliance glycoprivous diet can be seriously harmful to health as the complete exclusion of carbohydrates the body would have to produce glucose from your muscle tissue. If the diet is ill-conceived, it would be the result of the appearance of weakness, lethargy, dizziness and indigestion.

Features carbohydrate-free diet

The special features of carbohydrate-free diets include the fact that it involves the exclusion of all carbohydrate diet or use of such products in their number, that during the day they will give no more than 250 calories. Carbohydrates can be consumed in the form of citrus fruits and vegetables. Imposed severe restrictions on dairy products, soft drinks, potato, fat, carrots, corn, alcohol. No restrictions on the use of meat, fish, poultry, cheese, cheese. Food should be consumed in small portions 5-6 times a day.

For roasting provided use of vegetable oil, preferably olive. Salt should be used in the minimum. After eating for 30 minutes is not allowed the use of a liquid. In addition, the feature of carbohydrate-free diet is the lack of food after 8 pm.

The basis of carbohydrate-free diets laid protein food products such as seafood, meat and eggs. Carbohydrates are not contained in fats and vegetable oils, butter, some cheeses, such as Cheddar, Parmesan and Muenster. In much of the vegetables contain carbohydrates in the form of starch or cellulose, but lettuce does not have carbohydrates.

By drinks not containing carbohydrates are water, coffee, black tea, diet drinks with saccharin or aspartame.

Disadvantages glycoprivous diet

The disadvantages include carbohydrate-free diet is that it is designed for long-term compliance. With it is impossible to achieve quick results. This technique should be regular food.

In addition, carbohydrate-free diet is tolerated quite heavily, may develop glycemic if there is a strong decrease in the amount of sugar in the blood. At the same time may cause dizziness, weakness, drowsiness and fainting. Another possible manifestation of diets are constipation associated with reduced intake of dietary fiber.

What can and can not

What can be subject to the carbohydrate-free diet, and what not? Diet should be made up of meat, milk, fish, milk and dairy products, eggs, non-starchy vegetables (cabbage, cucumbers, leafy greens, etc.), citrus fruits, sour berries, black bread in an amount not more than 1 slice per day.

During glycoprivous diet can not be no sweets, starchy vegetables, confectionery and pastry, sweet berries and fruit and alcohol.

Employed per day carbohydrates should make up no more than the energy value of 250 kcal. Servings of protein foods are not regulated in magnitude. Fats should be strictly controlled.

Glycoprivous diet menu

Glycoprivous menu diet provides food for breakfast with 2 boiled eggs, 2 slices of lean ham and half a grapefruit. As drinks can be consumed unsweetened tea or coffee. Lunch can be a half grapefruit, dinner - fish, meat or poultry, lettuce, seasoned with lemon juice, and unsweetened tea.

Contraindications to the carbohydrate-free diet

Any of the options glycoprivous diet could be harmed people with chronic vascular disease, kidney, heart and gastrointestinal tract, as well as ischemic heart disease. If there is any of these issues, the menu must be approved by the attending physician. Contraindication to comply glycoprivous diet is the presence of chronic diseases, especially diabetes

Menu fish diet for 3 or 7 days

2014-06-03T19:32:00.000+06:00

Fish diet nutritionists usually refers to two categories - to express diets and detox diets for weight loss. For liver function in emergency mode, which cleanses the body, essential polyunsaturated fatty acids, as a rich source which serves fish. At the same time the fish is easily digestible protein product, the use of which contributes to the fact that increasing the amount of muscle tissue and reduces the amount of fat. If you want to cleanse your body of excess fluid, toxins and get rid of the couple of extra pounds, then you will approach fish diet for 3 days. To get rid of more pounds of fish suitable diet for 7 days. Consider menu fish diet for 3 or 7 days.

Fish diet for 3 days

Protein that contains fish and seafood, the body can absorb much better than meat. It is advisable to fish diet for 3 days observe at least once every six months. In its composition, the fish is a unique product, which includes a light protein, fatty acids, trace elements, helps to ensure that the immune system and heart function were getting stronger. To comply with the diet you can use any fish, not too low-fat varieties of fish, such as tuna, sardines, salmon, trout, mackerel and others.

Compliance fish diet is straightforward. In these days we must completely abandon any use of meat and fish is best to replace all the foods that contain protein. Best fish and seafood there with courgettes, herbs, cucumbers, carrots, brussel sprouts and colored, bell peppers, beets and lettuce. From the diet at the time of compliance fish diet should exclude eggplants, tomatoes, radishes, potatoes and mushrooms. As a garnish for fish can be cooked unpolished brown rice.

Uniqueness fish diet for 3 days is that the diet can be prepared in boiled, fried and baked form. To achieve maximum effect, it is better to cook the fish, steamed or baked, adding a small amount of oil.

Menu fish diet for 3 days may be varied and accomplished in several ways. Breakfast is best suited 100-150 g low fat cottage cheese or 1 boiled egg, unsweetened yogurt and green tea with no sugar added. At lunch, you can eat 200 grams of fish and drink 1 glass of water. Half an hour later you can eat polgreypfruta, 2 kiwis or 1 orange. So vitamin charge you will be provided for the day.

Before you begin to dinner, you need to drink 2 cups of water without gas for nutrients and vitamins are better absorbed. After that you need to eat 250 grams of cooked fish or seafood, also suitable bank of canned fish in its own juices. Garnish can be eaten cooked or raw vegetables, containing no starch, for example, beans, spinach, zucchini, cabbage, bell pepper, or lettuce. Vegetables can be flavored with lemon juice or yogurt. After dinner, after 2 hours drink 1 glass of water. At lunch also need to drink one glass of water. On product composition and dinner is no different from lunch only vegetables can be replaced with brown rice, and fish can be baked. Fish dinner diet for 3 days, you can complete the green tea or a glass of yogurt.

Fish diet for 7 days

Fish diet menu for 7 days not only contributes to the reduced weight safely, but also good for the whole body.

Fish diet for 7 days is considered one of the most balanced and low-calorie. Its diet is quite nutritious. If you follow all the rules and principles, after the diet you'll see that achieved positive results - at least the weight of the leaves of 3-5 kg. Mainly fish diet menu for 7 days consists of seafood and a variety of fish. But in order to achieve the best results, it is recommended to give preference to low-fat varieties - dorado, sea bass, cod, perch, pollock, red mullet, Heck, haddock, carps, shrimp and squid, walleye. Trout, salmon and other oily fish should be eaten 1-2 times a week.

Garnish subject fish diet for 7 days should be consumed nizokaloriynye vegetables except mushrooms and potatoes. You can drink water without gas, a small amount of fresh juices and green tea. 15-20 minutes before a meal you should drink one glass of clean water, which will blunt the feeling of hunger and not have constipation. From the menu, fish diet for 7 days should be completely excluded flour products, alcohol, foods high in caffeine and sweets.

Fish diet menu for 7 days can be made independently, without departing from the list of authorized products, as well as the boundaries of the prescribed rules. In the day you need to eat at least 300-500 grams of fish or seafood. This number should be allocated so that the fishplate have each meal. For breakfast, for example, can eat 150 grams of pollock, steamed, vegetable salad and a cup of green tea. Lunch can be a plate of soup, 150 grams of shrimp, a slice of whole-wheat bread and a cup of tea. For dinner, you can eat cabbage stew with fish and vegetables. Similarly, the menu is for the next 6 days of dieting

Features lemon diet plus

2014-06-02T19:10:00.001+06:00

Lemon diet still referred to as desirable because it does not have strict restrictions. When it is desirable to subject not to smoke, eat fatty, etc. With the lemon diet can lose weight without having to change the usual routine of the day, and everyone will be able to withstand it, except not sour lovers, because the period of compliance lemon diet lemonade in your menu will be the most popular drink. Consider the features lemon diet and 3 options.

Features lemon diet

By observing lemon diet, you can actually lose weight, it is not necessary to debilitating hunger strikes, tiny portions and dangerous consequences for the organism. This weight loss method can be applied in the spring, as the lemon diet is the most gentle to the body and it can not be triggered by weakened immunity and beriberi. In addition, one of the features lemon diet is that when its observance is not required waiver of the usual diet and eating favorite foods. But will it be for you this version of the diet effective or not - depends on your body. Usually with the help of it be reset from 3 to 7 pounds.

Lemon contains substances that help ensure that fats are rapidly cleaved and with citric acid improves digestion and normal metabolism. In addition, ascorbic acid during dieting to maintain immunity, the sensation of hunger. Chemical composition of lemon is that it stimulates excretion of toxic substances from the body. Pectin in the blood sugar level to normal. Therefore lemon diet is an excellent choice of those who wish to lose weight, because by means of it is possible not only to get rid of extra pounds, but also cleansing of the body for 2 weeks, the establishment of metabolism and the digestive system. For a more effective process output stagnant substances every day is recommended to drink at least 3 liters of water. Improving the efficiency of diet achieved any physical activity: washing floors, walk in the park or aerobics. In this case, the health effect will be fixed for a long time, and the weight will not go back.

Should not be abandoned after the lemon diet. If within half an hour before meals to get used to drink lemon water, then in the future you can avoid problems with digestion.

Three variants of lemon diet

1. Subject lemon diet in the first embodiment provides that within 14 days you need to eat every day at least 3 lemons. They can be used in grated form, you can sprinkle with lemon juice and fish meat, peel added to salads. On the compliance period lemon diet recommended to refuse alcoholic beverages, smoking and bakery products. In addition, it is desirable to introduce the diet fresh fruits, vegetables and nuts. The volume and number of servings should be limited, while permitted drink a glass of warm lemon water light hunger pangs, chewing 3-5 of nuts. Recommended to eat for breakfast porridge cooked in milk, and coffee. Lunch is better to prepare a salad of fresh vegetables and any meat soup. For dessert, you can not afford to eat dried fruit or fresh fruit, allowing blood glucose level is maintained. For half an hour before a meal should drink 1 glass of lemon water or lemon Frechet. This species lemon diet are no strict rules. During dieting is also advisable to drink green and black tea with lemon, herbal infusions, but should abandon soda and energy. Fatty meats need to replace dietary poultry, lean beef, fish.

2. If you observe the second option lemon diet, the daily need to drink a certain amount of lemon water. On the first day on 250 ml of water must account for 1 lemon. On the second day on 500 ml of water should fall 2 lemon, in the third - 3 lemons 750 ml of water, on the fourth day, 1 liter of water to take a tedious 4 lemon, on the fifth day should prepare 5 lemons 1.25 liters of water at the sixth day - one and a half liters of water 6 lemons. On the seventh day to 3 liters of water to take 3 and 1 teaspoon lemon honey. On the eighth day and a half liters of water accounted for 6 lemons. On the ninth day of dieting need 1.25 liters of water to take 5 lemons, on the tenth - 4 lemon 1 liter of water, on the eleventh day of the need to take 750 ml of water 3 lemons, on the twelfth - 2 lemons 500 ml of water, on the thirteenth 1 need to day diet lemon and 250 ml of water. Finally, the last day of observance lemon diet of the second embodiment need to take 3 lemons, 1 tsp honey and 3 liters of water.

Drink lemon water should be half an hour before meals. Drink should be a bit warm, but it should be consumed or sips, or through a tube. Seventh and fourteenth days of unloading lemon diet will, in connection with which the menu is a little bit poor: these days only drink lemon water sweetened with honey. On other days, lemon diet can have any lean meat, vegetables, cereals, and it is desirable to have soups, boiled water. Several times during the diet allowed to drink 2-3 glasses of good dry wine. Diet should be as varied: the menu should include nuts, fish, dried fruits. At the same time we must try not to break the rhythm of food intake. It is desirable to reduce the daily ration of 1200 kcal. You can eat fat, flour, confectionery, but the portions should be small, and afford such goodies can not every day.

3. Effective but dangerous one lemon diet is the next version thereof. Such a diet is often used by athletes to lose weight as soon as possible. All food and drinks are replaced lemon water and lemon. With such a diet goes from 1.5 to 3 kg, but with these there is a risk of abnormal health.

Effective salt-free diet for weight loss

2014-06-01T19:18:00.000+06:00

Salt is an essential ingredient in cooking. At the same time it can be the cause of weight problems: because of excess fluid in the body is delayed and generally slows down your metabolism. This is the pivot point of salt-free diet for weight loss, which does not imply a complete rejection of salt. Effective salt-free diet for weight loss uses restriction of the use of salt. First of all, the purpose of this diet is worth eliminating even the slightest disturbances in fluid and electrolyte balance of the body.

Benefits of salt-free diet for weight loss

Subject to salt-free diet is not necessary complete rejection of salt, besides, do not forget that sodium, which contains salt, is a necessary component of a healthy diet, he was responsible for the withdrawal of calcium from the body, which if it is in excess of - that it is harmful . Salt needed by the body in reasonable quantities. The advantage of a salt-free diet for weight loss is that people balance their diet.

Disadvantages salt-free diet for weight loss

Not all nutritionists agree that the salt-free diet - effective for weight loss. Many nutritionists believe that the salt-free diet lost weight due to water, and when the man returns to the usual diet, lost weight back to it soon. In addition, studies have shown that impaired salt-free diet for weight loss is that the person who refuses to salt-containing foods and salt does not shine health, on the contrary, is more prone to cardiovascular disease as the failure or strong salt restriction may be part of the lack of sodium in the body. Therefore, salt-free diet must be followed without fanaticism. In particular, it is useful for hypertensive patients, as well as for people who are prone to edema.

Principles of salt-free diet for weight loss

Subject to salt-free diet for weight loss is allowed to salt food, but quite a bit and after cooking. Portion should be small, should adhere to the principles of fractional power. In the food instead of salt can be added to the onion and garlic to food did not seem fresh or tasteless.

Principles of salt-free diet for weight loss imply waiver of:

fish and meat broths;

marinades;

greasy, fried, spicy and smoked foods;

pickles;

pork;

lamb;

salty snacks;

confectionery;

dried, dried, pickled fish;

sausages and other products that contain salt in large quantities.

Diet subject to salt-free diet for weight loss should include rye and wheat bread, vegetable soup, boiled, lean meat and fish, raw and cooked vegetables, fruits, dairy products, fruit, low fat milk, cottage cheese, yogurt, eggs, tea, jellies, dried fruits.

Principles of salt-free diet for weight loss diet allow for a fairly long period of time, but at the same time absolutely necessary to see to it that night that the body receives the required amount of salt. The salt is not recommended to refuse completely, because this could be irreparably harmful to your body and it will not contribute to the fight against obesity.

Sample menu for the day with a salt-free diet

Subject to salt-free diet for weight loss rough menu for the day might look like. Breakfast may consist of cottage cheese, tea with milk and salt-free bread. At lunch, you can eat a baked apple. As can be lunch tomato salad, potato and mushroom soup, apple pie with apples. Snack may consist of salt-free bread with jam and broth hips. For dinner, you can eat a leafy salad with low-fat yogurt, boiled potatoes, cream cheese with fruit.

Diet for problem skin

2014-05-29T19:45:00.000+06:00

When skin problems can be tested grape, apple or citrus diet, of course, if you are not allergic to citrus. Such a diet should be followed for 3-4 days.

Depending on what kind of problems exist with the skin, may be composed its individual diet. If the skin is dry and thinning, you should eat foods that contain sulfur and vegetable protein. Proteins contain vegetables, fruits, seeds, nuts, grains. Sulfur-containing garlic, onions, eggs, beans, cabbage, cheese, meat, fish. Dry skin is constantly needed alpha gidrokisloty contained in grapes, apples, currants, tomatoes, brown cane sugar, beet sugar, yogurt.

When skin problems slimming acceptable compliance is not all diets. Often diet not only suitable for the body, but are harmful to him, so that on the background of the impact of such diets deteriorating skin.

Before diet experts recommend cleaning the body to attend, or at least the intestine, which is held enema. This procedure should be used only in extreme cases, as an enema with compacted feces and slag washed intestinal microflora, which is subsequently reduced with great difficulty.

Terms of supply in the diet

During dieting for problem skin needs to drink at least 8 glasses of pure water. Before you begin to receive food, you need to drink 1 glass of fresh juice from grapes, oranges, grapefruit, apples and lemons. If you decide to drink lemon juice, then it must be heavily diluted with water. These juices should also drink at lunch, and afternoon tea. In between meals is recommended to drink compote of dried fruits and herbal teas without added sugar.

Better prepare dishes made of buckwheat and wheat flour, oatmeal, barley, lamb, fish, chicken, egg yolks, turnips, green leafy vegetables, beets. In addition, the diet should include natural yogurt, rye bread, yogurt, mild white cheese, milk, yogurt, honey, unsweetened fruit.

The period of dieting for problem skin should completely abandon baking white bread, coffee, candy, soda and alcohol, and, of course, from acute, fried and smoked foods. Also recommended the rejection of tomato juice. Bad habits such as alcohol and smoking should also forget, you need to go to bed on time, because of lack of sleep due to the skin not added strength and health.

Proper nutrition for problem skin

Problem skin can be provided with all necessary materials, due to well-balanced diet. The main thing - do not be lazy, to attend the study of the principles of proper nutrition, and mandatory from the diet to eliminate harmful products, without which the body without any problems will exist.

White products are recommended to replace the dark, ie eat black bread, brown cane sugar, brown rice, etc. Body slowly digests the meal of dark products, thus lasts longer feeling of satiety, as the level of insulin in the blood does not rise.

Superfoods in cholelithiasis

2014-05-29T19:42:00.000+06:00

Cholelithiasis to desirable products include any vegetables that can be consumed boiled, cheese, baked form, mixed salads, mashed green peas, boiled and baked onions. The diet should also be included seafood - mussels, squid, seaweed, scallops, stuffed, fish in aspic. Allowed to eat fish and lean boiled meat. Of sausages are permissible dairy, diet, doctor's sausage and lean ham.

Desirable spices in cholelithiasis are parsley and dill, cinnamon, red pepper, bay leaf, cloves.

Fruit can be eaten raw and cooked as jams, mousses, jams, dried fruit, any sour berries and fruits. Of desserts and sweet dishes during dieting in cholelithiasis can not eat chocolates, jellies, honey, candy. Partially replace sugar should xylitol or sorbitol. Of drinks you can drink tea, coffee with milk, vegetable and fruit juices. Infusions are highly desirable hips and vitamin concoctions.

Main beverage recommended in patients with cholelithiasis should be a decoction of bran, wheat bran because contains large amounts of B vitamins, potassium, magnesium, fiber, necessary suffering cholelithiasis.

Diet for cholelithiasis

2014-05-29T19:36:00.001+06:00

In the presence of gallstone disease diet, primarily aimed at reducing the level of bad cholesterol in the body through nutrition. After the stones are formed from excess cholesterol is, and they delivered the mass of pain and anxiety. In addition, diet for gallstone disease involves a special diet. Staple food in the presence of gallstone disease is to consume the right fats.

Principles of diet in cholelithiasis

One of the principles of diet in cholelithiasis is the saturation of dietary fats correct, because the work is significantly stimulated gallbladder any fats, but unsaturated fats prevent stone formation, because they regulated the amount of cholesterol. Diet for cholelithiasis should include olive oil, avocados, some species of fish, nuts.

Eating fruits, vegetables and whole grains rich in fiber.

Doctors found that a moderate use of wine in the diet in case of gallstone disease, reduced cholesterol and significantly reduced the risk of gallstones. For daily norm accepted no more than 1-2 glasses of wine.

Exclude primarily products that are saturated with trans fats, fried foods, semi-finished products. Food rich in saturated fats and trans fats are provoked attacks of biliary colic, as well as the formation of stones. In addition, dieting cholelithiasis excludes any hunger strike as one of the commonest causes of gallstones is a rapid weight loss. This is due to the fact that the reduction of food that enters the body, radically changing the ratio of bile salts and cholesterol.

The presence in the diet maximum amount of clean, fresh, organic ingredients and the minimum amount of processed foods in which there are chemical additives, harmful saturated fats.

Diet in cholelithiasis provides meals 3-4 times a day, with a total volume of products to be not more than 3 kg. Should avoid very cold and very hot dishes. Required in the diet should be present foods containing B vitamins, as well as vitamins A and C. The water should be used in an amount not less than 1.5 liters daily in order to reduce the concentration of bile.

Cholelithiasis should eat food that contains salts of magnesium and dietary fiber. Dietary fiber for admission into the stomach stimulates the secretion of bile, normalizes work of intestines, metabolism regulated. Besides, when they have a regular consumption of preventing obesity and diabetes.

Attack of gallstone disease can be triggered by concentrated meat, fish, mushroom broth, very greasy dishes and foods, smoked, fried products, preserves, eggs, especially the yolks. In the diet should limit foods that are rich in cholesterol. These include the brain, liver, fatty fish and meat, lard, beef and mutton tallow, butter.

In addition, during dieting in cholelithiasis 1 time per week recommended holding fasting days - watermelon, cottage cheese, apple, juice of the day, suhofruktovoy diet.

Watching your weight

2014-05-28T20:16:00.000+06:00

Your friends use sofeminine, discover what they have read

Your weight graph is an essential tool to use if you're trying to lose weight. It allows you to see at a glance the progression of your weight in order to readjust your diet if you need to and have a better control of your diet and fitness.

Watching your weight

Tracing the curve

Simply draw a graph with the time in weeks on the vertical line and your weight in kilos or stones and pounds on the horizontal line.

Fix a time and date when you weigh yourself. For more reliability, always do it at the same time, wearing similar clothing (or nothing at all, preferably), using the same scales. Your weight can vary considerably from one scale to the next and from one day to the next.

Once you've weighed in, add your new figure to your graph and over time draw a line between the points.

Analysing your progress

The curve you make charts your weight evolution over time. If you're on a diet, it's important to find out at what times you tend to let go and put weight on (if you're premenstrual, emotional, tired, on holiday, sedentary, etc).

It can be worth writing the reasons for fluctuation on your graph, next to highs and lows, to help you identify the reasons for your weight loss or gain.

Adjusting your weight loss plan

Once you’ve identified these reasons for your weight fluctuation, you can change your diet and fitness plan accordingly. If the highs of the curve correspond to a drop in exercise, you know every run or gym session counts and you need to concentrate on getting regular exercise. If weight gain is due to overeating, you need to be stricter with yourself for a while to make up for it.

Your curve will also be a helpful tool if you see a nutritionist: it will help determine your weight profile, the reasons for your weight gain, how easily you lose weight, etc.

One last piece of advice before you get your pencil and ruler out: don’t worry about fluctuations from one week to the next. You need to chart your progress over time. Bear in mind that hormones can make your weight vary over a week, but this doesn't necessarily mean you've put on weight.

How to lose weight from your stomach?

2014-05-28T20:07:00.000+06:00

Most of us suffer from a little muffin top or spare tyre from time to time. So it's no surpise you want to know how to lose weight from your stomach.

Follow our top tips to quickly lose weight from your stomach and get Jessica Alba abs with just a little dedication.

There's no quick fix - even lipo takes 16 weeks to really show results and that's if you got £3,000+ to splash but you losing weight from your stomach doesn't have to mean salad leaf starvation and hundreds of crunches...

Sometimes just dealing with the bloating will make you look tones slimmer!

Why am I bloated?!

The stomach is a key part of the digestive system and it is affected by the slightest digestion problem. Fermentation, fizzy drinks, air swallowed when eating, constipation, stress and emotion can all make your stomach painful and bloated.

Take your time eating.

Eating on the go makes you ingest air and slows down digestion. Eat in a calm, quiet setting, sitting at a table, and spend at least 30 minutes eating, chewing every mouthful well.

Get enough fibre.

You need 25 to 30g per day (in whole cereals, fruit and vegetables) for good bowel movements. However, more than this can irritate the intestines and cause bloating.

Eat the right fruit and veg.

Eat fruit and veg which is easy to digest, drains the body and helps eliminate toxins. Go easy on ‘floury’ vegetables which are not the best for fragile stomachs and intestines (dried fruit and potatoes).

Be a carnivore but eat less meat

Meat, fish and eggs provide you with loads of energy and protein without fermenting or increasing stomach volume. Choose lean versions of meat and have a couple of days meat-free to give your digestion a break. Choose fish, eggs or veg instead on those days.

Eat cooked food.

Cooking changes the structure of food and helps chewing, digestion and breakdown. See salads aren't all that!

Go easy on the salt.

Excessive salt use can lead to water retention around the stomach. Taste your food before automatically sprinkling it with salt, and cut down on processed food which is often full of added salt.

Don't snack.

Every time you eat (even only very small snacks), your stomach juices start flowing and the digestive system starts working. A light snack is OK, but at a fixed time.

Treat your digestive system.

If you're having digestion problems, take a course of probiotic supplements (found in chemists). If you're suffering from constipation, eat figs and prunes in the morning for a few days to help things along. Check out our guide to digestion and healthy guts!

Breathe properly.

Breathing deeply from your stomach rather than from your chest helps eliminate toxins from the body. Lie on your back, place one hand flat on your stomach, inhale into your shoulders, down your shoulder blades, into your rib cage and diaphragm, then exhale the other way.

Eliminate fat

When we eat too much of the wrong foods, fat easily builds up around the middle. Here's how to get rid of spare tyres:

Exercise.

To get rid of fat around the waist you need to use up your reserves by exercising. Do endurance exercise 3 times a week. This can be power walking, running, swimming, cycling, aerobics etc. and you should keep it up for at least 30 minutes per session. Also walk as much as possible to make short journeys.

Go easy on the sugar.

Quick sugars and refined carbohydrates cause peaks in blood sugar and make you store their calories as fat on your waist. Opt for non-processed, whole, complex carbohydrates

Look at your calorie intake.

When we consume more calories than we burn off, they have to go somewhere! Some people store fat on their bum and thighs; others store it around their middle (it all depends on your body shape and genes). If you want to lose weight it's a simple matter of burning more calories than you eat.

Get some muscle tone

Muscle uses more calories than fat even when at rest! Pump some iron - do repitions with light weights to build you strength, 3 times a week. You only need to do three sets of 10x reps. Toning exercises won't take long and you can do them while you watch TV.

Use slimming creams.

Slimming creams containing draining agents are made specifically to fight against abdominal fat. Many are just a waste of money and used alone they won't help at all. But when you're eating a bit less, moving a bit more and doing toning excerises they'll help tighten your skin giving you a leaner silohuette. Apply them morning and night, and have a gentle stomach scrub from time to time.

Massage yourself.

Start by massaging yourself in a clockwise direction, applying gentle pressure, then 'pinch' and roll your skin.

How to tone up your stomach

Slack stomachs are often down to a lack of exercise and bad posture. When we sit we often sag our stomachs and bend. This leads to abdominal slackening, moving the pelvis forward and weakening the muscles, giving you a slack, prominent stomach and even back pain.

Hold yourself straight.

The stomach is linked to the back, shoulder blades, sternum, collar bone (scapular belt) and pelvis. As often as possible, tighten your abs and straighten up.

Do exercise that slims your waist.

Climbing, gym, martial arts, dancing, badminton and rowing are all good.

Don't do sit-ups.

They're so boring and honestly you'll get quicker results by doing more core exercises. Check out our video for how to get flat abs without a single sit up!

Is it safe to keep taking my daily calcium supplement?

2014-05-27T19:59:00.001+06:00

Since osteoporosis (most notably brought on by insufficient calcium intake) is one of the biggest health concerns for women, taking a calcium supplement may seem like a magic bullet. But although calcium is an important nutrient, too much can have negative health consequences.

Many American women don’t get enough calcium: Less than 38 percent take in 1,000 milligrams per day (mg/d), which the recommended dietary allowance for women 19 to 50 years old. And 30 percent of postmenopausal Caucasian women have osteoporosis, while 54 percent have osteopenia (weak bones but not to the level of osteoporosis).

Over-supplementation is not the answer. The Institute of Medicine has set an upper limit on calcium intake of 2,000 mg/d—beyond this you run the risk of health consequences. Elevated levels of calcium in your blood may promote calcification of your blood vessels (e.g. the depositing of calcium in your vessel walls), which decreases vascular elasticity and leads to slew of cardiac issues such as heart attacks and death.

However, research to date regarding calcium supplementation and increased risk of cardiac problems has been mixed and not of the highest quality. A recenty study published in Osteoporosis International found no relationship between calcium supplementation and cardiovascular disease in 74,245 women. They also compared women with very low intakes of calcium (<500mg/d) with ones who had calcium intakes above the upper limit of 2,000 mg/d and found no association between higher intakes and increased risk of the disease.

7 Nutrients That Help Increase Muscle Tone

2014-05-27T19:39:00.001+06:00

The results of this study should not give you free reign to wildly supplement with calcium. Bone health and cardiovascular disease are complicated physiological processes. I recommend you use calcium supplementation to fill needed gaps in your diet while also supporting your calcium intake with complimentary nutrients like vitamins D and K.

Vitamin D impacts many areas of the body. It’s important for bone health because it can enhance calcium absorption while also playing a key role in bone building and remodeling. Deficiency in D is most classically associated with osteomalacia or soft bones. Find it in meats, fish, eggs, nuts, fortified milk, orange juice, and many cereals.

Vitamin K plays an integral role in blood coagulation and clotting, bone health, and the prevention of the calcification of blood vessels. Dark green vegetables like spinach, kale, Swiss chard, collard greens, broccoli, and Brussels sprouts are great sources of vitamin K. These vegetables are also some of the highest plant sources of calcium, so you’ll automatically obtain the nutritional balance that you need.

To find out if you do need to take a calcium supplement, complete a quick assessment of how many calcium-rich foods you eat daily. Total your calcium intake from the foods below, and if your total is at or above 1,000mg (or 1,200mg if you are older than 50), then you don’t need to supplement. If you are below the RDA, it would be prudent to either increase your intake of calcium-rich foods or take a supplement, just select one that will keep your total intake below 2,000mg/d.

• Milk, 1 cup: 300 mg

• Cheese, 1 ounce/slice: 200 mg

• Fortified soy or almond milk, 1 cup: 300 mg

• Fortified juice, 1 cup: 350 mg

• Yogurt, 6 ounces: 250 mg (variable)

• Spinach, 1 cup raw: 30 mg

• Spinach, 1 cup cooked: 250 mg

• Collards, 1 cup cooked: 350 mg

• Kale, 1 cup raw: 100 mg

• Kale, 1 cup cooked: 180 mg

Drink Water With Lemon

2014-05-25T20:41:00.000+06:00

This might be the neatest trick of them all!

The first thing to know is that lemons contain pectin fiber, and pectin has been proven to reduce hunger.

So although you may have heard to drink water before meals to curb your appetite, it is far more effective to have lemon squeezed in that water.

Secondly, most think of lemons as being highly acidic. But a strange thing happens. Once metabolized, lemons help your body become more alkaline, and alkaline diets help dieters lose weight much quicker.

So if you are in the mood to lose weight quickly, then please drink water with lemon before your meals.

Don’t Eat Carbs In The Evening

2014-05-25T20:28:00.001+06:00

By now you might be getting the impression that food in the evening is a dieter’s worst nightmare. Carbs make it even worse.

It takes several hours for the body to break apart carbs, and when it finally does so, it has two choices: a) take that energy and burn it, or b) take that energy and store it as fat.

In order to lose weight, carb-laden meals are ideal in the morning or at lunch so that your body has the opportunity to burn that fuel.

Dinners should be more centered around protein (lean meat, fish, poultry) and vegetables in order to stay slim

- See more at: http://safedietplansforwomen.com/how-to-lose-weight-fast#sthash.tAbWK0Dh.dpuf

Some walking notes

2014-05-25T20:21:00.000+06:00

Lose weight with the calorie burn calculatorWhere dieters tend to get it wrong is they place too much emphasis on cutting food. After a while, they get bored, and crash.

It only takes small changes in a diet to lose weight. After all, you didn’t suddenly gain weight, did you?

If you make some small healthy changes to your diet, and combine that with some small increases in your activity level, you will find that weight loss is incredibly easy.

You just need to commit to a slightly more active lifestyle. Give walking a shot. It will increase your metabolic rate, and the pounds will just drop.

- See more at: http://safedietplansforwomen.com/calories-burned-walking#sthash.8zoXLtyl.dpuf

Drink Coffee for Save Your Eyes

2014-05-24T19:57:00.001+06:00

Some mornings it might feel as if you can’t even see straight until you've downed a cup of coffee. Now, research published in the Journal of Agricultural and Food Chemistry suggests that a daily cup of joe might help save your eyes as you grow older.

Coffee contains a powerful antioxidant called chlorogenic acid , which prevents retinal degeneration in mice, according to researchers at Cornell University.

The retina is a thin layer of tissue located on the inner back wall of the eye. It's responsible for receiving and organizing visual information, and because it needs plenty of oxygen to function properly, it's also prone to oxidative stress. A lack of oxygen—in conjunction with the production of free radicals—can damage the tissue and lead to loss of vision.

In the study, rodents who had been given chlorogenic acid and then treated with nitric oxide, which creates oxidative stress and free radicals, showed no signs of retinal damage.

Rice diet for Weight Loss

2012-02-23T14:01:00.000+06:00

Nicholas Basque villages on the rice diet, he suffered a stomach obstruction, and had to call an ambulance ... With you it will not happen if you follow the main rule of the rice diet - drink plenty of water. The most useful rice - brown, brown, because it is in the rice husk contains most of the nutrients and fiber. The more fat in the product, the less calories. Therefore, such a figure is best to use for our purposes.

Rice diet number 1 - "Unloading"

This diet is used for carrying out the weekly days of discharge. Nothing could be simpler: take a cup of rice, boil it (without salt and sugar), divide into 5-6 portions and eat them during the day. Nothing more. 20 minutes before a meal drink a glass of liquid, green tea, fruit juice, mineral water without gas, or even plain water.

Rice diet number 2 - "Radical".

Repeat number 1 diet for three days.

Rice diet number 3 - "Five cups of rice for breakfast"

Place in a large series of five empty cups. Take 2 tbsp. l. rice and pour it into one of the cups. Pour a glass of water. The next day, change the water in the cup, and a second cup pour over rice and cover with water. And so within 5 days - change the water in the cups of rice and add to them a new one.

On the sixth day, eat breakfast instead of rice from the first cup, and pour it into a fresh portion. Put a cup at the end of the queue. The next day, eat rice from the second cup and prepare a new batch.

Soaked rice contains almost no starch, but it is fiber, which is kind of a broom for the intestines, purifies it. During the day, eat normally, but without fanaticism - not more than 1500 calories. Repeat 2 weeks or until you get bored.

Rice diet number 3 - "Almost like in Japan"

For rice, which should be eaten for breakfast, lunch and dinner, add lean fish, seafood, vegetables (cucumbers, tomatoes, beets, carrots, radishes, beans, squash), fruits (apples, pears, figs, dates), mushrooms, herbs, yogurt, honey, to the vegetables can be a bit of olive oil. Nothing fried, spicy and salty - everything simmer, cook for a couple or eat raw. The main rule: supplements should be the same as rice. Duration - 5-7 days, but no more than two weeks.

After graduating from the rice diet, try eating less fatty, starchy foods and sweets. No wonder that you were sitting on rice.

Color Diet for Fitness

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Diet are very simple rule: every day you pick up food for himself a well-defined color. And so during the week, and then all over again. The combination of diet products in the color is that one week you get their full range of nutrients, food variety and get no time to get bored.

To observe this diet without harm to health can be a very long time, and if you alternate between two weeks of the diet with 2 weeks of moderate power, for a month you can get rid of from about 5 extra pounds.

So, on Monday begin a new life ... in a sense, a colored diet.

Monday - the day is white. In this day of all the food must be white rice, milk (no more than 2 cups), white cheese or low-fat cottage cheese, egg whites, chicken, cauliflower, bananas, potatoes. For best results, all the food is better steamed.

Tuesday - the day is red. This is the most delicious day when you can eat red beans, tomatoes, red peppers, cherries, red currants, pomegranates, red apple, plum, basturma, red wine. For cooking, you can use a small amount of olive oil.

Wednesday - the day green. It offers a choice of a large number of green and leafy vegetables, cucumbers, cabbage and sea, broccoli, zucchini, kiwi. Cook them in salads with the addition of drops of olive oil, drink green tea. This is a day of atonement and the release of cholesterol.

Thursday - the day of orange. Also delicious and beautiful day when you can enjoy the food. On this day, a cook carrots, ripe mango, papaya, sea buckthorn, red fish (cooked or salted). It is recommended to pay attention to the pumpkin, rich in fiber, fiber and vitamins. Slices of pumpkin you can blanch in boiling water. Perfectly suited for this day fresh carrot juice or orange juice from other fruits.

Friday - the day of purple. Easy day eat fruit and berries, of course, only purple or blue. It could be a plum, black currant, bilberry, blueberry, black grapes, eggplant, stewed with plums and tarragon. Fructose is contained in fruits, improves circulation and skin condition, and prevents anemia.

Saturday - day of yellow. This day correspond to the most nourishing foods: egg yolks, honey, cheese, corn, peaches, apricots, yellow apples. Of these products can be prepared salads and casseroles. Useful in this day pineapples: they contain bromelain, which helps to lose weight.

Sunday - Day colorless. All you have to this day - 2 liters of mineral water.

Colour Days do not have to follow in that order. You can start any day of the week and with any color. Only the seventh day, a colorless, remains in place. If you want a quick result, give up the potatoes, cheese, eggs and alcohol.