H&W: weight loss

Do you have a constant feeling of hunger? Do you feel that whatever you eat from food will not feel full? If your answer is "yes", here are the main reasons for this.

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Eat fast food

Studies have shown that those who eat slowly do not feel hungry quickly, while those who eat quickly may not feel full easily because they do not allow enough time for the stomach hormone to send signals to the brain that helps us feel full.

Lack of sleep

Lack of sleep causes an imbalance in the body's balance, which affects its energy needs and prompts it to demand more food. So when we do not get enough sleep, it's hard for the body to produce the leptin, which is responsible for our feeling of fullness, and activates the hormone ghrelin, which is responsible for our feeling of hunger.

Ignore breakfast

Ignoring breakfast negatively affects our health and slows metabolism. The lack of breakfast stimulates the body to store food instead of burning it. Some studies have shown that those who skip breakfast are five times more likely to be obese than those who eat their breakfast.

Watch TV for long hours

Studies have shown that people who watch television for more than two hours are more likely to gain weight because they often eat more food.

Tension

People who are stressed are eating more food, hoping to feel comfortable. But tension stimulates the production of adrenaline and cortisol hormones and reduces the production of serotonin levels in the brain, increasing our hunger.

Non-calorie soft drinks

These drinks contain sugar substitutes that increase our appetite and contribute to our hunger and the need to eat sugars.

Drought

Dryness of the body activates some cells of hunger and thirst in the brain, which leads us to eat more food.

Eat fatty carbohydrates

It is easy for the body to digest this type of carbohydrates quickly and we feel hungry after a little time.

Eat processed foods

These foods contain chemicals that slow the action of the hormone "leptin" responsible for our full notice. These foods are often high in calories and have little nutritional benefit so the body continues to look for food after ingestion.

Chewing gum

Chewing gum, even if it is sugar-free, increases our hunger. It stimulates the production of saliva, which reminds the body of food, so we feel hungry.

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Weight gain can affect self-esteem and harm the health of the person. Excess fat in the body makes you easily susceptible to diseases such as high blood pressure, diabetes, heart attacks.

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These are simple examples of diseases that can get you. In addition, obesity leads to boredom, depression, lack of exercise, discomfort, unhealthy lifestyle. The recipe for weight loss in 3 days. And avoid the use of weight loss pills and supplements available in the market, which claims to work on weight loss, but these pills cause great damage in the long term and therefore better to rely on home recipes to lose weight.

Recipe slimming in three days

The body may crave to eat sweets many times and that is what causes weight gain. There is nothing to worry about. You can get rid of the addiction to sweets that results in weight gain easily. Making a strong recipe of lemon tea is lemon, honey and cinnamon is one of the strongest Indian recipes to slim weight and the best thing in this recipe that all ingredients are available in the kitchen easily. Lemon contains pectin fibers that help prevent hunger and helps you increase the feeling of fullness for a long time so as not to eat snacks again. It also helps maintain the acidity of the body in an alkaline phase that prevents the body from storing fat. The main component of black peppercorns prevents the formation of new fat cells in the body and reduces fat in the bloodstream. Of course, lemon and honey are used to lose weight and add black pepper not only gives a better taste but also enhances the body's energy.

Ingredients :

1 cup warm water.

1 small hanging honey.

1 small black pepper.

4 tablespoons lemon juice.

Take a glass of lukewarm water and put the honey with black pepper and lemon juice and mix well to eat 2 tablespoons of this mixture every day in the morning to get a noticeable change after three days.

Weight loss tips:

1. Determine time to eat:

The world today is fast-paced and there is no doubt that we spend the least amount of time on the dining table and do not appreciate the value of healthy eating that can turn into something very dangerous over time.

Try to get used to chewing slowly and eat carefully for 20 minutes and ensure that you spend every minute in the taste of food so as not to result in over-eating.

2. Reduce food intake:

You can not think about losing weight without reducing the amount of dish you eat in order to eat less and eat fewer calories. When you eat, you tend to eat more, which is bad habits. Try to reduce the amount of food you get A study at the University of Pennsylvania has shown that there is a relationship between the amount of eating and weight gain and also says that to control weight you can check out larger portions of low calorie foods.

3. Do not eat in front of the television:

One of the worst eating habits while watching television is because it can lead to reckless eating. Because you tend to focus on what happens on the television screen and become unaware of what is happening inside your mouth and stomach. Where you tend to focus on what is happening on the television screen and become unaware of what is happening in your mouth and stomach and eventually over-eat.

4. Get enough sleep:

The body is a cohesive unit and a complex system and must work in harmony to achieve a healthy weight. Studies have shown that sleep deprivation over a short period of about 4 nights increases insulin resistance by up to 30%. When you get the right amount of sleep you can control weight easily and you have a great chance of losing weight.

5. Stay damp:

The survival of the body moist of the most important steps to lose weight effectively Experts advise to eat cold water because it allows to burn more calories because the body tries to warm it may be the result of burning 8 calories. So help you burn fat Try to keep the body moisturize at least 8 glasses of pure water a day in order to perform the basic functions of the body in a natural way.

6. Serve regularly:

A soup dish can offer you many special benefits and when you start a meal with a soup dish you can curb your appetite and end up eating low calories. Specifically anyone who wants to lose weight can eat soup because it helps reduce the number of calories and promote weight loss. It is best to eat vegetable stew or stew made with chicken or broth beef to increase the sense of satiety when you eat fewer calories.

7. Take whole grains:

Whole grain is one of the healthiest foods you can get in the kitchen. Because grains are digested slowly and ensure you increase the feeling of fullness for a long time. Studies have shown that women who eat large amounts of food grains help them lose weight. Another study found that integrating whole grains into food can help reduce abdominal fat.

8. Reduce the intake of sugars:

Sugar should be the last thing you think about when you decide to lose weight. The Harvard School of Public Health has found that consumption of sugar-sweetened beverages can cause weight gain in women. Another study found that inhibition of initiation of sugar to obtain a healthy lifestyle. Sugar is one of the worst fats that has harmful health effects.

9. Always ready:

You may not have more time to have a snack in the morning, it may be a strong motivation for you to eat more cakes and not to resist. There is a key to avoid getting a huge amount of calories. It should be a snack at home and should contain more calories. For example, you can prepare meals for one week at a time. And if you do not have more time you can eat some nuts.

10. Listen to your body:

Many people believe that there are certain times when the body needs snacks, but this is not true. You should listen to the signs of hunger released by the body instead of forcing yourself to a schedule. In a few days the body may need to eat one snack and other days need to eat three meals.

11. Take green tea:

Health experts around the world stress the importance of green tea in weight loss because it is an amazingly healthy element. Green tea is known to promote the burning of calories in the body. According to a study that green tea actually helps in promoting weight loss. Green tea contains a high percentage of antioxidants that promote metabolism and reduce body fat.

12. Eat Healthy Snacks:

Snacks help you increase your sense of well-being and make the most of snacks. You can have healthy snacks such as eating fruits and vegetables as a snack and talking miracles.

13. Follow a healthy diet:

Foods that increase your desire for satiety during diet and are included in your diet. These foods usually contain high protein content such as eggs, poultry, fish, beans, legumes, lentils, fiber, vegetables, fruit, whole grains and healthy fats such as avocados, nuts, seeds, olive oil, India. For example, when eating dinner, I suggest a healthy meal to help you in the diet and give the body only about 350 calories, when eating a cup of bean soup with a quarter cup of chopped avocado and a cup of roasted asparagus and half a cup of cooked quinoa will leave you feeling after Eat this meal.

14. Yoga practice:

There are no exercises that are better than yoga. It is inexpensive. All you need is to set a specific time for yoga. It is more effective than any exercise. All parts of the body benefit from yoga practice and when you do it regularly help you lose weight. Yoga increases the connection between the mind and the body and promotes fullness. This practice helps you to cut a long way in maintaining your physical fitness. A 2005 study of 1,500 men and women revealed that yoga works to lose weight.

15. Exercise in the morning:

To increase the effectiveness of exercise you need to exercise in the morning It works to improve the quality of your sleep and ultimately promote weight loss. Try to do this activity every day and preferably the first thing in the morning to activate blood circulation and increase the activation of metabolism are necessary factors for weight loss and make sure to increase sweat during exercise in the morning.

16. Eat healthy fats:

Healthy fats are essential nutrients to maintain body performance and keep skin and hair healthy. You should differentiate between good fats and bad fats. Good fat sources include foods rich in fatty acids such as omega-3 fatty acids, avocados and walnuts. These fats are also useful in maintaining heart health and preventing arthritis, dementia, and inflammation.

17. Obtain vitamin C:

Vitamin C is an unmatched nutrient and you should keep in mind that it is a nutrient that helps in weight loss. Fruits rich in vitamin C such as oranges, grapes, kiwi and so on to maintain your health and not feel hungry.

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Recipe for Slimming in Three Days

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When you follow a diet, many people tend to deprive themselves of eating their favorite foods, causing them to lose their enthusiasm and inhibiting the ability to persist in long-term "dieting." Nutrition experts emphasize that the "diet" that provides various foodstuffs, even those that are considered "taboo", but in controlled quantities, is the most successful and effective, especially that it is easy to transform it into a healthy lifestyle.

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Nutritionist Lana Fayed Arissi, of the Center for Legal Status Clinic in Beirut, enumerated seven false beliefs that hinder the success of dietary plans adopted for the purpose of weight loss:

1. Fat is Fat:

Fat is sometimes considered unhealthy. Some fatty acids, such as omega-3 fatty acids, are healthy fats and are available in nuts, olive oil, avocados and salmon.

Unsaturated fats, on the other hand, mainly saturated fats (available in meat and whole fat products from dairy products and sweets) and unsaturated fatty acids (fats available in potato chips, cookies and croissants ...) The rate of "cholesterol" in the blood, which generates diseases wholesale.

Food fat is important, given that it provides energy and supports body functions. Some vitamins dissolve in fat, so good fats should be replaced with unhealthy fats.

2. Total Snacking:

Eating two light meals between the three main meals reduces hunger and prevents fluctuations in the level of "glucose" in the blood, while maintaining the levels of energy stable. It also helps control the size of food rations and take healthy food choices.

Healthy choices include snacks, raw vegetables, skimmed yoghurt, nuts, popcorn prepared without fat and salt, and sandwiches made from whole wheat bread, low-fat cheese and vegetables, or whole grain flakes with skimmed milk.

3. Counting calories:

Counting calories helps control the amount of rations handled, but what you should know is that calories from a fruit dish are different from those of a cake, even if they are equal.

On the other hand, there are prices known as "empty", as they are high, but they do not carry any nutrients, such as those found in fats stored directly by the body.

With regard to calorie timing, the body uses calories during the morning and lunch time efficiently. We also see a 5% rise in Insulin at 11 am and between 4 and 5 pm, so the body needs a direct source of energy, which is the meaning of the snack.

4. Refrain from eating "carbohydrates":

"Carbohydrates" represent the enemy of many, although it is an ideal source of energy in the body. However, avoid the "refined carbohydrates" (white rice, white bread, pasta and sweets) that cause high blood sugar, which makes you feel tired.

In contrast, whole grains (whole wheat bread, brown rice and cereals) should be selected, while reducing the intake of "carbohydrates" at night. It is the nutritionist who guides how much carbohydrate is appropriate to avoid gaining excess weight, since the excess carbohydrate needs to turn into fat.

5. Many "protein":

Too much protein intake is not a healthy solution to weight loss. The body needs protein, carbohydrates and fats for better health, so focusing exclusively on protein for weight loss is not useful.

This measure deprives the body of fiber, vitamins, minerals and antioxidants available in whole grains, fruits and vegetables, as it increases the amount of fat consumed. Many have seen an excessive increase in their weight after they have followed the protein diet and reintroduced carbohydrates into their diets!

6. Sports on an empty stomach:

Exercise on an empty stomach causes muscle loss and fatigue. It is like trying to operate the car without fueling it. The body needs the "carbohydrate" to start the movement and maintain the strength and burn more calories.

7. Body Rewards on Weekends:

The "free meal" fashion has spread in weight loss strategies, arguing that it promotes metabolism and improves the dieter's psychic trait. However, over-eating over the weekend can compensate for the loss of weight during the week.

For example: if you lose about half a kilogram between Monday and Friday, you may earn it again and in one meal, so you will lose your efforts in vain! In this sense, you should avoid eating bread and butter at the weekend meal, but start with a salad or soup to feel full, away from the fried or fatty. You can enjoy a slice of dessert, shared with a friend.

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Abdominal fat is a problem for many overweight people, even those with the right weight who want to have a flat, attractive stomach. But they face many obstacles. In this article, we will talk about the most effective way to get rid of the rumen, but before starting the steps let us know more about abdominal fat.

The Truth about Belly Fat

Photo Credit: femmefitalefitclub.com

There are two types of fat you see and the type you do not see! The type we see: It is located under the skin in several areas (buttocks, thighs, and abdomen)

The type we do not see:

There are around the vital organs (heart, lung and digestive system, liver) and is located in the abdomen and pelvis and is called "visceral fat "These fats work to protect these vital organs.

Most people are aware of the first type we see, but they do not know that there is another hidden type that could be dangerous if accumulated. Increased visceral fat increases the risk of high blood pressure, diabetes, heart disease and some cancers breast and colon cancer).

Read Also: Tips to Get Rid of Stomach Acidity During Pregnancy

How Does the Accumulation of Abdominal Fat Increase?

When a person weighs heavily, the body has no other place to store fat and begins storing it around vital organs in the form of visceral fat.

For Those Who Are Not Overweight, Do Not They Have Viscous Fats?

Sports ... If a person maintains an ideal weight by improving only the diet and not exercising, he is liable to increase unhealthy visceral fat, and the genetic factor also plays a large part in increasing the risk of visceral fat storage.

Do You Suffer From Abdominal Fat Problems?

Photo Credit: mirror.co.uk

To know this, you should measure your waistline correctly by following these steps:

Use the measuring tape, start at the top of the pelvis and roll the tape through the navel.

The tape must be parallel to the floor.

The tape should not be too tight.

Do not hold your breath during measurement.

If your waist circumference (more than 102 for men and 88 for women) you are more

likely to have health problems.

Read Also: How to Lose Abdominal Fat

Steps to Getting Rid of the Rumen

1. Choose the Correct Body Posture:

The correct standing position is as follows:

Align the ear with the shoulders,

Shoulders with tub,

Pelvis with knee,

Knee with heels.

Make your shoulders open (just like the shirt on the clothes rack).

Tighten the abdominal muscles (pull the navel back).

Make your weight distributed on your feet.

By taking this position you get a harmonious belly and improve your energy level.

2. Exercise for the Whole Body:

Many people believe that the best way to strengthen the abdominal muscles is to stretch and do abdominal exercises,

But the fact that they only strengthen the six muscle (first layer in the muscles of the abdomen) and do not exercise the rest of the muscles deep,

But you should exercise abdominal muscles with the back, buttocks, and legs to get an excellent result and here are some effective exercises to strengthen the abdominal muscles:

Push-ups :

You can use the hand with the knee at first. If you have difficulty performing the exercise, the hands (or elbow) should be parallel to the shoulders, make the back straight and tighten the abdominal and posterior muscles, and keep this position for 10 seconds with deep breathing.

Leg Lowers Exercise:

Lie down, put your hands on your body, lift your feet off the ground, with the knee joint 90 degrees and the 90-degree thigh joint. Slowly lower your leg to the ground, keeping the knee position 90 degrees and then lift it again.

Roll up:

Lie down on your back and legs stretched straight, start stretching your arms behind your head as far as possible, then take your inspiration and move your arms towards the ceiling and then stand up with your body (keep your arms and legs stretched and do not dissuade them) and in the middle of the distance exhale and then complete until you touch your toes, To start the movement, exit the exhalation in the middle of the distance and return to the original position.

Straight Leg Raising:

Place your hands under the buttocks (this is the starting position) Take an inspiration and lift both legs to make an angle with the rest of the body, exhale and slowly lower your legs until you reach a height of 10 cm from the ground.

Repeat the exercise 10 times.

Hip Lift Exercise:

Lie on the ground, slowly put your hands behind you and put your feet on the floor so that the knee joint is 90 degrees, take an inspiration and then tighten your abdominal muscles (pull the navel inside).

Bring out the inspiration while lifting the pelvis from the ground a few centimeters. Take another inspiration and slide down slowly. Exercise 10 times.

Reverse Crunches:

Start lying on the ground and your arms in the alignment of your body and feet on the ground so that the knee is 90 degrees, grasp the muscles of your abdomen and lift your legs and near your chest while exhaling, and when the inhalation slowly lower your feet to touch the ground.

In addition to these exercises, be sure to do aerobic exercises such as jogging, swimming, cycling, tennis, which is one of the best sports to lose weight and get rid of the rumen.

Read Also: How to Burn Fat with 10 Effective Exercises

3. The Appropriate Diet to Get Rid of the Rumen Breakfast:

Photo Credit: vixendaily.com

The most important meal of the day and never skip breakfast If you are trying to lose weight and get rid of the rumen, studies have shown that eating breakfast within an hour of waking maintains steady rates of insulin and reduces the rate of cholesterol.

Be sure to eat foods that contain whole grains. For example, replace white rice with brown rice and eat baked goods containing whole grains, popcorn (whole grains) and fiber (found in vegetables and fruits).

Keep plenty of water during the day to improve metabolism and get rid of toxins.

Be sure to eat enough vitamin C, which prevents the increase in cortisol, which occurs when the body is under great pressure, and is also necessary for the formation of carnitine, which burns fat to get energy, so eat the orange, sour, lemon, pepper Green and Kiwi.

Drinks to Burn Abdominal Fat:

Green tea is one of the most effective drinks in burning fat, especially abdominal fat.

Cranberry juice and dairy products help to burn fat to contain large amounts of calcium.

Beware of drinking soft drinks that contain large amounts of sugars and replace them with water flavored with lemon.

Keep away from fast foods that contain very high calories and a large amount of fat.

Studies have shown that unsaturated fat, which is produced by incomplete hydrogenation, works to redistribute the fat of the body towards the abdomen. This type of fat is found in cakes, pastries, sweets, ghee, and fried foods.

Replace pre-fat with good fats found in nuts, soybeans and other cereals and chocolates.

4. No Need to Use Sports Devices:

You do not need the latest sports equipment to get rid of the rumen and get a flat stomach, just do the exercises mentioned in any place (home, garden) and commit to a healthy diet.

5. Get Enough Sleep

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Getting enough sleep in the evening (7 to 8 hours) is necessary to get rid of the rumen. Sleeping for fewer hours is associated with the production of ghrelin, which causes an increased appetite for food. You end up eating more food and also changes in the resulting cortisol rate Lack of sleep increases the body's sensitivity to insulin and accumulation of abdominal fat.

6. Take Things in a Realistic Way to Set Realistic Goals

There is no so-called quick solution; even the best quick solutions end up being temporary solutions, so you must develop a plan based on slow and steady progress, the reward comes after patience and perseverance.

Keep in mind the possibility of genetic factors that lead to increased fat storage in the abdomen. Even some slim people have abdominal fat.

This does not mean that you cannot improve your appearance, but you must have realistic expectations so that everyone cannot have an ideal body.

Studies have shown a relationship between abdominal fat, heart disease, atherosclerosis, heart failure, and abdominal fat accumulation, along with diseases such as high blood pressure, diabetes, osteoporosis, colon cancer and many health problems.

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