Simple Ways to Lose Weight in 2013

 by Bradell

If one of your New Year's resolutions is to lose weight and get more exercise in 2013, forget the crazy diets and forced exercise. New research shows that small actions are the best way to lose weight in a healthy way and longer lasting. One study, for example, shows that people who make small changes in behavior, such as drinking a soda at least daily or walk five minutes more every day lost twice as much abdominal fat and nearly four times more weight than people that followed calorie restriction diets and heavy physical activity for four months.

In this list, gives you ten tips on nutrition and behavioral changes that can help in this quest to eat less, move more and feel better and better with his own body. Making two or three of these tips, you can lose up to five pounds in a few months, without stress and without harming your health. And the best part: when these attitudes become part of your day-to-day benefits to body and health will last a lifetime.

After filling with a bag of chips is easy to forget the hype, but write the amount you eat can help control the portions of food. Keeping a food diary helps control calorie intake in two ways: control of what you actually eat and how long and realize that everything you eat will be recorded for posterity.

A recent study shows that people who keep food diaries lose twice as much weight to those who do not have the record. When records are combined with a diet plan and moderate exercise, participants lost up to seven pounds in six months. In addition, researchers note that records assist in developing a greater knowledge about their own eating habits. You eat it during the week and weekend? You eat more fatty foods when you feel stressed? Knowing these factors can help you lose weight.

While you watch your favorite program on TV, make sure you do something during commercials. Jump, climb and descend the stairs, anything that makes your heart beat faster. If you do this during the two-minute intervals of a program of two hours, you can burn up to 270 calories in a day.

A recent study shows that people who receive weekly emails about food and health for 16 weeks increase levels of physical exercise and consumption of healthy foods. Additionally, receive the e-mails is also related to a decrease in consumption of saturated and trans fats. The HypeScience the newsletter (you can subscribe above) is ideal, as it always publish news about exercise and healthy weight loss.

Separate the five high-calorie foods that you consume most frequently (cookies, ice cream, fries...) and gradually decrease consumption. If you eat these foods every day of the week, a day, try to stop eating one of them, or, at least, eat a smaller amount. Each week, try to remove one of these foods from your diet and replace them with healthier foods and light. and no less tasty, like fruit salads and light sandwiches.

Good Ways To Lose Weight

by Jolin5634


What is obesity?
The real obesity should be diagnosed by measurement of the body fat percentage, and these fats include subcutaneous fat affecting the visual sense and visceral fat causing cardiovascular or metabolic diseases. However, in order to facilitate the diagnosis, medical workers usually use BMI (Body mass index) to assess the weight of ordinary people. BMI is body weight (kg) divided by height squared (square meters), and its normal range is from 18.5 to 24. Those whose BMI higher than 24 is overweight, BMI greater than 28 is obese. But the BMI is not applicable for special groups such as bodybuilders.

Source of calories in foods
The essence of obesity is the body fat percentage exceeded, so naturally people come up the idea by reducing the intake of dietary fat to achieve weight loss goals. However, biochemical research has found that the body three basic nutritional elements including carbohydrates (sugars), fats, and proteins can all be transformed through different biochemical processes to be energy (calories) for the human metabolism and the activities required. 1 gram of carbohydrates produce about 4 kcal; 1 gram of fat is about to produce 9 kcal; the protein is usually not for the consumption of energy substances, but in some consumption situation when protein is need to supply energy, then 1 gram of protein can also produce 4,000 calories. Meanwhile, excessive intake of these three nutrients, the excess energy will be converted into stored fat. This principle can be called the "central dogma" of the three major nutrients.

This law tells us that we need to control the total energy intake to achieve weight loss goals. Human body every day needs new proteins to update old proteins in the body, so we can not reduce the intake of protein to be very low. We can only change diets through changes in carbohydrate and fat intake. Atkins (Atkins) proposed the concept of the "low carbohydrate diet" to achieve the purpose of reducing calorie intake by reducing the amount of daily intake of carbohydrates. The carbohydrates mainly exist in staple foods (rice, noodles); therefore the low-carbohydrate diet is characterized by reducing staple food intake.

What is the Mediterranean diet?
In the survey of obesity around the world, it was found in the Mediterranean countries such as Greece, Italy, Spain, its residents' total amount of dietary fat intake is about the same with the Americans, but the incidence of cardiovascular disease is much lower than the United States people. Why is that? In addition to physical exercise and sunlight, the most important thing is that the residents of the region have different eating habits. Their special dietary structure emphasizes eating more vegetables, fruits, fish, seafood, beans, nuts, followed by cereals and they use vegetable oil instead of animal oil for cooking. In particular, they promote the use of olive oil and also adequately intake red wine and garlic spice plants. The Mediterranean diet not only emphasizes the equalization of three major nutritional elements, but also puts more emphasis on healthy source of foods.

What kind of diet is the most effective for weight loss?
Among low-fat diet, low-carbohydrate diet and the Mediterranean diet, what kind of diet is more efficient for weight loss, and which is more beneficial to the body? People carried out some small-scale studies, but the outcome is not consistent. Therefore, in the beginning of this century, researchers from Israel carried out a period of 2 years, large-scale, prospective study to compare the efficacy of these three dietary patterns for moderately obese group to lose weight. The result is very interesting. The final study result proved that three diets were all shown to have the effect on reducing body weight. Low-carbohydrate diet group had the most remarkable weight loss effect in 24 months, followed by the Mediterranean diet group and the low-fat diet group.

From Lipids, blood glucose and other metabolic indicators, low-carbohydrate diet and the Mediterranean diet were slightly better than the low-fat diet. The study also found that in particular, diabetics who took a Mediterranean diet had a significant improvement in insulin and insulin resistance level compared to the other two diets. This suggested the benefits of the Mediterranean diet in metabolism.

Unusual Ways To Lose Weight

Losing weight seems to be a universal problem encountered by many and has been a perennial health concern. Numerous weight-loss programs and weight-loss diets seem to not run out year after year, and yet still a lot of people are beset by the same weight problem. Unfortunately, there is no magic way to shed the pounds off. As any health guru would tell you, burning fats is the only way to lose the excess weight. However, there are some unusual and uncommon ways to lose weight. These methods can include ways to trick yourself about eating less calories without the traditional diet plans and exercise workouts. Aside from losing weight, you may find the process more enjoyable than the tedious stint at the gym.

Eating spicy Thai food which is the spiciest in the world can increase metabolism and slow down your eating. Eating fast always causes overeating. By eating spicy food, you eat less and you don’t pack calories. Shedding pounds has never been this easy. People in Poland spend only 5% of the family budget on eating out. People who often eat out usually have less healthy food and they tend to be heavier. Less time spent eating home-cooked meals is linked to the increasing rate of obesity. By gradually cutting back on eating out will not only save you money but will also lose you some unwanted pounds. Ever wonder why Brazilians are perpetually slim? They seem to enjoy their traditional dish so much that they have it with just about every meal. The dish consists of rice and beans which lowers the risk of gaining excess weight. The dish is high in fiber and low in fat. Hence, the blood sugar levels are stabilized and a beach-ready body is the final outcome. On the other hand, eating breakfast is a daily habit of 75 percent of Germans. Breakfast means whole-grain cereals, fruit and breads. Skipping breakfast has always been advised against by all nutritionists. So if you are into shedding pounds, you should eat breakfast like the Germans.

Switzerland has this porridge they call muesli with oats, nuts and fruits. A bowl of muesli has been associated with weight control and better health. The Swiss have it for breakfast and as a light snack at night. Muesli’s fiber makes it slow to digest and in the end keeps the tummy full longer. The same soluble fiber can reduce bad cholesterol levels by 10% according to dieticians. Brits on the other hand eat in small portions, be it at home or in restaurants. Serving meals on smaller plate gives the illusion of eating more food. According to nutritionists supersizing a meal supersizes you. Meals on smaller plates will force you to savor your meal to give the body the time it needs to signal that you are full.

Having leisurely family meals is known to be the French signature. Majority of French families dine together every night and a typical meal will last 33 minutes on ordinary days and 43 minutes during weekends. By not rushing your meals, you will end up eating less because it takes about 20 minutes from the time that you are full for the brain to recognize the sign. If the Germans eat breakfast religiously, eating a big lunch is for the Mexicans. By tradition, Mexicans eat their biggest meal between 2 and 4 pm. As a general rule pack the calories and the bulk of heavy stuff at breakfast and lunch and less or none at night – this is a good way to facilitate weight control.

By: Cedric Loiselle

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