Lose weight - The truth about it..

Evening snack may cancel your efforts to lose weight. Here is why.

That is something that crops up in theorists weight loss: when you eat does it affect the amount of weight you lose or we take? It seems so, lose fast weight, but the reasons are more psychological than physical , lose weight .

Weight gain attributed to snacking in the evening would have more to do with the excess food that people are willing to commit to that time with the simple act of eating in the evening lose fast weight.

Lose more weight for your health..

Lose weight "For people who wake up in the middle of the night to eat, weight gain is usually due to the fact that they do so for emotional reasons and not because they are really hungry," says Jessica Beg, dietician Vancouver lose weight.

Dr. Aryan Sharma, director of the Cardiovascular Obesity Research and Management at the University of Alberta, lose weight , says that those who prefer to eat late in the evening are more likely than others to make poor food choices lose weight .

lose weight "One of the problems of those who eat a lot at night, he says, is that they do not eat properly during the day."

When you begin the evening exhausted and hungry, you will be brought to consume what you fall under the hand and often it will be the junk food .

 In addition, lose fast weight, you eat the bulk of your calories at a time when your metabolism slows down as a result of a lack of food during the day lose weight .

Lose weight, However, there may be other explanations for the weight gain observed in people that eat in the evening lose more weight for your health. Aryan Sharma reported a study by a team of researchers at Northwestern University in Illinois was given to two groups of mice the same food, but at different times of the day or in the evening, when these rodents usually feed, or the day when they sleep normally lose fast weight.

Lose more weight...

"The mice who ate the day when they should have been sleeping, have gained more weight than those that have been fed in the evening," he says lose fast weight.

Will require additional studies to determine whether these results are transferable to humans, but think Aryan Sharma, lose weight, meanwhile, we should perhaps take for granted that snacking in the evening or at night causes weight gain, and act accordingly.

If you're feeling puckish in the evening, eat little and use your judgment lose fast weight. Jessica Beg advised to choose two foods from different food groups, such as a fruit and a few nuts or other nuts, cheese and crackers, or a glass of milk and a cookie lose weight .

7 secrets to lose weight, lunch..

When you want to lose weight a few pounds, the solution begins with the lunch. Here are seven ways to lose weight lunch.

Find the balance

A good breakfast includes a portion of protein, one serving of fruit and one serving of whole grain carbs. This is the perfect blend for a healthy diet and not hungry a few hours later. Unfortunately, many people think that breakfast is a muffin, bagel or a bowl of cereal - all contain carbohydrates that quickly raise blood sugar, to make diving a few hours later (which means that you will be looking for more food). For stable blood sugar and less hungry, make sure to take a range of foods.


Switch from coffee to green tea

In addition to its protective qualities of the heart, green tea has benefits for weight loss. One study showed that a cup of green tea increases the rate at which you burn calories and speeds up the rate at which your body uses fat.


Prefer granola cereal home

Most brands of granola in stores are full of sugar and fat. To make your own, mix 2 cups of oatmeal with 1 cup dried fruits and grains and a little brown sugar. Let roast 3 to 5 min in the oven and store in an airtight container.


Forget the latte

Swap your large latte for a little skim milk. This substitution will prevent you to 100 calories or more each day. It will also help keep sugar cravings at bay and stabilize your blood sugar.


Forget the usual breakfast foods

Why limit yourself to the usual breakfast foods? Nobody ever said that you absolutely need to take cereal, eggs, orange juice or growing daily.

For more variety and better health, take a bowl of soup or a bowl of remaining whole grain pasta with sauce, dinner the night before. Similarly, a sandwich and an apple is perfectly healthy breakfast. Out of the box (cereal)!


Take at least 5 grams of fiber each morning

Fiber fill your hunger, clean your digestive system and have no calories. It is the perfect ingredient for weight loss. Yet most of us take far less than the recommended daily amount.

Fill this deficiency by eating foods high in fiber for breakfast. A few bites of a large apple, 1/2 cup of high fiber cereal, 1/2 cup blackberries or two slices of rye bread with whole grain you provide 5 grams. Or, try a bowl of oatmeal topped with fresh berries.


Garnisssez plain yogurt

Yogurt is one of the healthiest food in the world and is an excellent foundation for a healthy breakfast (think of it as your portion of protein). Beware of yogurt with fruit or fragrances. They contain sugar and calories. Instead, take plain yogurt and fill it yourself with cereals, fruit, honey or even a little dark chocolate. This is so much better for your health.

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5 amazing ways to lose weight

Losing weight is easier than you think ... Discover 5 tips to get your dream figure!


1. Set yourself a goal

Whether you want to lose weight, save to buy a dress or make a deposit on your next home, you must determine your goal and establish your agenda beginning with the end. And the way to do this is to write down all the steps of the process. Peter Walsh, author of Does this Clutter Make My Butt Look Fat? (Simon & Schuster, $ 11.68) says that if he managed to help many people to put their lives in order is that it focuses on the clarity of the lens. "The first step is to determine the kind of life you would like to have. When you have passed, you will have traveled half way. "


2. Keep your clutter

Counters should only be used in the preparation of food and not leave containers of cookies or other temptations, said Peter Walsh. In addition, it is strongly advised to avoid clutter. "Most kitchens are full of gadgets of all kinds, but we can not make healthy choices in a disorganized and cluttered place. You would not go to a restaurant where chaos reigns, is not it? "


3. Eat more often at home

According to Statistics Canada, the average Canadian family spends nearly 30% of its food budget on restaurant meals. To save money and pounds, note the number of trips you make to the restaurant every month and the money you spend there, and decrease gradually increase the frequency.
"When you leave the restaurant, we tend to take less and more healthy foods," says Yong, dietitian Heart and Lung Institute at St. Paul's Hospital in Vancouver, adding that one can draw a parallel between the decline of home cooking, in part due to women's access to the labor market and the increase in obesity rates over the past 30 years.


4. Raise your metabolism by sleeping more

According to Joey Shulman, author of The Last 15-A Weight Loss Breakthrough, when you do not sleep enough, we tend to seek comfort food but not very healthy. In addition, hormone levels fluctuate with sleep we take. "People who do not get enough sleep usually secrete more cortisol and consequently, they are more stressed. However, this triggers a reflex in the body to store fat, "she says. Lack of sleep also causes fluctuations in ghrelin and leptin, hormones that signal respectively hunger and satiety.


5. Variez votre programme d’entraînement

Aussi efficace que soit un programme d’exercice, on finit par se lasser et se décourager quand on fait exactement la même chose tous les jours. Changez de programme chaque jour de la semaine, en faisant travailler une partie différente du corps, conseille l’entraîneur Harley Pasternak, qui a travaillé auprès de vedettes telles que Halle Berry et Katherine Heigel. Vous pouvez aussi varier le nombre de répétitions ou alterner entre cardio et exercices d’endurance, bref, faire en sorte que votre entraînement ne vous ennuie pas. «Vous devriez changer au moins un élément chaque jour», conseille-t-il.

6 easy ways to lose weight...

Unable to get rid of these extra pounds? These 10 easy tips to help you achieve your goal.

Watch your portions

It is obvious: eating less, you lose weight. We know for a fact that over the past 50 years, portions of restaurants have become increasingly large and your waistline has expanded accordingly. This, over the years, we used to eat at the expense of our health.

To overcome this bad habit, use a smaller plate for your meals. Indeed, when there is less space in the plate, portion control is automatic. When ordering or purchasing food, also opt for the smaller size of the high-calorie foods.


Eat spicy foods

Chili stimulates our metabolism. However, the main advantage of spicy food that has some teeth is to force us to eat more slowly. Typically, North Americans eat too fast. When the feeling of satiety comes to us, we have already eaten too much. To lose weight, we must eat more slowly and a good way to achieve this is to make the food spicier.


Put snacks in a safe place

Hide snacks on the top shelf of the closet and remove the food from the table to avoid going back for more. When a force of will is needed, it may be useful to ask: "Is this what I really want to eat this?" Said Brian Wansink, author of the book Mindless Eating: Why We Eat More Than We Think . In a study conducted on behalf of Cornell University, researchers have found that office workers who had at hand a pot filled with chocolates ate more (9) when the pot was not on the office (4).


Satisfy hunger for hot food

To tame the large appetites take drastic measures, such as for special occasions. If you go on an empty stomach in a restaurant that offers delicious bread, you run the risk of overeating. If ravenous, go for drinks and hot foods that best meet the hungry cold foods. Soup is one of the best choices is and we recommend you have on hand an assortment of soups type consumed in low salt. For a delicious taste and a benefit in terms of health, add a large amount of vegetables.


The creamy without cream

The Fettuccine with Alfredo sauce is an Italian-inspired dish quite delicious. However, it is so rich in fat and cholesterol that is far from ideal part of the Mediterranean diet.
Diana Steele, registered dietitian and nutrition consultant in Vancouver offers a simple solution is to mix the ricotta or low-fat cottage cheese with skim milk to replace one cup (250 ml) whipping cream. And in cooking, the recipe provides 632 calories and 85 grams of fat and less.


Cauliflower to the rescue

According to a study from the University of British Columbia, participants subjected to a diet based on a modern version of the traditional diet of First Nations showed a significant weight loss and lower cholesterol levels than the rest of the population. Under this regime, starches such as pasta, rice and potatoes were replaced by vegetables do not contain starch, such as cauliflower.

For a dish of tasty and low carb replacement, made ​​steam a cauliflower shredded into pieces. To enhance its sweet flavor, add a little garlic or curry powder. One cup (250 mL) contains only 29 calories and 5 grams of carbohydrates, compared to 216 calories and 45 grams of carbs for the same portion of long grain brown rice. For each portion of a cup (250 mL) of this recipe, you save 187 calories, 1 gram of fat and 40 grams of carbohydrates.






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How to stay motivated to lose weight...

Do you feel you fall behind with your fitness goals? Here are some expert tips to stay motivated and vigilant in your weight loss program.

Persevere

Making the decision to live healthier lives is the first step, but you will never see the results if you give up too soon. You have reached a plateau in your weight loss or you came simply to find more motivation to go to the gym, here's how to change your coaching philosophy to get back on track to achieve your goals.

Set your goals

"When it comes to workout to lose weight, it is important to know at the outset its objectives and why they want to achieve," says Louise Green, certified personal trainer and instructor wellness. To meet your goals, make sure they are SMART (specific, measurable, attainable, realistic and timely).

Ms. Green suggests asking the following questions when establishing its training goals to lose weight:
• What are the physical results you want to achieve?
• What are your reasons for losing weight?
• How long did you spend?


Be prepared

With a busy schedule, you are not always able to plan and prepare meals, says the expert in nutrition science and communications, Lucia Weiler.

When eating out, choose the healthiest options. To ensure you do not exceed your daily calorie needs, Weiler recommends checking the nutritional information of a meal before ordering, emphasizing vegetables and choosing fresh food, baked, roasted, or steamed, rather than fried or breaded foods while you merely drink water.

Overcome obstacles

You will inevitably have to face challenges throughout your journey to weight loss, should Louise Green.

Here are his tips for overcoming the most common obstacles:

 

• Motivation: Create a buddy system.

• Time Management: Plan your workouts in order to make your first morning task.

• Family: Find ways to involve your children.

• Financial aspects: looking for things you can do outside for free or go swimming at the local pool inexpensively.

• Prioritize: Plan your schedule and activities of your family so that everyone knows that this time is sacred and hold on!

Check where you are

Assess progress since you started will help you stay motivated and continue to fight hard for that success, according to Colin Berenhaut, a sports expert, co-founder of Sports Performance Centre Ltd..

Here are some tips for choosing a training program that suits you and keep:

 

• Do what you love. You are more likely to pursue a workout if you have fun.

• Focus on one or two goals. (Choose only a few drive parameters.) Do not overwhelm trying to fix everything at once.

• Start slowly. If you try to reach a level of intensity too high, you will discourage you.

Visualize your success

The power of visualization is a technique formatting commonly used by professional athletes and teams, the instructor explains wellness, Louise Green.

Here are 3 steps to see your weight loss success:

 

• Establish your objectives clearly

• Think positively

• Display quietly

6 secrets to lose weight...

Lose weight with these tips from research.


1. Keep the evidence under your nose

When you clear the plates between the various departments of food or packaging your treats, you eat more. In contrast, according to research conducted by Brian Wansink, we eat less when you are surrounded by trash.


2. Balance your calorie budget

You go to the gym a few times a week? Congratulations! However, a 30-minute aerobic session does not allow all overeating. According to a 2007 survey by the International Food Information Council Foundation, only 10% of Americans know how many calories they consume each day and only 44% in spend as much as they ingest (like 59% of Canadian adults overweight or obese, we do not have what we boast in this regard!). One suggestion to help you balance your caloric budget, get a watch with a calorie counter.


3. Avoid extreme diets

According to the Dietitians of Canada, the body reacts to rapid weight loss by burning calories less efficiently and storing more easily as fat. Overly restrictive diets can also trigger cravings that contribute to weight regain. Beware of any program supposed to make you lose more than half a kilo a week or without you having to exercise: it will not fit the road.


4. Beware the gourmet in you

Of course, you do not would order a club sandwich with fries, but a Tuscan roll with red pepper aioli, it can only be good, right? However Brian Wansick advises to beware of dishes pompous names: they have an irresistible attraction, but in their refined out, they often hide a mountain of calories.


5. Consult a qualified dietitian

You might benefit even if you know everything, everything, everything in nutrition. According to the results of a small study conducted at the University of Minnesota, participants who were taking weekly lessons with a qualified dietician lost more weight than those who were alone. Consult the database of the Dietitians of Canada to find a professional practicing in your region it will help you develop a plan to measure and suggest strategies for you to lose weight.


6. Turn off the TV

We would all know what happens in the next episode of CSI: Trilogy, right? But according to a study by the Centers for Disease Control and Prevention of the United States, people spend four or more hours per day watching TV or computer are more likely than others to regain the lost weight. So get out of that chair and get moving!

5 natural steps to lose weight...

Here are 5 tips to diet and be on track for healthy eating, develop good eating habits and lose weight. Half of our preparations of meals for the week does not seem to be fair in all, so that you can try to follow these simple steps to lose weight.

1. You will need to get rid of your canned vegetables to lose weight and replace them with frozen vegetables. Canned vegetables are rich in sodium and very low in nutrition.

2. Get a device for steam because steaming your vegetables is one of the best ways to lose weight. When cooking steamed vegetables, almost all the natural nutrients are retained instead of seeping into the boiling water. This, of course, gives much more flavor to your vegetables and you're more likely to eat well and lose weight.

3. Do you have a big appetite? Menus in restaurants are usually much more generous than they should be. When we were children, we learned to "clean our plates" rule still hold now. Whenever possible, try to order a kids menu in which the portions are much smaller for weight loss.

4. Try to keep snacks on hand to lose weight. On your kitchen table, you should have a bowl of fruit. In the refrigerator, you should have carrots or celery. At the office, you should have fruit or breakfast bars when sudden hunger. It is important to remember is that you need to keep healthy foods in your fingertips in order to lose weight, not candy or cookies.

5. Drink plenty of water to lose weight. To keep your body in perfect health, the USDA recommends eating about 8 glasses of water per day. It is not only you feel full, but the water is ideal for cleaning your system, lose weight, help you digest food and keep you properly hydrated.

And finally do not forget jogging

jogging is good for your health, is to get rid of stress, and lose weight. It's like a drug to the extent that it is practical dosing effort to avoid excessive fatigue and injury, knee especially if overweight is especially important at the end of winter ...........................Sequel in the next topic

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