7 tips to avoid weight gain in travel...

Simple tips to prevent you from going home with a surplus of pounds.



Take advantage of the environment

A magnificent beachfront destination is not only a good place to take pictures, it can also be the perfect place to burn some calories. "Jogging on the beach requires more muscles than jogging in the city," says Brendan J. Fox, an expert in health and fitness in Toronto. In addition, the sand absorbs the impact and your body undergoes less repetitive stress. After the race, you can get into the water to cool off with a swim. If the ocean is more attractive than the pool, Fox recommends swimming in the longitudinal direction along the shore, rather than the broad, to stay safe. "If all else fails, ask your drink and make a fight of pool! , "He said.


Put on your walking shoes

Walking is one of the easiest ways to burn calories without sacrificing precious vacation time ways. A quick way to amplify the effects of a walk way is to incorporate moments of brisk walking, says Brendan J. Fox, an expert in health and fitness in Toronto. This could be as simple as choosing a benchmark before and get there fast walking, once there, take a leisurely pace until you get back and try again. "The effort of walking fast seeking the heart and lungs for a better cardio exercise boost your metabolism and burn more fat," says Fox.


Enjoy the amenities of the hotel

There is always a gym at the hotel ... but what if you forget your equipment or simply did not bother to take it? Well, you no longer have any excuses. Chain Westin Hotels & Resorts has launched the exclusive new New Balance Gear Lending program that allows customers to borrow shoes and clothes minimal cost of $ 5 (and you keep your socks!). The program offered in their 190 hotels worldwide, also includes fitness room and training sessions without equipment designed by Holly Perkins, spokesman for fitness for New Balance, so you do not even need to leave your room to make your workout.


Plan and carry snacks

Hungry and wait at the airport in search of food is a surefire way to end up ingesting sugary foods or high in fat. Indeed, snack trade, such as potato chips, candy, pastries and chocolate bars do not satiate you longer. They eventually want to increase your carbohydrates and sugars during the trip, said Sarah Remmer, a registered dietitian in Calgary. Rather carry healthy snacks like granola bars high in fiber, fruits, nuts and seeds or whole wheat crackers and peanut butter, so you'll never run out of healthy snack.


Moderate your alcohol consumption

A bit of sand, sun and some margaritas seem an innocent cocktail, but these drinks, rich from 200 to 400 calories can add up quickly. Plus, you're more likely to make bad food choices if you have a bus too. "Make sure you get a good meal before you start drinking," says Remmer, because a full stomach helps slow the absorption of alcohol. It also suggests to drink sweet little opting for mixtures with soda or diet soft drink instead of regular soda or juice. Wrong direction by choosing your beer bottle not canned (one bottle contains less) and drinking wine in a smaller glass (you will drink less, but it will seem more) says Remmer. And try to drink water or sparkling water between two drinks to stay hydrated.


Indulge ... moderation

Drop your favorite treats on vacation is not exactly the definition of a great escape. The best way to indulge in your little sins is to do it in good conscience, Remmer said. "Be picky with your treats," she said. "Give yourself the treats you love and when you feast, make portions. "Enjoy it in one hand and say that you will get more tomorrow. A "letting go immediately" and it would be excessive guaranteed.


The art of buffet

The wide selection of buffet can be daunting, especially if you are trying to make healthy choices. Start with your plate. "Choose a small plate," advises Remmer. "You take less. "Fill half your plate with salad or vegetables, then head to the high-protein foods such as meat, fish and beans and fill a quarter of your plate with low-fat foods. The last quarter of your plate can be occupied by one or two foods from cereals or starch such as pasta, rice or bread, preferably whole grain. "Take 30 minutes to finish your plate," says Remmer, "and if you have still hungry, you return serve of vegetables and protein. "

                                                                        Good Luck To All !! 

8 mistakes to avoid to lose weight...

  If you have trouble losing those extra pounds, you are questioning strategies. See what are the 8 most common mistakes not to make when you want to lose weight. The following tips will help you.

1. Diet too rigid

Do not think that diet is a straitjacket. People watching their diet 90% of the time, may rejoice to have reached their end. Regarding the remaining 10%, they are reserved for small pleasures, like this irresistible drink or meal with friends that have a reputation for being mad all that is forbidden.


2. draconian regime

Some diets oversized, we are collecting food as a threat, not a source of livelihood and well-being. The repetitive weight-loss, which are constantly flex balance, are certainly not very beneficial. When you reduce your food intake, the body slows down your metabolism to conserve energy reserves, by way of self-defense. This would explain the sudden cravings for chocolate, felt by some to quickly restore energy levels, and weight decrease less obvious in the weeks following the start of the diet.

Tip: To achieve and maintain a realistic body weight, follow a balanced diet consisting of nutritious foods, which will help prevent disease and to provide energy and optimal psychological well-being.

3. Protein deficiency

Loss of muscle mass usually begins in middle age, resulting in decreased metabolism and a possible increase in weight. According to some studies, a diet consisting of 50% protein suitable for most of us (except for people with kidney disease). An adult weighing 130 kg can easily consume 70 grams of protein per day. This protein intake is generally low in fat and calories.


4. Lack of sleep

Fatigue push us to eat comfort foods that are not necessarily good for health. But according to Joey Shulman, author of The Last 15 A Weight Loss Breakthrough-established in Thornhill, Ontario, it would also affect hormone levels. "People who do not get enough sleep usually secrete more cortisol, a hormone responsible for increasing the level of stress, which thereby activate the mechanism of accumulation of fat," she says. In addition, lack of sleep is associated with a change in the secretion of leptin and ghrelin, two hormones responsible for appetite and satiety.


5. Workout routine too

Can be as effective as a program of physical training, force to do the same repetitive actions every day, you eventually get bored and discouraged. In his first book, 5-Factor Fitness, trainer Harley Pasternak Hollywood suggest we do new exercises every day to work a different part of the body. By varying the number of repetitions, alternating cardio and endurance, we manage to avoid monotony. "We must at all costs introduce a different routine every day," says Pasternak.


6. The excesses of the weekend

If you want to avoid binge on Saturday and Sunday, decrease the portions of each meal, weigh yourself every day (or at least on Friday and Monday) and monitor your alcohol consumption, a source of empty calories potentially reduce the inhibitory effect on food intake. According to some researchers, people ignore that they tend to eat more on weekends, especially on Saturday, the day during which they consume more fat. Calories absorbed and have the effect of reducing the process of weight loss.


7. Cluttered kitchen counter

Counters should be used only in food preparation and not leave hanging containers of cookies or other temptations, says Peter Walsh, author of Does This Clutter Make My Butt Look Fat? Do not live in disorder. "It is difficult to make a healthy choice in a kitchen crammed with all sorts of disparate objects. Could you eat in a restaurant where there is a mess? ".


8. Eager to lose weight

You have decided to follow a diet, believing obtain satisfactory results and immediate. However, the idea of ​​losing a pound a week you put in all your statements: what about those women who manage to lose 15 pounds in just one month? After a few weeks, you give up, convinced that you failed, not being managed to lose weight referred to in the time that you had set.

Tip: Remember, it took you years to reach your current weight, so you will also need time to lose. The people who lose weight gradually are more likely to maintain their ideal weight over a longer period.

                                                                    good luck to all!

6 tips to start losing weight...

You have decided to lose weight and it is time to take action. Here are 6 tips to start your weight loss program.


Now remove the pounds

You have decided to lose weight? How will you achieve your intentions? "To achieve weight loss, people must make changes. Moreover, it is easier said than done. "Says Dr. Walji Shahebina family physician at the Medical Center Weight Management Calgary. If you are overweight, simply to lose five percent may improve your health and decrease the risk of disease. This is why it is useful to apply the six tips below.


1. Do not skip breakfast

You may believe that you will lose weight if you eliminate the breakfast, but the effect is quite the opposite. The morning meal is the one who sets in motion your metabolism for the day. "If you skip breakfast, your metabolism will run at idle. Eat well in the morning you will also avoid overeating at other meals. "Says Dr. Walji.

For best results, take portions large enough and well balanced high fiber cereal, fruit and protein. If this is a big change for you, start with small portions that will increase gradually, but stop skip this meal. And the more you eat earlier, the better. "Do not wait three hours or the time to get to work. Eat out of bed. "Advises Dr. Walji.


2. Drinking water

In general, the majority of us do not drink enough water during the day. Water contains no calories and is the basis of good health and may even give you a feeling of fullness when you are hungry. Even better, if you drink water instead of other beverages, you probably replace hundreds of calories that hide in juices, soft drinks, specialty coffees and alcohol: a cup of orange juice contains 120 calories and an iced cappuccino has more than 200. Take a glass of water with each meal and each snack.


3. Opt for whole grains

When choosing your food, choose whole grains and low-sugar products instead of products made ​​from white flour and refined sugar. Not only will he fewer calories to reach satiety (a slice of whole wheat bread and a tablespoon of light cream cheese contains 120 calories, a jelly donut contains 300), but give you more nutrients to your body while preventing the risk of heart disease and other health problems.


4. Move only 10 more minutes

Only a superhero can turn a sedentary an active person who trains an hour a day at the gym. But simply adding 10 minutes of exercise to your day is the first step towards weight reduction and risk reduction of all kinds for health. Exercise also has a positive effect on metabolism. But do not forget that you will not lose any weight program if you use these new moments of activity as an excuse to eat another donut chocolate. "Many people overestimate the amount of weight they can lose by exercising and to compensate, they begin to eat more," says Dr. Walji.


5. Reflect on their motivations

Take the time to write down the reasons why you want to lose weight, and do not put your spouse because you reproached or because your doctor advises. Do you want more energy, entering a narrow jeans, reduce the risk of diabetes? When you are about to succumb to the temptation to open a bag of chips or miss your Pilates, use your list of goals to motivate you. Talk to friends who understand and practice with partners who share your motivations.


6. Enjoy the moment

The beginning of the year is the perfect time to make resolutions, but soon come new priorities take place. What often happens is that we decided to postpone its program of weight reduction, until things settle. "Many people expect to have completed a stressful project at work or home from vacation. Start now by telling you that this is the best time to do so. If your goals are clear and you have a program, the best time to get started is now. "Says Dr. Walji.
 
                                                                             good luck to all!

7 tips for faster weight loss naturally...

Remember and apply these simple rules can sometimes be enough to help you lose weight naturally.

Know the difference between weight loss and the long-term to short-term

Weight loss in the short term does not last more than a few days and is often due to the elimination of excess water than fat. This quick weight loss can be achieved through diets low in calories. Expose you to a risk however, that the rapid recovery of weight.

In contrast, long-term weight loss involves a combination of a reduced calorie diet and exercise.

Learn to understand the functioning of metabolism

If you know how your metabolism works, you know how to burn calories efficiently. Metabolism is the process of converting food into energy by your body.

Exercise for weight loss: combine aerobics, strength training and bodybuilding discontinuous

With aerobics, you can speed up your heart rate and burn calories. Variants: running, walking, swimming or cycling.

Strength training batch or the art of alternating intense exercises and gentle exercise will help you boost your metabolism because they force you to consume more oxygen. This type of exercise helps you burn calories even after exercise.

Finally, thanks to bodybuilding, you stimulate your metabolism by contracting your muscles, you burn more calories than when they are at rest. In addition, the fact develop your muscle mass positively influences the efficiency of your metabolism.

Varying the nature and quantity of exercises to lose weight

Your body is smart: it adapts when a settled routine. If you always run at the same speed or if you lift the same weight every day, exercises to lose weight will be less effective. New series of exercises seek new muscles and break the routine.

Making changes in your diet that will boost your metabolism

Fruits and vegetables are rich in fiber and water and prolong satiety. Another advantage slimming introduce into your diet: green tea. It is a natural metabolism boosting. You can drink and add green tea leaves in salads, sandwiches or marinades.

Finally, protein helps you consume fewer calories throughout the day. Eat skim milk, low-fat cheese, eggs, chicken and turkey.

Water helps you lose weight

Drink 2 liters of water per day fills your stomach and gives you the energy you need for your daily exercise. The cold water helps you burn calories faster.

Go to a sauna!

Losing weight is not necessarily synonymous with suffering. The perspiring allows you to eliminate toxins and burn calories without effort.

                                              Good luck to all !