Excessive intake of carbohydrates, flour refined products, per-sweetened beverages, especial mete in children and adolescents, as well as abuse of foods high in salt and fat, and alcohol consumption are the main causes of overweight and obesity, from the nutritional standpoint.

The best way to lose weight, you choose to go to a specialist, to conduct an individualized diet and according to individual needs, to be monitored from time to time and where you lose weight gradually and progressively.

The diet proposed by the specialist must be according to your age, your activity and your complexion and the patient must flee those diets proposed by miracles, because they are not effective, not result, low weight loss is recovered by far due to the rebound effect and also lose money.

It is important that the diet provides three meals and two snacks, one mid-morning and another in the afternoon, that the diet is accompanied by physical exercise , drink at least two liters of water daily, eat plenty of fruits and vegetables and reduce consumption carbohydrates, sugary drinks, sweets and fats.

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It is important that you lead a healthy and balanced diet, which are present all the necessary nutrients for the body is in good condition and look through the forbidden foods such as fried foods, fat, cooked, refined foods, sweets … ..

Variety is important in the diet, this poem must emphasize the need to learn new healthy recipes and low calorie as well as testing and included in the new health food diet.

To cleanse the body, keep your body hydrated and make the metabolism work properly, it is important to drink daily at least two liters of water.

Adopt the habit of chewing the food slowly and savor without skipping any of the five meals a day, it is noteworthy that it is important to leave the table hungry.

On the one hand you do physical activity every day, like walking, biking or do some sport among others, and other sleep the necessary hours to recover the lost energy during daily activities.

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Spend a day a week to eat only protein, whether animal or vegetable, such as tofu or seitan, where fish and steaks, as well as their preparations are free of fat. You can eat eggs, skim milk, ham fat and you should drink at least two liters of water between meals.

Make exercise every day, at least half an hour, in which you can take a walk or ride a bike, this routine will have to mantain after dropping the extra kilos at least three or four days a week.

Enter in your diet detox vegetables such as black radish, artichokes and tomatoes and fruits rich in vitamin C to protect the immune system.

Sleep and early morning hours needed in the morning to Recover Energy requested during the day and reduce the urge to eat, if you can lie down before 12 pm.

Eliminate sweets and alcohol completely and do not abuse the salt, as it retains fluids. Enter oat bran on your breakfast daily, with a tablespoon of oat bran , medium fat cheese and egg You can make a pancake, which help reduce cholesterol and fat attract.

A glass of water with a tablespoon of apple cider vinegar before meals will help reduce your appetite and make you feel more satiated.

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Many of the conditions of health require the person to reduce your sodium intake. The diets low in sodium takes some getting used to. Read this informative guide to maintaining a low sodium diet and how to avoid excess salt in your diet.

Guide to a low sodium diet

Prepared foods and dressings such as mayonnaise, ketchup, ketchup, mustard and pickles are usually high in sodium.
Processed foods like soups and canned vegetables and frozen foods are high in sodium.
Smoked meats, pastrami, bologna, and pepperoni are all high in salt.
Barbecue sauce, soy sauce, bouillon cubes, popcorn and pretzels must be consumed in limited quantities.
Patients who suffer from heart failure are advised not to go overboard and make sodium diets low in sodium.
Excess sodium causes fluid buildup in the body that causes swelling in the ankles, weight gain and difficulty breathing.
Salt substitutes on the market is the use of potassium. Consult your doctor before using salt substitutes since potassium is not recommended for many.

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The diet consumed currently contains excessive amounts of heart-damaging fats and reduce saturated fat to the diet is recommended:

Remove visible fat from meats and poultry before cooking and preferably choose lean meats like chicken and turkey without skin, visible fat rabbit, filet of beef, veal and pork tenderloin, strip loin, lean pork, horse, pony … and avoid those that contain fat. It is important to defat the chicken stock, meat and bones in cold and limit consumption of fatty meats and sausages, foie gras and pates.

You must not misuse the cream, butter or bacon. If you take more than 2 glasses of whole milk per day is recommended that the amount of “extra” is in the form of low-fat dairy.

Include in your diet at least four times a week, blue and white fish, and eggs, not exceeding three times a week and eat in moderation those foods that are made ​​from oil palm and coconut as industrial pastry wrapped or fried snacks.

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With just a few days for the competition, is conducted training sessions, so it is very important to consume a diet rich in carbohydrates, at the same time to be reducing the duration of training sessions, but without reducing the intensity of them, with this type of diet, the muscle recovers its normal stores in about 24 hours and if this type of diet is prolonged, in the days following overcompensation occurs.

During the days before preferred foods are complex carbohydrates such as legumes, cereals, fruits and vegetables because, by their content of vitamins, minerals and fiber, makes them more nutritious and have very low levels of fat, so they make up 70 % of calories from the diet.

To avoid these foods produce gastrointestinal upset may be substituted for part of the same beverages rich in glucose and maltodextrin, which are very low energy waste.

Each gram of carbohydrate contains 4 calories, as well as proteins, so a diet dominated by carbohydrate, cooked with very little fat need not make a person fat, provided that the daily energy expenditure balance the calorie intake. It will be important that the athlete progressively decreasing training volume in the days before the competition, check the amount of food on the dishes you eat.

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Nutritious cereal is a species of wheat wild, rich in fiber , protein and other nutrients, has a nutty flavor, and cooked it has a nice texture.

In the kitchen is used to make flour and breads, soups and pasta . It can also be used in salads combined with mushrooms, onions and meat.

Frozen Leek: leeks well be frozen to allow a period of 3 months, however, lose their texture and taste of when thawed, so it is recommended to cook them frozen to make them more palatable.

Always ripe tomatoes: We recommend eating this way, because when green contain a substance called alkaloid tomatine that produces headaches and migraines. Better to wait until they are fit for consumption.

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The problem lies not in the exercise or activity that is practiced, which always helps to shape the body, but in the type and combination of training , which should be adequate to our needs and objectives.

The frequency, duration and intensity are directly related to the achievements to get, so following these recommendations will achieve your goals:

- Both the diet, or routine plan should be personalized, taking into account the objectives, eating and living habits.

- Any plan or routine, you must have aerobic workout, muscle toning, stretching and posture. This combination ensures remove fat, but you must follow a balanced diet.

- When the weight problem is important, it often happens that quickly go down the first kilos, but the latter took longer to do, but it must be constant to achieve the goal.

- The training plan must have 70% of aerobic and muscle toning, activates that you metabolism and burn fat even at rest.

- Always do this, it is not enough, you have to vary the exercises.

- The body is a perfect machine, and amending to stimuli (physical activity) that are received every 48 hours, to act decisively metabolism.

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The meals of the day should be divided among the three major, such as breakfast, lunch and dinner, not forgetting even the morning snack and afternoon snack. The fruit is perfect for snacks and you prefer to try kiwi, strawberries, apples, oranges and grapefruits.

Dinner will be based on proteins: better to avoid the carbs you’ll still eat at lunch. For seasoning you can use a maximum of 1 tablespoon extra virgin olive oil: we advise you to flavor your dishes, to prefer the spices that give a special flavor to dishes without adding calories too.

The 5-Factor Diet has also received the approval of the dietitians of the American Dietetic Association. Among many others, including Alicia Keys, Eva Mendes and Mandy Moore can not do without: it is actually a diet of “common sense” as nutritionists always advise to do 5 meals a day and try to consume carbohydrates especially at lunch.

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Citrus fruits are at the base of many creams because, as mentioned recently, contain vitamin C, antioxidant (cyanidin 3) essential to counteract the free radicals and consequently cellular aging. In addition, oranges are able to reduce blood sugar and maintain a high metabolism.

To keep fit and prevent the flu, remember to squeeze two oranges every morning and drink the juice. It should be a fixture on the children. Another feature is their ability depurative diuretic and as a result. For this reason, and because they are delicious, lend themselves well in salads or just eaten seasoned with a little ‘oil and pepper, just as they do in Sicily.

A word of advice to consume them in the right way: the skins of white skin and the flesh is a bit ‘bitter, but if you want to help your gut, do not remove it completely, because it contains a fiber that regulates the absorption of sugars, fats and proteins .

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