Diet Advices and Fitness Tips

Posts Tagged ‘eating habits’

A low level of blood cholesterol significantly reduces the risk of heart disease or brain learn to control our cholesterol levels through proper diet, rich and varied, but most of all healthy.

Imagine The Cholesterol is a fat-like substance often found in most tissues of our body, and is the starting point of certain hormones. But it is also the main component of the aretoma, which accumulates in our body, causing diseases such as arteriosclerosis. Hence the importance of controlling our cholesterol levels, and a good way to do this is through food.

Suggestions to modify our eating habits

Consume preferably plant foods instead of animal.
Replace the use of animal fats (butter, bacon, etc..) By polyunsaturated fats such as olive oil or sunflower oil, vegetable margarine, …
Increase consumption of fish (2 or 3 times a week) preferably blue (salmon, mackerel, sardines …)
Limit consumption of whole milk and its derivatives, especially the cheese (do not consume more than twice a week).
Reduce consumption of foods high in cholesterol such as egg (no more than two per week), shellfish and organ meats (like liver, brain, kidney …)
Increase consumption of vegetables high in protein (beans, peas, chickpeas, beans, lentils), to compensate for reduced consumption of meat and sausage.
* To be able to eat at home, because this is the easiest way to control fat. Consume the cooked vegetables and meat on the grill or barbecue, and avoiding fried and roasted.
* Unless we are overweight, you do not give up bread, pasta, or sugar, coffee or wine, provided that we take in moderation.
* The fat in our diet should in no case exceed 30% of total calories.

Here are some tips for you so you can stay online and enjoy feel prepared for any type of training.

1.

Less time, better quality. When you search more effectively in less time are ideal interval training. Instead of running for 50 minutes on the tape can vary steadily. Always warm up first 5 min and then alternate between 5 minutes and 3 minutes strong pace to pace. Perform this series three times in succession.
With this type of work called interval can obtain the same objectives as the work continued, the big difference is the time spent, in this latter case will be smaller.
2.

Preheating has enormous advantages. You must heat the right and necessary and is more beneficial to leave for the final stretches of the European Atomic Energy sign in muscle cooling. In this case you save time and treated his body better job.
3.

Choosing the right exercises is crucial. When time is short, it absolutely can not work all muscle groups, if you choose thoroughly three muscle groups and works well and lets the next Sesin others the result will be greater than if all works halfway.
4.

Do not work in conjunction with resistance force. When you want to bring the force do not worry about the resistance and vice versa. It is also good to keep a logbook as exercising, getting achievements is the time it used.

5.

Also eating habits are important. If you eat a good breakfast will get the strength to face the day properly. Also, do not need lunch generously and thus avoid having to stop your training or to bring the European Atomic Energy of digestion.

6.

Try not to interrupt the activity. If you experience a trip or certain commitments that prevent you from attending the gym more than try not to leave May 6 give, not out of shape and training already exists.

7.

Training by running or cycling. If you want to train for two hours back, but can not do can make a routine that simulates the intensity of that training, but in one hour. Preheat for 5 minutes then do 25 minutes at full speed and finally during the half hour remaining to lead a normal rhythm if you take roll for two hours. Due to fatigue the muscles after acquiring the first half of training the body is in a state similar to that if he had worked for two hours.

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According to American prestige and Canadian associations of diet, vegetarians, referring to the rest of the population, show a significantly lower incidence of overweight and obesity. You can consult the document in which they say here.

In any case, if you want to achieve weight loss by following a vegetarian diet, you may find helpful tips listed below:

First, read this response to a question about the right weight. It is crucial to know whether or not your weight is within normal limits.

Secondly, if your weight is actually higher than recommended, it is important to set a short-term goal would be trying to reduce weight with an average of between half and one kilo per week.

More important than your eating habits, so will your exercise habits. The key to weight loss sustained in the long term by the failure to lose muscle mass, which is the “engine” that is burning calories. If you make an overly restrictive diet lose much muscle mass and recover quickly lost weight.

• Buying and storing food or unnecessary products
The best advice in this regard is to buy only what they need, avoiding food fads and extras. If excess food store probably eat too much, and it will be difficult to escape temptation. At this point we also insist on no more cooking. This helps to avoid leftovers and snacking later.

• Eat foods diet, light, or too healthy
Most people believe that if a product has these features, you can eat without too much fat. But this is a false belief, as some of them have a half of calories, but many others have changed or replaced some of their nutrients, but the amount of calories is equal or superior.

So should consume in moderation, but knowing his qualities, energy or calories and nutrients, which is accomplished by reading labels either chemical composition or nutritional package.

• Having a sedentary lifestyle
Spend many hours sitting in front of the TV, computer or video games, spend makes very few calories. Conversely, what to do, is to increase physical activity, ie a practice exercise moderately and regularly. Statistics show that people who watch more than two hours of television a day show an increased rate of obesidad.

Conclusion
The best way not to cause overweight or obesity, is to follow a diet or a balanced diet, varied and healthy. We can afford any extras, or give us some freak from time to time so as to not be obsessed with the scale or weight.
Gradually changing habits is the best alternative for maintaining weight loss or healthy.

• Skipping meals
Bad habit, usually related to the named above. By skipping meals, falls in the pecking or eating abundantly in the next main meal.

Therefore, if the aim of reducing body weight and maintaining good health, always advise: do the five daily comimdas, thus avoiding long periods without eating and anxiety that these fasts generate.

• Drinking alcohol
Many times we take any alcoholic beverage to quench thirst, not realizing the amount of calories they give us. Your calories are dependent on alcohol content (grams of alcohol each 100cc). One gram of alcohol provides 7 calories.

Therefore, a drink can have as much energy as any solid food. While it is advisable to take a glass of red wine per day to be an antioxidant and cardiovascular health benefits, the best advice is to be moderate, avoiding excesses.

- Chips and sugars
These foods are mostly dense, high energy density, in other words, are those in low-volume provide much energy. For example, cheeses, cold cuts, pastries, ice cream, cakes, fried, mayonnaise, nuts (in quantity). These foods should be eaten occasionally, but not daily. It is important to replace them with fruit or vegetables, and thus to change habits. Although it is difficult at first, it is necessary not to turn our high calorie and high fat feeding.

• Buy a high-calorie foods that induce further eating (anxiety)
This is the case of snacks, chips, peanuts, fried and salted nuts, sunflower seeds, chocolate, chocolates, cookies, etc.. These foods are dangerous because they increase your appetite when you start to eat them, and too many calories in low-volume or quantity. It’s best to avoid buying and in this way to not have them in sight, we avoid the temptation.

These habits and customs of everyday life are crucial to the origin of overweight or obese than suffer.
The kilos we accumulate over the years, are generated by poor living habits that inadvertently increase the chances of developing many diseases related to overweight.

Bad habits
Identifies some bad habits to be avoided or changed, and so maintain a healthy weight and good health in general;

• Start the day without breakfast
Big mistake of many people, and that breakfast is one of the most important meal of the day.
The first intake is what gives us the energy to face our activities, after an overnight fast. It is more than known that people who skip breakfast, have feelings of hunger during the morning, thus falling into unnecessary pecking, then eat at noon and abundant overeating.

Several studies have shown that most obese or overweight people skip breakfast. Therefore it is best to successfully incorporating breakfast, milk, some cereal and fruit.

• The snack between meals
This is a bad habit, which always generates weight gain, and with it, may be the source of some eating disorders such as bulimia, binge anxiety, etc. ..

Usually fatty foods are usually elected and dense. Rarely choose a vegetable or fruit (it would be ideal). Therefore, it is always advisable to make the snacks, both mid-morning and evening, eating some fruit or yogurt, accompanied by some tea without sugar.
The problem of pecking, is not to control the amount of food eaten during the day, consuming extra calories with subsequent weight gain.