To lose weight, it is better to reduce the sugar as fat

Diet "low carb" low carb would be more beneficial than a low fat diet to lose weight.

You lose weight faster sulking sugars on our plate than fat. In the war at loggerheads opposing nutritionists advocates "fat stop" and proponents of "stop sugar ', a new study provides an additional weapon in the past. Funded by the National Institutes of Health and published in the journal Annals of Internal Medicine, the new research highlights the benefits of a low carbohydrate diet (low carb) diet faster than a low fat diet.

The demonstration was conducted over a period of twelve months from 148 obese men and women 20 to 70 years without diabetes or cardiovascular disease. One group consumed only 30% of their daily caloric intake of carbohydrates, another 30% of its calories in fat. The poor carbohydrate group ate foods rich in protein such as eggs, tuna, red meat, chicken or tofu in addition to vegetables. Poor fat group ate more particularly of cereals and vegetables.

All ate the same caloric intake and practiced the same frequency of physical activity. After a year, the poorest group in carbohydrates lost 3.6 pounds heavier compared to the group that has limited fat. The low-carb group also presented better cardiovascular outcomes and the level of cholesterol (more than good) cholesterol.

The researchers suggest that the group "low carb" was more satisfied than the other group by introducing more fiber (good natural carbohydrates found in whole grains, such as rice and lentils as well as vegetables and fruits) in their diet.


Several studies have shown that diets depleted in sugar and place great emphasis on good fats (fatty fish rich in omega-3 oil, canola oil, nuts, olive) are more effective and can prevent the yo -yo.

6 Tips to lose weight without thinking

6 tricks that can change the way you eat and you will lose weight without even thinking about it!

Drink a glass of water 

Before each meal, drink a glass of water or eat natural appetite suppressant.

Eat slowly 

Dr. Raphael Blairvacq insists: "It is important to eat slowly and savor every bite takes about fifteen minutes for the signals sent from the stomach to the brain trigger satiety more you eat slowly, less.. you have consumed food when this feeling will appear. "

Choose foods that stall 


But that does not weigh too heavy. Soups, salads ... They are eaten before the meal to have less hunger.

Once but not two 

Never take twice a dish. Without use huge portions. Learn how to gradually reduce the amount consumed insists Dr. Raphael Balirvacq.

Never do anything else while eating 

To be satisfied, it is necessary to focus on what we do. Put yourself at the table, turn off the TV, and eat slowly, bite by bite taking pleasure.

Eat in smaller plates 

To reduce without realizing the amount of food consumed, there is a very simple way: eating in smaller plates.

Dieting

The extra pounds are not inevitable! Follow these solutions to lose weight and discover the power of a good combined with regular training diet 

Losing weight is not easy. Many of us follow good training programs, but at the end of the day, although we felt in better shape, we are not completely satisfied when we look in the mirror. You can focus on building muscle with a lot of good exercises, but what transforms our body into a lean and dynamic figure?

Many people think they have a good diet, but consume countless processed foods that fill grocery stores and prevents weight loss. Processed food products add stress on your body. They make it difficult to burn the last layer of fat (which is most important) ...

So if you're frustrated by your inability to lose weight despite your efforts, go to business and focus on a low-fat diet to regain a slim body and healthy.

Make an important fish in your diet

Fresh fish are your friends in the battle to lose weight. Your preferred choice of fish should be those with low levels of mercury plaice, haddock, herring, mackerel, perch, pollock, salmon, sardines, scallops, shrimp, sole, tilapia and trout. (Mercury consumption causes negative side effects on health)

In this list, salmon, mackerel and trout are your top 3 choices because of their high omega-3 content. If you can not eat fish regularly, find a supplement containing fish oil quality.

Drink tea

It is scientifically proven that tea makes you lose weight, especially green tea, rich in catechins. The tea is healthier than coffee and drink some green tea is a great way to boost your metabolism option. Depending on the method of preparation will affect the content of catechins, have a cup or two each day ... Green tea also provides many antioxidant benefits, which can help to fight against the potential damage from free radicals.

Emphasize healthy fat 

Fat consumption can be good or bad, depending on the type of fat you consume. If you ingurgitez saturated fats, then the Extra Pounds and other negative side effects will emerge. However, a diet high in unsaturated fat and omega-3 fatty acids is an ideal way to keep fat under control.

It is important to get a good fat ratio of omega-3 and omega-6, ideally, 75% omega-6 and 25% omega-3. It is far from a ratio of 95% / 5% that most people currently obtained. The foods richest in omega-3 fatty acids are: flax oil, soybean oil, canola oil, salmon, mackerel, trout, herring, sardines, albacore tuna and walnuts . Combine these with the right amount of omega-6 you can get from corn oil, safflower oil, sunflower oil and cottonseed oil for best results.

Find the right amount of carbohydrates

Limit your intake of carbohydrates is important to lose weight, but you do not have to take a radical approach. Put more emphasis on eating lots of protein and foods rich in healthy fats.

The carbs you eat should come from fruits and vegetables. They must represent at least 60% of your total calories in carbohydrates. The rest comes from all-natural slow-digesting sources such as beans, legumes, oats, brown rice and quinoa. All processed carbohydrates should however be avoided.

Add herbs and spices to your diet

Good herbs and spices good can do wonders. These elements give the taste can also promote a lean and toned body. Indeed, they can enhance dishes priori bland but healthy. Ginger and ginseng are two plants that have a long list of health benefits and transform an ordinary meal into a subtle and delicious places in the blink of an eye. There is a world of spices to explore, so feel free to add some dynamism to your diet!

FITNESS do to lose weight

Fitness can it help me lose weight? 

Can you use a sport to end overweight or maintain a healthy weight using fitness equipment? If so, which allow to get there? 

The fitness is as a set of gentle physical activities to improve fitness. 

The activities can be cardio-type (endurance activities practiced indoors cycling, stepper, the treadmill, the treadmill, the elliptical, etc.), the type of aerobics (mainly during collective musical: step, low impact aerobics ...) or muscle building type based on light weights (fitness) or load (during "abs thighs buttocks"). Strength training is not considered as fitness, it uses much heavier loads. 

Can you lose weight by practicing fitness activity? 

The answer may be yes, but this is valid provided you know how and technologies to promote weight loss through physical activity fit for purpose. 

How to get results? 

Many of us would like to lose weight, but do not know how to go about losing weight. 

Physical activity and cardio-training used to consume energy. But to move does not necessarily mean consumption of fat reserves. 

Efforts short (a few seconds) will allow to burn the available stocks in the muscles, but our fat reserves are not consumed in this type of effort, in fact only be burned first stocks directly available to the muscles (ATP and creatine). 

Longer practicing physical activities are the glycogen stores which will be used (derived from glucose in the muscles). 

If efforts are longer, we will ask our carbohydrate and lipid reserves. 

To tap into our reserves of carbohydrate and fat, it will be important to monitor physical activity. 

If you want to get action on carbohydrate reserves, we must opt for intense exercises that will help you burn mostly carbohydrates. 

If you want action on lipid reserves, they are less intense and prolonged exercise priority should be given. 

It is therefore important to work your endurance training. More you practice, the more fat you consume. 

Develop endurance through the cardio training is a priority. 

How to train preferentially endurance? 

You have to combine a workout: 

- Regular at 3 times a week minimum 

- A minimum of 30-45 minutes per session 

Cardio training can be practiced in gym or at home, it aims to improve endurance and cardiovascular capacity and cardio respiratory. 

This training method can be performed using specific devices such as the treadmill, the exercise bike, rower, elliptical trainer or stepper. 

The effectiveness of cardio training sessions is determined by your fitness level, the intensity of work, the device used and the length of your workout. 

To lose weight it is necessary to integrate all these parameters. 

Check his pulse is an important step in meeting your cardio training. 

Work intensity is the key to success: cardiac intensity or heart rate should be monitored during the effort to help you achieve your goal. 

Whatever your level, you just have to work at the right intensity to achieve the desired result, the use of a heart rate monitor is highly recommended in order to perform work in the target area. 

The formula: 220 - age = maximum heart your (more or less depending on your sports level 10). 

Once the maximum is determined, use the right percentage to your maximum frequency for results 

60 to 65% for a drive to use fat. 

Choosing the right equipment cardio fitness training, practice time work and the right frequency. 

Once you have determined heart rate, you know what cardio training device used for your workout. 

How often and how long for my training? 

This depends on your fitness. It is estimated that fat metabolism (activation of fat loss) begins after 20-30 minutes of effort. A trained athlete will use its fat faster after 10 minutes or even a few minutes for fans of endurance. 

It is therefore essential to practice at least 30 minutes of cardio at 3 sessions per week to get a result. 

The treadmill or treadmill. 

The treadmill walking is for experienced practitioners. Their level of experience allows them to activate the metabolism of fat while running. If you are untrained, walk to the race. The treadmill is a good way to burn calories. 

The bike is the device best suited to fat loss. Your weight is carried, no trauma to the joints and back) .Easy of Use, you can fully control the labor intensity by adjusting the resistance of the bike or pedaling faster or slower. 

Rower allows full muscle recruitment. However, the practice is more tiring, even with the correct intensity of work, you will exhaust faster than on a bike. 

The elliptical should allow you a good range of motion. The instrument can fuller, the session is comfortable and efficient work, muscle and overall stress. 

The stepper. 

The same quality of the machine directly affects the result. The effort required by the practice of the stepper is not suitable for everyone. Warning for people with knee problems. 

Whatever cardio training equipment used, it is imperative to respect the right heart rate. You can change the device during training avoiding rest, this allows you to request a maximum of muscle groups.