Need easy weight loss tips? Skip the fads, get research-based advice: how to lose weight, healthy eating, motivation, recipes, exercise tips and Diet.

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How to Get Rid of my little Belly?

Say goodbye to your little rebel belly under the guidance of Jean- Michel Cohen. If, despite a slim figure , you keep a " tummy " that does not seem to flatten over slimming diets is that fat is probably not solely responsible . A large majority of women are prone to bloating and problems of transit effect, causing a little swollen belly . To minimize these drawbacks and regain a flat stomach , here are some recommendations to combine for optimal results !

Well hydrated for a flat stomach

To fully enjoy the benefits of fiber , it is important to stay hydrated so that the fibers can swell up by absorbing up to 20 times their weight in water.It is this great ability to retain water during their long journey in the stomach and intestine that increases stool bulk and accelerate intestinal transit.> Drink throughout the day : Limit the amount of water during meals (one glass ) taking the time to eat slowly (at least 20 min) and chew .

For a flat stomach, eating soft fibers

Dietary fibers are non-digestible carbohydrates that come from different food sources: its cereals, vegetables and legumes, fruits and oilseeds. Swelling in water, they increase the volume of the bolus and facilitate intestinal transit. Be careful though because the fibers can be irritating to the intestines if they are eaten raw or too much.

> Limit yourself to a meal by crudity and more fruits and vegetables peeled and seeded.

Walking to keep a flat stomach

Move is excellent general health and especially for the belly. Indeed sport causes action "massage" on the belly. Thus, it accelerates the transit and reduces bloating. Walking is recommended here because it is a sport for everyone. Not require special equipment, you can totally walk when you get home, going to the cinema, etc..

> So, finite transport, walk!

Probiotics allies a flat stomach

Numerous scientific studies have shown that certain bacteria (already present in our body) played a role in our metabolism and in particular during digestion. In case of intestinal dysfunction, it is interesting that consume daily called probiotics.

> Once a day, eat a yogurt with bifidus, Lactobacillus casei, etc.., To strengthen your intestinal flora.

Doing abs

One of the best ways to sculpt your body and erase the parts you still complexed sports, especially bodybuilding. So you have no choice, you must put the abs! Do some exercises every day to strengthen your abdominal muscles.

> Vary movements abdominal gym to activate all the muscles sculpt the belly transverse, rectus, oblique ...

Use slimming creams and food supplements targeted

I will add to all the good advice some additional support both psychologically and physiologically. First, the specialized slimming creams in abdominal curves and, on the other hand, food supplements anti-bloating or post menopause.

> Indulge. Do not expect a miracle but these products once pleasant inch to implement all previous recommendations.

Source: Daily Weight Loss Tips and Motivation
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Melt fat: 18 tips for a fat melting

Melt fat: 18 tips for a fat melting
Melt fat: 18 tips for a fat melting

Melt the fat is the dream of many people. Here are 18 tips to get a nice fat melting .

When they want to melt the fat , many people are seeking ways to reduce local fat that is found in various parts of the body . They then devote much time and attention to exercises that are supposed to work specific muscle groups in hopes of melting the fat in these areas.

The problem is that there is no way to melt the fat in a specific area on your body. To reduce your body fat percentage , you must create a calorie deficit ( burn more calories over than you are consuming ) . A deficit of 8,000 calories is required to melt 1 pound of fat . To create this calorie deficit , you can increase your physical activity levels and changing your diet .

Live for years with a lot of fat in the body might seem inconsequential , or excessive presence of fat in the body increases your risk of various medical complications of type 2 diabetes, stroke, heart disease , high cholesterol , hypertension, cancer breast and prostate cancer , etc. . Fortunately, you can melt the fat relatively quickly As you make some improvements in lifestyle.

18 tips to get a fat melting :

1) Get enough sleep (but not too ) every night

Most adults feel rested after about 7 or 8 hours of sleep . Sleeping less than 5 hours or more than 8 hours each night can increase your risk of accumulating fat in the body if you are under 40 years , according to a U.S. study. Read the same time foods to eat and avoid to prevent insomnia here.

Get enough sleep regularly, get a good quality sleep can also help improve your mood and reduce your stress level . This also reduces your risk of accumulating fat because people under stress tend to have too high levels of the hormone cortisol , which is linked to the accumulation of fat.

2) Burning calories through exercise daily

Combine regular cardiovascular activities with 20-30 minutes of strength training at least 2 times a week will help you melt the fat in your body. Attach the goal of at least 30 minutes of jogging, swimming or any other moderate intensity exercise more than 5 times per week . Alternatively, aiming to do at least 20 minutes of vigorous exercise ( such as running ) 3 days per week .

3) Create a calorie deficit

You will melt the fat if you lose more calories than you are consuming . With a balanced diet and exercise you can burn without problem about 0.5 to 1 pound of fat per week by subtracting from 250 to 1,000 calories per day. Men should not eat less than 1500 calories per day. Women should eat at least 1,200 calories per day.

4 ) Include exercises to sculpt the abs every workout

While the exercises meant to melt fat locally , such as the abdominals , not only will burn as much fat as would cardiovascular exercises, they will help give you a more slender figure firming your abdominal muscles.

An easy exercise that targets your abs is the long jump without momentum. Start standing with at least 1.5 m of space around you . Keep your spaced the same distance as your shoulders two feet. Firm up your abs and lift your arms. Extend the shoulder height in front of your body and squat making sure your knees stay behind your toes. Once the abs and gluteal muscles engaged , jump forward and land in the same position of the knees. Repeat 9 more times.

5) Reduce consumption of saturated fats, trans fats and added sugars

Eat instead of these bad fats and bad sugars in foods rich in dietary fiber such as wholemeal pasta , brown rice , oatmeal , berries, citrus fruits, green vegetables, lima beans . The dietary fiber satisfies you longer and density of nutrients in plant foods helps to keep you healthy without compromising your goal of creating a calorie deficit . Read also the ten richest in saturated fats in another section foods.

Because you need a little protein in your diet , eat larger amounts of lean protein (including beans, nuts , tofu, chicken breast without skin). Eat fish, nuts, avocados , seeds and vegetable oils to incorporate good fats to your diet.

6) Start cycling often in the week

Although there is no way to melt the fat from the hips , thighs and buttocks , cycling can strengthen and tone your lower body at the same time as burn calories. Burn more calories can help you lose weight.

Within one hour of cycling , a person can burn between 500 and 1000 calories , depending on the speed and resistance . You can cycle indoors on a stationary bike to easily monitor the duration of the session and how many calories you have burned , or outside in any street or in the countryside.

7 ) Integrate stair climbing sessions to your daily workout

As cycling , climbing stairs works at two levels. Not only will you increase the number of calories burned, which can help you melt the fat, but this activity can also help you build muscle , bringing you the hips, buttocks and thighs toned once you have lost weight. Discover the same time various simple ways to spend 100 calories.

8) Find other physical activities that work the lower body

Dancing, hiking , do the walking , skiing skiing, etc. . can help tone the lower body , while burning calories to generate the calorie deficit needed to melt the fat.

9 ) Integrate abs , pelvic tilts, twists the trunk and other abdominal exercises in your workout program

Although you can not melt the fat locally , these core exercises can tone the abs , giving you a flatter stomach and less fat once you have thinner body.

10 ) Raise the dumbbells at least 2 times per week

Lift the weights may not burn as many calories as aerobics activity, but it can help build muscle . The added muscle increases the number of calories your body burns every time , which makes it easier to melt fat.

11) Reduce unnecessary calorie intake in your diet

As and as you increase your level of physical activity , you can often improve results in weight loss and melt fat in the hips , buttocks , thighs and abdomen by limiting your calorie consumption. Eat more fruits , vegetables and other nutritious foods can reduce your caloric intake and help generate a calorie deficit. Limit your portion sizes can also be beneficial .

12) Make the step

The step is aerobic and cardiovascular exercise at high intensity that can help you burn a lot of calories in a short time , so as to melt the fat easily . 30 minutes of step can burn about 400 calories while shaping your legs, hips, gluteal muscles. Many people find that step aerobics is a good activity because it can be done as a group with an instructor instructor who can keep you motivated and make sure you do well all the necessary movements correctly .

13) Try basketball

A person who weighs 70 pounds can burn 590 calories in an hour of intensive basketball, while a person who weighs 90 pounds can burn 730 calories, and a person who weighs 110 pounds can burn up to 870 calories. Basketball can also help strengthen and tone your arms , your legs and core muscles . And people who do not like to play sports that are competitive sports often forget that it exercises to melt fat.

14) Try squash

It is a competitive and challenging cardiovascular exercise in which a person who weighs 65 pounds can burn more than 800 calories in an hour , which definitely helps to melt the fat. Squash can also help tone and strengthen your leg muscles and calves. Many people who love sports competition prefer to play squash as repetitive sports like running on a treadmill or an elliptical .

15 ) Reduce your appetite by eating small meals throughout the day

Create meals with good sources of protein and rich in dietary fiber complex carbohydrates. Chicken breast baked with Brussels sprouts and steamed brown rice is a good example of this type of meal. Eat a small meal every 3 hours to melt the fat.

16 ) Drink a glass of water with each meal

This will help fill your stomach without adding calories , which greatly helps to melt the fat . Replace all beverages containing calories you normally consume with water to reduce your calorie intake . This will also help you stay hydrated .

17) Watch what you eat in the restaurant

When you want to melt fat , avoid foods and meals that are cooked in butter, covered with creamy sauces , and choked by melted cheese. Keep seasonings and sour cream to a minimum too. Order food menu that are baked , grilled or steamed . Look for specific marks that indicate that food is low in fat .

18) Doing Pilates

At home or in group classes , exercise Pilates 2 or 3 days a week to tone and firm the ventral area and melt fat in the body. Pilates exercises can force you to contract your core muscles while moving your arms and legs simultaneously. Invest in a DVD Pilates lessons if you do not like going to school with dozens of others.

> Tips and Warnings

  • Talk to your doctor before beginning any program of weight loss: even if you have to change your diet or increase your level of physical activity , it is always wise to consult a health care professional ,
  • Avoid smoking : people who smoke are more likely to store fat in the stomach in the thighs and hips , according to a U.S. study.
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Abs and flat stomach: 6 foods for abs concrete

Abs and flat stomach: 6 foods for abs concrete
Abs and flat stomach: 6 foods for abs concrete

Exercises and appropriate diet can shape beautiful abs and a flat stomach. Here are 6 foods that.

The road to abs and a flat concrete ( smooth ) stomach begins with your fork. Include the following six foods to your diet daily to sculpt your abs and get a flat stomach . These food products slimming powers will help to reveal the muscles covering your abdomen and tone the stomach.

I suggest you feed 6 chiseling concrete abs quickly and thinned belly:

1) A lawyer to fight against abdominal fat
If there were an Oscar for food carve elegant and fight the ventral abdominal fat, monounsaturated fatty acid is the winner of star lawyers nutrients, winning the award year after year.

A study has shown that people who diet and consume monounsaturated fatty acids ( good fat) lost more belly than those who consume the same number of calories but less of these fatty acids.

Another U.S. study found that when monkeys eating trans fatty acids (a type saturated fatty acid , which is harmful to health at high doses) , waist circumference was 30 % higher than the monkeys who ate of mono- unsaturated fatty acids .

EXPLANATION : peak levels of sugar in the blood can signal your body to store fat in your abdomen, but unsaturated fatty acids stop these peaks , thus thwarting fat accumulation .

Half an avocado ( medium) provides 10 grams of good fats . Dip vegetable slices in 25 g of guacamole for a healthy snack that will help you to reveal your abdominal muscles and your belly .

2 ) Green tea to boost your body

Everyone chocolate bars , abs concrete somewhere in them. Unveil your own by melting the fat that hides them . An American study has shown that drinking three cups of green tea a day can boost your metabolism and remove 30 more calories each day .

EXPLANATION : The ECGC ( a polyphenol ) green tea helps your body burn fat more easily. This additional expense can help you get rid of a pound and a half of body fat per year , just sipping green tea.

3) yogurt to lose weight quickly in the abdomen

Even close to being able to abs concrete and slender abdomen, a small burst of belly can cause you to hide your belly. Treat your small blister with probiotic -rich yogurt.

EXPLANATION : a small pot creamy encourages the growth of good bacteria in your stomach to take over other organisms that can cause bloating .

4) Blueberries for Fueling

The cardio , good for quickly remove grease , is an essential ingredient to develop fantastic abs and a flat stomach and smooth . In support of this type of training , antioxidants berries allow you a cut above in the state of your physical form.

EXPLANATION : antioxidants help to improve blood circulation and help deliver more oxygen to the muscles. When they receive more oxygen , exercise seems easier, and you can work out harder, longer and more often ( which of course helps to burn abs concrete more easily) .

Blueberries and blackberries are the best foods containing antioxidants . Try to eat on waffles ( made ​​from whole grains) or by wrapping them in a lettuce leaf with turkey .

5) bulgur (a kind of durum wheat ) to shrink the fat cells

Eat healthy carbohydrates . A U.S. study showed that diet followers who took whole grain dinner lost more fat in the abdomen that those who ate refined grains . 50 g of cooked bulgur provide more fiber (4 g) and fewer calories (76 ) than other grains.

EXPLANATION : fiber helps the body to maintain low insulin levels , which , according to Finnish researchers , would shrink the fat cells.

6 ) Milk Chocolate to create muscle

Change what you eat after your workout to have more chances of developing gorgeous abs and a thin belly. One study showed that athletes who drank chocolate milk had lower rates of muscle damage after four days of intense physical exercise than those who drank sports drinks .

EXPLANATION : a glass of milk chocolate combines carbohydrates and protein, which is a perfect snack to create muscle. Mix 2 tablespoons of cocoa powder or syrup (less than 20 grams of sugar , however ) to chisel concrete abs and slender belly.

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Causes of cellulite, anti cellulite treatments and solutions

Causes of cellulite, anti cellulite treatments and solutions
Causes of cellulite, anti cellulite treatments and solutions

The fat deposits under the skin accumulation gives an unsightly appearance. Here are the causes and the various responses to this problem.

At some point in their lives, most women (and some men ) are embêtées to a varying degree by the problem of cellulite. It is lumpy substance that makes the skin look on the thighs and buttocks curd or an orange peel .

Although his name may sound like a disease, cellulite is nothing more than a normal fat ( fat deposits more accurately ) that lie beneath the skin. This fat has a bumpy appearance because it pushes against the connective tissue within the skin, causing the skin located above it to wrinkle .

Recall that the connective tissues provide insulation and stability between different organelles to their proper operation without disturbing adjacent structures. Its composition is mainly made ​​of collagen , an elastic fabric having a high tensile strength providing the skin's ability to expand and return to normal .

Although cellulite is not harmful , many women ( 98% of cases because of the aesthetic problem affects them ) are ready to make a lot of efforts to get rid of , creating a large market for cellulite creams and other treatments promising smooth thighs.

For information , cellulite is also called the " superficial lipodystrophy ." Its scientific name is PEFS ( panniculitis oedemato - fibro- sclerotic ) .

Note also that although obese people may have a superficial development of lipodystrophy more pronounced , those who have less fat (and muscle by definition) have the PEFS only visibility less . Obesity is not in itself the cause of orange peel .

> Types

1) The first type of surface lipodystrophy is a compression or pinching of tissue in the buttocks or thighs. For example, the appearance of mattress on your thighs, especially when you sit with your legs crossed , may be associated with cellulite.

The compression chambers of fat cells under the skin is considered to be responsible for this, and is typical of almost all women.

2) The second type is the PEFS orange peel or mattress appearance of a woman can have in its natural posture or when it goes down.

> Causes

Although cellulite is fat, you do not mean that you are overweight . Slim bodied people can still have this type of fatty deposits in their skin, which gives a lackluster appearance of orange peel . However, if you suffer from overweight , losing weight can reduce the problem of surface lipodystrophy.

The main factor in the development of cellulite is simply being ... a woman. Genes play an important role. If other women in your family have a surface lipodystrophy , there is a great risk that you ayiez too.

  • Other factors that influence the amount of PEFS you and visibility include:
  • Unhealthy diets,
  • Genetics and heredity,
  • Smoking ( which damages the connective tissue) ,
  • Dieting trendy or too low calorie (causing the yo- yo dieting and weight regain and excessive storage of fat)
  • A slowed metabolism ,
  • Taking certain medications ( such as diet pills , diuretics , sleeping pills , birth control pills , etc. . )
  • A lack of physical activity ( a sedentary lifestyle )
  • Hormonal changes,
  • Dehydration,
  • The total mass of fat in the body ,
  • The thickness and color of your skin.

> Solutions and Treatments

Although there are many products and ways to deal with this aesthetic problem that promise to get rid of the thighs and buttocks, there is little evidence that most of them work well or for long . Here's what you should know about some of the most popular choices :

1) cellulite creams
Presented as capable of dissolving fat and smooth the skin , many anti -cellulite creams contain aminophylline , a drug prescription and approved to treat asthma .

There is no scientific evidence that this type of cream is effective against cellulite, and for some people they can be downright harmful . Their apparent effect on the surface lipodystrophy may be due to narrowing of the blood vessels, and the fact that they force the water from the skin, which could be dangerous for people with circulatory problems.

Moreover , aminophylline may cause an allergic reaction in some people.

2 ) Liposuction
It is a surgical procedure to remove fat deposits from the body. Liposuction is designed to remove deep fat and not cellulite ( which is just under the skin) .

The American Academy of Dermatology warns that liposuction may actually worsen the appearance of cellulite , creating more depressions in the skin.

3) Mesotherapy
It is a European therapy originally designed to relieve the pain of inflammatory skin disorders. Mesotherapy involves injecting substances such as vitamins, minerals, amino acids and enzymes in the localized tissue just under the skin .

Although mesotherapy can break down fat and make a slight improvement in the appearance of cellulite, it is nevertheless a risk of side effects , including swelling or infection of the skin and irregular contours in some people .

4) Massage and spa treatments
Massage and other beauty treatments can have a temporary impact on the orange peel appearance of the skin, but they do not have the ability to remove cellulite. Any effect is short-lived and probably due to the removal of excess fluid ( water retention) .

Lipocavitation , lymphatic drainage, Hydro -Jet and rolling massage are examples of massage can help improve the appearance of orange peel and combat overweight.

Endermologie and Acoustic Wave Therapy are also other types of treatment acting skin contact (massage with a special machine in both cases ) .

5) Derma Roller to cause neo- collagen
This is a cosmetic surgery technique little known in France . It is designated by the technical terms " Dermaroller " or " Medical Roller" . This technique stimulates the means and deeper levels of the dermis ( it must be remembered in this connection that the cells produce collagen in the dermis ) .

This technique is the subject of many studies currently in the United States. The Dermaroller does not destroy the epidermis. After the first treatment , the skin begins its repair , the whole procedures repairs skin tissue is improved, and a neo- collagen occurs . So this is a summary of a restoration of the dermis. The problem is that relatively few medical centers offer this treatment in France .

6) The techniques of the future
Although current therapies are not really effective in reducing cellulite , doctors are trying to find new therapies using lasers and light sources to treat this aesthetic problem.

Procedure involves a red light-emitting diodes and / or infrared for transmitting certain wavelengths known to disrupt the adipose tissue , causing it to shrink. This procedure is combined with rollers (like the Derma Roller) and aspirations to soften the fibrous bands of connective tissue that cause the dimpled appearance of the skin.

7 ) Food readjustment and physical activities
Although the procedures of the future can keep their promise, for now, the best option is to make your healthy and balanced diet and increasing physical ( and if necessary lose weight ) exercise.

Experts agree that cellulite workout routine more effective is one that includes aerobic exercise and strength training with a diet high in rich in fruits, vegetables and fiber.

And even if you can not change the thickness of your skin (which is a factor of cellulite ) , food and athletic fit could help change its color. The surface lipodystrophy tend to be less visible on dark skin if you make the necessary adjustments in terms of food and sports .

Also read our article about: Calorie deficit and sport: the key to lose weight
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Calorie deficit and sport: the key to lose weight

Calorie deficit and sport: the key to lose weight
Calorie deficit and sport: the key to lose weight

There are two things to do to lose weight for sure, (re) discover them now to remove your unwanted pounds.

> How to lose weight fast? The basic rule is based on the calorie deficit and sport

If you spend more energy than you consume, you create a calorie discovered. If you eat fewer calories than your body requires to function, you also create a calorie shortage. More importantly it is the more you will melt your fat reserves so you will lose weight more quickly. This may seem logical, but it should be reported and insist on it.

Indeed, many people believe that it is essential to eliminate a particular food from their diet to lose weight successfully . But this is not necessarily the case as they can completely continue to eat the foods they like, with three requirements:

  • Prepare meals more evenly ( 10-20 % protein, 40-50 % carbohydrates, 30-40 % fat) .
  • Eating less or much less (depending on the calorie deficit you want to create and your daily energy needs ) .
  • Exercise more often (and not just once a week).

Create a caloric deficiency reducing your energy consumption by 15-20 % compared to what your body normally requires to maintain your current weight. Nevertheless try not to select too low calorie or restrictive alternative (excluding one or more food groups ) in order not to trigger the mechanism of protection in the anti- hunger organization .

Vary the daily calorie supply to not fall into boredom. Change your calorie intake every few days . For example , do 3 days low calorie absorption followed by one day the normal level. This will force your body guessing and will avoid the landing. Eat five or six small meals spread evenly throughout the day to maintain a high metabolism and prevent you from making differences .

Back on the importance of sport . You can burn energy faster by exercising regularly (at least 4 or 5 times weekly) . The sport also gives you so many more health benefits than to lose weight . Embed a sports training routine to your lifestyle can actually reduce consistently the risk of various diseases , especially those related to the heart.

Try dialing sessions based on cardio training and resistance training . Cardiovascular exercise will tone your body, and resistance training thwarts muscle breakdown while accelerating metabolism. Their combination facilitates obtaining a desired shape without damaging the health . Do not forget to practice interval training to lose weight while maximizing efficiency.

If you do one hour of sport to burn 500 calories while your body requires 1,800 per day to operate, and if you have consumed a total of 2,000 during the day , creating a shortage of 300 calories (for 2000 - 500 - 1800 = -300 ) . This may seem little, but if you keep this pace calorie deficit for several tens of days , your body fat will melt inevitably .

Similarly, if you only eat 1600 calories a day while your body spends at least 2000 per day to function normally (that is to say your metabolism ) , you create a gap of 400 calories (1 600-2 = 000 -400 ) . In fact , the more you cause a significant deficiency (in calories ) each day , you will lose weight more quickly.

> Lost 8000 calories = 1 pound of fat under

If you accumulate eg 20 consecutive days with a "discovered" 400 calories per day , you create a total shortage of 8,000 calories ( 20 x 400 = 8000 ) . And for all the lost 8000 calories , you will lose weight : 1 kg more exactly fat! To find the line , so we advise you to follow a weight loss plan suitable for sport more regularly.

However, do not submit your muscles too much tension by doing more exercise than what your body is capable of supporting . You can prevent sports injuries if you know the limits of your physical condition. Remember to stretch and warm up before you start a workout to maximize the benefits associated with the sport .

Do not try to lose weight too fast because you are likely to become disillusioned . For example, do not set the goal of removing 20 kg in 21 days. The means of achieving the objectives of unrealistic weight loss are actually harmful . They usually require an excessive intake of calories limitation ( in order to create a huge calorie deficit ) or exclusion of a whole family of food products.

For example you should exclude fatty foods in certain regimes, which believe in making you lose weight faster. But fat is essential for the body to make certain soluble vitamins can absorb . Without fat, the body does not get all the essential nutrients in optimal functioning . And you will suffer the consequences of nutritional deficiencies in the medium and long term.

These bad slimming methods usually leave negative marks on your body. They make you regrossir later by inflicting the famous yo-yo effect .

To abstain from regrossir , rather adopt a healthy and balanced diet. Likewise increase your overall level of physical activity. If you can drive the extra pounds while stabilizing for a long time , it becomes very interesting because having a weight just evades many diseases .

> What actually begin to slim ?

To lose weight quickly without suffering the yo- yo effect , or melt your kgs excess fat advantageously (before a birthday, summer vacation, or other special event, etc. . ) , First calculate your BMI to find out where is your overweight / obesity.

Next, determine your ideal weight. Once these parameters are known , you can deduct the amount of weight to remove unnecessary (and thus determine your target weight).

Then browse our listings plans and make your selection . How to lose weight fast? Keep in mind constantly for this, we must assimilate the rules of weight loss programs , as well as their interests and defects. If necessary, do not hesitate to document and further reading by buying books written by experts who developed these programs. A fat melting should not be taken lightly or done at the expense of your well-being , then go about it with the greatest possible scholarship. Do not play with your kgs as if you could then lose again indefinitely.

Slimming becomes simpler if you look at our thousands of health articles . Know the balanced and effective weight loss plans, see their principles and menus prior to hunting unnecessary pounds. Lose slowly and in a good mood to optimize your eating habits and healthier lifestyle . In fact, if you think an dependence vis - a certain type of food (eg if you are addicted to sugary foods ) , the period for weight loss can be a good opportunity to overhaul how to behave in front of these foods.

Whatever your choice , remember that your diet should be accompanied by regular physical activity , and possibly a medical monitoring (provided by a doctor, a nutritionist or diétiticien graduate ) . You should also get a tracking specialist for slim effectively. Any overweight (and especially morbid obesity ) should be taken seriously because it can cause a variety of chronic diseases and long-term ( what experts call comorbidities ) . And seriously, you will get by looking these professionals .

You regrossi after yet managed to lose weight fast ? Want to show others how overweight people lose weight without putting health at risk ? If you want to share the experience in your fight against excess weight , let your testimony at the bottom of our articles or join the conversation at our forum. Your experience will help others not to fall into the same traps and take the first good step.

Also read our article about 20 habits that make you gain weight
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20 habits that make you gain weight

20 habits that make you gain weight
20 habits that make you gain weight

Some customs can we grow without us knowing. Here are 20 of these habits to give up to keep the line.

You are struggling to lose weight? Or you have lost pounds recently just to see them back at full speed? It may be a few bad eating or living habits that undermine your efforts.

For example, are you aware that the size of your plate is as important as the size of the portion of food that is over? Or watch beautiful pictures of sweet and calorie meals can cause you to eat more?

Read on to learn more about some customary practices that could prevent you from combat overweight, or make you fat. If you see others, do not hesitate to add them by leaving your comments below the article.

1) Do not know how many calories you consume
Several studies suggest that the amount of calories that Europeans consume each day has increased by more than 500 calories (per day) between the 1970s and 2010s. Although multiple factors may explain the weight gain, the root cause is an excess of caloric intake relative to energy expenditure ( calories burned ) .

Many people do not know the number of calories they consume daily. Do you know how you currently eat ? You can find out easily accustomed to good looking food labels , or by weighing the food and find their caloric content viewing this table , or by using one of the many applications available on smartphones (eg counter FatSecret calories , available on iPhone and Android devices ) .

2 ) Eat in giant plates
When it comes to dishes , size is important. Our eating habits are often based on visual cues , such as the size of our bowls and plates , to say how much we eat.

According to a study published in the "Journal of Nutrition " , portion sizes of foods pre-packaged ready - to-eat foods and popular dishes are 25 % larger in the U.S. than in France , where the rate of obesity is lower . A survey found that over 50 % of French end everything is on their plates (even those giant ) , most likely because since childhood our parents have accustomed us to finish what we eat.

If the habit of eating in giant plates is second nature to you , what to do ? If your kitchen cabinets are filled with large plates , it is time to reduce their size . When your plate (even small) seems full, you 're less likely to feel deprived of foods (even if your portion size is smaller ) .

3) Shopping without a list
Spontaneous purchase is a surefire way to sabotage your weight loss efforts . Planning can already winning half the battle against weight gain . So think of your shopping list as a formidable weapon.

When you create a shopping list , you must commit yourself to lose weight and not to resume . Create a list then follow it strictly without changing gradually as you walk into the supermarket.

Take the good habit of creating this list the weekend when you have time to think and plan your menus for the coming days . Once you have a framework for what you intend to cook, then you can start your list.

4) Do not have a food program
Plan meals in advance and be prepared ( e) is essential and beneficial habituation to avoid gaining weight. Follow a healthy eating plan, which is based on 3 main meals with two snacks on 6 small meals or even intermittent fasting , etc. .

You can get used to prepare meals and snacks today for tomorrow (or the next day if your dishes will keep well in the refrigerator without losing flavors ) .

For example you can cook 6 or 7 boiled eggs and keep them in the fridge for breakfasts or snacks for the week. You can also cook a large pot of oatmeal on Sunday and divide into small portions by putting them in bowls covered with plastic film and refrigerate. You can reheat them in a minute in the oven or microwave each morning.

5 ) Dinner often outside
For the past 40 years , we eat more often in restaurants . But various studies show that when we take the bad habit of eating out , we eat more and consume more caloric foods ( or both) . And this trend is increasing .

In this case, the best way to manage calories is to prepare the dishes yourself in your kitchen. Think greatly reduce the frequency of eating out . If you must eat out, be sure to choose healthy dishes on the menu, and pay attention to portions. They are often too large at the restaurant , and you do not need to eat everything on your plate.

6) Eating while distracted
You watch your posts on facebook , write SMS, replying to emails, watch TV , read a newspaper or etc. . while eating ? Know that distracted eaters may consume up to 50 % more calories than those who eat at the table without being distracted ( according to a U.S. study published in February 2013 in the journal "American Journal of Clinical Nutrition " ) .

Eat when you bathe in a distraction may even cause you to eat more at your next meal or snack , that barrier mind never fully record what you ate during the current meal.

Therefore a good habit to enjoy your meals by focusing on its flavors, and do nothing else during meal times . If this seems too difficult at first, start by simply you focus on eating lunch hour .

Turn off the TV, your smartphone, your computer, etc. . when you're at the table. Slow pace of bites , make a smaller , chew carefully , really try to eat with consciousness while you feasting . This is how your brain and your body will be satisfied , and then you consume fewer calories.

Why is it important to slow down mouthfuls ? Be 100% aware of every bite and sip ingested almost automatically allows you not to eat too fast (another bad habit that is also fat, because it takes 20 minutes for your stomach to tell your brain that it is satisfied ) .

A study published in the "Journal of the American Dietetic Association " found that those who ate slowly consumed 66 fewer calories at each meal, while feeling they ate more. If you multiply these 66 kcal saved by the number of meals a year ( if you take three meals per day) , that's 8 pounds of fat that you do not take every year!

7) Do not use a scale to weigh yourself regularly
Your scale is filled with dust under your bed ? You are convinced that to know your weight (see the numbers on your scale) démotivera you fully? If yes, then you should think long and the consequences of this inhabitude weigh yourself .

Indeed, several studies have shown that weigh yourself regularly ( once a week or once every two days , for example) can help you lose weight , increasing your weight loss goals and preventing the temptation cheating on your diet. You should not let the numbers on your bathroom scale resolution or affect your self-esteem.

A study by the University of Minnesota (USA ) found that the régimeurs weighed daily. The researchers found that the routine of putting on a scale helped people lose 2 times more weight qe those who weighed less frequently.

Your balance can be a useful tool to manage your weight and avoid gaining weight. Remember that the daily weight fluctuations are normal (because liquid volumes bus every day , which are variables). Weigh yourself in the morning on an empty stomach at the same time , and always use the same scale .

8) Share or look at pictures of food too calorie Internet
The facebook site or Pinterest should include a warning such as " facebook makes you hungry ... and is probably bigger ." But what is a site where we used to share photos of his meal has to do with the extra pounds ?

The most popular topics facebook or Pinterest often involve food. And not surprisingly , the daily posts on facebook likes most or the most pinned photos ( pins) on pinterest are generally appetizers, entrees, desserts and more appetizing drinks each (often calorie , except pages / groups plan) than others.

However, studies have shown that people who struggle the most with their overweight are much more sensitive to their environment , including images of foods that can encourage them to eat even when they are not hungry .

If you are exposed to many malbouffes in real life , do not make things worse by salivating over beautiful images of calorie foods posted on the Internet. Remove the boards too " calorie " on Pinterest , hide publications dishes too bold on facebook, and motivate yourself with healthy dishes, which give more inspirations to suit your desire to lose weight (for example, looking at the many pictures balanced and healthy meals regularly posted by members of the entreaide group).

9) Consuming liquid calories
When was the last time you thought " I really need to drink that?" . By observing your habits in terms of drinks , researchers can tell if you might be overweight in the future. Consuming too much liquid calories is closely linked to obesity and type 2 diabetes.

What to drink less caloric beverages ? Hydrate yourself with water or seltzer water before consuming any type of beverage. Try to avoid sodas, because they can increase your urge to eat more sugary foods. Drink coffee or tea without calories because they provide beneficial antioxidants , but avoid coffee and cream with sweet toppings ( like caramel or whipped cream ) that can add hundreds of calories.

10) Snacking at night
Certainly, a calorie is a calorie , and eating at night is the same as eating in the morning or evening, but snacking at night is not a good habit to adopt .

Studies show that people who consume most of their daily total calories after the evening are more likely to be overweight compared to adults who consume most of their calories while it is still day. Not because the calories ingested in the evening are more fat, but because often people who nibble at night have already met their daily calorie needs after dinner and consume excess calories when they eat away at night.

In fact , a study published in the journal " Obesity " found that eating after 20h is a predictor of body weight, and is correlated with the total energy consumption of the 24 hours of the day , regardless of time in which people slept or how many hours they slept . The study analyzed the eating habits and sleep 52 people in 7 days, and found that it is those who ate after 20h who consumed the most daily calories and had the highest BMI .

What do I stop snacking at night usually ? Avoid night binge eating and head-to- head with your fridge . Take a balanced and rich in dietary fiber dinner. Plan your dessert or snack in the evening, and avoid snacking unconsciously on the couch watching TV .

11) Make a plan " no carbs " permanently
Many fad diets carbohydrates accuse of being the cause of obesity. The truth is that our bodies need carbohydrates, because they are energy- balanced diet the main source. It is only when we consume too that we may gain weight.

What to do to lose the habit of depriving the body of carbohydrates ? What is important is that you choose healthy carbohydrates , which provide nutrients and fiber. This means whole grains, vegetables, fruits and beans.

Avoid carbohydrates that are easily digested from refined grain, and pastries, sugary sodas , and other highly processed foods . In fact , they can contribute to swelling , interfere with weight loss , promote diabetes and cardiovascular disease .

12) Eating so orthorexic
You do not need to eat "perfectly" to lose weight. Chronic régimeurs often adhere to diets that are too restrictive and unrealistic. It's like trying to walk a tightrope throughout life, which explains their lack of success. Most of these régimeurs , even those who have an iron will , eventually abandoning the tradition of " eating too healthy ."

What to do instead? Instead of designing a too strict and perfect food program that is not suited to your lifestyle , focus on strategies that can realistically fit into your life, even if they were imperfect.

Expect slippages that occur when you are losing weight. The way you manage a ( e) bad ( e) day , week or month to help predict success. Individuals can lose weight and stabilize can be flexible enough with themselves to bounce back to a healthy diet (but not "perfect" ) .

13) Some friendships
Yes, you read that right . Various scientific research suggests that obesity may be " contagious " in the sense that people of the same social networks ( in real life ) often share the same habits , especially those who gain weight.

A study published in the journal "New England Journal of Medicine " found that your risk of obesity is higher : 57% if one of your close friends are obese , 40% if a close ( in the family) is obese, 37% if one spouse is obese.

What not to adopt the eating habits ( being fat ) people who are close to us ? Obviously , it is not about to break the bonds of friendship between you . But even if we should all accept our friends as they are ( regardless of weight or size ) , we must be aware that we could adopt their habits unconsciously.

Have a discussion with friends you think open to adopt more healthy habits with you. Also , join a fitness center or a sports club, an association focused on physical activity , where you can more easily meet others who share the same desire to be healthy and be active you .

14) Eating emotions
Did you drown your sad emotions in food? Perhaps you nibble at the office because you 're bored or stressed? Maybe you eat too much at night because you feel alone . These are situations where you do not feel hungry , and that you manage your feelings with food.

A study by the University of Alabama (USA ) found that emotional eaters ( who admitted eating in response to emotional stress ) were 13 times more likely to be overweight or obese.

What if you have the bad habit of eating to fool your emotions? Apply attention to your meals. Focusing allows you to be fully present in the moment, even when you eat. This will help you become aware of when you 're really hungry ( physically), and distinguish times when your emotions take over .

Keep a journal that allows you to express your emotions on paper (or computer) is a powerful tool to overcome the cravings emotions. When one of these cravings occur, have a plan in place to fill the void with something other than food.

When you feel the uncontrollable eating in response to stress like , you can also try chewing some gum , drink a glass of water , or do some walking. Create an automatic response that does not involve food and you avoid overloading your calories.

15) Eating too much sugar
Humans are programmed to like sweet foods . But some of us are likely to feel " addicted " to some sweets or experience intense cravings for sugar. These people are often overweight , and tend to subside with sugary foods .

What to do to combat the usual addiction? Réfrénez your consumption of sodas and other sugary drinks , which provide half of the total amount of added sugar in the Western diet .

A U.S. study published in 2005 showed that drinking one or two sodas per day increases your risk of being overweight or obese by nearly 33%.

Also avoid artificial sweeteners and diet sodas / light . The no-calorie sweeteners may actually cause sugar cravings . Check food labels to make sure you do not consume too much added sugar. When you have a craving for sugar , choose ds naturally sweet foods , such as fruits .

Discover the dangers of overconsumption of sugar here.

16) Focus on the food "light "
If you expect food " diet" or "light" ( as the " Coca- Cola light " or " Coca -Cola Zero " ) , so-called "light" sauces, cereal bars called " good for the line " chocolates "line gourmet " cookies "fine" , etc. . help you lose weight without effort, do not be fooled .

Food "light " sugar substitutes , foods to " reduced -fat " light sodas and other food products with reduced caloric content are not required to lose weight. In addition, they are not always associated with a successful plan. Many studies suggest that artificial sweeteners interfere with the natural processes of the body in regulating caloric intake.

What to do when you decide to deliver you from the habit? The best way to lose weight is to eat unprocessed foods in the right amounts : fruits, vegetables, whole grains , lean protein , etc. .

Lose weight and maintain the new weight for good requires a commitment to eating a balanced way, through better control portions and exercising regularly.

17) Sleeping little
Lack of sleep can help you lose a few pounds , and skimping on sleep can eventually cause you to gain weight. According to researchers at Wake Forest University ( North Carolina, United States ) , the régimeurs who sleep less than five hours per night store 2.5 times more abdominal fat than those who sleep more than 8 hours level .

Periods of sleep deprivation or insomnia seem to disrupt the balance of hormones that regulate appetite ( by stimulating hunger hormone called ghrelin , and removing the satiety hormone called leptin ) . So you feel more hungry and you want to fast calories from foods such as carbohydrates and fats .

What if you have this habit? Try to sleep at least 7 to 8 hours every night. Go to bed and get up at the same time every day, even during weekends , holidays , vacations . Make your bedroom a haven for sleep. Ask very opaque curtains , try a transmitter "white noise" , or earplugs to minimize distractions to a great sleep .

18) Do not have time to do sports
You think never have time to incorporate a workout in your schedule ? In almost all polls and surveys, lack of time is the main reason cited by adults when they are asked why they do not do sports . And yet , the experts recommend 150 minutes of moderate intensity exercise each week.

You want to break this habit ? If 20 to 30 minutes a day will seem too much time to be able to exercise regularly , try taking the stairs instead of the elevator, or go for a walk during your lunch break .

Remember, any amount of physical activity is always better than staying sedentary (not to be active) . As you gradually than you are doing right now, you're making progress .

19) Skipping meals
Many people think that skipping meals does not help gaining weight. The problem is that this practice actually increases your risk of obesity, especially when the meal is skipped breakfast .

A study published in the journal "The American Journal of Epidemiology " found that people who skip breakfast are 4.5 times more likely to be obese . Why ? Skipping meals slows your metabolism and boosts your hunger . This puts your body into " fat storage " mode and increases your risk of you overeat at the next meal .

So remember to always take your meals to wean you to get up as late as possible in the morning (which is zapping the first meal of the morning of the coup ), not to give more priority to work over at lunch ( many of us have probably already skipped lunch to complete an urgent matter ) , not zap dinner as part of a diet.

20) Do not drink enough water
Adequate water intake is essential to ensure the proper functioning of your body's organs . The more you drink , the better your chances of staying thin , or at least not gain weight.

A study by the University of Utah (USA ) found that participants who researchers asked to drink two glasses of water before each meal lost 30% more weight than those who were thirsty .

And you can magnify the effect by adding ice. German researchers found that drinking six large glasses of cold water per day can cause a metabolic boost that incinerates 50 calories ( each day) more . That's enough to lose ( or at least not to ) 2 pounds of fat per year.

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