DietaCerta

Archive for the ‘weight loss’ Category

The level of triglycerides in the body needs to be kept at an optimum level for the person to lead a healthy life devoid of blocks in the blood vessels. These blocks are primarily formed because of deposition of excess cholesterol along the walls of the arteries and gradually increase in size because of intake of unhealthy food. When many arteries around the heart are blocked in such a way by lipids, it results in increased risk of heart attack. To avoid all these complications, reducing the level of triglycerides in blood is essential. Proper diet control and following a workout routine can keep the triglycerides at an optimum level and reduce the risk of cardiac problems.

Diet Control

Below mentioned are the various diet control mechanisms that should be followed by everyone to keep a check on the level of triglycerides in blood.

• Reducing fatty food

It’s obvious isn’t it? To reduce fatty triglycerides, you need to reduce the fat intake. Junk food like crackers, fries, dough nuts, meat burgers etc should be reduced or avoided based on the existing levels of triglycerides. Non vegetarian items like red meat, pork, ham are rich sources of animal fat and people should avoid intake of large quantities of such meat items. Dairy products like curd, cheese, buffalo milk, butter etc are fat rich items which should be kept off. Hydrogenated fat like margarine are generally used as substitute for butter and should also be removed from the diet in order to reduce triglycerides.

• Reducing carbohydrates and empty calories

If the carbohydrate intake is increased in the body, it releases calories. If enough physical work is not done to burn it out, they are converted into fat. These fat substances can trigger the creation of more triglyceride molecules in the body. Food items like rice, potato are rich in carbohydrates. Aerated drinks, fried chips etc contain nil vitamins and minerals and release harmful empty calories into the body. Hence, the intake of such items should be reduced as much as possible or avoided.

• Increase of natural food

Natural food items like fruits, vegetables, spinach, sprouts etc supply a huge amount of vitamins and minerals to the body. They are excellent sources of anti-oxidants which remove the toxins. You can make a vegetable salad using carrots, cucumber, lettuce, capsicum etc and eat it raw. Some other vegetables like broccoli, cauliflower etc can be boiled and cooked in a fatless way and taken. Fruits like apple, papaya, orange etc are excellent sources of vitamins that reduce the amount of triglycerides and LDL in the body. It also increases the good cholesterol (HDL) in the body thereby reducing the fat deposition around the arteries.

• Oatmeal

Oatmeal is the buzz word in the nutrition and hygiene industry nowadays. Oatmeal is fiber rich and is capable of absorbing the triglyceride molecules present in blood. Oatmeal also gives a feeling of filling the stomach and hence it’s an ideal breakfast item.

Along with all the above dietary methods, regular workout is necessary to reduce the triglyceride content in the body.

In the calendar today, many people can no longer pay attention to what they eat. And when the extra pounds begin to appear, the question is unavoidable: What can I be doing wrong? And the answer (and solution) is much simpler than you think. Write down everything you eat!

Make a food diary is an excellent way to start a change in eating habits. It helps to identify things we can not always see, like the times you eat more, foods that are our weakness, the association between food and emotions. Also, allows us to better assess whether we are exaggerating the amount, as is the quality and began to have more attention to what you eat. Then we notice that we have not thought things can play out our loss.

But it should contain this journal? The options are many, since it can be quite simple, with only information about time and food quantity, to a more elaborate, it can enter the amount in grams, the place of the meal, the emotions felt, the level of hunger among other. And best of all, you can even create your own, trying to include those points that you know is your greatest weakness. Another important tip is to write down the meal right after doing it, whenever possible, to avoid not forget some food or quantity.

Below are some ideas of what can go into your food diary:

Time of meal: Sometimes we get a long time without eating and just exaggerate the amount. Set times can help control hunger.

Location: Help to see if you eat more when you’re at home or in the restaurant.

Food and quantities: Often the problem is the type of food you eat or the amount that may be being exaggerated.

Degree of hunger for 0 to 10: Serve to realize if we’re eating even when you feel hungry.

Feeling: Many people tend to eat more when they are stressed or upset, as a way to escape problems and often do not realize it. Making this association can help you better control your emotions and avoid cash on food.

Activities together: If you were watching television, for example. Other activities at the time of the meal can take the focus off of food and just eating amis without realizing it.

Meal time: If we eat too quickly, our brains often do not have time to send a signal of satiety and eating more than we really need that.

All these questions are for us to make a critical analysis of our food and identify areas that need improvement to start the weight loss. After starting the food diary, to be sure the pointer of the balance will begin to decline. What are you waiting for? Grab a paper and a pen right now and start your own!

Lose weight is always being the favorite subject, especially for women’s. Today many people are facing obesity problem and that making the mental pressure on them. Many people are going into depression problem. We should take the precaution to not to get the obesity problem because obesity is the main reason for having many diseases to body. Obesity can be the problem for any age group people. This can happen to the youngest child to the elder one.

Some tips for weight loss:

Water: we should drink lots of water a day. It will help you to keep yourself fit.
Eat Less: eating less quantity of regular meal will help us to maintain fat and carbohydrate of our body and that will not let the body to increase the weight. Eating less is not easy but it should be followed to keep self maintained.
Positive Attitude: you should have positive attitude and should have firm determination. Should have control on diet to keep you fit.
Avoid Fatty food: you should avoid the fatty food, especially fast food. Fast food always contains more fat and carbohydrates so we should avoid taking these foods.

Citric fruits are also helpful to maintain your body fit. We should take citric fruits in large quantity because citric fruits contain proteins and gives energy to our body and will keep our stomach full. To maintain the weight we should eat the vegetables. We should try that food only which will be low in calories and should be plenty of water. The best example of it is soup or salad of green vegetables. We should take the juice also. This will help us to maintain our weight and applying these foods will help us in weight lose.

Weight loss can be done by many ways. One of the important way of weight lose is exercise. We should do the regular exercise to keep our self fit and that will burn the calories and will reduce the fat from body due to body exertion. We should avoid taking that food having more carbohydrates and calories. We should take the multivitamin, which will be the addition to make our body fit. Taking multivitamin will give us necessary nutrients. We should not take the alcohol and tobacco.
We should eat vegetables especially guava with 112 calories measurement or Jicama in salad. Jicama is sweet turnip-shaped root vegetable which can be taken as salad. Taking these food will change the taste and will reduce the extra fat of the body but should not be taken over. Whichever meal you are taking should be balanced then only you can maintain yourself.
Every person has its own capacity; we should never compare self from others. Our diet should be balanced and should take the food on time. Timing should be maintained so that you can digest the food and can maintain weight.
Mentioned tips are really helpful to maintain body weight. Lose weight fast will be easy if we applying these things in regular routine diets.

The Passover symbolizes an important Christian holiday that represents the resurrection of Christ. It is a time of festivities, which usually bring families together to celebrate at a table and fed to the traditional exchange of chocolate eggs, a loss for those who can not relax with the diet. And the temptations are everywhere. Because it is the shelves are filled with chocolates of various types and sizes, and before such offer, it is difficult to resist. But how can you take this time without it becomes a torture, and to achieve the shape?

First of all, we must understand that chocolate, in moderate doses, is not a villain. Cacao, raw material for this product is rich in flavonoid antioxidants, substances that protect the arteries and heart, preventing the occurrence of cardiovascular disease, and delay aging. Some studies also indicate that moderate consumption of chocolate may be related to blood pressure reduction, inhibition of platelet activity – one reason for the formation of atheroma plaques feared – and reducing inflammation. All this along with several vitamins and minerals and compounds that stimulate the production of serotonin, a substance that improves the mood and causes the sensation of pleasure.

To take advantage of this delicious, without giving up the diet, moderate intake is crucial, as the chocolate has a high percentage of calories. Ask friends and family that you Gift from candy or small eggs, rather than prefer the long version. Enjoy the chocolate slowly, ingesting a little bit every day instead of eating a whole egg at once. The ideal is not to exceed 50g per day.

Besides the quantity, it is necessary to consider also the type consumed. Although the number of calories is not very different (the chocolate is the least caloric, followed by milk chocolate and white, with a greater number of calories), the versions of white and milk have more milk in their composition, which gives an increased content of saturated fat, responsible for increased cholesterol, while the bitter has more fat from cocoa butter, type causing no increase in LDL ( “bad cholesterol”).

Remember that your calorie intake will already be greater and therefore seek to save the rest of the food, salads and abusing the passing away of fried and fatty foods. Increasing physical activity is important to offset the increase in calories caused by the consumption of chocolate. In addition, you can take to draw the milk at the best moment: after the exercise, the body uses this energy to heal, making it more difficult to store as fat.

And make no mistake with the diets. Why do not contain sugar, you need to add a greater amount of fat in its composition, making them even more caloric. Therefore they should be consumed only by persons with special needs such as diabetics. As for the light versions, by having a low percentage of fat, are best suited for those wishing to lose weight.

Many people believe that by making only three meals a day – breakfast, lunch and dinner – emagrecerão with greater ease.

When we no longer feed ourselves, the metabolism slows down, and our body will understand that a long period of fasting. Thus, every source of energy is stored as a store of fat as a warning signal, which will cause fat gain.

Moreover, our body needs energy to keep glucose levels stable, causing the sensation of hunger. If the period of fasting is prolonged, hunger has decreased due to the use of muscle as an energy source, which is not desirable to any individual. The tendency in this situation is to eat three times as much to restore blood glucose.

Studies indicate that eating every 3 hours causes a reduction in the capacity of the stomach, reducing caloric intake and, consequently, promoting weight loss. This habit will cause the body will not realize that so long without receiving food and therefore do not need to save and store calories.

Eating five to six times a day causes the body has to work harder to metabolize nutrients, or is an acceleration of metabolism, making fat loss. Just the act of chewing, swallowing, digest, absorb and transport nutrients generates energy expenditure.

Perform several meals also helps to maintain control of appetite, avoiding the hype and compulsive overeating. Soon, the person fits and feels more satiated with smaller portions of food.

For a snack in the intervals between the meals, always opt for natural foods and low calorie foods such as fruit, cereal bars of light, yogurt, cookies, water and salt, among others.

Find a dietitian to adjust your diet to meet their needs, distributing food in meals throughout the day.

How do you rate your trips to the supermarket? Often buy more than necessary or, less than necessary, despite our cart is full. If this happens to you, must be because you do not choose what to buy.

Is why the DietaCerta written materials accompanying the rhythm of life. Surprise yourself to know that the supermarket can become an ally in reducing your weight.

Always make a shopping list before leaving home! Put everything you need on this list, separated by items (cleaning, household utensils, food) and separate the food they will buy a meal (breakfast, brunch, lunch, afternoon snack, dinner and supper).

Try to go after meals to the supermarket! Go to the supermarket hungry is never good because we buy more and are usually high-calorie food and no nutritional value. This tip also applies to avoid big surprises in your pocket! After all, we buy more and who feel the pocket.

Beware of promotions! Often buy on impulse at the best price but we do not realize what we are buying. Enjoy the promotion and critical vision that you can buy and avoid fatty foods.

When we read such recommendations, but usually not put into practice on verifying the integrity of packaging and validity. We are always in a hurry and can, on that basis, take a product off the term of validity or the packaging violated. Be careful and if it happens, ask to change!

Note the label! Check the amount of calories in one product to another. Then take a look at the fat, which should be as low as possible! Compare products not only for the price, but the amount of product per package. More worthwhile to buy a product that has 500g with a price slightly higher than one that has 400g.

Notice what is the best day to buy vegetables from the salad! If possible, find out the days when these products reach the supermarket of your choice. This is always the best day to buy these foods because they are fresh.

Let to buy perishables and frozen for last! You’ll avoid them thaw or even spoiling. This tip is worth even more for those who live further away from where they usually shop.

And, of course, avoid passing through the corridors had to be true temptation. That sector of cookies, chocolates or frozen can be left out in your purchase. Instead of wasting time in these sections, I suggest that you know the section of the diet / light or take longer to buy the ingredients for that salad!

From now on, I’m sure you know the best way to choose what to buy and how to proceed in certain situations.

Most people find it difficult to lose weight. When asked about the possible cause of this difficulty, we heard many reasons but, often, the person does not know a reason that may be hindering weight loss.
We suggest some techniques to provide a better control of what is consumed and, thus, increase the likelihood of success in food.

Intake Control
Basing on the record of the quantity, quality, location and time of each meal. Moreover, the feelings and situations in which the intake occurs.

The great advantage of this technique is to allow a detailed knowledge of the habits and dysfunctional thoughts and feelings of the patient.
Control of eating
They consist of some techniques that lead to a slowdown of the intake.
Some examples of this technique:
- Rest the fork between a bite and another;
- Dine in one place in the house;
- Meals in the company of someone.

They are very useful to improve chewing and decrease food intake.
Cognitive Restructuring
Applies to patients with certain dysfunctional thoughts and is the argument on these thoughts.
Some examples of this technique:
- “Everyone in my family are obese, so I will not lose weight.” Possible argument: “It will be difficult but not impossible to lose weight”

This technique is applied individually by experienced professionals. It is widely used in obese patients with specific characteristics.

Using these techniques, the individual can learn a little more about yourself and your food. Moreover, some techniques teach how to deal with different situations, reducing the risk of a slip or place can work with significant behavioral improvements. Try!