When there is a diet that not only to care that the weight loss is healthy and gradual, but it is also necessary to prepare the skin for the changes you are going to suffer. In many occasions, after the loss of weight - mainly if not performed correctly- appears flaccidity. In this article we leave tips on as sculpt the silhouette with adequate food and exercises. Whether you're on a diet as if you simply want to have a body toned.
The protein-rich foods have an empowering effect of musculature, which contributes to tissue are not flabby. The protein of animal origin is found in meat, fish, and eggs, and helps preserve muscle mass. For a contribution of animal protein is preferable to choose lean meats. The vegetable-based proteins are found in beans, nuts or cereals, for example. The WHO recommends that 75% of the protein we ingest is of vegetable origin).
There are also foods that help us to prevent wrinkles:
fatty acids (omega 3 and 6) favor the hydrolipidic layer of the skin that protects and helps maintain its balance. Food: walnuts, blue fish, dried fruits and seeds.
The carotene contributes to cellular renewal. Carrots, pumpkin, peaches, apricots, spinach, bell pepper, tomato, medlar.
The iron contributes to the oxygenation of the tissues. Red meats, fish and seafood, vegetables and whole grains.
The group B vitamins help the smoothness of your skin and the strength of the hair. Meats and fish, dairy products, vegetables, vegetables and whole grains.
Vitamin C is a potent antioxidant, which prevents the aging of the skin and is involved in the synthesis of collagen. Pepper, cabbage, broccoli, strawberries, orange, kiwi, melon, tomato.
In addition to adequate food, there are plenty of exercises that can help us to have more firmness in the skin and more tone in the muscles:
- If you want to tone up the waist, with the arms in high and strongly tilts the body from one side to the other (feeling as stretching the waist). What is important is the body tension and release it again and again. Repeat 10 times on each side.
- If you want to tone the glutes, some exercises very own are: the stride also called Split, the squats, raise and lower of a bank and kicked back.
- If you want to define the arms, the best exercise are the flexures. With the hands resting on the ground (joining the index fingers and thumbs of the two hands in the shape of a triangle). This exercise works intensively the arms and especially in the triceps area. It may also be performed with knees touching the floor.
- If you want to strengthen the abdomen, you can try to enter your stomach. Lying face up, with bent legs, beam your navel as if I would like to touch the ribs. Breathe deeply and repeat 10 times. You can also perform abdominal, lying face up with the legs bent, feet on the floor, stretched and flexed legs forward alternatively and skimming the ground with the heel. Repeat three times with a duration of thirty seconds each time, resting about fifteen seconds.
- If you want to reaffirm the legs, the squats are very effective to strengthen these muscles. Stand straight with your legs a little separated, aligned with the shoulders, and arms forward to shoulder height. Lowers and raises the body as if you're seated. Keep your body straight and the trunk a bit forward. Repeat in three series of 10 times each.
Today we show you how to avoid the excesses in the summer. If you are going to give a holiday to your diet, follow these simple steps to not spoil it and having to start from zero in September.
During the holidays more calories are consumed, less physical activity and nutrition is often neglected by eating more times away from home. The key to controlling the weight during the holidays is to realize that, while we should not deprive us of giving us some whims, we must not overdo and eat without limits.
Below we give some tips to help make more easy to control the power in the summer:
- The organization is essential: Plan what you are going to eat (even if you go to eat out) and do not leave the set menu.
- Instead of soft drinks, choose natural juices. Cool just like the others, but usually contain less sugar and bring more fiber and vitamins. And whenever you can, drink water. Will help you control your appetite and make you feel more satisfied.
- Reduce the consumption of alcohol to the minimum. Ponte a limit, for example, 2 cups a day, and don't overdo.
- Develops your own ice cream. Instead of buying them in the ice cream parlors, where they are more caloric and contain excess sugars. Produces ice cream low in calories as this that we propose in diet Channel: http://www.dietachannel.tv/bombones-helados-de-fresa-y-coco/
- carries a piece of fruit with you always. In this way you will avoid falling into the pecking caloric that often put in bars, restaurants, kiosks… When you get the bug, you'll have a healthy nibbles to go to.
- If you overindulge, compensates for. Recalls that on holiday can give you some tastes, but you don't controlling the power of the entire day. If you've spent in the food, it compensates with a light dinner.
- Seeks to not alter too your meal times. The agency requires regularity to operate correctly.
In summer you can also enjoy, in addition to the good weather, the food of the era that we bring many benefits.
Summer foods that hydrate and refresh us: In times of
heat the body calls for light meals and refreshing. The seasonal fruit and vegetables, with high water content, assuage the hunger and thirst, and also contribute to skin well-nourished and hydrated. Include fruits and vegetables in the diet is the best way to ensure the necessary hydration in summer, in addition to providing few calories.
In addition to juices, fruit smoothies, etc. , we can also opt for preparing soups and cold creams. Provide a large amount of water, vitamins, minerals, carbohydrates and other substances important for the body, such as the antioxidants.
The watermelon has low caloric value, and in addition to plenty of water has potassium, which helps maintain the electrolyte balance and lycopene for a healthy tan. The tomato, a vegetable garden very summer, is also very rich in lycopene, a pigment that helps you have a tanned skin and protected from the rays of the sun.
Carrots contain, in addition to water, has lots of vitamin A with antioxidant action.
Summer foods that protect our skin:
our summer skin requires a balanced diet that moisturises and protects them from the sun's rays.
The unsaturated fatty acids, present in olive oil, avocado, oily nuts, blue fish… they are essential for a skin well hydrated.
Vitamin A helps to renew the skin, is found in foods of animal orginel (liver, without pasteurized milk, egg yolk) and vegetables (spinach, carrots, nisperos, etc. )
The vitamin E prevents the accumulation of free radicals through its antioxidant action. Is located in the olive oil, avocado, dried fruits, etc.
The vitamin C is also an antioxidant, and improves the production of collagen (which keeps the skin supple). Found in fruits and vegetables fresh and raw.
The group B vitamins enhance cellular renewal of the skin and hair. It is found in vegetables, fresh fruit, dried fruit, cereals, legumes, meat, fish, seafood, eggs, dairy products…
Selenium is an antioxidant mineral that protects the skin from free radicals. Is found in meat, fish, seafood, whole grains, eggs.
Hypercholesterolemia or high cholesterol can be genetic, however the most common cause is a bad diet. Excess cholesterol puts at risk our health and can cause serious cardiovascular problems, but can be reduced with a proper diet.
The treatment of hypercholesterolemia requires a change in lifestyle: healthy food, reduce the intake of alcohol, stop smoking, avoid excess weight and perform physical exercise.
The diet should be based on foods such as: fruit and vegetables; vegetables; whole grains (bread, pasta, rice); pulses; blue fish (tuna, sardines, anchovies, salmon… ); nuts (walnuts, almonds) and virgin olive oil. These foods contain nutrients that help to reduce blood cholesterol levels and increase the so-called HDL-cholesterol (good cholesterol).
On the other hand, you must avoid those foods that include grease detrimental to the heart. It is preferable to replace the whole milk by the nonfat; butter with the olive oil and fatty meats by lean meats such as rabbit or chicken without skin. As for the sausages, egg yolks, fried commercial and industrial bakery reduce their consumption to the minimum.
Using healthy cooking techniques and with little fat as: baked, grilled, on the grill, microwave, roast or steam cooking.
The Harvard Medical School has developed a list of the top ten foods considered as the most effective to help reduce cholesterol:
- oats.
- Barley
- Pulses.
- Eggplant, okra and other fruits.
- Dried Fruit.
- Vegetable Oils, among which is the olive oil.
- Soya.
- Blue Fish.
When the digestion is slow, usually it is accompanied by other symptoms such as gas, heartburn, or burning, heaviness, or even pain. The bad digestions may be caused by diseases, food intolerances, consumption of medicines, emotional or psychological causes or a poor diet.
Whatever its cause, a good diet and a healthy lifestyle can help you to relieve those symptoms or even delete them.
Foods that aid in digestion:
yoghurts and fermented milks (due to its high content in probiotics, which contribute to the good condition of the intestinal flora and the functioning of the digestive tract); artichoke (rich in inulin, stimulates bile secretion for a good digestion of fats). Fruits such as kiwi fruit, plum and fig contain fiber and other components that favor the intestinal transit. In addition, in order to have intestinal health it is recommended that you take care of our intestinal flora that fiber needs to be maintained. That is why it is vital that we increase our intake of fiber eating fruits and vegetables daily. It may sometimes be necessary to take supplements that combine prebiotics and probiotics to help balance the intestinal flora.
Herbs that help digestion:
Chamomile and verbena (favor the secretion of digestive juices thereby facilitating the digestions); anise (relieves the gases); mint (helps to improve digestion, relieves nausea, reduces fever and relieves diarrhea, flatulence and stomach pain ardent).
Tips for a healthy digestive system: - Carry out
lighter meals but more frequent (5 a day).
- Include fiber in the diet.
- Reduce the intake of fatty foods.
- Eat fermented milk with probiotics.
- Choose lean meats like chicken or turkey.
- Drink 2 liters of water a day.
- Avoid eating too fast, chew well.
- Live a healthy lifestyle and physical activity.
