Weight Loss Tips and Diets

Walking for weight loss burns calories without the body being on extreme loads. Walk 1000 steps per day for a healthy body and good self-esteem.

Fast walking as a method of losing weight won more admirers. It is particularly effective for people which are forbidden to do any other sports. (e.g. in a cardiovascular disease for women after birth), because it helps burning fat without unnecessary loads to the body and causing injuries. Fast walking for weight loss is suitable for those who do not like sports or do not have access to fitness rooms.

In order to achieve visible results, however, you have to do this at least 5 days a week. Walk every day, as much as possible. Travel the distances by foot. It is better to be at the park and the streets, rather than the traffic jam.
• Try to walk at least half an hour a day. Furthermore, dedicate two more times a week for 45 minutes walking, and in a given day of the week this activity should be 1 hours.
• You have to walk fast, as if you are late for an important meeting - try to travel a mile in approximately 10 to 12 minutes. And one more rule: walk with a pace with which you are able to speak but not to sing.
• Walk in a comfort time for you. Experience shows that it is more appropriate to walk every morning when you have less carbohydrate calories  and therefore fat burns more easily.

Before starting the walk:
• Equip yourself. Choose comfortable shoes. Clothes should be free and comfortable as they meet seasonal conditions.
• Choose a route. Try to choose a path with no car traffic. If this is not possible, choose a wide street pavement.

During the walk:
•Walk a few minutes with slower pace to allow the muscles to heat.
• Drink water. During run a lot of fluid will be lost. Always drink a glass of water before walking. It is advisable to drink during every long walk, so bring with you a bottle of water.
• Use proper technique. Walk upright, and stretch the muscles of the stomach slightly. To increase the pace, make quick steps, but not long ones.
• At the end of the walk give yourself a chance to calm down. Gradually slow down for 5 minutes. That will prevent palpitation and pain in the muscles.

Weight loss is not the only benefit of the fast walking. It normalizes blood pressure, reduces cholesterol levels, improves the production of insulin in the body, strengthens bones, reduces the risk of osteoporosis.
It’s very important to respect a certain diet, also. More effective for the weight loss is to take food more frequently but in smaller portions. When you overeat,your body can not accumulate all the food and it becomes fat. When you eat constantly, you maintain an optimum level of sugar in the blood. Its reduction causes acute sense of hunger and desire to eat something sweet. Low blood sugar promotes the occurrence of headache and irritability.

You should every day should use:
• 4 portions albumen food. 1 portion is about 50 g meat, fish or 1 egg.
• Not less than 3 portions of vegetables and 2 portions of fruit. 1 meal is equal to half a cup of fruit and vegetables or 1 cup of vegetable leaves.
• 5 whole portions. 1 portion is equal to slice of bread or half cup of rice.
• 2 portions of skimmed milk products. One portion is equal to 1 cup milk, half cup of yogurt or cottage cheese, or 25-30 g cheese.

The High Protein diet - perhaps this is the most effective diet, especially if it’s combined with physical exercise.

Protein diet means that you have to consume food rich in protein.

Protein rich foods

* Fillet of beef, chicken, duck, whitefish, tuna.
* Egg proteins
* Skimmed yogurt (but carbohydrates in it are more than protein)
* Skimmed curd and cheese
* Skimmed tofu

Generally there isn’t great variety of food, rich in protein, low fat and carbohydrates. Most food in its natural form have three major nutrients.

Fundamental principle in the protein diet is that you restrict food intake, which is easily transformed into a fat, eating mainly high protein food to keep your muscles and combine this diet with physical exercise to keep your muscle mass.

It is very important to lose only body fat, not muscles. The principle is simple: the lack of energy in the body begins to degradable fat and muscle in the body to provide energy.

To make the body “think” that the muscles should not be used for the procurement of energy, muscles must be used - If you do exercise, your body will “think” that the muscles are needed to maintain life and will only burn fats.

Protein diet strongly supports the above principle, because the protein is food for the muscles, it can be stored as subcutaneous fat only if you take more than necessary.

For men, the dose of protein should be maximum 3 gr (3.2 gr) per kilogram of body weight - 80 pound man may take 3 * 80 = 240 grams protein per day.

The dose of protein for women is less than 3, about 2.5 gr / kg body weight - 60 kilograms woman may take 2.5 * 60 = 150 g protein per day.

What else can you eat while you are on high protein diet?

A lot of salad and fresh vegetables. At least there are many salads at any time of year - tomatoes, cucumbers, lettuces, cabbage - they can be eaten in unlimited quantities. Especially tomatoes, which contain lycopene, which is believed to increase the effect of the protein diet.

What NOT to eat while you are on high protein diet?

Sweet things are forbidden - even fruit (although if you eat a sweet fruit better, it’s than other). No cakes, biscuits, pastry, etc - if something has a sweet taste - do not eat it.

Pasta things - NO - this includes bread, pasta, spaghetti

Do not eat food which is fried and breaded in particular.

How to prepare allowed food with protein diet?

Meat and fish - grilled, baked without fat or boiled

Salads shouldn’t be  spiced with oil! It is only permitted olive  oil and it is measured with a spoon, not to be poured over the salad. 3-4 spoons of olive oil are allowed per day.

Egg whites - baked or boiled only with salt and spices. You can add 50 g of skimmed cheese to them.

The tofu is very tasty in soup. Cut in small pieces, add sliced leeks, boil it for a while (10-15 minutes), mix it with 1-2 egg whites.

Schedule while you are on high protein in diet

You should eat 7-8 times a day, which is unrealistic for people who go to work. Therefore I will explain the principle. Respect it as much as you can.

The idea is never to stay hungry and never to be full. When you hungry the chance to break the diet is enormous. So eat every 2 hours.

Sample high protein diet day

7-8 a.m.- breakfast (1 skimmed yogurt)

10 a.m. - brunch (tomato salad with 150 grams curd and salt)

12 p.m. - noon (150 grams of grilled meat and salad)

2 p.m. - after breakfast lunch (1 skimmed yogurt)

4 p.m. - after lunch breakfast (egg whites with spices and salad)

6 p.m. - dinner (150 grams of grilled meat and salad)

8 p.m. - late light dinner (soup of tofu)

As we talk about healthy eating and proper weight loss, it is never superfluous to recall once more the 10 golden rules for healthy and permanent weight removal.

1. Limit the semi-preserved foods. They contain more fat than vitamins and minerals. If you have a choice, it is better to get fresh product and prepare it at home, rather than something preserved.

2. Prepare a menu from the beginning of the week for all the seven days of the week and follow it strictly.  This way you will not be tempted to eat something else.

3. Always have fresh fruit and vegetables at home! If you want to eat something, it is much better to eat a fruit rather than a pastry.

4. Eat slowly and chew well.

5. When you have to eat out, order mild meals, prepared in oven or steamed. French fries are delicious, but you have to avoid them!

6. Avoid being hungry. Eat a fruit or soup. It is better to eat five times a day less than just two or three times, but abundant.

7. Do not miss meals. This is not the way to lose weight. Your body will get used to this,  and will start to gain more resources for “hungry” times.

8. Use a small plate. This way it will be easier to reduce the amount of food.

9. Consider, in advance, how much food you will need and avoid to put more.

10. If you are fed and satiate, do not force yourself to eat everything in the plate. This is a terrible wrong approach and it is responsible for many cases of overweight.

Not to eat after eight o ‘clock  is a fundamental rule for most diets. In fact, this requirement is not so much related to the diet as a feeding regime but to the peculiarities of the human body. In other words - its biological (natural) regime.

With the sunset the biological mechanisms slow down and prepare the body to go to sleep. That is why the use of food after sunset disturbs the preparation of the body to rest and injures your health.

You gave up the late dinner but you feel hungry and you are unable to sleep.

In most cases this makes people consume anything that is in the fridge  without any measure.

What is the best weight loss food for dinner?

The most appropriate food in the second half of the day are diary products, meat, eggs, nuts. The best meat to eat at dinner time is beef, veal, chicken, turkey or rabbit.  They have less fat and best thing to combine them with is steamed vegetables: peppers, tomatos, cucumbers, lettuce. Do not fry the vegetables. If you decide that you want to have a glass of red wine have in mind that the body will first process the alcohol and than the food, which gives it time to turn to fat. So the best thing is not to have alcohol while eating.

It is very important to have high fiber food for dinner!

High fiber food stimulates the burning of calories.

Which products are high fiber? Those are tomatoes, carrots, aubergine, beetroot, apples, strawberries, watermelon, oranges and most vegetables as a whole. All those high fiber vegetables will prevent body fat storage, but do consider that most fruits, potatoes and rice are contain high carbs. So if you are on a low carb diet try to stay away from them.

What damage do the late calories do?

25% of the population of the cities work late or night shift, and this inevitably implies a late meal. Diet specialist share the opinion that this fact itself is not a generator of obesity unless people overeat, drastically exceeds their normal daily calories needs, and last but not least - if this is their only meal for the day!Sometimes people resort to their favorite food at night, thinking that after a hard working day they deserve to please themselves. Ice cream, cake, chocolate, beer, chips. Extensive worldwide research shows that feeding late at night not only leads to obesity, but causes other diseases. Scientists have determined that this is negative for the endocrine system.

After each meal the pancreas produces a hormone called  insulin. It helps for the degradation of the carbohydrates in order  to obtain energy and the body stores fat as a standby energy source. At night the pituitary gland produces growth hormone which is involved in the degradation of this energy source. However, if you feed before sleep, pancreas secretes insulin, while the pituitary gland receives a signal that there is food in the stomach … So the body thinks that there is no need to spend «valuable» fat reserves and they remain intact.

WARNING!: Night insulin is one of the main causes of obesity and the cause for many other diseases such as atherosclerosis, osteoporosis, hypertension, pancreatitis, etc.

You should not try to lose weight by skipping dinner but by counting the daily calories.

What to do not to overeat at dinner?

• You should have nutritious breakfast.
• Eat small portions several times a day.
• It is very important what you eat during the day. Emphasize on vegetables, fruits, nuts, whole grain products, meat, eggs, diary products.
• Set yourself mentally for early dinner.No hurry to dramatically change your system if you used to eat before sleep. First try to do this one hour before bedtime, then gradually increase this interval.

One of the most powerful pumps in the world is working in your chest. This organ pumps your blood in the veins and artheries about one hundred thousand times in 24 hours without a break. For 70 years your hearth will beat around 2.5 billion times. In order for it to withstand this monstrous load, it is build in such a way that it rests between each two beats for time two times longer than the beat itself. Learn from your hearth and give it a rest 2 times longer than the you load it. Eight hours of work, eight hours of sleep and eight hours of feeding, entertainment and other activity.

It is a real misfurtune that modern people put an extreme load to  their hearth, without having in consideration its need to rest. The most responsible and the busiest people, the ones that have very little time to rest are amongs the hundreds of thousand that die from a hearth attacks each year.

Statistics show that every 30th person above 40 years of age had a hearth attack. So you have to know that keeping your hearth in good shape is very important. Some very easy advices will help you save your hearth healthier for longer.

1. Try to eat less salt. The sodium in the salt pushes away the potassium, which is vital for your hearth.

2. Try not to eat fast, talk fast or act nervous, because in that way you will add more load to the hearth.

3. Try not to smoke.

4. Lower your body fat. This is the best way to unload your hearth. The food you eat should be well balanced.

5. The hearth is a muscle that needs rest and relaxation as much as your tired feet or back.

6. Try to be happy. Happiness calms the hearth.