12 Ways To Lose Weight Naturally :

 If you want to lose weight, follow these 12 recommendations to clean up your diet.

12 Ways To Lose Weight Naturally :

Summary :

 *Introduction to lose weight :
 *Spread your meals :
 *Vegetables as a cure :

 *Think protein :
 *The fibers against fat :
 *Good fats :
 *Breakfast :
 *Moderate sugars :
 *More snacks :
 *Reduce calories gradually :

 * Physical activity for health :
 * Spices and Herbs for Weight loss :

* Introduction to lose weight :Start with the basics: to lose fat, you must burn more calories than you consume, and that's all. To calculate the number of calories per day, first determine your BMR (MB): it corresponds to the caloric expenditure resulting from normal daily activities except exercise. Basal metabolism can be estimated with this calculation: the weight of the body multiplied by 25.3.Next, determine the number of calories you burn through sport in a typical day: a half-hour of weight training burns about 200 calories and half an hour of moderate intensity cardio in high-burns about 350.Add up your metabolism and caloric expenditure induced by exercise and keep your calorie intake below the value obtained. To calculate your caloric intake, you can help yourself to our table calories.

*Spread your meals :Finished three classic daily meals! Whatever the number of calories consumed each day, it is imperative to split evenly between 5-6 small meals. Whenever you eat, metabolism increases as a result of digestion and thermogenesis. On the other hand, by making smaller meals, you are sure not to overeat, if the excess calories will probably be stored as fat.

*Vegetable as a cure:

legume-to-lose-the-weightNo, he is not eating fries while watching the football game, slumped on the couch. Vegetables are nutrient dense: in other words, they provide optimal nutritional value associated with a minimum of calories. We are more satisfied and, therefore, less likely to eat all junk. Aim for five servings of vegetables per day.

*Think protein :That the metabolism is very active, it is important to lose fat and not muscle! Because muscle hypertrophy occurs through amino acids provided by the protein, it is imperative to eat every day. Moreover, as the proteins are degraded slowly in the intestine, they are effective against the tautness of the stomach.However, we will stick to lean protein sources such as chicken breast and turkey without the skin, tuna, salmon and lean steak. Warning: no abuse, because excess protein can also promote fat gain.

*The fibers against fat :If body fat has a nemesis, it is the fiber: 100% calorie-free, thefibers absorb water and, with leu volume effect, they create a feeling of "fullness" that helps curb appetite . The fibers also regulate the insulin levels in the blood, contributing an important factor in controlling weight. The best sources of fiber are its cereal products, legumes and oatmeal. Try to consume 25-35 grams of fiber per day. 

* Good fats :

nuts-lose-the-weight.Again, it is essential to consume foods satiating effect when trying to eliminate fat. It is for this reason that a slimming diet must paradoxically include lipids. By cons, it is "healthy" fats, ie unsaturated present in extra virgin olive oil, oilseeds (such as almonds and cashews), avocados and soybeans.

*Breakfast :Naturally metabolism slows during sleep. The objective is to restart at the earliest, hence the importance of this first meal of the day. A protein-rich meal (20-40 g) with complex carbohydrates (such as oats) and fruit should do the trick. You can also add a cup of coffee to aid digestion.

*Moderate sugars :We do not ask you to follow the fashion of the Dukan diet and avoided almost entirely carbohydrates. After all, the body and especially your muscles need to work! However, it should be consumed in moderation because they cause insulin secretion. As this hormone stimulates the appetite, we tend to eat more. In addition, excess sugars is stored as fat. Try to halve your portions of carbohydrates: So half a bun, a half potato and half a plate of pasta instead of a full serving.Also make sure that your simple sugars consumption should be limited exclusively to the post-workout meal.soda-calories

*More snacks :In any regime skidding, "suspect" are the same: sugary sodas, candies, chips, etc.. If there is no trouble to feast from time to time, it is imperative to replace these destructive foods with healthier alternatives: instead of sodas we drink water or diet drinks; replace a portion of fried vegetables; and for dessert, choose fresh for cutting ice or fruit smoothies.

*Reduce calories gradually :As you know, to lose weight, it is necessary that the energy costs are greater than the input. For cons, the correct approach is not to suddenly switch from 4000 calories to 2000 calories.A drastic reduction in calories may encourage the body to burn muscle for energy, resulting in a slower metabolism.The aim should be to preserve the noble tissue (muscle) and get rid of the unwanted (fat). An average person should not remove more than 300 calories per day in their diet.

* Physical activity for health :Choose physical activity of your choice and attach schedules in advance to be a part of planning your week. At this point, you have made a big step. Here is a method that suits both the rowing machine, cycling, jogging and treadmill:

*For one month due to three times per week:

Start with 25 minutes ensuring that your heart beats between 60 and 70% of your theoretical maximum heart rate (220 - your age).For a young woman 30 years: 220 - 30 = 190 x 70. 100 = 133 Your target work area is 133 beats per minute, you should not go beyond. (Use a cardio frequency meter).

*Find the right rate:

The intensity of effort should be neither too low nor too high. The rhythm is regular, sustained and moderate without the appearance of fatigue. After a month of training, your body will gradually accustomed to the effort, increase by 5 minutes every week your sessions.The long term goal is to achieve 45 minutes of endurance or more. It is better to train an hour on a moderate pace 20 minutes on a fast pace. It's better for the line and for the heart. You improve your respiratory and cardiovascular capacity. Rediscover the joy of movement during the dayMove does not mean waving, exhausted. It should simply move better. Walk to get to work. For example, exit a subway station or bus stop before your workplace and the same for the return. This is not sport, yet repeated running accelerates weight loss. Pout elevators when you three to four flights of stairs, do not take the escalators. In short, more opportunities to walk more.

 * Spices and Herbs for Weight loss :Medicinal plants and herbs are used for the treatment of many diseases, including weight reduction. Herbs for weight loss have become very popular now a days.Various herbs are available for weight reduction. These herbs work well for some people, but they may not work all the people. This depends mainly on the age of individuals, metabolism and response. The two categories for losing weight safely are appetite suppressants and stimulants.Herbs for weight loss:take a lock on this articel : 9 Spices, Herbs for Weight loss : 


Note: I remind you that in case of a real health problem, you should consult a doctor or other specialist. The remedies that are presented to you are brought to your attention and only indicative.

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