A few simple rules that anyone who wants to lose weight should follow
Lahore, Pakistan -- (SBWIRE) -- 01/30/2013 -- Drinking water only or sparkling water that has no calories, zero! Therefore eliminate fruit juices, soft drinks sweetened (orange, bitter orange, bright water, cola-based drinks), wine, beer, spirits all contain calories , so we assume the liquid and at the same time we eat without realizing it. Following this obvious indication not only save money (especially if you drink the tap water) diminish our annual caloric intake of 20-30 thousand calories up to about 300,000 calories in drinkers of a liter of wine per day. The various soft drinks are to be considered junk drinks, which have no nutritional role in the diet of people much less in the diet of children and/or teenagers. They are the intended victims of the commercials and those who have a much higher weight than children of previous generations (childhood obesity).
Do not read books, garbage that promise to make you lose weight easily dietary theories supporting the most extravagant. Around there are plenty, written by anyone. Tell you what these books take too long, but fortunately there are some who are being saved for intellectual honesty and consistent with international guidelines for the treatment of obesity. Also watch the popular magazines that write articles on topics of diet and nutrition, often are unclear as emphasize particular things and false slogans. Generally lacks a unified vision of the problem.
Limt all fats, in the diet. Are fats, in fact, that contribute most to the increase of weight much more than carbohydrates. So pay attention not only to the butter, margarine, mayonnaise, etc.. but also and especially careful oil (olive oil, various seeds, etc..). Olive oil is an excellent nutrient, but it has the distinction of having more calories than any other food, so it takes less and less the amount of total fat in our diet. Recall that there are no oil "diet" that you would have less calories than other types of oil) but they all have "too many" calories anyway. For whose attention to the amount of oil that assume.
Do not remove the pasta ro rice, this is one of the most common dietary mistakes supported by a multitude of dietary theories published in books sold millions of copies worldwide. These theories also allow you to lose weight in a short time but are losers in the long run because it changes the relationship between dietary fat and carbohydrates. The lower the amount of carbohydrates (pasta, rice, couscous, semolina, pizza), the greater the percentage represented by daily caloric fat. The various theories that have limited American diet more or less drastically carbohydrates may have intensified the serious problem of obesity in the U.S..
Take davantage of every opportunity to move, then use the head to move more arms and legs. Walk on foot, always. As soon as you can. Use the bike whenever you can, you seem to be going children. Fate of physical work now delegated to your employees, help the gardener, cut grass or hedge, you walk. Are you afraid of wasting time? You have to think that this will prolong its useful life and therefore the time you think you lose will be returned in the future. Sport and health.
Avoidance of dinners, when possible. Eat the pizza, which is one of the most intelligent and healthy choices when it comes to eating out. Often leaving is easy overdriven, companionship, wine, and brought many tasty, etc.. This simple rule will also save you money. He who eats well, lives long and with few economic resources. Americans eat often (and bad ...) away from home and rely on others in the food preparation can be very risky for our weight and our health, especially when you go into fast food.
Avoideance of snacks or sweets in general, contain a lot of fatty foods are of dubious quality and high impact taste (especially for children). Have been studied for comfortable for like and then are eaten more and more. Do not believe the number of experts who present on TV telling you that the snacks are healthy, lean and natural, if you notice you will see that the expert on duty received sponsorship from large food corporations. It 'should be noted that some studies have shown no relationship between snacks (such as snacks or other) and obesity, reviewed by some nutritionists, are widely publicized by the confectionery industry in the congress of nutrition. These studies are taken as evidence to show that the snacks were not contributory cause of overweight / obesity. It is actually very difficult to prove that a single food (snacks, wine or white sugar, etc.). Among all foods in our diet is contributing cause (or not) in the origin of obesity. The calorie content of food is to guide us in the selection of the same. And since the energy density per pound of product of snacks and snack is very high, it is necessary to reduce their consumption in our diet!
Limiting the white sugar, if we are careful we can reduce the intake of white sugar of several tens of kilograms per year (a kilo less means - 4000 Kcal). Given that sugar can contribute to tooth decay and excess calories that we introduce in our diet, we introduce less and better will be our food supply and, consequently, our health.
Eat fruits and vegetables in abundance. The mere mention does not need comments. Unfortunately there are too many people that do not include vegetables or fruits from your diet. Both choices are losers if you want to prevent weight gain. There are no food groups with as few calories as fruit and vegetables, and especially they do so well.
Ask for help to people really experts. Know that the vast majority of dietitians (characters "improvised" should lose weight people) are not nutritionists, but pretend to be such. Some of them are real charlatans, who have no qualifications in medicine and nutrition. Others though are not Doctors and Nutritionists so many times improvise. Recall that many of the diets (incorrect) that have depopulated in the world have been proposed by Cardiologists (Atkins, Scarsdale, etc.), that is, characters that do not have in-depth knowledge of human nutrition and dietetics.
How to tell if the "dietitian" you are referring to is a competent person or a charlatan?
1) Check first if it is a doctor at the site of FNOMCEO. On the same site you can highlight the / specialties that the professional holds.
2) Contact scientific societies such as Ansisa, SIO, ADI to see if the professional you are attending is their writing. Be very critical and suspicious, you will be surprised how many people who pretend to be physicians and / or nutritionists in reality are neither the one nor the other. And in Italy, unfortunately, we have had several such cases.
Some advice to try to lose weight:
Attention to insulin:
It is well known that many diets have been successful for directions on how to eat food, often sending misconceptions, such as that eating fruits after meals is fattening.
So, put aside these prejudices, we can say that one of the main hormones responsible for weight change (increase) is insulin, the hormone that is best known for its work to regulate blood glucose.
The equation is very simple: the more insulin your body produces, the more you get fat, this confirms why many diabetics who are insulin tend to gain weight and, above all, have a hard time losing weight.
To make sure this does not happen, so to minimize the production of insulin, here are some tips:
Take most of the calories for the day in the morning and at lunch and reduce, however, the evening meal.
Beyond the number of calories, it is necessary to limit the excessive intake of carbohydrates to dinner, so as to minimize the nocturnal
secretion of insulin, which could trigger a mechanism responsible for the increased body fat, also known (for the insiders) as a process of "lipogenesis", ie increase of fat deposits.
It is clear that much of the success of a diet depends on the ability to limit the overall caloric intake, which, however, is almost always the most responsible for the increase in body weight and food imbalances.
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