Tips And Tricks For Overweight And Obesity

If you are overweight or obese, you should eat healthier and exercise more. Of course that’s easier said than done, that’s why we give you some tips to make the waste process easier.

Tips for the main meals

Eating consciously and regularly makes it easier to keep your new eating habits full. Here are some tips regarding the fixed meals:

fixed meals

 

Use all meals at the same place and at fixed times. Eating somewhere else or eating at a different time of the day becomes uncommon.

Use a smaller plate if you wish, so that you will not eat as much. Cook measured portions, because experience shows that one eats until the pan is empty. It may be useful to weigh the portions on a scale before cooking. Measure the same amount every day.

Chew the food consciously, put your knife and fork regularly and put a glass of drink on the table. Eat preferably with several people. This will extend the meal and you will be full faster.

Concentrate on the meal and in the meantime do not do other things, such as watching TV or reading. This benefits both the taste of the food and the time you spend on it.
Save the dessert for a later moment.

Try to eat before 8 pm. After eight hours your digestive system works slower, so the food is not digested as quickly.

Do not skip the three meals (breakfast, lunch and dinner). This prevent yourself from eating carbs. Did you know that breakfast is the most important meal? This not only makes you feel fitter, but it also makes you lose your fat faster.

Tips for snacks

Buy a lot of healthy products. If you do not have sweets in the house, you can not eat it either. If you still have an irresistible urge for sweets, take a piece of dark chocolate or buy healthy sweets (egg cakes, raisins, snack tomatoes, sweet carrots, long fingers, etc.) that you can occasionally eat as a snack.

Replace the sweets for something else. Many people enjoy when they are bored or as a reward. Try to find an alternative to this (for example, play a game on your mobile if you are bored or reward yourself with a nice shirt).

Tips to keep your sports full

Try out various sports until you have found a sport that suits you. That way you get motivated.
Go on fixed days during the week at fixed times. Habits break through less quickly.
Sports together with someone. This keeps you motivated and you will not stay home at home.
Tricks with overweight and obesity
Do you still have trouble with a healthier life, despite the tips? Then try to apply the following tricks:

If you fancy sweets, take a peppermint. The fresh taste distracts from the need for sweets. This also applies to chewing gum.

Drink plenty of water which gives you a ‘full’ feeling. Moreover, water is good for the metabolism.

Promise yourself something nice when you are successful in things. Treat yourself to an afternoon of shopping or have a nice evening at the movies. You finally earned it!

Tell everyone who wants to know that you are working on your weight. You can use social support and the control helps to keep going.

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Never enter a supermarket with an empty stomach . You then buy products much faster that you do not need at all. Create a shopping list where you stick to. Children who want sweets? Speak with your children at home what you are going to buy and which products they can choose.

Reduce Constipation? 8 Practical Tips!

Constipation or constipation is a problem that everyone has to deal with. Many people, however, remain silent with it – it is not a topic that you easily discuss at lunch ! And that means that the problem sometimes lasts much longer than necessary.

Often you can relieve your bowels relatively easily to reduce blockage. You just have to know how! Today we explain to you what causes a difficult bowel movement and what you do about it.

What is constipation?

constipation

Constipation occurs in different degrees of severity. Some people only occasionally suffer from it, with others it is a constant struggle to go to the toilet. Officially, there is blockage if you can defecate less than three times a week.

There may also be many other complaints. For example, the build-up of faeces in your gut often causes cramp and abdominal pain. The abdomen also often feels bloated and the ‘pressing’ on the toilet can hurt.

Causes constipation

Constipation occurs because the stool is held in the colon for too long. As a result, the intestines extract too much moisture and the poop becomes too hard. The reason for that slow bowel movement, however, can be anything.

Some people naturally have fewer active intestines, so digested food is not pushed out quickly enough. A fluid deficiency can also play a role: as a result, the body tries to extract too much fluid from the faeces. A bad diet, stress , medication use and too little exercise are also potential factors.

What to do with constipation?

Whatever the cause of the blockage, you want to get rid of it as quickly as possible. And preferably you prevent it from occurring again! Fortunately, there are a number of adjustments that can help you get your bowels moving again. We give you eight practical tips below.

1. Drink enough

Dehydration is perhaps the most common cause of constipation. If you want to get your poo humid, sufficient drinking is the first condition you have to meet! Make sure you get two liters of water a day.

Note: it is better to drink a maximum of two cups of coffee with hard stools. Yes, coffee can have a laxative effect. However, it also has a diuretic effect, and you do not want to dehydrate your body. Tea and water are also excellent options.

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2. Eat soluble fibers

Fibers exist in different types and sizes. If you suffer from constipation, you mainly want to get soluble fibers. They absorb water, so they ensure that your stool becomes smoother and softer. Soluble fibers are found in vegetables , fruit and legumes .

There is nothing wrong with the insoluble fiber in grains, but they will not necessarily help you with your bowel movements. In too large quantities they can irritate the intestines and make the problem worse. Do not eat so much extra!

3. Eat enough fats

Do you eat lean, light and fat free throughout the day? Then it may also be that you do not get enough healthy fats . And they are important for your bowel movement: they provide a ‘smooth’ layer so that everything slides through your gut more easily. In addition, acids are released during the digestion of fats that keep your intestinal flora healthy.

In acute constipation it can help to eat a spoonful of linseed oil or olive oil. After a few hours you can notice a difference. To prevent clogging, you will simply have to include enough fish , avocado , nuts and oils in your diet .

4. Probiotics and fermented food

Probiotics strengthen the healthy bacteria in your intestines. You need these bacteria to ensure that your food is properly digested, and therefore also to prevent problems such as constipation. If you have regular bowel problems, you can consider a probiotic supplement. Please note that you choose something without added sugars .

Furthermore, fermented food is a great way to keep your intestines healthy. Think, for example, of fresh yoghurt , sauerkraut or tempeh . If you fancy a fun project with food, you can also ferment vegetables yourself!

5. Physical activity

Physical exercise is essential to keep your bowel movements working. It stimulates the intestines to continue to pressurize. This prevents your stools from being held too long and becoming too dry.

Half an hour of intensive exercise per day should be sufficient to prevent constipation. That does not necessarily have to be a fanatical sport! You can also walk a long way , go gardening or if necessary scrub your house. If you do not sit still.

6. Eat and shit regularly

Your body likes regularity. If you eat at the same time every day, your digestion is better prepared and the digestion is smoother. That helps your intestines to process that same food again.

17 Important Tips for Lose Weight In A Row

Perhaps you have already seen in my previous articles that eating the right food is the most important thing to get rid of excess body fat.

Here you already have handy tips to quickly get rid of those extra pounds. For more and more extensive tips, read the Ebook Fat Burned Secrets .

Tips for losing weight from the Ebook

Tip 1: Stop with ready-made snacks. Throw them away! Peanuts in bag, chips, etc.

Tip 2: Avoid alcohol. Alcohol makes you fat. It converts food more quickly into adipose tissue.

Tip 3: Eat slowly, no longer rushed. Your body will notice that you are full after at least 15 minutes. If you eat too fast, you eat more than is good for you.

Tip 4: Eat a healthy soup more often as a substitute for the meal

Tip 5: Eat homemade raw salad salads more often.

Tip 6: Do not eat more than what fits in your hands together per meal.

Tip 7: Stop diets. Learn to eat healthy. That means protein-rich, low-carbohydrate.

Tip 8: Drink at least 2 liters of water per day. Stop with soft drinks and juices.

Tip 9: Eat high fat. Note only the healthy fats!

Tip 10: Eat high fiber. A slice of rye bread is a healthy alternative to bread.

Tip 11: Avoid unhealthy snacks. Choose healthy snacks such as fruit. Also to get your daily amount of sugar.

Tip 12: Eat dark chocolate every day. This chocolate contains all kinds of goodies and fibers.

Tip 13: Prepare your own meals at home. Know what you eat! Do not eat too much.

Tip 14: Reduce stress. Many people come through stress. Adjust your lifestyle. Move more to prevent negative effects of stress on your body.

Tip 15: Eat nuts, yogurt and legumes daily.

Tip 16: Do not skip your breakfast! A high-fiber breakfast will start your digestion.

Tip 17: Stop bread! Bread is a fat maker. You can live healthier without bread.

Do you want a sample weight loss weekly menu incl. Recipes and shopping list?

It is essential to lose weight in order to live healthier. You do not necessarily have to keep a diet. It is important that you avoid all the carbohydrates from bread. However, please ensure that you avoid carbohydrates from bread, for example.

Go for breakfast, but do not opt ??for bread and fattening fillings. Keep it light. For example, choose a homemade salad with beans, such as lentils or the like, for breakfast.

In addition, you should avoid snacks and prefer to eat 2 basic meals. It is important that you go back to basics. That means as little carbohydrates as possible, as many good fats and proteins as possible.

For more information, I advise you to read the Ebook Vet Verbrand Secrets extensively.

Learn How You Can Lose Your Belly Fat

Do you have too much belly fat? Then kept reading. Due to the fact that weight reduction has more benefits than just a good appearance. Not only is excessive belly fat cosmetically not attractive, the risks to your health are also greater than you think.

The most crucial risk is a greatly increased risk of heart disease. However also your joints (back, knees, ankles) get obese when overweight. Finally, an excess of abdominal fat is viewed as a strong indicator for the development of type 2 diabetes, leading to major, often even deadly illness of the heart and capillary.

You do not see the most unsafe stubborn belly fat!

A tummy is therefore not without risk. People typically believe that a little stubborn belly can not do any damage. But beware, just the additional fat that is saved around your waist threatens!

The human body stores fats in two various locations. The first we know just too well, clearly visible under the skin of the abdomen, hips, butts and thighs.

But fat is also saved under the skin, around the heart, lungs, stomach and liver. This organ fat is admittedly unnoticeable, but extremely unhealthy if you have excessive of it. Which tummy is a direct sign that excessive fat is kept around the organs.

Abdominal fat makes cortisol hormonal agents

However it goes further, research reveals that stubborn belly fat produces a great deal of cortisol hormones. And these have a strong relationship with the advancement of cancer cells and growths. Cortisol is produced by the body under stress (read: risk) and for that reason assumes that you require extra energy later to curb the risk. Therefore the body is going to save it. In addition, cortisol increases the appetite so that you unconsciously eat more.

In other words, a negative spiral that is really hazardous. Do not be sidetracked by the cosmetic side of the story, belly fat is not a matter of appearance alone. It is merely lethal.

Are you too fat?

Walk the supermarket when. And try to make an estimate of the portion of foods that you in fact require in relation to exactly what is only high-end.

Nevertheless, every supermarket would be able to fulfill all our nutritional requirements with half of the variety with no issue.

Stubborn belly fat is the result of a rigorously altered diet

Returning in time, it ends up that from an evolutionary point of view our body is made to burn a great deal of fats and proteins and reasonably few carbs. But times are changing, our prosperity has actually increased however sadly our dietary habits also.

Lots of health problems, in particular excess belly fat, are the result of a rigorously altered diet. Just go, almost all the food that we can buy today originates from a factory. Where we used to purchase fruit and vegetables on the market or with a farmer, whatever is now prepared and made in the most striking packaging.

A different issue was likewise presented with these so-called produced foods; masses of artificial additives came into our food. They are low-cost, easy to load and simple to take in. And preferably as much as possible, the mega packs, 2 for the rate of 1 and kilo tickets will fly you over. The increasing supply has not enhanced the quality, on the contrary.

That you are overweight is for that reason not unusual. But rejecting it does not make any sense either.

Do you would like to know if you are overweight? Take a determining tape and do the test. For males, a waist circumference of more than 94 centimeters is viewed as obese, for females this circumference is 80 centimeters. If you are above these worths, it is really 5 to twelve, no matter how old you are. Make certain you rapidly lose 5 or 10 kilos for your health.

The right fuel for our body

You do not drive your car without fuel. Sensible, but the body likewise requires constant fuel. Where automobiles can work on gas, diesel, gas or electrical energy, the human body requires 3 different fuels. These are carbohydrates, fats and proteins.

Carbohydrates can be found in bread, pasta, noodles, potatoes, rice, grain items, fruit, veggies and all sugary products such as sugary foods, chocolate, pastries, cookies and ready-to-eat sauces.

There are roughly two fats:

Unsaturated fats have a favorable effect on your health and can be found in nuts, seeds, fatty fish, avocado and olive oil.
Hydrogenated fats such as treats from the deep fryer or frying and cooking fat, on the other hand, have a negative result on your health.
Proteins are necessary foundation for the body and can be found in meat, egg, fish, and to a lesser degree in nuts, seeds and beans.

Carbohydrates are the primary cause of excess fat

All these kinds of fuels have a various effect on your body. This impact is very important if you wish to drop weight and certainly if you want to eliminate your tummy fat!

Sadly, for lots of things, progressive insight never ever breaks speed records. For several years we have actually been misguided by the food market and governments about the truth about carbs and fats. You would think that by consuming fat you will keep body fat. Although that is partly true, carbs are the main cause of excess fat. (L )

Bad carbs

Healthy fats and proteins do not trigger obese. There has been a great deal of clinical evidence in current decades that consuming too many carbs is the primary reason for excess body fat!

In other words, food abundant in carbs makes sure that you store stomach fat and foods that are abundant in vitamins, minerals, healthy fats and proteins guarantee that you easily burn stubborn belly fat

Sugar ensures that your body will save fat

A different classification of carbs are the sugars. Sugar is commonly utilized but does not contain any nutrients and nearly only calories.

The effect of sugar is that it says to your body that it needs to stop to burn fat and that fat needs to start to store. The fact that sugars have started to play a massive role in our diet is revealed by the fact that a person hundred years ago the typical sugar intake was 2 kilos per year. Fifty years later, this had actually risen to 6 kilos.

In 2016 we take in on average 65 kilos of sugar!!

And sugar is not only bad for the line … Sugar is also linked to numerous health problems such as cancer, cardiac arrest and it is bad for the advancement of the brain.

The procedure that leads to stubborn belly fat.

The process that results in the development of tummy fat is not brain surgery. After taking in carbohydrates, these are straight transformed into energy by your digestion organs. This energy is called glucose. However, too much glucose in your blood is dangerous.

Inaccurate carbs offer a high insulin

To bring glucose to the best location, your body instantly makes the hormonal agent insulin. Insulin first carries the glucose to your liver and muscle cells to supply it. The core is that the wrong carbs are rapidly absorbed and the primary cause is a high insulin worth. They disrupt your hormonal balance and make sure that you save fat in all parts of your body.

Our body is set to endure from development. Unlike in the past, the next meal was no certainty. In order to survive, carbs that are not required for direct combustion are stored because of that.

However if you do not provide your body these carbohydrates, you do not need to save them. Thankfully, a low-carbohydrate diet does not indicate that you can not consume carbs at all. Get rid of just the unneeded from your diet plan and you feel energetic and fit while the excess pounds vanish like snow in the sun.

How do I lose my belly fat?

To settle at last with too much stubborn belly fat and the organ fat that is inextricably connected to it, the next steps are a great start.

The initial step is to change your consuming and way of life. A routine and steady consuming pattern is required. You do not burn stubborn belly fat if you do not eat frequently. The engine should keep running, that is the very best for your combustion.

An additional benefit is that you are less most likely to go hungry and for that reason do not have the tendency to treat unhealthily.

In addition, it is necessary to pick the ideal fuels:

Eliminate (improved) sugar directly from your diet plan and see your stubborn belly fat melt away! A recent study revealed that you can anticipate the most fat loss around the abdomen (l) and waist.

The 2nd step is to consume much healthier and more reasonable, that suggests less carbs, healthier fats and enough protein, then the tummy will disappear.

Move and move again

A next step is the most familiar, moving, moving and once again moving. During sports, the abdominal fat and organ fat is first utilized to supply energy.

It does not matter what you are going to do, running, walking, biking, cardio in the gym on for example an exercise bike or spinning bike. If it is possible half an hour a day, but much better it is double.

Another crucial product is sleep. This is often underestimated, however research has revealed that individuals who sleep 6 to 7 hours a night, build up less body fat in five years than individuals who sleep less or longer.

Finally, decrease stress. Stress causes a greater production of the hormone cortisol, which provides extra storage of the dangerous organ fat. De-stress by relaxing sufficiently, taking time on your own and watching on the work/ private balance.

Not all carbs are bad

The most important step is to consume less carbs. Carbohydrates can be divided into 2 groups.

On the one hand, the complex carbs, which are found in fruit, vegetables, nuts, seeds, seeds, wild rice, sweet potato and oatmeal.

On the other hand, the basic carbohydrates, which can be found in sugar, (cake, sugary foods, pastries), crisps, white bread, pasta, white rice, potatoes, soft drinks, processed dairy products and fruit juices from the pack.

And it is these easy carbohydrates that make your blood glucose level rise at breakneck speed and hence supply more tummy fat. Carbohydrates are certainly not restricted, just make sure that you do not get too many singles.

What can you consume?

vegetables (all veggies, unrestricted).
fruit (approximately two pieces each day).
fish (especially cold water fish, herring, mackerel, sardines and salmon).
Eggs.
meat (particularly organic),.
nuts, seeds, seeds.
natural oils.
healthy carbs (quinoa, sweet potatoes and, to a lower degree, oatmeal and couscous).

You can likewise think about changing bread for breakfast with eg oatmeal with almond milk and blueberries or salad with pieces of avocado, cherry tomatoes, cucumber, spinach and boiled egg. And soft drinks can be much better replaced with water or tea.

Act for modification.

Every modification begins with an understanding of the existing situation and a goal for the future. This short article contributed to the very first. You now know how unsafe belly fat is. It is now as much as you to obtain begun.

A few last pointers. Get the right messages in your home: you can not eat exactly what you do not buy. There suffice parts of the supermarket that you can easily avoid. Likewise ensure you have a variety of healthy treats at your fingertips. Slimming down indicates that you sometimes get yearnings. Do not drop the old error, however make certain that a variety of healthy alternatives are prepared.