Monday, July 9, 2012

Motivation to lose weight



Hot summer...feeling tired…somehow lazy… It's not easy to keeping track on your diet. What we need is motivation! Let’s stay motivated all summer long, and, until you get to your goal!

















 

 



































  






Imagine your body will become nice and thin. You can wear whatever you want without any worries!! How great is that! We can’t stop here, let’s keep going!    



Friday, July 6, 2012

Are carbohydrates the enemy?



Most people think carbohydrates make you fat and should avoid when you on a diet. But, that’s not true. Carbohydrate is most important energy source of the body. Without it, your body can’t do normal activities.

You will gain weight only when you eat too much carbohydrate. But, you don’t need to be afraid of eating carbohydrates.

If you eat carbohydrates only at breakfast and lunch, it will be used as energy.

If you eat good carbohydrate, it will maintain metabolic rates and boost up fat-burning system.

Eat carbohydrates that have lots of fiber and slow digestion. These carbohydrates keep low cholesterol level and get rid of toxin from the body.

Good carbohydrates are vegetables, fruits, beans, nuts, and seeds.

And bad carbohydrates are white bread, pasta, candy, sodas, energy and sports drinks, etc. 

Maintain good & nutritious food, and have a successful diet!

Monday, July 2, 2012

Simple exercise for belly fat






Summer is near, but does your abs ready for summer? Let me show you 3 simple exercises to lose belly fat. Exercise at home and getting ready for summer!


Exercise for abs






Lie down on the mat (or floor), and lift both legs up make 90 degree with your body. Lift up two arms parallel to legs.

Lift up upper body and make your fingertips close to your feet until you feel a stretch in abdominal. Stay up for 10 seconds. Repeat 10 times.





Lower abs exercise








Lie down and straight your body, lift your shoulders a little bit. Relax your fingertips and put on top of your forehead.









Inhale from nose and shrink your abdominal. Lift right leg slowly and stay up for 1 second, then put it down. Repeat 10 times on each leg.



Exercise for side plank and abs








Lay on your right side and straight both legs. Straight right arms to 45 degree and put your left hand behind ear, lift your elbow up towards ceiling.  









Lift left legs, at the same time, lift upper body towards to legs. Pull both leg and upper body towards to each other until you feel a stretch in your side. Repeat 10 times on each side.

Make sure you read carefully and do correctly for maximum results. Concentrate on your abs and put more strength in it during the exercise.
If you want a fast result, repeat whole set one more time.

Invest your time just 10 minutes a day, and get a nice thin stomach!




Sunday, July 1, 2012

Does Low calorie diet work?



Low calorie diet is one of the popular diet plans. This plan is a diet with eating only 800~1000 calories per day. When the average person needs 2000 calories a day, low calorie diet make you eat only half of calories. Theoretically or practically, low calorie diet helps reduce weight, but is it really helps your diet?

When you eat much less food than you normally eat, your body will turn into ‘starvation mode’. When the calorie you take is less than the calorie you consume, your metabolic rate will slow down. Then, your body will keep body fat - even protect the fat. Your body fat is going to be stored as energy for last.
But there is another problem. When your body stored the fat, the body will break down muscle for energy. In other words, muscle which helps metabolism and burns body fat will smaller. And basal metabolic rate (BMR) will decline significantly.
Also, low calorie diet keeps adding up cellulite. When it happens, your body couldn’t control hormone, so toxin will built up within the body. As a result, your immune system will weaken, and the body condition will drop tremendously from stress for eating low calorie.
Even your appetite will increase if you keep dieting with low calories.  And you might have yo-yo effect. It means your weight will gain back and gain more for future starvation.  
After all, low calorie diet has lots of negative effects.
It’s better to know what kind of food you should eat or avoid and how much you should have than just not eating. Eat nutritious food and do exercise that increase metabolic rate. And let’s do healthy diet!



Saturday, June 23, 2012

10 Essential things for your Diet!


There are many kinds of diet program, diet exercise and diet nutrition plan. You probably tried at least one of a kind, but sometimes it doesn’t really effective on your diet.
Here are 10 important things you should know about your diet. Let’s find out how to actually reduce body fat more effectively.   

1.      Do not skip breakfast!
-          When you wake up in the morning, you should eat breakfast in one hour. (You must!!)

2.      Start your day with Exercise.
-          While you were sleeping in the night, carbohydrates have been used up. It means, after you wake up, you can burn a lot more body fat than any other time of the day. Be sure to start exercise in 20 minutes after you wake up.

3.      Divide your meal 6-8 times in a day.
-          Split your meal into small portion, and your body will absorb it all without gaining body fat.

4.      Eat fresh vegetables, fruits & nuts.
-          It has low GI level (Low –glycemic food helps keep healthy blood sugar and insulin level in your body, so it’s good food for weight loss.), and contains unsaturated fat (unsaturated fat helps reduce body fat).

5.      Have a light Dinner.
-          Try to have most carbohydrates in breakfast and lunch, and for dinner, try to eat a little carbohydrate as possible.

6.      Try not to eat same meal.
-          When your body gets used to the food, fat will stack up in your body.  

7.      Keep away from sodas, sports and energy drink.
-          It contains corn syrup which increases blood sugar in your body.

8.      Drink lots of water.
-          Drink 2 liters of water per day (That’s four regular bottles of water!). It increases metabolic process, also burns calories.  Put bottled water where you spend most time in the house and carry out when you go out. It will help you drink more water and save you some money for buy drink outside.

9.      Eat food with a lot of Proteins.
-          Proteins help suppress your appetite and not keeping the body fat.

10.   Avoid Fried foods.
       -      Fried foods are not good for your health also for diet. It slows down the blood circulation, so it increases risk of heart disease. It also interrupts burning body fat. 
 

Thursday, June 21, 2012

How to get over food temptation


When you start a diet, you can’t get away from temptation of food. You might bear your hunger even though you have lots of appetite. But, if you only bear hunger, you probably fail diet. Let me show you the fruits that can control hunger cravings.

Generally people concern about eating proteins and carbohydrates when they’re on a diet, and tend to ignore fiber. But fiber is important for diet to balance your body. Daily recommended amount of fiber is 25g. It is better to have 25g of fiber, but if you’re a woman, you can have 15g of fiber. Most fiber can be found from nuts and polysaccharide- carbohydrates such as oatmeal and whole meal.  
If you can’t patience your hunger, you can simply have healthy snack called ‘Superfoods’.
Super food is very effective on weight loss, quiet down the hunger, and solve constipation problem . 3-at-a-time! If you use super food well, successful diet is just right in front of you. 

‘Superfoods’
Raspberry 1 cup: 65 kcal / fiber 8g
Cabbage 1 cup: 65 kcal / fiber 6g
1 whole Pear: 110 kcal / fiber 10g (asian pear)
Kiwi 1 cup: 110 kcal / fiber 5g / tons of Vitamins
Avocado ½ cup: 140 kcal / fiber 7g





How to reduce body fat


Here are 9 ways to get rid of body fat.
When you start a diet, you should eat 6 or 8 meals per day, and you need to keep carbohydrates and proteins in your meal. If you exercise together with your diet meal, you can reduce body fat even faster.  


1.      Cheat on Calories

Here’s some good news, once or twice a week, in the morning, you can have pizza, hamburger, or fries…it doesn’t make sense, but it helps. When you start a diet, appetite suppressant hormone call Leptin Hormone will drop. This hormone makes you feel full and satisfied. Also it does important work to maintain body metabolism. You should keep this leptin hormone by eating 20-50% more carbohydrate once a week to help your diet. 
2.      Eat before sleep

Not many people know that muscle is broken down and turns to energy while they’re sleeping. This will lead loss of muscle, bad effect on metabolism, and more importantly, disturb the action of losing body fat. Before sleep, you better have some proteins or nuts. 


3.      Before exercise, eat slow-absorbed carbohydrates
 If you eat slow-absorbed carbohydrate such as sweet potatoes before exercise, it will prevent loss of muscle and energy. You can possibly do more exercise and exercise harder. Before exercise, eat 20g of proteins and 20-40g of carbohydrate.

4.      Eat unsaturated fat
 It’s a good fat, and it’s also good for reduce body fat just like omega-3 fatty acid. Olive oil, peanut butter, avocado, eggs contains lots of unsaturated fat, and salmon, trout, tuna has many omega-3 fatty acid. It’s better to make your diet schedule with 20-30% unsaturated fat per day.


5.      Eat fruits that Burns fat
 If you eat too much fruits, your body will build up fat by collecting carbohydrates. So, you should have proper amount of fruits. The fruit that helps burns body fat is Grapefruits. Eating grapefruits for about 12weeks constantly brings improvement of metabolism and lowering the level of insulin. Also, Apple gives you good effect on burning body fat. Apple contains polyphenol which is good for strengthen the muscle and endurance. Especially it’s good for burns abdominal fat. 


6.      Calcium
Calcium is important for burning fat. It raises the absorbency of proteins, also it burns abdominal fat and boost fat-burning-hormone. People who take dairy product consistently lose body fat more easily is because the dairy product has tons of calcium.


7.      Drink Milk consistently
Drinking milk consistently helps you burn body fat. Study shows that people who drink milk burns 70% more body fat than people who don’t drink.


8.      Drink cold water!
Drinking cold water helps burn body fat than drinking warm water. Actually water itself is good for your body and increase metabolic rate. Furthermore, if you drink cold water, your body will spend more calories to balance up with the body temperature. Also, drinking two cups of cold water in the morning helps prevent constipation.

9.      Beans
Many people take proteins from chicken breast, egg, or protein powder. But, continuously taking protein from beans helps a lot in burning abdominal fat. Beans contain lots of proteins that make muscle as well as burn fat in your body.