HOW TO LOSE WEIGHT

Healthy food is very important for our body, by consuming healthy food, we will be protected from various kinds of diseases.

Here are 10 Healthy food for a healthy weight:

• Apple

Apples are easy fiber processed to combat cholesterol. Apples are also good for a good source of vitamin C. Apples contain quecertin, plavanoid to avoid cancer.

• Almond nut

Almonds are rich in fiber and protein, it is also good for the source of iron, magnesium, and vitamin E. Consumption of raw almonds or have been in the process for obtaining best value.

• Blueberries

Blueberries are rich in fiber, vitamin C, and antioxidants. Type berry others may also be an option that is just as good. Eaten time remain fresh for good health.

• Spinach

Spinach beneficial for the hair and skin due to rich in iron, magnesium, and vitamins A and C.

• Red beans

Edible beans have fiber, protein, iron, phosphorus, magnesium is high, as well as some vitamins and minerals.

• Broccoli

Broccoli is a good source of calcium, potassium, and vitamins A and C. To obtain best results do not cook too cook and stay away from using the sauce and the cheese is too excessive.

• tuber

Sweet potatoes are rich in vitamins. In potatoes are vitamin A, B, C, and E. Beyond that, sweet potatoes are also low in calories.

• salmon

Some of the major types of fish and seafood is a healthy choice, but salmon is the fish most good with proteins and amino acids omega 3 high.

• Wheat

Wheat is rich in vitamin B3, thiamine or vitamin B1, iron, fiber, and vitamin E. Consumption of wheat could be how fast you lose weight.

• Soy

Soybeans contain omega 3, calcium, and iron.

• Healthy diet

A healthy diet is a way to lose weight in a healthy manner. So that the body remains in good shape even though we are doing a healthy diet.

How to lose weight really is to do a physical activity which is accompanied by the consumption of healthy eating. With the weight of the proportional body will be primed, protected from various kinds of diseases and has the physical appearance of a great body. Physical appearance also has a nice body positiif impact on self-confidence.

Here's How to lose weight fast:

1. Begin today!

Act now, do not procrastinate, the more you delay the more lazy you. In the end it was never done. The sooner you do, the sooner the results can be seen.

2. Use a realistic goal

Determine the purpose at the beginning of the program. With a clear goal, it will be easier to reach your ideal weight. For additional motivation, hang hot pants or your favorite jeans that have long been hiding in the closet, an eye-catching place.

3. Do not be enforced

You need 1200-1500 calories / day so that the body is always healthy. Chop up the remaining 600 calories to 800 calories / day will slow down the body's metabolic system. When the metabolism is slow, then the fat to accumulate in the body is also getting bigger. Instead slim, it could be coming disease.

4. Promote morning meal schedule

Do not negate the morning meal. A research revealed that 4,000 people who successfully lose weight are those who could not forget breakfast. If you have breakfast 9am 7am change so that the combustion system power begins early and quickly.

5. Check your breakfast menu

Start the day with breakfast 300-500 calories, but not only with the high fat diet. "Choose a loaf of bread, use whole-wheat toast with 1 cup of salad, plus 1 egg omelet. Or, 100 grams of rice with 1 piece of fish plus 1 cup of vegetables, "instigation dr. Pauline Endang SpGK, clinical nutrition specialist doctors in Jakarta.

6. Chewing was 36 times every meal!

Try calculation, what is the amount you chew at mealtimes? If less than 36 times, try more. The longer you chew, the food would be more easily processed, you will also be easier to feel full.

7. Drink plenty of water

How to lose weight can drink plenty of water. Dehydration can interfere with the body's metabolism system, "said dr. Endang. If you are diligent in drinking water of 1.5 liters or 8-10 cups / day, without any diet, then your weight within a year could fall by up to 2, 5 kg.

8. Motion, dong!

Sports all 60-90 minutes, 3-4 times a week, must be done. Combined aerobic shape of jogging and walking, respectively alternating every three minutes, enough to burn fat efficiently. If never, walk around the house or in the office all 5 minutes of each interval of one hour can burn 200-300 calories.

9. The more fiber

Fiber also has a major role in driving fat. The more fibers that enter the body, the volume of stool will be enlarged because of the faster-shaped fiber absorbs water. Adults need 21 grams of fiber / day. "If you commonly eat fruits and vegetables, increase the portion to 5 cups / day. Divided into five meals, "anjur dr. Endang.

10. Is it enough to just fruit consumption?

You will easily starve if just eat vegetables or fruit. Enter the 15% -20% protein in each menu to increase metabolism. Digestive system needs power to do the metabolic system.

Ideal Body Weight

The ideal weight can be achieved if you can do 10 landing at the top. It takes the process and effort, with 10 activities over my ideal weight flavor can be achieved.

How to calculate your ideal weight women

Female ideal body weight (kg) = (height (cm) - 100) - (15% x Height - 100)

For example, if there is a woman has the height 170cm, then how to calculate the ideal weight:

(170-100) - (15% x Height - 100) = 59.5 Kg

How to calculate the ideal weight of men

Male ideal body weight = (height (cm) - 100) - (10% x Height - 100)

For example, if a man has a height of 180cm, then how to calculate the ideal weight:

(180-100) - (10% x Height - 100) = 72 Kg

Fast diet is a diet that desire by many people, all want a quick but healthy diet. Many people assume that fast diet are not good for health, but if we do it right, our bodies will remain fit and healthy even though we do a quick diet. Healthy food as one way to lose weight is good.

Slimming body is a product / equipment / food / vitamin that is used for slimming the body. Now many people are looking for natural or unnatural body slimming. Now many outstanding slimming body are quite varied. But we have to be smart to select it in order to achieve our objectives without harming health. So choose a way to lose weight is healthy.

Health

By adopting a healthy lifestyle at the top of the ideal health will be achieved. The health of our bodies is much more important than anything, it's useless to have money when our health impaired. When discussing health, then the following interesting topics about the world of health:

• Women's health
• reproduction health
• eye health
• Child health
• dental health

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HOW FATTENING AGENCY FOR BODIED PETITE

Are you among those who bodied ectomorph so difficult to get information on how to fatten the body? Consider the following tips:

Many people come to the gym (gym) with a variety of reasons. Anyone want to lose weight, maintain body shape, to want to gain weight and muscle mass.

For those of you who ectomorph body type, almost certainly your target is to gain weight and muscle mass.

If some people want to lose weight, then another case with you. Because including ectomorph, then put on weight is your MAIN TARGET.

HOW TO KNOW BEFORE  FATTEN THE BODY, KNOW YOUR BODY TYPE

Actually, if you really have the ectomorph body type?

Previously, the type of the human body is divided into 3. Namely ectomorph, mesomorph and endomorph. Genetic factors play an important role in determining your body type. However, that does not mean it is a barrier for those who want to lose weight, or gain weight.

In this article, we discuss how to fatten your body for the ectomorph body type.

What it ectomorph?

If you are an ectomorph body, its main characteristic is to have a thin physique. Also, bone structure tend to be smaller than most people.

In addition, the ectomorph body types have very little fat and the ability to store fat in a large amount is also less.

• High & Slim

Ectomorph body type tends to be high, but very thin, with narrow shoulders, as well as the high metabolism.

• Hardgainer

Due to a high metabolism, then it is likely the body to store fat is also less and less. Ectomorph body type is usually called 'hard gainer' since struggled to build muscle.

However, it does not mean you can not have the ideal body shape as you desire.

You can still get to do the two most important step. Namely diet and exercise routine.

HOW FATTEN AGENCY WITH THE BEST DIET

As a way to fatten the body, which is the key factor is diet.

Similar to lose weight, adjusting the diet remains an important factor as a way of fattening the body.

Anything you can do to this diet?

• Counting Calories

When entering the bulking mass or gain weight, counting calories is not likely to do.

Yes, in this mass usually you always override this way and prefer to eat anything. In fact, counting calories is also very important as a way of fattening the body.

Because with counting calories, you will be able to see any development of weight gain that you do.

• Increase Protein Intake

Macronutrients such as proteins, carbohydrates, and fats, are very important to maintain your body's energy.

And protein, is a macronutrient that is very important in the process of protein synthesis. Obviously, this is very good for GROWTH & RECOVERY muscles of your body.

With rapid recovery and maximum muscle growth, then you'll get the results you want.

Food sources of protein you can consume include meat, fish, and eggs. It would be better if you add a protein in a protein shake before bed to speed up your recovery.

• Do not Fear Being Fat

Perhaps you are familiar with a thin body. But if you really intend to muscle-building program, then you should be prepared that the levels of fat in your body will increase.

When the surplus calories, then you can increase body weight. Increased body weight is expected from the increase in muscle mass.

• Add Gainers

Gainer weight gain or milk is the best friend for you.

Gainer is a supplement containing high calories and protein that can help you gain extra muscle mass and makes your body is always in an anabolic state.

In addition to high-calorie, Gainer also contains amino acids, vitamins, minerals, carbohydrates, and fats is certainly very supportive program to gain weight.

What are the benefits gainer?

1. Increase Weight and Muscle Mass you.
2. Meet the Needs of Your Nutrition.
3. as a Source of Energy.

While you understand the importance of adding gainer on your program, then immediately get the best gainer this product before you fail to get your desired weight.

• Sample Diet Can You Apply

Breakfast

- 1 egg omelette or boiled eggs

- 3 slices of whole wheat bread / 1 cup oatmeal

Morning Snack

- 2 slices whole wheat bread / 1 cup oatmeal

- 1 apple / citrus / pear

Lunch

- 150-250gram chicken breast / fish / beef

- 100-150gram brown rice

- 100gram vegetables

afternoon Snack

- 2 slices whole wheat bread / 1 cup oatmeal

- Milk is high in calories and protein (weight gainer)

before Exercise

- 1 banana

after Exercise

- Milk is high in calories and protein (weight gainer)

Dinner

- 150gram chicken breast / fish / beef

- 80gram brown rice

- 100gram vegetables

Note: Time to consume the menu above is not binding, can be adjusted for the exercise in the morning. The important thing is try to eat 5-6x a day in small portions, in order to increase your metabolism.

HOW FATTEN THE BODY WITH EXERCISE THE RIGHT

After applying the appropriate diet for weight gain program, let alone how fattening the body can you do?

Of course, is to do a sport or exercise.

Do not just think practice is only for those who wish to lose weight, it is also necessary for those who want to add weight.

• Perform Compound Exercises

You must already be familiar with this exercise. Yes, compound exercises are exercises that involve many muscle groups and joints.

Since many muscles involved in one workout, then this exercise is ideal as a way to fatten your weight.

Barbell bench press for example. This exercise is very popular as a form of exercise for the chest muscles. Additionally, the bench press exercise also targets the triceps, core, and also your deltoid.

If you want to IMMEDIATELY get the ideal body, make sure you include compound exercises in your workout activity.

• Do not exercise Excess

Exercise is so primary key muscle-building program. Even so, the exercises also do not have to do every day.

Why?

If you continue to practice every day with the hope of increasing muscle mass quickly, precisely this could be a hindrance to your program.

Exercise every day, you'll catch overtraining so that muscle growth is inhibited. Please also provide break time for your muscles to recover and grow.

Often recommended amount is 3-5 times a week workout.

• Do Too Much Cardio Exercise

Both weight training and cardio training is needed in the process of muscle building.

Especially cardio exercise, you should not too often do cardio let alone do it with high intensity.

The more exercise you do, the more calories are burned. If a calorie deficit is the case, then the weight gain is inhibited, can even lower your weight.

After diet and exercise, then the other things that need to be done is adequate rest and supplementation are telling as a way of fattening the body.

Although not the main, quite important supplement to help you get the results you want. Because the supplement is to support the results of the exercise and diet that you do.

For now, you may forget completely the other products on the market. The quality is not standard makes it too difficult to imagine the result.

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THE DANGERS OF OBESITY FOR CHILDREN AND ADOLESCENTS

Genetic Factor In Childhood Obesity

Obesity puts children in danger, in which children are more at risk of developing type 2 diabetes, high blood pressure and even depression. Although lifestyle factors such as overeating and less active lifestyles contribute to obesity, genetic factors also play a role in this regard.

According to experts from Colorado State University Extension, have parents that obesity is one of the strongest indicators of a child will be obese. Obesity is generally measured by determining body mass index. The body mass index is calculated by dividing weight by height in inches squared. The result is then multiplied by 703. If the body mass index greater than 30, it is considered obese.

Endocrine system disorders are also associated with obesity. An example is the Prader-Willi syndrome, which occurs due to a defect on chromosome 15. Children with this condition will have excessive body weight. Symptoms will usually apparent at age 1 to 4 years. Children with this condition usually very hungry and satiated after eating difficult. If the child has a weight gain that can not be explained, endocrine disorders are likely responsible in this regard.

A study has been published in the "American Journal of Human Genetics" in November 2010, led by Joseph T. Glessner of the Center for Applied Genomics at Children's Hospital of Philadelphia. The study mirrors genomic study of thousands of obese children and those with standard weight to determine whether there is a pattern that can be found. Researchers found that those with variations in the number of derivatives, (the gene sequence is duplicated), are at increased risk of obesity is higher. People descended from American, European, and African-Americans were found to have variations in the number of higher derivative.

Genetic factors did contribute to obesity, but these factors are not the only contributor. Although children are genetically predisposed to obesity, a commitment to a healthy lifestyle through physical activity and proper diet can help minimize the risk. To minimize the risk of the child becoming obese, ask your doctor's advice about how to maintain a healthy weight. Children usually will imitate their parents. When parents make healthy lifestyle choices, then the child will learn good habits early in life that will carry over into adulthood.

Child Obesity Risk of Gout

Every parent would want their children healthy and well nourished. Children who are obese are considered more adorable than a skinny kid. In addition, many people think that fat is a healthy sign. However it turns out, children who are overweight (obese) are more at risk of developing various diseases in adulthood, including one gout.

Children may experience gout when they have a genetic disorder that causes them to experience hyperuricemia, where the condition of uric acid levels in the blood exceeds "normal" that is more than 7.0 mg / dl. However, children who do not have this disorder is still at risk, especially in children with a tendency to obesity. Gout probably would not they feel at the moment, but when they got older they are more at risk of developing this disease than children who are not overweight.

A study explain that obesity makes a person four times more likely to get gout than those skinny. And children who are obese will be faster developing gout than those who are obese in adulthood. Why is that? Children who are obese usually have irregular eating patterns so intake protein, fat, and carbohydrate balance. This could lead to a buildup of uric acid or protein purines more than normal especially in children uncontrolled intake of protein. In addition, obesity in children led to pressure on the joints and changes in the chemical process in the body. Changes in the chemical process in the body of a child causing trouble processing uric acid in the body which can lead to high levels of uric acid in the blood.

In an effort to prevent high levels of uric acid, it can be done by focusing on weight management was good. The process to reduce the weight of children do while watching the nutritional intake of children to child development is not compromised. It is not emphasized in the eating restriction, but apply a proper diet in order to eat more regularly. You as parents can prevent obesity occurs early by instilling healthy eating habits. Weight control children according to their age and height. If the child is already obese, you can consult a doctor so that their weight does not cause complications detrimental to good health for now want even when later he was an adult.

Obesity and Risk of Brain Damage In Teens

Weight gain was not only damaging physical appearance, but also has been studied to increase the risk of many diseases, including brain damage. Many studies have shown a link between the disease due to being overweight with cognitive problems. This capability refers to the brain process of collecting, analyzing and using information. According to research, people with heart disease or high blood pressure which is closely associated with obesity, has memory, thinking and analytical power is lower compared to those with normal weight.

Research conducted at the NYU School of Medicine reveals that the metabolic syndrome (MetS) can cause brain damage and cognitive impairment in adolescents. So far, research has linked metabolic syndrome to brain damage and cognitive. Researchers assume this is happening as a result of poor metabolism. Research also has found that the brain and cognitive disorders in adolescents with metabolic syndrome have even more severe effects. Metabolic syndrome is related to the problem of obesity in children.

In obese children, areas of the brain in charge of controlling impulsive, called the orbitofrontal cortex, tends to shrink compared with children of normal weight. The results of this study were presented at the meeting of the American Academy of Child and Adolescent Psychiatry at New York. Even in adolescents with a smaller orbitofrontal cortex, the greater the risk to become more impulsive. However, these studies have not found a causal relationship,

Obesity is known to cause changes in the immune system, and increases inflammation in the body. Increased inflammation can affect the brain and lead to obesity leads to inflammation, which damages certain parts of the brain. This causes the urge to eat more and more and eventually obesity.

In recent years, the number of children and adolescents who are overweight increased drastically. This is certainly very worrying. If this pattern continues sustainable, it will be more and more people are at risk of brain damage that disrupts the performance at work and school. Therefore, the experts give recommendations on parents to protect their child's brain to maintain a healthy weight. Parents can consult nutritionist about a healthy diet that is right for their child. A healthy diet also certainly needs to be balanced with regular exercise. Experts also argue that "a healthy body will have an impact on healthy brain anyway".

Danger Pregnancy in Women Obesity

Overweight or obesity is one of the things that have a high risk of various diseases. Many diseases are caused by obesity such as stroke, heart disease, diabetes and others. If we talk about the pregnancy, the question arises whether obese women with a body able to become pregnant, and if it is able to get pregnant if pregnant can safely and deliver vaginally?

If a woman has never been pregnant and have obesity, it will complicate pregnancy. If you are currently overweight, does not mean you will get the problems above. You can strive to have a healthy pregnancy, for example by trying to lose weight before becoming pregnant, or you can also directly consult with your doctor to get a better solution.

When you are pregnant and have excess weight, you do not try to do a strict diet. The gestation period is not the right time to do weight loss. Your baby needs nourishment and adequate nutrition for growth and development so that they are healthy and growing properly. During pregnancy, a woman would have to have more weight than usual. So, what weight gain is sufficient for obese women who are pregnant? Some experts recommend weight gain in the range of 5-10 Kg. For your case, you should consult with your gynecologist. For some cases, even doctors recommend not to increase the weight. Having a fixed weight, does not mean you reduce food portions than recommended by your doctor.

Basically, obese women can have healthy babies and are born perfectly. However, obesity during pregnancy may increase the risk of various complications that may occur in the mother and fetus.

The risk of fetal maternal obesity:

Congenital defects, such as heart defects and neural tube.

Risk Mothers who have obesity:

• Abnormal high blood pressure, gestational diabetes mellitus (diabetes during pregnancy) and preeclampsia
• Babies born to great
• Delivery by caesarean section
• The occurrence of miscarriage and fetal deaths (stillbirths)

The choice of food during pregnancy for obese women

Such as pregnant women in general, you should consume a variety of foods vary. Ask your doctor about foods that contain calcium and folic acid for the growth of your baby. To get a healthy pregnancy, a step that you do the same with pregnant women in general. You must consume varied foods and make sure these foods contain enough nutrients for you and your baby. Additionally, you can also do regular exercise (type of exercise tailored to the doctor's advice), avoid alcohol and smoking.

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