TIPS FITNES - THE MOST COMPLETE GUIDE

Do you currently decide to start practicing fitness? Congratulations! You have taken the first step to have a more healthy body and fit. Read More How Fitness - The Most Complete Guide to completion, and you will get into shape in no time.

Many health experts say that the practice (Gym) is a wonder drug. According to experts, fitness can cure various diseases, such as some forms of heart disease. Gym has been proven to prevent and cure people of cancer. Gym can help cure arthritis or rheumatism. In some cases, Gym also has healed people from depression.

In addition, of course we also know that other fitness benefit, which helps you lose weight effectively. Gym is able to make your body become lean and contains solid look.

To get all the benefits of it, of course, there are conditions. Your body must keep moving and moving. This does not mean you have to follow a strict pattern of fitness, time consuming, and in severe levels (although actually it is able to deliver a truly maximum). In fact, you can get the benefits of various types and levels of fitness exercise.

If you want to lose weight, and also have a healthy body, then fitness is the answer. Most importantly, you do regularly fitness and feeling good. Pleasure is the key. If you do something with half-and-half, then the result would not be maximal.

Can not wait to have a healthy body with the ideal form? Through this long article, CaraFitnes.com will help you understand how fitness is good and right for beginners.

Preparation phase

The first thing you should do is to evaluate, Gym shape as what you should do. Are strongly advised to consult first with a doctor, particularly for those who suffer from serious disease and for those who are aged over 45 years. In consultation with a medical expert, you will know how heavy exercise you can do. This will minimize the risk of malicious that may arise.

But in fact, the right fitness exercise almost no risk for anyone with health conditions like anything.

Once you have done the evaluation, the next step is to set goals. For example, if you want to practice three times a week? Do you want to look ideal body shape? Or do you want to lose weight to 10 kilograms? Whatever it is, specify the destination. This will make your workout more focused.

Make sure the destination you create has the following three elements:

1. Clear
2. Realistic
3. Short / No rambling

Please note, however, that the condition of your health, whatever your goals, start any fitness exercise with caution. Starting slowly, the load is not too heavy, and time is not too long. Most beginners make the mistake to start fitness training too aggressively, because it thought that only in that way they will get instant results. When finally their bodies ache, fatigue, or even injured, they finally gave up.

Most of the starters I encountered surrendered for exercise too much in the early phase. After the exhaustion and did not go get the expected results, they suddenly stop practicing. We need to do in the initial phase is habit forming, or habbit. The formation of this habit is a factor of importance. A stone can be perforated for water droplets continuously. Doing fitness exercise as well as the water droplets, which gradually but consistently. The results you get will be maximum.

Remember, nothing is instant in the world. Everything needed process. If you want maximum results and last a long time, do everything slowly. Enjoy your workout.

Term in Fitness

Before starting a fitness exercise at the gym or fitness center, there are some terms you need to know. Here's a list of terms commonly appears on fitness exercise:

Stretching (Stretching)

The type of exercise that aims to improve and strengthen the range of motion of the joint. In general, muscles, tendons, and joints will become shorter over time. This is due to aging, as well as the activity of the body is less active (example: too long working at the computer without ever exercising).

Strength Training (Strength Training)

Some call it weight training, or resistance training. This type of exercise aims to increase strength and muscle function. The focus of this exercise is to strengthen each muscle group. Examples of this type of exercise is weight lifting and push-ups.

Maximum Heart Rate (Maximum Heart Rate)

The maximum heart rate is certainly based on a person's age. Estimated heart rate associated with the maximum age of a person. How do I know your maximum heart rate? Use this formula: 220 minus your age. The result is an estimate of the maximum heart rate. Please note, this is only an estimate.

Set

This term is usually used when we talk about strength training (strength exercise). The purpose of this term is to repeat the same exercise in a certain count number. For example, push-ups 15 times, then rest for a minute. Push-ups 15 times it is called a set.

Reps (repetition), or Rep

The point is repetition. This refers to the amount of movement you perform in a set. In the example set of push-ups on top, we did 15 reps. If you do 15 reps, which means you do 1 set.

Heating (Warm Up)

When doing the exercises, the muscles, joints, and tendons in your body will stiffen. The heating is done to prepare your body before experiencing these tensions. Your body can be heated with light aerobic movements like walking. When you walk for a few minutes, the intensity of the blood flow in your body will increase. In effect, the muscles and joints will heat up. At the end of the warm-up session, is a good thing to do stretching (stretching). Keep in mind, warming up and stretching are two different things. Stretching or stretching included in one motion cooling (cool down).

Refrigeration (Cool Down)

It was a light movement sessions are you doing to cool your body after heavy exercise. For example, after you walk on a treadmill, reduce speed for a few minutes. Walk slowly until your breathing and heart rate back to normal.

Examples of How Fitness For Beginners

Before starting a fitness exercise, it is very important for you to warm up. Similarly do some light stretching exercises. But do not waste your energy on this session. Save your energy for core exercises. Also do not forget to save energy in order to cool down and stretch after the exercise is completed core.

Virtually all health experts stressed the importance of warming up before doing fitness exercise. Heating, according to some health experts, like oil that lubricate the engine of the vehicle. Without oil, the engine will quickly overheat and eventually broken. You certainly do not want your body is damaged, do not you?

After a considerable warming, health experts recommend three types of exercise for your overall fitness exercise. These three types of exercise are: cardiovascular exercise, strength training (strength exercise), and flexibility exercises. These three exercises should not be done at once, but do each of these exercises regularly can make your fitness increases dramatically.

Here's an explanation of the three forms of the exercise in more detail:

1. Cardiovascular Exercise

Start by doing aerobics. Examples of aerobic movement is walking or running. In one session, do at least 20-30 minutes. Perform aerobic exercise 4-5 times a week. Make sure you practice hard enough. There are ways to tell if you've been training hard enough, or not. The trick is, sing while practicing. If you can sing easily, meaning that you do not practice hard enough. Add your exercise intensity.

2. Strength Training (Strength Exercise)

Start by doing one set of exercises that focus on each of the major muscle groups. Do not use a load that is too heavy. Burden could risk making your muscles hurt. Use the load that fits to your body. How do I measure it? Use the load you can lift as much as eight to twelve times in one set. If you want to increase the portion of practice, do not add dramatically. Add gradually, both in terms of weight, number of repetitions, or the number of sets. To optimize the results will be, do strength training at least twice a week.

3. Flexibility Exercises

Many health experts recommend stretching, slow, static, and continuing for three to seven days each week. Try to perform each stretch for ten to thirty seconds.

If you are in doubt whether the movement of the exercise you are doing is correct, please hire a personal trainer. Do not be too long, just one or two sessions only. Some fitness centers provide free coaching sessions when you have just joined. Take this opportunity to learn the basic movements. Furthermore, you can develop yourself in various ways, such as read tips and tutorials on this CaraFitnes.com website.

How Fitnes at Home

Gym should not be done in the gym. You can do it in your home comfortable. You also do not need to buy expensive fitness equipment. You can do exercises that nourish your body with heavy use. Exercise is meant is the squat (squat), the knee bends, sit-ups and push-ups. If you have a little money, it is advisable to purchase fitness equipment that is affordable to your pocket. This will make the training more effective.

If you prefer to fitness at home, some health experts advise buying home fitness equipment below:

treadmill

This is a home fitness equipment that is most in demand. This tool is great for cardiovascular exercise. If you choose to practice wearing this tool, start with a low intensity for 30 minutes. Do a "test sing." If you can sing easily, meaning the intensity of your workout is still lacking. Add slowly until you start panting and difficulty in singing.

Fitness Equipment "Free Weight"

Fitness equipment are included in this category are barbells and dumbbells. In general, the difference between these two tools is, longer than the barbell dumbbell. For beginners, it is advisable to wear a dumbbell. There are types of adjustable dumbbells that weigh. This dumbbell can use if you're new to fitness training.

Strength Training Equipment (Strength) Other

Included in this category is the weight stack (shaped plates with cables and pulleys), flexible rod, and a flexible band. Some experts say that the flexible band is great for beginners, because usually provided instructions are easy to understand on this instrument. However, the use of this tool for the long term is not recommended. In a long time, the muscles of your body will adapt to this tool. You'll need another tool that is more challenging.

Stability Ball or Swiss Ball, or Exercise Ball

While these tools with user guide, but many experts recommend for beginners to avoid the use of this tool. If used incorrectly, then the consequences would be fatal for the body. If you can not maintain balance, it is probably for a very big fall. As a result, the body can bruise and injury. If you are interested in doing the exercises wearing these tools, learn how to use them well. Use of good will give a very nice effect on your body.

Video Training Fitnes

There are lots of fitness training videos that you can watch for free on YouTube. You can also buy several fitness DVDs are usually sold at a gym or fitness center. If you choose to watch video fitness exercise, make sure you watch it first to complete. Do not until you try to follow the instructions, when you have not watch until the end of the video. Why should it be to finish first? At least we could observe the structure and form of exercise appropriately. For maximum results, it is advised to exercise in front of the mirror. The goal, for each form of exercise we can do it right. If there is no mirror, you can ask the people closest to watching every move you make.

Thus tips and a brief tutorial on how fitness. Hope this article helps you get the body you desire. Congratulations to practice

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HOW FITNESS IS GOOD AND TRUE

You want to know how fitness is good and right? You want to start practicing fitness but confused where to start? You want to start doing weight training that is true, but do not know where to start? You are desperate to enter the gym, or a gym, and you do not know how to use fitness equipment in there? No need to worry. Read this article to complete, and you will get answers to these questions.

On this occasion, I will explain the basic rules to start doing fitness program whatever your goal; whether it's to add strength, lose weight, increase muscle, or just improve the vitality of the body. Whatever your goal, this article will help you start a fitness exercise in a way that is good and right.

If you often fail when dieting or cardio exercise, then try to do strength training (strength training). Strength training provides results far faster and far more optimal than diet or cardio exercises. 

Consistent exercise (over two times each week, for twelve weeks) can provide the following benefits:

• Increase the size of the muscle fibers;
• Increase the contractile muscle strength;
• Increasing the power of veins;
• Increase the strength of ligaments.

Can hardly wait to see how fitness is good and right? Read this article to completion, practice all the techniques described in this article, and you'll get the perfect body in no time.

Some Fitness Exercise Etiquette in Gym

• First, always bring a towel when practicing in a gym or fitness center. Use the towel to wipe the fitness equipment you've used recently.
• Make sure you put the dumbbell or barbell that is over you wear into place, in order of severity. Do not let you put it carelessly, so as to make people want to wear it then becomes a loss to find a dumbbell or a barbell with a weight he needed.
• Do not extend the time you spend in wearing a fitness tool, when you know someone is waiting to use the same tools. If possible, practice alternating with the person. The trick, first you do a set of exercises. And submit tool for the person to do the exercises for one set anyway. Then, you can practice as much as one set. And so on. The key is good communication. Most people would want to do so, as long as you ask politely and respectfully.
• Leave your communications tools in a locker, or in a vehicle. Mobile phone or smartphone you will only disrupt your focus and concentration. Get rid of all of it during the on-going exercise.

Some Common Mistakes to Avoid in Exercise Fitness

• For starters, do not directly practice tool wear too heavy, which is not in accordance with the ability of your body. Always start training with a lightweight tool, or at least according to your ability. If after completion of the first exercise your body feels pain, it could be you wear a tool that weighs exceeds the capabilities of your body. If you continue reckless force that weighs tool wear exceeds the ability, your body can be injured. Muscle group you are targeting in practice sessions would not be able to develop optimally.
• Conversely, do not also use the tools that are too light. If you just play it safe, the results would not be maximal. The muscles of your body will not develop as you would expect. Use heavy that if you can lift for 10-20 times. After some time, increase its weight little by little. Only in this way the muscles in your body can develop well.
• Perform reps too fast. The muscles in your body will not grow if you lift weights too fast. Lift up the weight slowly. Try not to be too slow. By lifting the weight slowly, the muscles in your body will develop slowly but surely. You will also reduce the risk of injury.
• Resting too quickly, or rest too long. Both are not good for the development of your body. During breaks in the break between sets recommended is between 30-90 seconds. With the rest in the right time on a regular basis, your body will become conditioned to always fit.

How Fitnes Good and True

Guide to Exercise This

The exercise is designed to achieve wellness and overall health and maximum. Gym workout is designed for beginners who have never been to fitness at all, and also for those already skilled in this field.

Most of these exercises wearing fitness equipment engine manifold. It was deliberately designed for beginners who parts his joints still less powerful. Another aim, so that the exercise could be more stable in terms of gestures. If you start with lifting weights, wearing fitness equipment type "free weight" such as dumbbells and barbells, you can get injured because the movement is not stable.

Use the machine to make parts of the body weak get strong enough support. Gym machine also makes muscles that are focused to be trained to become strong enough, before you later decide to practice to wear a "free weight."

Here's a guide to this fitness exercise:

• Do exercises at least two times each week. Strength and fitness was significant only will you get to do the exercises twice a week.
• Take one day off in between days of training.
• For best results, do a set that contains at least 8-12 reps. Remember, always use a load that is not too light and not too heavy.
• To get the perfect body shape, two sets (each consisting of 8-12 reps) should be carried out until your muscles are no longer able to continue. If your muscles are exhausted, do rest for 30-90 seconds.
• Do not lift weights too fast. One reps least you can do for 4-5 seconds. Do it slow and steady.
• Rest minimum of 30 seconds each set of exercises. Not more than 90 seconds. Take breaks between each exercise for 1 to 2 minutes.
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How Fitnes Good and True for Beginners

heating Cardiorespiratory

Cardiorespiratory related to the heart, lungs, and blood vessels. Which became the focus of the exercise is the heart and respiratory system.

Warm up for 5-10 minutes cardiorespiratory moderate intensity. You can use a treadmill or elliptical trainer. If you like, you also can do simple exercises such as walking, or doing jump rope. The focus of this warming is to train the large muscles, increase blood flow, and heat up the muscles.

Weight Training

leg Press

Sit on the leg press machine. Put both your feet tapping footing leg press machine. Keep the same width as your shoulders. Hold the handle grips, or the side of the chair. Bend your knees, and lower weight on the foot as far as possible. Try to position your hips are not changed.

Remember, do not lower the burden too much so as to make you curl your hips off the chair. Then, slowly, push the load. Use the power of which is concentrated in the heel. Do not use the power of the toes. When the load has reached the highest position, do not "lock" your knees. Having arrived at its farthest, lower back load slowly. You can vary the position of your feet to make a variation of the angle of the muscles.

leg Extension

The next exercise is to use the leg extension machine. There are several things you should consider. First, sit down and find the most comfortable position. Adjust footing (pad) and / or the seat so that your knees hang. Footrest should be in the lower part of the shin. Hold the handle firmly, and make sure your hips are not lifted as the exercise progresses.

Now, move your feet, up to your knees straight. Make sure your sitting position remained flat. You can add to the load slowly. Key position for a few seconds, hold briefly, then slowly return the leg to the starting position. Do it for a few reps. This exercise will make your muscles develop rapidly. Remember, do not swing the load. The truth is lifting slowly. A rocking motion will not give the maximum effect on your body muscles.

Lying Leg Curls

Position your body in a state of lying face down. Face down. Associate your heel on the ground rollers (roller pad). Position your legs should be straight. Keep footing (pad) was in the back of your ankle. Grasp the handle firmly in order to position your body has not changed for the exercise progresses.

Make sure the machine is in the stomach flat. Slowly, lift your legs until your hamstrings muscles to contract fully. Hold briefly, then lower the load slowly back to the starting position. Again, do not perform a rocking motion. Lift up with your leg strength slowly.

Seated Leg Curl

Perform movements such as the instructions contained in the seated leg curl machine.

Wide-Grip Lat Pull Down

To begin the exercise using this machine, position your legs just below the kneepad (footing for the knees). Your feet should be flat on the floor. Grasp the handles firmly. Pull the handle down. Position the handles in front of your chest. Bend your back a little bit.

Make sure your elbows remain under the handle. Stop with the position of the bar (rod) just in front of the collarbone. Slowly, return the bar to the starting position. Do not mirikan your body too far. Remember, tensile load using the power of your body.

Machine Bench Press

The use of this machine is the same as a regular bench press exercise, only this time use the machine. Follow the instructions that are usually printed on the machine of your choice. Be sure to perform each repetition slowly.

Machine Chest Fly

This tool is also known as the Pec Deck Fly. How to use as follows. Sit on the machine with your back flat on the mat (pad). Position your arm on the lever bearings. Position the upper arm approximately parallel to the floor. Push the lever with both hands simultaneously. Push your chest slowly so depressed in the middle. Return the lever to its original position, until your chest is wide open. Repeat several times.

Triceps pushdown - Rope Attachment

This exercise is basically exercise the triceps pushdown only with extra hooks a rope. Pull the rope as far as possible, according to the capability of your hand. The goal, so that part of your triceps to contract perfectly. Try to keep your body upright, do not tilt.

Machine Bicep Curl

Follow the instructions printed on the engine you choose. Every gym has a bicep curl machine in a different form.

Machine Shoulder (Military) Press

How to use the same as we use a shoulder press machine.

Ab Crunch Machine

Exercise using this machine as the movement of sit-ups. This machine helps add a load so that the muscles of your body develops the maximum. Read and follow the instructions on the machine that you choose. Be sure to do reps slowly and steadily. Concentrate wear your abdominal muscles to push the load. Meanwhile, make your feet relax.

Air Bike

Lie down in supine. Place your hands behind your head. Raise your legs so your thighs in an upright position. Keep the bottom of your feet facing the floor in parallel. Slowly, curl up and move your left elbow to the right side of the body. Lift your right leg, so that the right knee meets the left elbow. This movement is similar to the movement you do when riding a bike.

The exercises that I show in this article can form the muscles of your body perfectly. Do the above exercises in the same order. It's important for you to do exercises that focused on the largest muscle groups to the smallest muscle groups.

Fitness Correct Procedures

Some additional tips for the results that you get the maximum.

• Drink plenty of mineral water. Try to drink at least 8-10 glasses of water every day. Do not get dehydrated. Dehydration, or lack of fluids, will make your body weak. As a result, the exercise will not run optimally. During the on-going exercise, try to keep drinking plenty of water.
• Eat foods with adequate nutrition and balanced. Do not overeat. Keep your body gets protein and carbohydrate intake is sufficient. The point, in order to fit your body back after doing a series of strenuous exercise.
• Stay away from cigarettes, stay away from alcohol, stay away from drugs, stay away from fast food. All this will only damage your body. Exercises you can do is be useless if you eat it all.
• Record all things. What you are doing, and what you have done. Noting the development of your body. This will make you know what exercises to do to achieve the goals that you set at the beginning.

Similarly, how fitness is good and right that I can convey. If you have some additional tips, please write in the comment column. If you feel the great benefits after doing a variety of exercises that I recommend, you can also write it in the comments field.

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TOP 8 WAYS TO BURN FAT ACCORDING TO RESEARCH

TOP 8 WAYS TO BURN FAT ACCORDING TO RESEARCH

Imagine if you could scrape your body fat more quickly than the conventional ways that you have been doing.

Reduce the time to eat, run for hours, or even not eating and drinking, is the way that makes the conventional diet of fat in your body is hard to go and make your pain.

Well, as the development time, researchers from around the world managed to find the right formula scrape the stubborn fat in your body. In fact, this way is easier and safer than the conventional way you normally do. Anything?

Grab Bag Get rid of Fat

Next time if you want to walk around the block housing, do not forget to wear your backpack. Fill the bag with a load of 20 percent of your body weight. A report of the American College of Sports Medicine found that this method can burn fat up to 30 percent.

Walking with a stick in each hand also provides multiple benefits for you. You will be longer, the pressure on the waist decreases and your energy will increase by 67 percent, as reported in the Journal of Strength & Conditioning Research.

When the Cold Weather Exercise

During cold weather exercise can help burn more fat. Scientists at the University of Gothenburg discovered, while exercising in cold weather, carry brown fat calories from fat layer so that the layer of fat was reduced.

"All that you can get with just a 4 minute workout at a temperature of 4 degrees Celsius," explained Professor Mike Cawthorne of the University of Buckingham.

Another study at the University of Nottingham found that exercise during hot weather also activate brown fat.

Stomach Sixpack with Simply Sleep

Studies conducted over 5 years at Wake Forest University in the US found that between 6-7 hours of sleep per night is the best time to reduce fat in the abdomen.

"Give yourself a pause time of 3 hours since you complete the exercises in the gym up to the bed," said Dr Louise Reyner in Loughborough Sleep Research Center.

"The exercise will stimulate the production of adrenaline also affects the quality of sleep," he added.

Burn Fat in 134 Heartbeats / Minute

Research at the University of Colorado found that someone training with the maximum heart rate 134 heartbeats / minute can burn more fat.

Running is the best exercise because it can burn 0.7 grams of fat per minute, according to the findings of the University of Cape Town. The best way to determine your heart rate during exercise is to use a heart rate monitor.

Lifting More Explosive

The team of researchers at Ball State University states that when you lift weights, the best way to scrape the fat is by doing explosive movements, namely lifting weights in 1 second and down in 3 seconds.

They also claimed that lower body exercises such as; squats, lunges, and calf raises, is the best exercise to try this explosive techniques. The researchers recommend to drink a glass of fat-free milk after a training session is completed.

Consumed 600ml of fat-free milk after exercise to burn fat is almost two times more than consume fitness drinks.

interval Training

The study by a team of researchers at the University of New South Wales Australia found that 8 seconds of high intensity exercise followed by 12 seconds of low intensity is an effective way to cut body fat.

"Use the elliptical trainer or stationary bike while doing this technique (interval)," said Mack Parnell of Rebootpt.co.id.

"Make use 40-50 percent of your maximum strength. Repeat as much as 20 minutes twice a week to burn fat even more, "he added.

Spot 5 x Day

"To burn more calories, eat 5 small meals per day," said researchers at the University of Toronto. 3 diet should contain a combination of protein, carbohydrates and healthy fats.

Choose a menu of healthy and low in calories in your meal. Boiled eggs and wheat bread could be the right choice for breakfast. For lunch you can snack snack nuts or fruit. Adjust Similarly to other meal times.

Target 70 percent protein for every diet you consume, either from fish, meat, or fruit and vegetables.

Slim with 25mg of Vitamin D

The study, conducted by a team of researchers at the University of Minnesota found that increasing vitamin D intake can help you lose weight.

"Foods rich in vitamin D are salmon," says nutritionist Anita Bean. "100g salmon fillet contains 25mg of vitamin D," he said.

"Complete with healthy seasonings such as garlic, lemon and salad plus a combination of vinegar. Add to this olive oil (olive oil) to enhance the body's ability to burn fat.

"This food is a source of antioxidants to neutralize harmful chemicals which can lead to weight gain," said Bean.

HOW EXERCISE FITNESS TRUE

Here's How To Exercise Fitness True, given the many people who failed in fitness because does not know how to correct Fitness.

Often though fitness exercise but not accompanied by knowledge of fitness, he got not a beautiful body, but rather stiff and tired. As someone who wants to visit a street, should definitely know the way, if not the only person going astray.

Yesterday already discussed Exercise Fitness To Lose Weight, but after I created the article, I had thought that the step-step Fitnes True more importantly I would like to advance the truth, so I delayed making this article, but not what it is, than not created equal once.

Here's how fitness is right that you should consider before practicing total:

• Perform overall in terms of look for a gym that has a complete tool for the entire body so you are required to train all the muscles of the body you doing on schedule for 5-6 months. Try not until you have muscular arms and chest were athletic but your feet are not in accordance with the upper body. If imaginable will definitely look funny, because the upper body portion stocky lower body visible but not muscular.
• Do it gradually compute load and start from light load. Avoid using heavy burden directly, because it is very harmful to your muscles, so starting from a light load and then gradually to the heavier load. Most likely if you use direct load weight.
• Use the proper way by using tools and load as needed you do not force your muscles through weight that is too heavy to excess it can cause injury to your muscles.
• Do it gradually in the sense progressively increase the load and the more strenuous exercise eg in the first set to do 15 times with a load of 5 kg and then rest your muscles after it started again with 10 times using a weight of 7 kg and so on.
• Cardio take your time for this at least 30 minutes in tredmil did cardio two times a week can help you burn fat and good for heart health fitness balance it with you.
• A diet even if you should exercise routine in your food is not known yet confirmed your training will not provide maximum results so watch what you eat stay away from foods that contain high carbohydrate high levels of sugar and fried foods
• Make a healthy lifestyle for a healthy lifestyle

It's probably just the way Exercise Fitness True you need to consider, though seem trivial, but it was very influential success or not you doing fitness.

Keep the spirit, doing fitness as possible, until you feel the results.

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HOW TO LOSE WEIGHT 10 KG WITH HEALTHY AND NATURAL

There are so many ways to lose weight 10 kg you can get information from the internet or from health magazines. But not infrequently the various methods that are actually very accurate, failed to run. The cause of the failure of diet or weight loss program is actually also very common and trivial. Usually due to a poorly prepared mentally, inconsistent, and often violate taboos diet that you are running.

In losing weight, there are some important things you should always pay attention to and remember. Section 10 kg is not a small amount to be lowered in a very short time. Moreover, you are also not recommended diet by eating slimming drugs or chemical drugs like. Therefore in this article we will discuss how to lose weight 10 kg in a short time and experienced and also what things are causing the body to become fat, you need to avoid to help you lose weight. The causes the body to become fat will be discussed on page 2 of this article.

How To Lose Weight Fast 10 Kg with but Healthy

There are several things you can do to lose weight up to 10 kg, the better you do, the more weight down. Losing weight is not easy and it takes effort to get it, but what the results will be obtained? Your appearance will become increasingly attractive and will be more confident, and of course, the body will be healthier if the diet is done right. Here are some quick yet healthy way to lose weight up to 10 kg.

Diet program

The first step to lose weight 10 kg is looking for a diet program that is most suitable for you. Where diets are most likely to do, which is suitable for your body and not overly disrupt daily activities. There are so many healthy diet methods that you can use, just call it like diet mayo, OCD, conventional diet programs, and so forth.

Exercising Regularly

To burn the calories that has accumulated in your body, you should begin to change your habits become healthier. One way is to exercise more regularly again. Perform this simple activity at least 4 times a week. Sports that you do not need any heavy activity. Just do jogging, sit ups, push ups, yoga, gentle exercise or other activities.

Right Mindset

Do not expect beforehand that a diet method can certainly help you lose weight in a short time. How to lose weight 10 kg is not easy, the article you need consistency and the right mindset so that you really can achieve your goals. Just do it with sincerity while running a diet program that you do it consistently.

Motivation

How to lose weight 10 kg which in turn is to provide motivation for you. It is undeniable that everything that is implanted in the mind will be more effective to make someone become more consistent passion and doing the diet. For example being motiviasi you are to recover from a disease that does require you to immediately lose your weight. Thus typically the process will go more smoothly because there is a clear goal or purpose.

Reduce Carbohydrate and Sugar

Furthermore, you are also advised to reduce consumption of carbohydrates and also different types of foods that contain sugar. Call it the rice than white rice, cakes, chocolate, candy, and so on. The types of food as it can ruin your diet program you might have done for a few days or a few weeks. But that does not mean you should not eat or do not eat rice cakes. You should consume these foods as long as the limits or the portion already suggested in a diet program that you run.

Some Causes Body Being Fat General

Body fat is usually originated from trivial habit that is done repeatedly. Then the longer fat and cholesterol accumulate unchecked and eventually lead to obesity. Once you know what things you can do to lose weight, you also need to know why the body can be fat. The goal is of course to help you do a diet program to lose, but it is also important in the future to maintain the condition of your body in order to remain an ideal and healthy.

Many people assume that fat happens because people eat too much. But did you know that it turns fat can also occur because a person eat less? Besides fat can also occur because a person eating too many antidepressants that may be consumed in order to reduce the stress that is being experienced. Without you knowing that turns medication as it could slow down the metabolism and disrupt the balance of hormones in the body.

Besides other factors are chronic illness or because of genetic factors. If you have a family tree in which all family members you are fat, then your body will be more easily fat if you do not notice the pattern of your life. Stress conditions was also very influential and instrumental to make your body more fat. Because when you are stressed, cortisol levels will appear in greater numbers. Well, cortisol can be liberating sugars from actual muscle serves to collect fat in the abdomen. Thus you will also become easier obese.

The food portions are unrestrained certainly very easy to get your body fat. Especially in the modern era has been quite difficult to control diet and a healthy lifestyle. But if you want to be thin, do you also to not eat. Why is that? If you think logically, when you are lazy to eat or deliberately do not eat during the day, precisely at the next mealtime your stomach as you require to eat in greater numbers. This is because the body will lack the calories and nutrients needed by the body. Therefore, do not eat is not the best solution to lose weight 10 kg in a short time.

Less like that explanation on how to lose weight 10 kg in a short time and naturally. You do not need to eat a variety of slimming drugs that can actually have adverse effects for health if it does not match the body. No need to sacrifice health just to lose weight, health is primary. So this article and hopefully useful.

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30 WAYS TO IMPROVE PHYSICAL WITH FAST AND POWERFUL

Whether because of the hot weather, or perhaps due to less intake in the body, the body becomes more easily tired. If it is so, generally sleepy and lazy will descend and result in abandonment of the job. Not only that, but a variety of minor ailments such as the flu can be easily invade the body anytime.

Various activities undertaken, requires freshness and physically fit to do so. With a body that is fit and stamina are qualified, then the job will be more easily resolved without a hitch. Body fit, make a healthy body becomes more secure with mature protection.

Maintaining the health and fitness of the body should be done from now on. get used consumption of healthy foods and stay away from habits and intake that brings disease. Strong endurance not only protect you from the dangers of germs and bacteria, but also protects you from extreme weather conditions like rain, wind and the heat so oppressive. (See also: how to increase endurance)

There are many ways you can do to protect the body from harm and make the disease increased physical health as the example below:

1. Expand antioxidants

Eating plenty of antioxidant is the right step in maintaining a healthy body from the many germs and bacteria that can strike at any time. Antioxidants are substances that are so important for the body, especially to protect the body from free radical attack. Body cells damaged by free radicals, is one trigger a chronic illness such as cancer, vascular disorders or inflammation in the joints.

Free radicals can attack our body's defenses at any time and if a weak immune system, the body can easily subverted disease. This is why sufficient antioxidants in the body is a must and should not be abandoned. Endurance is stronger then the flu virus and other infectious germs will pass. (See also: foods containing antioxidants)

2. Inadequate water needs

Do you know how important the water intake for the human body? Keep in mind the body consists of 70% water when we are short of water, the body will become sick more easily. Increase your water intake can also keep the body from dehydration disorder which results in an easy stress, frequent headaches, fatigue and the causes of migraine.

Adequate body's need for water has many benefits such as helping you to stay focused and keep the body from harm bacteria and viruses so that the body will increase his physical strength. For those of you who like to travel or maybe at work or school, always carry water in your bag. If at any time you feel tired or maybe distractedly due to the danger of dehydration, quickly bring your water consumption.

The habit of always carrying water is one of the obligations that must be done. Even at home though, it helps if you prepare is always water at the table. When you feel tired, whether at work or school projects, direct drinking water that you bring. Put the bottle of water near you, an easy steps to keep the body from dehydration. Why so?

Many people are sometimes reluctant to simply walk into the kitchen and fetch water from there. If it is so, they would prefer to remain silent and do the job that is in front of them.

There are plenty of healthy drinks you can consume in addition to the need of water as well as juices and teas. (See also: dangers of drinking too much water)

3. Provide fruits and vegetables at home

The food was most excellent in refreshing the body and increase endurance so that the physical strength to get better is fresh fruits and vegetables. Vegetables and fruits are natural food ingredients that could be used as a menu choice to be consumed regularly every day. The best way to get to the maximum nutritional content of fruits and vegetables is to eat them in a raw state. But if you do not fit in with the menu then you should boil it first. Remember not to boil it in a long time.

The vegetables were cooked too long, it could lose substances and nutrients that are good for health. As a result the content of gizinyapun be less than the maximum. If it is so, then the body will get sick so that the physical condition is no longer prime.

For better results and guaranteed nutritional intake of your body, then provide always fruits and vegetables in your home. Fruit and vegetable consumption is done routinely able to keep your body from harm illness. (See also: forbidden foods when dieting)

4. Consumption of coffee with enough

Coffee synonymous with drinks that can help us to be more focused when working on something. But unfortunately the coffee consumed in excessive levels, even have the opposite effect. Excessive consumption of coffee can make a person awake at night is full or you may get headaches that persisted. Consuming coffee with a good dose, can improve a person's physical energy body. (See also: Coffee for anemia)

5. Avoid alcohol and smoking

Smoking and alcohol consumption are the two habits die hard, especially for those who had already known him. Both of these habits, is the culprit of many diseases even though kind of a dangerous disease. Consuming alcohol, especially at bedtime is a bad habit first 3 or 4 hours before you go to bed.

Nicotine is a substance that can create a lot of health problems such as insomnia and increased blood pressure. If this habit continues, your physical will be more easily tired and weak. As a result the performance of whatever you do, the results will not be maximized. (See also: the harmful effects of nicotine cigarettes)

6. Perform abdominal breathing

Doing abdominal breathing or diaphragmatic breathing also referred to is one way to increase your physical energy. This method is a powerful step in helping the body to be more relaxed and definitely avoid stress, abdominal breathing is a simple technique which only takes a few minutes to do so. The trick is easy enough to sit, relax and breathe deeply from your nose and slowly remove it from your mouth. Repeat this step several times when you are in the middle for a break or when you feel under pressure. (See also: how to cope with shortness of breath)

7. Sugar is a short-term energy enhancer

Many people think if sugar is an instant energy booster. But do you know if it turns out this is only true in the short term? Sugar may increase a person's energy, but only temporarily rest, reduced levels of sugar in the body will make you easily get tired.

It is important and you should notice is to maintain constant levels of sugar in the body. Also avoid sugar spikes decline abruptly. There are some of the best food you can consume for stable energy burning slowly in the body as well as grains. (See also: how to maintain normal blood sugar levels)

8. Stretches

When you do this type of work manually, make sure if you break even just 5 minutes away. Especially when you do the work, then sit all day in front of the monitor screen work can make you experience fatigue and decreased strength physical. Anticipating this, you can get up and stretch my legs, arms and your hands. Stretch to give the body more energy and relaxes your muscles are aching. (See also: sport jump rope for women)

9. Keep your mood

Mood and energy were all related to one another. For those of you who are in a bad mood atmosphere general decrease in energy occurs. As a result the performance suffers. But when you are a good mood then you will also be more eager in doing something. (See also: how to improve your mood)

10. Follow your body clock

Everyone has coined the body each hour. It is important for you to tolerate your own body clock. There are some people whose deeds were good in the morning but some kind people, good physical strength at a time when the afternoon or evening. Steps to determine your own optimal time is to keep your daily schedule on a regular basis ranging from eating habits, sleep and wake up at the same time on each day. As you already know when the best time for the body, then you can increase your productivity when you are in the optimal condition. (See also: food suitable for blood group AB)

11. Listen to your favorite music

Simple steps to improve the physical next is a way to listen to music. Has done a lot of research, if it turns out the music and energy linked closely enough. Sounds of high frequency will be able to deliver the energy can effectively divert a person's fatigue. Fulfill your ipod or cell phone with uplifting songs that you can listen to obtain extra energy when you need them. (See also: how to improve the focus)

12. Enough rest

Many people consider sleep for 7 to 8 hours a day can make their productivity decreases. As a result many workers and students who have more staying up so that the target they want to be reached. But do you know if the activity is in fact very detrimental to your physical and mental?

Those who sleep less are usually much easier emotional and physical conditions that are susceptible to illnesses. Sleep is a positive activity that can rejuvenate the power of the mind as well as your body. Sleep can also reduce the risk of onset of illness symptoms like flu and other diseases.

During sleep, the body will release the hormone cortisol, which is useful to improve the person's immune system against the disease. (See also: how to maintain mental health)

13. Expand protein

Protein is an important substance that serves as a body builder. When the body lacks protein, the body will be unstable and prone to many types of diseases. some diseases are caused due to lack of protein in the body include easy hair loss, skin color changes, the old wounds heal, less fluid in the body, digestive disorders, liver disorders and decreased endurance. (See also: due to shortage and excess protein)

14. Sport

Sports became one of the good habits that should be done routinely every day. Exercise has so many functions for the body, especially to improve fitness and endurance of a person. Metaboliesme exercise habits to make the body become more fluent. Not only that, but the perspiration in the body because exercise can also release toxins in the body.

Sports are used as a regular habit effect on endurance-boosting hormone that is increased so that the body is not easily affected by the disease. Besides circulating in the blood will also become more fluent. As a result the brain-supplied with sufficient oxygen. (See also: nausea after exercise)

15. Avoid stress

A traffic jam, the atmosphere is so hot to grip once the stress is increased. Stress is not handled properly evidently can endanger health. When someone is under stress, the hormones adrenaline and cortisol are released. Adrenaline is a hormone that can increase heart rate and raise blood pressure of blood in the body. While cortisol can increase blood sugar.

Stress can wreak havoc on the body's natural system that is useful to protect the body against various kinds of diseases. Avoiding stress can be done through many ways such as a leisurely stroll as well as a variety of other fun activities. Activities that do certainly make the body become more relaxed so that the blood pressure in the body can be decreased. (See also: 15 ways to cope with stress super potent)

16. Visit places of interest

Visiting a place of interest is one powerful way to chase away stress. There are plenty of options that you can go somewhere that has a natural panorama withdraw or full game area. Visiting places of interest can eliminate the stress that triggers the body easily tired due and excited. (See also: how to relieve stress)

17. Consumption of fish as much as 2 times a week

Fish is one of the ingredients good healthy food consumption because it contains protein, amino acids, vitamins, omega-3 and minerals good for the body. eating fish can lower blood pressure and reduce heart disease disorders. Not only that, but the consumption of fish also can improve health for the better, eventually your body will be more energetic. (See also: the danger of liver disease)

18. Eating foods are energy

Eating the snacks or maybe a snack can be done at once every few hours, eat foods with a little portion but the intensity that often turned out to be better than the eating great meal 3 times a day. This method is done to improve the body's metabolic system as well as to improve the performance of the brain with nutrients. As a result the brain will be more active.

The type of foods have a low GI can give you more energy because it can keep blood sugar levels. There are many healthy foods that you can use to support your daily energy additions such as grains, fruits and nuts. (See also: how to increase metabolism)

19. Brisk walking at dawn

Make a habit of walking for 10 minutes, can increase your body's energy. A study also indicate if a quick walk in the morning is an energy enhancer better than candy. The advantages of this activity is to help burn calories in the body and launched a metabolic system and development of organs in your body. (See also: how to shrink the bloated stomach by exercising)

Brisk walking can be done simply by walking around your house or yard. This simple exercise is able to boost the body fit so that the body becomes more fit.

20. Avoid junk food

The longer the production of junk food with all sorts of shapes and flavors vary capable of tempting so hard to avoid. Consumption of junk food is not good for health, especially for a long period of time. Junk food is able to make the body fit and at risk for many health problems. As a result of the physical condition is declining.

Avoid junk food can be done in many ways, especially by cooking your own meals at home. Cooking food made at home is certainly much healthier than you have to look for food outside. Many foods out there that are given certain additional substances to make people interested in buying. Although interesting but pregnancy is dangerous is certainly not good for the health of your body. (See also: 21 impact hazard to the health of fast food)

21. Consumption of fruit juice

Lemon is famous as an ingredient in tasty beverages brewed with hot water or mixed with ice. Lemon contains vitamin C is high enough so that it can become a supplier of antioxidants that are good for the body. Vitamin C in the lemon acts as a deterrent to the entry of bacteria and germs are able to harm health.

Consuming lemon not only prevent you from health problems, but when you are in a state of pain was, healing will be; sooner. For those of you who have gastric acid diseases, should eat a lemon in a way menyeduhnya using warm water.

Besides a role in helping prevent the body from disease hazards and good for healing, lemon is also a natural detoxification. Lemon juice is consumed regularly, can improve urination so as to assist the body in removing toxins in the body. Eating warm water with lemon in the morning, also helped the course of the digestive process in the body. The immune system strong with lemon, would make fisk force you to be better. (See also: due to shortage and excess vitamin C)

22. Garlic

For those of you who got the flu, you will be physically weaker and certainly do work that the center will be abandoned. Eating garlic raw, especially in a state can be a potent repellent flu. Although it is less comfortable when exposed to the tongue, but the properties of garlic unquestionable.

Garlic also contains antioxidants that are good in keeping the immune system and can be used as a quick solution to kill viruses that cause the flu. In the garlic, also contained either substance called allicin. This substance is useful to keep the body from bacteria.

Excess garlic is quite a lot not only as antibacterial but also to stimulate the production of white blood cells that play a role as a fighting germs. If not strong taste, you can eat garlic to mix it into noodles or soup. (See also: the dangers of raw garlic)

23. Chocolate

How to improve the capability and other physical health is by eating chocolate. Chocolate is useful to calm the mind and antioxidant concentrates. (See also: due to the excess antioxidant)

24. Spinach

Spinach contains a high enough folic useful in preventing DNA damage and vascular disorders. Eating spinach can actively keep the body more resistant to disease. As a result your body will feel more fit and fresh. In spinach, also contains vitamin C, fiber, antioxidants and a variety of other nutrients. You can eat spinach in a state of raw or boiled for a minute.

25. Broccoli

One more green vegetables are good in maintaining the health and the health of the body is broccoli. In broccoli contains substances that are good for the body. Not only contains vitamin C as an antioxidant in broccoli also contains many other good substances such as glutathione and vitamin A. (read also: lack of vitamin)

26. Watermelon

Fruit with red and meats that contain a lot of water has become one kind of fruit with high antioxidant content. In addition to antioxidants, watermelon also contains glutathione, which plays a role in increasing endurance in order not to get sick.

27. Ginger

Ginger is known as one of the plants that are not only used for add savory food, but also useful to keep warm. Ginger can be used as a stimulant of the immune system and cleanse the lungs by triggering the production of mucus. When the body feels less fit and tired quickly. Ginger can be used as a healthy solution by means brewed. Consumption while still warm, and the body will be spared from fatigue.

28. Honey

Honey has a sweet taste with healthy content is good for health. Honey can also be used as an antibiotic and acts as an antiseptic. Honey is useful in enhancing the immune system, maintain healthy skin and good for curing asthma. Consumption of honey regularly to prevent the body from disease activity in order to become more fluent.

29. Peanuts

Peanuts can be used as a daily companion especially in my spare time. The beans can be processed and used as a snack to accompany your leisure time. Peanut is good for the body because it contains antioxidants that can prevent the body from disease. Amazingly beans also contain vitamin E, omega-3 and zinc. Eating beans, helps the body to avoid many types of chronic diseases. (See also: 30 foods containing vitamin E and its benefits)

30. Consumption of yogurt

In yogurt are Lactobacillus that can boost immunity to fight cancer and infections. Besides yogurt can also help increase the number of white blood cells in the body so as to prevent the body from infection. With a healthy body, the activity as well as your physical strength will be better.

Not only exercise and physical activity enhancers, but eating healthy foods also be one thing that you must meet.

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31 WAYS TO PREVENT OBESITY NATURAL AND POWERFUL

Obesity is becoming one of the very important concern for everyone. Initially obesity is often a problem for the population in developed countries. But now obesity also affect the population in many developing countries such as Indonesia. Obesity is a condition when the body has a lot of fat. Physically obese people will look fat or very fat. In general, obese people will have a BMI value greater than 30. The most dangerous thing of obesity is the body more vulnerable to several complications like heart disease, diabetes, hypertension and kidney disease, so it needs to be a way to prevent obesity is to not be resumed.

Considering there are many complications of critical illness that can occur in obese people, then we need to avoid or prevent obesity. Here are some ways to prevent obesity and maintain a healthy body means you can do.

1. Give breastfeeding a baby

Infants ages 0-24 months are also very susceptible to obesity. Obesity can be derived from factors parents and talents of the baby's body. To prevent obesity in infants between the ages of 0-24 months is to give milk. Breast milk is better than extra milk that is often given by parents. Breast milk contains nutrients that are full and balanced with the needs of the baby itself. While such additional milk formula is preferred and practical, but can lead to obesity. Additional milk is full of nutrients, but also contains more sugar and several other additives.

2. Allow Children Doing Activities Outside the Home

Children are also very susceptible to obesity. Development of the era facilities were very special and full of kids. Because it is now a lot of kids who prefer to stay at home to play with gadgets or watching television. This habit can make increasing weight for children less physical movement. To overcome this, the children should be allowed to play outdoors with the supervision of a parent or adult guardian. Give some traditional games that require a lot of movement. Additionally encourage children to play with a lot of friends that trigger better physical movement.

3. Advice on Eating Habits in the Family

If you are married then prevent obesity can be done together. You can apply the rule as family meals regularly. This event will encourage all your family members have a proper lunch hour. This habit is very good for weight loss. Avoid giving excessive snack foods in children and instead encourage children to eat together. This method will also help teach children to have better eating habits.

4. Give Examples of Healthy Foods for Kids

Parents should be a good example for children. Children can understand about the types of foods and eating well. You can give examples such as eating vegetables when eating together. Then teach children to eat fruits that can nourish the body. This example will help children to know a good diet since childhood. While parents can maintain weight naturally.

5. Reduce TV Viewing Time

Looking at the various types of events and entertainment in front of the television is very pleasant indeed. You can get entertainment and mind become too depressed. However, if this practice is done continuously they can help reduce physical activity. It also can increase body weight. Viewing television will make your body are in the same position for some time. Even if you move the channels with the remote physical activity also becomes very limited. Therefore you should use break time not only to look at the TV but could be out of the house, cleaning the yard, caring for flowers or just a walk in the park.

6. Make a habit of Eating Slowly

The habit of eating slowly can help prevent obesity. When you eat more quickly because of the rush or habits then your stomach received many foods that are not refined. This causes the digestive organs work very slowly to smooth the food. Absorption of nutrients from food to be very slow and there are a lot of carbohydrates which settles in the body. The body's metabolism also walks very slowly and make all the organs of the body can not work properly. Because itulan eating too fast will make obesity.

7. Stop Eating Before Satiety

Habits stop eating before satiety is also very good for your body. You can get a better metabolic system. This habit will regulate all parts of the digestive organs. When your body receives foods that fit the needs of the body there is no buildup of nutrients in the body. Your body only receive food when hungry and had stopped before full time. Your abdominal organs become more healthy and avoid obesity.

8. Spot When Hungry

Many people are wrong when eating, this habit is associated with a time when eating just because you want. You eat just to eat while the body may not need food. Or if your body is actually not need food. Then this habit will encourage you to consume complementary foods or snack. Snacks contain lots of calories that can promote weight loss quickly. Because it was a habit only eat when you are hungry, including to eat a snack.

9. Limit Fat Consumption Excessive

One of the triggers being overweight or obese is the habit of consuming foods that contain excess fat. When you consume fatty foods then you should realize what the consequences for your body. Fat is needed by the body as an energy source or energy, but when the excessive amount of fat it will simply accumulate. While the fat burning process takes longer than when you insert the fat into the body. So limit excessive fat consumption habits.

10. Drinking Enough Water

Many people who have bad habits such as not drinking enough. There are various reasons that developing such an uncomfortable, causing flu or insipidity less attractive. To overcome this, you can use a special bottle sizes, such as mineral water bottles with a capacity of 1 or half a liter. Drinking enough water will help prevent obesity in a very natural way. Water will maintain fluid balance in the body and keep the metabolism running well. Because that water is essential to keep the body from obesity.

11. Drinking Milk Low Fat

Drinking milk is very good for the body. Milk contains many minerals like calcium, potassium and phosphorus. Calcium is important to support bone density and growth. While potassium will encourage the body to have a healthy heartbeat. Phosphorus helps the body absorb vitamins and other minerals. However, you should avoid drinking too much milk that contains fat. You can replace it with low-fat milk more healthy. It was indeed no more savory and fresh, but this milk is healthful.

12. Reduce Food Fried

Habits that have taken place in society is to consume foods that are fried. Especially during the rainy season the fried foods are considered food warmers. But all kinds of foods fried in vegetable oil can contain higher fat. This type of saturated fat into the blood vessels and increase the amount of cholesterol. If there is a buildup of cholesterol that can lead to obesity. Therefore limit consumption of fried food. (Read: due to the excess fat)

13. Use Olive Oil or Canola Oil

If you still prefer to consume fried foods, then you can try several ways. One is to replace the vegetable oil with olive oil or canola oil. Both types of oil are more expensive but also more healthy. Olive oil and canola oil contains unsaturated fats that are healthier. This oil can lower cholesterol in the body. It also contains no trans fat so that it can make your heart healthy. You can add olive oil for salad and is very healthy.

14. How to Change Your Cooking

Do you still often cook food by frying? Yes, this includes how to cook easy and can produce delicious flavor. But the fried food is unhealthy and can cause your body to hoard fat or cholesterol. Therefore you can try to replace fried foods with baked way, steamed or boiled. How to cook is more secure because it does not add the amount of fat and cholesterol in the diet.

15. Fulfill Needs Vegetables and Fruits

The habit of eating fruits and vegetables is very healthy. Vegetables and fruits contain fiber that can promote the health of the digestive organs. Vegetables and fruits are rich in fiber helps bowel movements to absorb nutrients and help the defecate more smoothly. Some types of vegetables and most fruit can not be consumed every day. You can make various creations such as salads and boiled vegetables, steamed vegetables, and traditional dishes such as ointment.

16. Without Sugar Fruit Juice Drink

Drink the juice could be a way to reduce the potential for obesity. You can make yourself a more natural juice compared to juice in containers. Juice in containers usually have added sugar, preservatives or sugar substitutes. The most healthy is juicing itself naturally without sugar or milk. Several types of fruit that could keep obesity and can be consumed in juice help for example; avocado, mango, strawberries, tomatoes, grapes and other fruit types. You also can combine with vegetables such as spinach or kale.

17. Consumption Substitutes Rice

The habit of eating rice was never able to be separated from the people of Indonesia. This includes custom long and difficult to remove. But the rice turned out to contain a higher glycemic value. Rice can be a source of refined sugar which will increase the sugar levels in the body. In fact, the essence of food rice too difficult to be absorbed by the body so that it can make the body faster fat. Therefore you can consume some foods such as wheat substitute for rice, quinoa, barley or corn.

18. Select Red Rice Weight Compared White

If you absolutely can not replace rice with other foods, then you can choose the type of brown rice. Brown rice is very healthy because it contains a lower glycemic value. Even as mineral nutrients in brown rice levels are higher than other types of white rice. Brown rice also contains higher fiber so that it can improve the work of the intestine and absorption of nutrients to support the body.

19. Set the food servings

To prevent obesity then you can also adjust the portions of food. It's better if you reduce food portions become smaller. If you use this method it can also be more frequent meals. The habit of eating large meals and rarely actually increase the risk of obesity. Eating smaller portions will increase the absorption of nutrients from food and make the digestive organs become healthier.

20. Keep Total Calories Food

Calorie food accounts for a very high weight. Excessive eating habits that will promote weight loss. You can try to regulate the number of calories that enter the body. This can be done with some ideas such as organizing any solids that enter the menu, vegetables and fruit what should be included in the food and avoid eating too much. Additionally consider choosing appropriate foods your activities. This will help burn calories faster.

21. Weigh Your Weight

Weigh on a regular basis will also help keep the body from being affected by obesity. This will encourage your body to become healthier. Initially it will make you feel embarrassed, but this method can determine the health condition of the body weight. Considering weight loss can also help you to determine how a healthier diet.

22. Sports Daytime

Exercise can indeed help to lose weight. The habit of doing exercise is usually performed in the morning or late afternoon. However, to prevent obesity then you can try to exercise during the day. This can be done easily. If you work at the office, then try to walk in the office block for 15 or 20 minutes. If you do a lot of activities at home, then you can get out and walk around. Exercise during the day will help maintain weight and avoid the accumulation of excessive body weight.

23. Always Breakfast Each Morning

Habits breakfast every morning usually much abandoned for various reasons. One of them is the fear that breakfast could cause the body to become more obese. But apparently this is not true. It's when you have breakfast then it can help the body to reduce calories. When you eat in the morning then your stomach get food and body feel more energized. It also can reduce the amount of food or calories for a full day. You can also reduce the amount of food during the day. So breakfast could reduce the risk of obesity.

24. High Fiber Food Consumption

Consume a variety of foods that contain high in fiber can reduce the risk of obesity. Foods containing fiber can push the digestive system work better. It also can help you burn calories in the body. Foods containing fiber are usually also contain several sources of essential nutrients such as vitamins and minerals. Fiber foods usually consist of fruits and vegetables such as avocado, papaya, strawberries, grapes, mangoes, kale, spinach, broccoli, and other vegetables. All these foods contain antioxidants that can boost the immune system.

25. Consumption Greens

Consuming green vegetables as vegetables daily will be very healthy for the body. Green vegetables such as spinach, kale, arugula, broccoli, lettuce and other vegetables will support the health systems of the body. Even green vegetables very well to boost immunity. These vegetables will help manage your weight because the calorie content is low enough. But pay attention to consume green vegetables in the right way. Green vegetables are also susceptible to the pesticide should be washed in the right way and to clean.

26. Eat Foods Containing High Protein

Compared to consume foods that contain lots of fat, then it is better to replace them with foods high in protein. Different types of foods that contain high protein can be a source of power and energy. Besides this food group does not contain high amounts of fat. Some of these foods include such as chicken breast, lean beef, whole grains, fish and nuts. Protein can help burn calories faster than fat. Often accumulate in the body fat and a source of cholesterol.

27. High Calcium Containing Food Consumption

Foods that contain high calcium could be the healthiest foods to avoid obesity. When foods containing high calcium into the body then it could help the breakdown of fat into an energy source. The more calcium in the body the more fat into energy, and energy. Calcium also helps lose weight. Therefore you can consume a variety of foods that contain high calcium. Some vegetables that contain calcium can also be a daily menu, such as broccoli, oranges, nuts and grains group.

28. Avoid Alcohol and Cigarettes

Smoking and drinking alcohol can also increase the risk of obesity. Alcohol will enter the body through the blood vessels. Then it will impede the flow of blood from the heart to all parts of the body. It also happens to people who smoke. Cigarettes contain nicotine which could be a plaque in the blood vessels. The blood flow is not smooth will lead to obesity because it can inhibit the body's metabolic system. Even the calorie-burning process will also be running slow. Therefore, avoid drinking alcohol and smoking.

29. Limit soft drinks

Habits consume beverages containing soda can also cause obesity. This is not only due to the carbon content in these drinks. These drinks usually contain added sugar and artificial sweeteners. These materials cause obesity because it can increase sugar levels in the body. To prevent obesity then avoid consuming too many fizzy drinks. You can replace it with mineral water or unsweetened fruit juice.

30. Avoid the use of materials Sugar Substitutes

Do not use sugar substitutes in your cooking menu. Or avoid all kinds of packaged foods that contain sugar substitutes. Sugar substitutes containing sweeteners higher than natural sugar. This substance is also more dangerous than other types of sugar. All kinds of sweeteners can cause an increase in blood sugar levels and inhibiting metabolic processes. So the sugar sweetener can also cause weight gain.

31. Limit Fast Food Consumption

Various types of fast food can cause obesity. This is because fast food an average cooked by frying. Besides fast food contain the amount of fat and salt is higher. That's why these foods will increase the weight quickly. Calorie content and low in fiber could be a danger of fast food.

SUPPORTING FACTOR OBESITY

1. The influence of heredity or genetic trait. People who have a history of overweight or obesity in the family has the risk of obesity. This is because obesity is influenced by genetic factors. So people who already have a history of obesity should maintain weight.
2. Effect of physical impact. Metabolic disorders can also cause the body to suffer from overweight or obesity. This often occurs in people who eat small amounts but still fat. Even low-calorie eating habits also can not lower the risk of obesity.
3. Poor eating habits. The habit of eating foods high in fat can cause obesity. This could occur because of an eating disorder or a bad lifestyle habits. This condition most often occurs in women more often feel depressed and vent adverse conditions by consuming plenty of food and snacks.
4. Bad lifestyle. Bad lifestyle habits that can cause obesity. This condition can be influenced by many things such as friends, family or neighborhood. However, this factor can still be controlled naturally.

Obesity is a very common problem. But that does not mean these conditions can not be solved. One of the things that are important to prevent obesity is aware of the health risks of obesity. So how to prevent obesity will encourage us to choose a healthy lifestyle.

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