Today, we live in a complex world, with all the concerns about food quality, environmental toxins and sedentary lifestyles, it is becoming more and more difficult to maintain healthy weight, making informed choices more than ever More important.
We need a new strategy to lose weight and maintain an ideal shape to meet the challenges of modern life. Our goal should be to develop a straightforward, top-down plan that will move us in the right direction. Reducing the complex ensures that we are at least on the road to health and longevity. You can fine tune it and personalize it.
Note: Always consult a doctor before making any major lifestyle changes.
Let us first divide the strategy into two areas: food choices and lifestyle choices.
Dr. Weston A. Price, a leading health researcher who studies the world community and its natural and modern diets, clearly concludes that human degenerative diseases are fundamentally a nutritional problem (nutrition and physical degradation).
Let’s set some basic rules to get us on the right track, some diet and nutrition guidelines to keep fit and weight.
We need to develop a simplified plan for what is included in our diet. Get education and preparation in advance so you can make good food choices that are critical to weight management and health.
This is a broad success plan and does not mean all-encompassing, but it provides you with a good life for the 21st century.
Foods that are not good for weight control –
Even if it is challenging, it is very obvious. The food that should be drastically reduced or eliminated is:
Ø High-fat foods such as butter, cheese, chocolate, cream, ice cream, fatty meats, fried foods, many sauces and gravy. Almond milk is a great alternative to milk. (Low fat, high protein foods and low carbohydrate foods are the best choice.)
Ø High-carbohydrate and sugar-based foods such as bread, sweets and refined sugar, cakes, biscuits, sugared cereal products, potatoes, honey, syrup, soda, alcoholic beverages, etc. Specially limit all foods and beverages with high sugar content and all high fructose syrups. Also be careful to avoid adding sugar alcohol to the diet food that causes bloating.
o Processed, conservative and refined foods. (Eat as much raw food as possible. See below.)
Ø Sodium. Many processed foods contain high levels of sodium and low fiber content, both of which contribute to bloating. View each food on the label with less than 500 mg of sodium per serving (2300 mg per day).
Ø GMOs. (GMOs) also believe that DDT and Orange are safe companies that are now investing millions of dollars against our right to know the content of our food. Find and stay away from these foods.
Suitable for weight control foods –
Follow these recommendations and you will find that health, weight control and weight loss are a much simpler effort. The key is to pay attention to these when you buy food so you can make better choices when you are hungry.
We recommend that when you visit the supermarket, you consciously decide to stay in the outer passage of fresh food, produce and meat (unhealthy things are always in the more central passage.)
+ Buy organic food as much as possible. Try «longevity diet.»
+ Consume at least half of the calories from raw food. The more raw food you digest, the better, but at least 50%. Your body must do more work to digest these foods, and of course they contain more nutrients.
+ Choose a mix of colorful vegetables every day. Different colors of vegetables provide different key nutrients, especially to control weight. Choose dark green leafy vegetables such as kale, kale and mustard, as well as red grapes and oranges such as carrots, sweet potatoes, red peppers and tomatoes. Cruciferous vegetables such as broccoli, Brussels sprouts and broccoli are smart choices for weight control. Fiber is essential for digestion, health and a good diet. (Diversity is a condiment of life.)
For example, cabbage is a smart food choice. Studies have found that cages contain high concentrations of tartoric acid, which inhibits the conversion of sugars and other carbohydrates into fat, making them ideal for weight loss and weight maintenance. Try a variety of cage recipes to stay slim. A 100-gram cage can only produce 27 kilocalories of energy, while the same amount of bread produces about 240 calories. Cabbage has the greatest biological value and lowest heat cost. In addition, it gives a lasting feeling of fullness in the stomach, which is good for the digestive tract.
+ Choose the right fresh fruit. There is little or no fiber and sugar added to the juice, so grab a piece of fruit instead of juice. For example, apples are rich in pectin, which slows down the digestive process and makes you feel fuller. Blueberries (and other berries) are a good choice.
A study by the University of Michigan (Cardiovascular Center) found that when rats consumed 2% of calories from blueberries in 90 days, they significantly reduced the percentage of belly fat! Berries have also been shown to reduce the desire for food, not just their many benefits, so we have a big affirmation of berries.
Berries and citrus fruits contain the least amount of carbohydrates. Keep the ingredients of peach, nectarine, cantaloupe, raspberry, blackberry, cranberry and blueberry. These fruits promote healthy bowel movements and their detoxification. They are rich in antioxidants that help cleanse the blood and revitalize the cardiovascular system. They can improve digestion and appetite, leading to healthy weight loss.
Finally, each fruit of avocado contains about 20 grams of healthy fat, which not only increases metabolism, but also increases testosterone levels, which is one of the main hormones that cause fat loss in men and women. Keep these.
+ Beans and nuts are important. These two types of food have the highest level of resistance – starch (a fiber that resists digestion). Your body must work harder, burn more calories, digest them, and help promote natural weight loss.
Nuts, especially walnuts, help regulate stress hormones such as cortisol (making your body store more fat.) Nuts with high levels of omega-3 fatty acids help prevent stress hormones from peaking and reduce these hormones in the body. The level of the cycle. To help you reduce abdominal fat storage. Try slowly adding beans to your diet to avoid gas.
+ Choose on site or at least whole grain. Try live (or at least whole-wheat) bread and pasta, oatmeal, brown rice or bulgur. These are high resistance starches. Add two tablespoons of flaxseed to a meal to slow down digestion and make you feel fuller. This is a good habit to enter long-term weight control
+ Season with chili. Pepper is rich in capsaicin, which has a thermal effect on the body, promotes metabolism and calorie burning, which will help reduce fat and reduce fat.
+ Use the right fat and oil (small amount.) Choose your fat carefully. Use olive oil, avocado oil, coconut oil or walnut oil, and some nut butter (peanuts are not nuts, it is beans.) Eat obese fish that provide heart-healthy fats as well as key vitamins and minerals.
+ Eat a small amount of food a day instead of not eating or eating a big meal. The National Institutes of Health recommends eating 5-6 small calories throughout the day.
+ Vitamin D supplementation. Studies have shown that vitamin D seems to increase the effectiveness of leptin, a hormone that can send a signal to the brain and show significant efficiency in weight loss studies. The recommended daily dose is 1000 mg, which is taken too much from the diet alone.
+ Supplemented with a good heat production formula. Carefully choose the right natural supplements to help increase energy, reduce appetite, and maximize your fat burning rate. You don’t need anything extreme, just a gentle, healthy boost.
Here are some lifestyle guidelines for keeping fit and weight. They may not be easy, but they do work, so study each part of your daily life and quickly control your weight and weight.
#1 – Change your mind and change your life –
The first thing to do is to change your mental image and your relationship with the body.
In fact, thoughts and emotions can affect the quality of the body. Negative thinking, stress, fear, anxiety, worry and anger can harm the body and produce toxins.
Positive thinking, happiness, love and confidence can inspire, heal and strengthen the body. Use creative visualization to command your subconscious mind to shape your mind into your body. It is powerful and effective.
A word about mental training – if you want to use coffee and muffins instead of thinking about how delicious it is, then remind yourself mentally that you will get more important benefits, such as a smaller waist or a healthy heart. Without it. Neural plasticity to rescue! Doing so actually changes your brain, essentially by intensifying the area that helps you resist certain things and reducing the area to tell you to treat travel as a reward.
Not a cliché!
When you don’t eat for a day, the body gets into the ketone symptoms, where it burns out the carbohydrates to get energy, so it burns fat. Studies of animals from baboons to monkeys have shown that alternating cycles of fasting and limiting calorie diets are a reliable way to extend lifespan.
No matter how fierce you look now, believing that facts will change your life. Discuss with your own doctor to see if it is right for your treatment.
Combined with good food choices, we discussed a 20-minute, high-intensity workout that you find very interesting (running, skipping, exercising, as long as you like to do it doesn’t matter, it doesn’t matter) and fasting once every four days a day
Research is becoming more and more obvious, quickly promoting detoxification, optimal body function, and maximizing health (see calorie restrictions below.) Make sure to consult a doctor before starting any quick treatment, but as long as it is part of a healthy diet, it You can really change your health and proper weight.
This is a good result of…
Thermal limit –
Most people eat too much because of excessive sedentary life, which in turn leads to inadequate and inappropriate use of this large amount of food. This excess overloads the digester and assimilated organs and blocks impurities or poisons from clogging the system. Digestion and elimination become slow and the functional activities of the entire system are not balanced. Today’s news has become clear – eat less and live longer.
Calorie restriction is a simple answer to health and longevity. First of all, your body becomes more efficient – it knows that it has no waste of resources. Then it can also better eliminate toxins. This doesn’t mean starving yourself, but precisely controlling calorie intake and getting the most calories for your calorie reduction.
From the American Journal of Science:
“A single intervention that consumes a low-calorie but balanced diet can work well in a variety of animals, prolong life and prolong health. People may have to reduce calorie intake by about 30%, which is equivalent to 2,500 per day. Calories fell to 1,750 calories. «(SA, August 2002)
A 20-year study at the National Primate Research Center in Wisconsin showed that the rhesus monkey diet was studied due to delays in mortality and the onset of age-related diseases (especially rare diseases). A 30% reduction in calories may slow down aging. Diagnosed), cancer, cardiovascular disease and nerve damage; the most common age-related diseases in humans. )
The situation regarding the caloric restriction of weight loss is simple:
* Ordinary people consume about 2,000 calories per day for daily activities.
* If we stimulate the metabolism to burn an additional 1,000 calories per day for the same activity, the average person will lose about 2 to 3 pounds per week.
* Then, if we reduce calorie intake by 10% to 20%, this means weighing 24 to 30 pounds in 3 months!
It can be difficult to start adjusting, which is why if you start it first, it can actually help the process quickly. Quality appetite control supplements that control hunger and prevent overeating also help to get started.
Revoke your license to overuse…
Make sure you are no longer addicted. From now on, you are doing the right thing.
How about this idea for ‘the elderly, not the gift’?
One method of determining effective weight control is to practice the «Fletcherism» founded by American Horace Fletcher in 1848. At the age of 40, he was overweight by 50 pounds, infected every six months, and complained of indigestion and lethargy. After a long period of in-depth research, he made some important discoveries, losing more than 60 pounds and feeling better than 20 years. He then described the rules of «Fletcherism» as follows: For more than a century, people have wisely followed their wisdom:
1) Don’t eat until you are hungry.
2) Chew your food to the meat until it is almost swallowed.
3) Enjoy every bite or a small amount of taste and taste until it is swallowed.
4) Don’t eat when you are tired, angry, worried, refusing to think or talking about unpleasant subjects.
Sounds like something worth considering? You may be surprised at the power of Fletcherism.
In a recent study, people who chewed 40 times each time ate 12% less than those who only chewed 15 times. When we chew for a long time, our body produces less ghrelin, a hormone that boosts appetite, and more peptide hormones that are thought to suppress hunger. Chewing seems to stimulate the intestinal tract to suppress the appetite suppressor hormone, plus it gives the body more time to promote nutrition and tells the brain that we are full.
As Buddhists say – eat your drink and drink your food.
Daily activities –
We know that anyone who increases the amount of exercise but maintains or reduces calorie intake will almost certainly lose weight.
3,500 calories is equivalent to about 1 pound (0.5 kg) of fat, and you need to consume 3,500 calories, which is 1 pound less than you. Therefore, if you reduce 500 calories per day from a typical diet, you lose about 1 pound per week (500 calories x 7 days = 3,500 calories).
Let your daily exercise program begin. The key to the beginning is to establish consistency. If you do all the exercises on most days of the week, even a light exercise, such as a short 20 minute walk, will be beneficial. If you start slowly at the beginning, don’t worry.
Once started, the method of determination is to alternate between low energy and high energy output, so jog 200 meters and then sprint 100 meters and continue to alternate. You will use more calories in the shortest possible time and strengthen your heart and cardiovascular system.
(The same physiological facts mean that alternating hot and cold periods during showers will increase heat utilization/thermodynamics and help burn calories, improve blood circulation and flush toxins.
In a study at the Dana-Farber Cancer Institute in Harvard, scientists discovered a hormone called heris, which converts white fat into brown fat (a mitochondria-rich body fat that produces heat). The cellular fraction.) After activation, only two ounces of brown fat can consume up to 20% of the body’s calories.
So find an interesting way to do it right for you