Top 10 tips on losing weight

Su objetivo es: quiero bajar de peso? Aquí son sólo diez consejos para lograr su meta!

Its aim is: I want to lose weight? Here are just ten tips for achieving your goal!

1: Start using a digital scale to control each step, both to determine the proper amount of food consumed.

2: Make a good breakfast and healthy! As we have said many times, breakfast is very important in the diet and should never be omitted.

3: On your shopping list is reduced but not totally eliminate fat. Avoid meats, sweets and all foods that can lead to temptation and ruin all the sacrifices made to lose weight.

4: physical activity is important! Diet alone is not enough to lose weight, must be accompanied by the movement! If only a walk, bike or on foot ... all that can fit into your daily rhythm.

5: Be more motivated to follow the diet of the company, find someone who has created his own goal, if you can get another person to start the diet together, between them may motivate and be useful in case one of at overcome the other's help and so between them.

6: Try not to despair if the results are not immediately apparent. It is a process that gets results over time, so it's important not to give up the difficulty first, or at the first sign of abating.

7: If you have not followed a day on a strict diet will not feel guilty. A moment of weakness can occur, the important thing is capable of controlling himself.

8: Drink plenty of water to keep cells hydrated and be easier to eliminate metabolic waste.

9: Once you reach the goal is important not to leave and not return to the previous way of life, the new lifestyle is the right way to keep the results.

10: Having no self-esteem and self-deception!

Diets of young

One in four French teenagers do or have tried diet on occasion, mostly for reasons that go beyond health reasons, according to a study by a research group in Paris.

The study found significant food shortages, dome more than 25% of respondents never says not to eat fish and 40% less than once a week. In addition, over 20% never eats vegetables, a percentage slightly lower in the case of fruit consumption.

Despite these data, the study stresses that adolescents who participated in the sample, aged between 11 and 18 years, still do not have the habits to "junk food" to show their age peers in North America or United Kingdom.

Finish with obesity by exercising

Obese
Obesity is characterized by an excessive accumulation of fat that leads to an increase in weight over the limits considered desirable. Different studies have shown that physical exercise not only is useful for losing weight, but has a very important role in maintaining this loss over time.

Exercise helps burn calories, also helps increase muscle mass while also promotes fat loss. In addition, obese people consume more calories than the thin to perform a given physical activity.

Moreover, exercise increases metabolism, very important factor that does not provide the simple fact start a diet. With diet, metabolism, which makes it quite the opposite, slows down, and this is why weight loss can be very fast at the start of a diet and then slowly or virtually non-existent.

Therefore, any treatment for weight loss should no doubt be physical exercise along with eating habits more standardized.

Outside fat off cancer

For the first time it has been shown through research that a diet low in fat can help prevent skin cancer. Investigators in Houston underwent 76 skin cancer patients to a test food, which gave them to choose between pursuing a normal diet or one with 20 percent fat.

After two years, patients in the low-fat diet developed an average of 3 lesions on the skin precancerígenas, against 10 injuries in patients regular diets.

What do you happen if we don't have breakfast?

You are proven that the breakfast has many benefits, but however, the great majority of people fries him for different reasons. You are who argue not to be hungry when they wake up, others sustain that they don't have time and others believe that the fact of not having breakfast is good to get off weight.

The certain thing is that after having passed without ingesting foods for one period, habitually, from 8 at 12 hours, the breakfast is the first fuel for the body. This is fundamental for our brain that feed only of glucose, this doesn't have reservations in the organism, to exception of the liver where the reservation is minimum.

Another of the benefits of having breakfast, is that this avoids that the symptoms of the hypoglycemia like headaches, tremors, concentration difficulty and energy ullage take place. Hence, if one is fried the breakfast, to half tomorrow he/she has anxiety of something sweet, because the body needs urgent glucose. The sweet refined foods, are generally high in fat and first floor in the remainder of the nutrients.

Then, we are substituting an important meal for a less equilibrated collation and with much fatter. For that reason it is so important to have breakfast, you also constitute an ideal opportunity to cover the nutrients that if not, they could not be obtained during the day.

You are good to also highlight that in accordance with several studios, you concluded that people that don't have breakfast are generally irritable, they are tired during the morning; besides possessing a smaller productivity and labor acting or of studio.

Those that have breakfast on the contrary, are not only more enabled and more lucid, but rather they also meet with better spirit and bigger submitted for all type of tasks that you/they are developed in the morning, and during the day.

What to eat among foods?

If you feel the necessity to eat something among foods, make it, but you follow this advice if you want it: you offer that these foods among the foods pricipales belong to the groups of foods that it don't generally include you in your foods. If you eat few fruits and vegetables, you compensate this lack. There are some intelligent proposals of the American Association here of Dietetic:

-Polenta squares, baked and covered with ribbons of red and green pepper.

-Sándwich of bread Arab tuna fill, with mayonnaise light and chopped celery.

-Arróz bread covered with cheese Cheddar.

-Yogurt descremado, with fruits and some integral cereal.

-Bran rolls anointed with cream cheese of low calories and grape raisins.

Acupuncture to reduce of the Obesity

History of the technique
The advém of the acupuncture of the culture of the traditional Chinese medicine that have your starts based on the cure of pathologies that were concerned of the cause of these, and not treating the consequences like the western person of the medicine. To speak of the acupuncture that we would have more deeply that in them to become joined the cultures and the poetic traditions in certain way that they observe the man and your comparative of the pathologies them with the nature and your transformations; succinctly this way well.

History of the illness
The obesity can have infinite reasons, nevertheless in them we will arrest only that type of obese Megafágico that I eat enormous quantity of energy with the caloric high text, because anxiety or contained desire.

Method
Alcoholatura the therapeutical start in the acupuncture is to reduce the hunger and the anxiety that diminish this way the ingestion of the caloric one. Suitable diets also to have to be prescribed.

The points used in the hearing are:
- Point of the hunger
- Point of the stomach
- Point of the lung
- Point of Shen - Men
- Point of S.NC.

The needles in the point of the hunger should be arranged bilateral, the points stomach and lung should put on in the left side, and Shen points out - Men and SNC in the right.
They should be sustained behind by 20 minutes. If to remove the íons of the needles of the silver needles or permanent you should be arranged in the place where the previous ones had been inserted. The patient should be sent to massage this place to stimulate it of half hour before the foods.

Interpretation of Lapsings
The point of the hunger is used in such a way of stimulating how much to diminish the appetite, employee in system with the point of the stomach and of the lung, decrease of the appetite is observed. Shen - Men of the points and SNC are parasympathetic and they diminish the happened symptoms of the hunger of the deep sinewy.

Do you fatten to stop to smoke?

In a studio published in the magazine Clinical specialized Medicine by Juan Luis Gutiérrez, of Department of Health and Usage, and Fernando Rodríguez, of the Department of Preventative Medicine and Public health of the Stand-alone University of Madrid, shows that the frequency of the obesity is something minor among the smokers. You owe it to that the nicotine increases the energy expense notably.
Gutiérrez and Rodríguez have also observed that, although leaving the tobacco plant causes an increase of weight, mainly in young and in thin people, this effect disappears with the time.

Do you fatten to consume alcohol?
Although you contain seven calories for gram, the alcohol doesn't put on weight, because the energy that contribute to the organism is not usefulness for the cells. Now then, the alcoholic drinks, as the wine, the beer and the brandy, include sugars and other nutritious substances that yes they are metabolized.

To be operated of the obesity

If you surpass in 45 kilograms or you bend the ideal weight, you have been you impossible to lose weight by means of the conventional medical treatments, you are a glutton and, also, you suffer hypertension, diabetes, arthritis or another dysfunction related with the obesity, you are a firm candidate to undergo a surgical intervention to correct your overweight.
"In the decade of the 70, they became very popular the operations called malabsortivas, a surgery type that consisted on crashing the small intestine with the purpose of impeding the absorption of the foods. This practice, already aborted, you have left step to other more up-to-date ones that act on the stomach", Aniceto Baltasar you say, boss of the Service of Surgery of the Virgin Hospital of the Iris, in Alcoy (Valencia), and one of the biggest experts at world level in surgery of the obesity.

The gastroplastia operation or of gastric grapado that consist on creating a small stomach or reservoir, of about 20 cubic centimetres of capacity, and a hardship to your exit, for ralentizar the emptying, is the one that are carried out with more frequency.
"You are 14 forms at least of carrying out it. We have used in 145 patients two variants of the vertical named gastroplastia in band that are the favorite one for all for your simplicity and surety." Baltasar says. "One of them that it are original our, consists on to divide the stomach and to separate completely of him the reservoir."

The current tendency, however, is toward the calls combined operations. "That that here make - Baltasar comments - you are, on one hand, to operate the stomach, to reduce the quantity of ingested food, and, for other, to crash the intestine, with the purpose of reducing the surface of absorption."

Risks of a diet

The tracking of an intermittent and prolonged way régime doesn't delete the kilos of more, but rather he/she can have the counter-effect. Also, an open debate exists among the experts about if the provoked body weight variations for the diets I-me - they are named this way - they constitute significant risks for the organism. You are nutrólogos that affirm that the sporadic régimes increase the risk of suffering metabolic and coronary dysfunctions, diabetes and even premature death. However, others sustain that, invariably, the loss of weight always bears a beneficial effect for the health.
Now then, for lack of conclusive data, all they recommend normal people that try to stay in a stable weight and inside the healthy borders.

Why do you recover the lost weight?

The statistics speak by themselves: the 95 for 100 of people that have lost kilos after following a thinning régime, sooner or later, they undelete them again. In most of the cases, for not saying in all, the culprit is not the obese one, but the own alimentary régime that you are not adjusted or you don't satisfy the patient's necessities. The failure of the diets conceived to obtain beneficial long term results has been reiterated recently by the participant nutrólogos in a meeting organized by the National Institutes of the Health Americans in Bethesda.

But you are still more. A published studio last month of March for Jules Hirsch, of the University Rockefeller of New York, in the scientific magazine The New England Journal of Medicine, confirms that all the people, so much fat as thin, they adjust the metabolism in a natural way to maintain your own weight. In a group formed by 41 volunteers, Hirsch has checked that, when losing weight, our organism ralentiza the usage of calories until in a 15 for 100, and you accelerate it when putting on weight. "The body equalizes your metabolism making that your muscles are more or less effective when burning the energy", Hirsch says. This would explain why the fats find difficult so much to lose kilos, and, what are more surprising, to win them to the thin ones.

Are the fats indispensable for the life?

No. Contrary to the hydrates of carbon and the proteins, the man doesn't need them for your supercivencia except small quantities of certain essential fatty acids.

Now then, the fact that our energy main reservations stay in form of fat - or lipids, as well as you know them to him - and not, for example, of hydrates of
carbon or glúcidos - the energy main substrate of our organism - you obey your magnificent properties. Among them it highlights your energy high value, because the lipids give nine calories that is to say for gram, more than twice as much that the glúcidos.

However, the calories of these last save a slimming high value, in the sense that they contribute alimentary more mass and they satiate the appetite before having devoured too many calories. A studio fact in the University of Colorado indicates that people that follow rich diets in carbohydrates can eat with more freedom without winning weight. Not it happens similar with the fats.

In front of other components of the diet, the fats have the drawback that they are more difficult of absorbing and later on of metabolizing. This is compensated by your insulating great power of the cold and because, when being stored, they occupy less space than, let us put for case, the glúcidos. These are tremendously hydrophilic that is to say that they absorb water and your storage behaves the parallel buildup of liquid, thing that don't happen with the lipids.

Why do we like to consume fat?
All the rich foods in fats leave a flavor and a tactile special sensation in the mouth that you/they make them almost irresistible. On the other hand, you have been detected that you are people that feel a strange attraction toward the foods with fat. Some scientists postulate that this pulsión could be due to the secretion in the serotonin brain and other neurotransmitters.

The risk of being fat

This depends on the fat thing that one are. In the rich countries, where the population enjoys in general of an abundant meal and you follow a sedentary life - today's children is a 40 for 100 less enabled than those of 10 years ago -, the overweight goes accompanied by a heap of pathologies that you/they constitute the main cause of death.

The arteriosclerosis - that is to say, the obstruction and hardening of the arteries -, the hypertension, the heart attack and the diabetes are double frequent ones in the fats. In them they are also fed the drop, the calculations in the blister and the kidney, and, concretely in the obese women, the chest cancer and uterus, the scatter in the menstruation and the infertility.

Due to the overweight that you/they must support, the load articulations, generally ankles, knees and hips, suffer more breaks, artrosis and other damages. When the obese one is lying, the weight of the viscera and the abdominal fat presses the abdomen, what hinder the respiration. This breathing failure can cause the appearance of the illness of Pickwick or syndrome of the sleep apneas that it end up being mortal. Also, the superobesos sleeps restless and they snore. Then, during the day they show a chronic fatigue.

As consequence of the unjust rejection and the discrimination of the society toward the obese ones, these also suffer sometimes psychological serious problems, as depression and low self-esteem.

The last investigations suggest that a modest loss of weight that can oscillate between 10 and 20 kilos (or the 10 for 100 of the body weight) is enough to withdraw the phantom
that some of these wrongs appear.

Does you put on weight when aging?

As we age, and more concretely starting from the 30 years, the physical activity falls and they are unchained a series of hormone changes that you/they cause a slow but unstoppable reduction of the meager muscular mass in benefit of the fats. This moderates the metabolic activity until the end that the ingested foods burn in a less efficient way. Even, during the exercise they wear out less calories. The increase of senile weight is something higher in the women that in the men.

You are fat, as knowing it?

Starting from the height and the weight, you can end up calculating which the ideal weight is. The inferior table, well-known as pointer of the corporal mass or IMC, you allocate to each person, reading from left (height) to right (weight), a number of the 19 at the 40.
For example, if you measure 1,73 meters and you weigh 64 kilos, your IMC is 27. This means that you show up a certain overweight that could not be beneficial for your health. The ideal thing for everybody would be that your pointer doesn't pass of 25, according to the experts.

Society with overweight

In the developed countries, the obesity has transformed into a disturbing phenomenon, due to your pernicious effects for the health. If one keeps in mind that a person is obese when more than a room of your corporal mass you/he/she is formed by fat, then about 200 millions exist in the world of fat. Of them, five millions live in our country. But the figure doesn't seem to stop here.

In the VII International Congress on the Obesity that took place at the end of last year in the Canadian city of Toronto, the nutritionists alerted that in the last decade the number of people with excess of weight had increased a 30 for 100 in the industrialized countries. For example, in United States, where you are considered that you are 58 millions of rounded, the mature population has won in the last ten years a stocking of 3,5 kilos for person. And what are even worrying: the overweight has begun to affect the children.

The concrete causes of the obesity and of your alarming advance they are difficult to sum up. The inheritance and certain metabolic, hormonal scatter - as the estrogen deficiency and thyroid hormones - and psychological - anoresia and bulimia - they are natural some of the unchaining ones of the overweight. They also play an important role the limitless usage of calories, the abuse of rich foods in fat, the calls diets garbage - pizzas, hamburgers, precocinados - and the exercise ullage. These are some habits acquired by the current society difficult to combat if one keeps in mind that, to give an example, the American children are bombarded annually with 10.000 announcements of greasy, saliferous and sweet foods.

Is the overweight hereditary?

Jeffrey Friedman and your colleagues of the Medical Institute Howard Hughes, of the University Rockefeller, in United States, they have given hunt to a gene that, in your version mutant, you cause a hereditary severe obesity in mice. The team of Friedman has also discovered that one exists similar in the human adipose tissue, the place where the fats are stored. Now then, the scientists ignore if the alterations in this fragment of hereditary material - that is to say, of DNA - they are frequent in the man and if they play an important role in the appearance of the obesity.

The thing gets complicated if one keeps in mind that, at least, 20 genes involved in the godura exist. Only two decades ago it was said among the physicians that "the fats usually have fat dogs, for what are patent that the explanation is not genetic." They were very mistaken: you have been demonstrated that if the two parents show up overweight, the 80 for 100 of the children will suffer it.

The segment of DNA in question, well-known as gene ob, you have been isolated of the chromosome 6 of a stock mutant of mice that it arose spontaneously in the Lab Jackson, in Bar Harbor (Maine), in 1950. These rodents end up weighing three times more than the normal ones and they develop a type of similar diabetes to the non insulinodependiente or of type II that it generally affect old people. The works made during two decades by Douglas Coleman, of the lab before mentioned, they pointed to that the mice mutants had lost a hormone that regulate the obesity. But which? Are you maybe about the same one that synthesize the gene ob? You are not known.

The experts coincide in affirming that what have been baptized as the gene of the obesity should call you the gene of the satiety. The rodent carriers of the version mutant show up a voracious appetite and they take much more time in feeling full. This dissatisfaction could be due to that the gene ob is inactive, for what the hormone antiapetito that he/she inform to the hipotálamo would not take place - area of the brain that contain the control rooms of the appetite - that the body has stored the enough fat. You also fit the possibility that yes you are even manufactured in excess, but, when being about a gene mutado, the hormone would be completely useless.

Council to have a good breakfast

Have you show up these advice so that your breakfast is productive for your health and performance.

- You should take coffee moderately
The coffee has caffeine, the one that stimulate the nervous system and you allow us to be lucid and awake. But you should not be abused of her.

- You are advisable to drink milk
This energy offers us the fundamental proteins for the increment, the scaring of wounds and the formation of hormones and antibodies for the defenses. Also, when possessing calcium, you are good for the development and for the bony maintenance, for the regulation of the cardiac beat and for the nervous transmission. You also avoid the cramps. Also, you are very important for cardiac since allows you not to rise too much the arterial pressure. The match, another component of the milk, is good for the development and for the dental and bony maintenance. You are also good for the production of cellular energy, and you help to the protean synthesis, being part of the cellular membranes. The vitamin A that the milk offers us, is elementary for the formation and maintenance of the skin and to see better at night. Sometimes vitamin D is added to the milk that are ideal for the absorption of the calcium and of the match. The vitamin B2, helps to download the stress and the fatigue, because you participate in the obtaining of energy of the glucose.

- You should be careful with the excess of sugar
The sugar in excess, only offers us quick (without vitamins neither minerals) energy, without possibility of generating reservations of glucose. Hence, we can use edulcorating agent that don't give us calories.

- You are advisable to eat cereals
The bread or the cereals offer us complex hydrates of carbon, fiber (if they are integral) and vitamins of the complex B, what indicate that we don't only have energy, but rather we can also store a little bit to avoid the hunger of the stocking tomorrow.

- Not forget the fruits
The fruits are main since they possess a great content in vitamins and anti-oxidants that prevent illnesses and they allow us to conserve the health.

The children that don't have breakfast

The breakfast prepares the children for the challenges of the whole activity of your day. Those that have breakfast, generally surrender very much more, and they obtain better qualifications that those that don't make it.

The children that don't have breakfast suffer:
- fatigue
- decrease of the concentration capacity
- muscular coordination
- ability to analyze school works.

All ésto, undoubtedly, bears to that the children have a difficult development intellectual.

This energy ullage, produces hunger halfway the morning, what drive them to eat goodies in excess, stops later not to have appetite in the lunch and this way, feel bad dietary habits.

Council so that your queue is perfect!

The gluteus in the woman, are as important as your odorant! We offer you the elementary advice so that your queue is always seen perfect.

- A power supply without fat
A common denominator of the alimentary destined plans to reduce the fat in the field of the gluteus, is the restriction to the maximum of the intake of lipids, since that field constitutes in the woman a natural reservoir of fat. Although you are difficult, you are not impossible and the results won't take in arriving, with benefits for the health in general.

- You overcome the localised gymnastics
In those that concern to the exercise, he/she remembers that you are main to improve your physical general state. Don't make an effort in making gymnastics exclusively for queue. You also train arms, chest, shoulders and you will maintain an equilibrated proportion among the inferior and higher part of your body. If medical continuous don't exist, all that you can walk.

- You acquire new customs
Most of the general concepts of this plan should be continued to the long of the time to achieve the wanted results and to maintain this changes. Not to remain long sat down time, to discard the wrapped clothes and to activate the flow of the legs with daily soft massages, they are good habits that work in favor of the aesthetics.