Different exercises to stay fit and healthy

Exercise! Join the gym or the facilities of a fitness club. Many institutions offer fitness rooms reserved exclusively for men or women.

"When it's best to exercise in the morning or at night? The best time to exercise is one that fits your schedule!

-Combine exercise with their most treasured priorities. Listen to the news in the morning, while doing floor exercise or go walking with a friend.

"Take a walk for charity. You make the exercise for a good cause.

"Exercise for bone health. Walking (or any other weight-bearing exercise) is a great event that helps you maintain good bone density!

-Get some exercise walking in the mall for 15 minutes before starting your shopping.

- Want to lose a couple of ribs quickly? Do sit-ups for their favorite television show to add some novelty to your exercise routine.

-Take a walk. Whether it is a path in the woods or on the streets of the city, explore the outside world, this also helps socialize and relieve stress.

-Schedule their workouts on the calendar and treat them as you would any other appointment.


-Enjoy the outdoors! Attack bike paths, playing a little tennis, or planning a picnic with family or friends at parks or recreation space.

-Measure each of your steps with a pedometer and see the distance traveled during their daily activities.

"Variety is the spice of life. Choose activities that make use of different skills and different muscles.

-Motivate to join a fitness course, either aerobics, spinning or kickboxing, you can have fun while training is serious.

Remember - whatever the diet, you should always measure the calories consumed and calories burned. Calculate the calories consumed from foods in your diet and compare you've burned during physical activity.

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!

Weight loss, inevitable in babies

In the womb, the child just loses water. But at birth, starts to sweat, your kidneys expel more liquid than before, and the intestines were empty for the first time.

All this leads to an immediate loss of weight at birth, which in some babies becomes much as 10 percent. After seven days, the process is reversed and they start to get fat.

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.

Thinning diet for children

Nowadays, the infantile obesity is a very common problem in our society. For ésto, we propose you a diet for children.

Monday
Breakfast: yogurt with 1 cup of cereals light.
Lunch: tuna with tomato salad and onion. Of dessert, strawberries with juice of
orange.
Snack: milk dietetic chocolatada with 2 vanillas.
You have dinner: 2 cups of mostacholes with sauce of vegetables. Of dessert pineapple.

Mars
Breakfast: milk with two toasts with cheese and sweet of low calories (without edulcorating agent).
Lunch: Milanese to the oven (120 g) with potato to the oven (girl) with shell, cheese and
broccoli. Of dessert a peach.
Snack: smoothie of fruits and 2 cookies to the water with cheese.
You have dinner: stew of lentils. Of dessert, a tangerine

Wednesday
Breakfast: milk chocolatada with 3 cookies of vanilla with cheese.
Lunch: chicken to the oven with carrot salad, chauchas and egg.
Snack: smoothie of fruits with having toasted of cheese and tomato.
You have dinner: choclo pudding with dietetic tomato sauce. Of dessert, salad of fruits.

Thursday
Breakfast: cereals with milk and fruits (1 cup).
Lunch: sándwich of homemade hamburgers with cucumbers, tomato, carrot, onion and
lettuce. With potatoes, zapallo and roasted (1 cup) sweet potatoes of dessert, an ice cream
stick of water.
Snack: milk with bread with cheese.
You have dinner: cannelonis of vegetable with white dietetic sauce. Of dessert brochette of
fruits.

Friday
Breakfast: cocoa with milk and 2 vanillas.
Lunch: you pasture tri-colored with ribbons of pepper, tomato, carrot and onion. Of dessert
salad of fruits.
Snack: milk with 2 toasts with dietetic marmalade.
You have dinner: queue to the oven with vegetables to the vapor. Of dessert, mousse light.

Diet to lose weight up to 8 Kg in one week

Monday
Breakfast:
tea or coffee
2 sliced wheat bread with 50g. of non fat cheese.
Eat:
lettuce salad
asparagus
tomatoes
4 olives
150g. veal
1 fruit.
You have dinner:
soup of vegetable
150g. of boiled fish
1 yogurt.
Mars
Breakfast:
orange juice
2 toasts with butter
honey.
Eat:
apple salad
cabbage
150g. chicken to the iron
1 fruit.
You have dinner:
100g. of ham york
eggplant and pepper to the oven
1 fruit.
Wednesday
Breakfast:
tea or coffee
2 toasts with butter and marmalade light.
Eat
salad of carrots and watercress
rice with vegetables
40g. of Parmesan cheese 1 fruit.
You have dinner:
puree of vegetable
tortilla of tender garlics
1 fruit.
Thursday
Breakfast:
orange juice
2 small integral buns.
Eat
ensalad of cooked lentils
tomato and capers or cucumbers
fish edge to the iron
salad of fruits.
You have dinner:
cooked vegetable with 1 potato
100g. codfish to the oven with vegetables
a skimmed yogurt.
Friday
Breakfast:
coffee or tea
2 sliced wheat bread with butter or margarine light.
Eat:
salad with tomato
not very fat cheese and onion
150g. turkey to the iron
1 fruit.
You have dinner:
salad of hearts
carrot and onion
150g.de fish to the iron
1 fruit.
Saturday
Breakfast:
tea or coffee
2 integral toasts with butter or margarine light
honey.
Eat: artichokes to the oven
veal to the ember with vegetables
a fruit.
You have dinner:
marrow puree
2 hard-boiled eggs
1 tuna can
a yogurt.
Domingo
Breakfast:
coffee or tea
orange juice
2 small integral buns.
Eat:
vegetables to the oven or in papillote
flesh with mushrooms
1 natilla.
You have dinner:
white asparagus with mayonnaise light
tortilla of spinaches
1 yogurt descremado.

Diet of foods little cooked

Breakfast: 2 fruit pzas or orange juice
Lunch: Sandwich wheat bread with tomato + breast d turkey free of fat

Eat

Monday: Salad (tomato, lettuce onion, cucumber pepper)

Mars: Asparagus trigueros + beefsteak irons + infusion or coffee

Wednesday: Spinaches with mountain ham

Thursday: Salad + salmon irons

Friday: Mushrooms iron + chicken irons

Saturday: Green beans + hake irons

Domingo: Chicken the oven with vegetables (tomato, onion, marrow, pepper)

Snack: Yogurt skimmed target

Dinners

Monday: Can of asparagus + tortillas + cheese burgos

Mars: Salad with turkey cold cut and cheese burgos 0%

Wednesday: Marrow puree + sepia irons

Thursday: Rolls of turkey breast + with loncha of cheese ligth

Friday: Salad + tuna can, yogurt

Saturday: Tomatoes + loin irons

Domingo: Fruit Macedonia

(to drink 1 liter ½ of water min. a day, it can take some coca queue ligth exceptionally to decorate the salads with lemon, to control the oleum and the salt.

High diet in proteins

First food-breakfast: - Orange juice, trenches and toast of wheat bread with turkey
and olive oil.
-I supplement vitimanic.

Second food: - Turkey Sándwich and tuna and apple.

Third food-lunch:

First plate: - Potatoes - Vegetables - You Pasture - Rice

Second plate: - veal - chicken - fish

Fourth food: Dos tuna cans and an apple.

Fifth food-dinner: Ensalda, - fish (tuna, salmon, mackerel...).
-chicken.
-tortilla of four egg whites.

You note: to drink 2 to 3 liters water a day.

Diet to burn fat

This diet works provided exercise is made 1 1/2 hrs approximately. daily. They should unite exercises aeróbicos for 20 minutes, and exercises with weights, and to alternate the parts to work per days. That is to say: thigh / pectoral - Wednesday and Friday, arm / dorsum - Tuesday and Thursday, abdomen - Saturdays.
Breakfast
1 cup of melon
1 sandwich of turkey breast with wheat bread
Lunch
1 cup of mashed potato
1 cup of tuna in water
1 cup of lettuce and broccoli
Eat
2 cups of rice to the vapor (integral)
1 cup of cooked spinaches
300 grs. of flesh, chicken or fish
You have dinner
1 jitomate
1 carrot
1 cup of lettuce
1 gelatina
1 cup of jícama
To take 1.5 liters of water a day. To carry out this diet during 3 months.

Consequences of the diet

-The loss of weight doesn't only depend on willpower or of effort. People are programmed to maintain a certain weight. This weight is located inside a span. The weight can vary inside this span, but difficultly it will be for above or below him, no matter how much you eat up or no matter how much you fasts.

-Everything seems to indicate that a series of metabolic defenses spreads to maintain the stable weight in spite of the changes in the diet. One has seen that submitted people to diet take advantage better the energy of the foods, so that the loss of weight is inferior to the one that would be of waiting. A normal portion of food can make fatten people to diet for this reason.


-Inversely, overfed people take advantage much less the energy of the foods, in such a way that you/they gain weight until a point, but later the weight remains stable and no matter how much they eat, the weight gain is inferior to the prospective one.

-Most of people are programmed to be in the weight average. This weight is higher to the social ideal; however, the women determine to reach this ideal which you/they are not adjusted naturally.

-People that are programmed for a normal weight and they try to lose weight they undelete the lost weight soon after. They allocate the failure to your ullage of will and they are depressed, when in fact it is a biology problem.

-In people with overweight the loss at the beginning is easy to achieve but they have a great difficulty to continue losing weight and to maintain the loss.

-For those people for those that to make diet supposes too much effort or that they come very difficult to reach the extreme thinness, they use more drastic and more dangerous methods as the vomit autoinducido, the abuse of laxatives and diuretics or the extreme exercise.

-Another result of the diet is the gorging. All more diet, more fight the body against her causing voracity episodes, to avoid people to lose more weight of the one programmed genetically.

-If the alimentary restriction was not followed by gorging the species has not been able to survive.

-The repeated diet increases the easiness to put on weight. The body is habituated to pass with less energy, so that the index métabólico (or quantity of necessary energy for the metabolic alcoholatura features) diminishes and, if you increases the intake, you puts on weight although you continue eating up less than the remainder of people.