healthy diet tips

Diet does not always have to be tortured. At least that's according to some experts. Not only nutritionists, sports health physician, psychologist, and a healthy lifestyle consultant was trying to give some simple advice. For instance, many drinking water or eating more or less the same amount every day. In essence, instead of torturing yourself with super strict diet that makes you nervous, develop better eating right and healthy as early as possible, before your body 'bloom'. really need to do a weight loss diet, do it the right way under the supervision of a physician. To slim down, it also needs the business. But, if you know the strategy, it is not complicated.
TRAIN GOOD HABITS. Lets say you really need to diet. To support the diet program, you are trying to develop good habits. The edges will help you maintain your diet and maintain weight. One of them is the habit of reading the label calories listed on food packaging. This will not only train you to be a consumer matter, but also know the type, ingredients, nutritional values ​​and calories of food you consume.
Eventually you will be more concerned with the material that you eat. Also how big the risk is to make you fat. Another habit that you can try is to eat the night before at 18:00. Dinner is three to four hours before bedtime is good for digestion, metabolism system as a whole, and weight. Dinner is not too late to give a chance to clean up the work of digestion faster. The metabolism is still time to use. Instead, dinner before bed makes the bowels less than optimal. As a result, there will be heaps that are not important in your body. (PR0F.DR.AU Khomsan, community nutritionists Bogor Institute of Agriculture.)
ORIGIN AND GLAD TO DO satiety. Make sure you always get the nutrition needed to achieve a slim body shape. Observe that the slimming nutritious food does not necessarily make you satisfied and happy. Side dishes as fried foods, like tempeh or tofu, really good. When you're on a strict diet program, a side dish of sweet fried or high in calories should be limited. Do not fry means adding fat and calories in foods? Make high-calorie fried foods as a friend at the time of joy and sorrow tantamount to signing a fat contract in time soon. (Dr. Elvina Karyadi, PHD, Seam TROPMED nutrition specialist, Regional Nutrition Research Center UI)
Drink plenty of water. Water holds a vital role in virtually all biological processes, from breathing, digestion, circulation to the body. Water transports nutrients and remove toxins from the body, another benefit for those who diet, water makes hungry bear. Fresh water, either cold, warm, or hot, will not make you fatter, because the water contains no calories (zero calorie). Drink a glass of cold water, when the desire to snack. Drizzle with lemon juice (no sugar added), if you want ice water with different sensations.
Drinking water was getting out of bed or just before bed to ease the hunger that arise when waking up or going to bed. Drinking water before meals arrived, so the stomach will feel full and willingness to take large amounts of food decreases. Anyway, do not forget to drink lots of water. The rest, of course you have to change the wrong diet into a healthy diet and nutritious. This is better than you do a super strict diet. (PINNY P. SUTEIO, dietician, nutrition consultant and lecturer.)
SELECT A COMPLEX CARBS. One of the main principles of the diet is to choose complex carbohydrates. Simple carbohydrates, like sugar, sugary foods, white rice, white bread, instant noodles, chicken porridge, sweet foods or drinks that are less good temperament for the body, by contrast, complex carbohydrates, like brown rice, whole wheat bread, pasta, oatmeal , sweet potato, maize, or bananas, more profitable.
Insulin response of complex carbohydrates to the body happens slowly or bit by bit. That is, due to be released gradually, blood sugar tends to be used optimally, so it is likely to be stockpiled or stored in fat cells is reduced. The resulting energy levels are also high in complex carbohydrates, making it suitable for maintaining stamina during exercise. Complex carbohydrates are fattening effect is also smaller.
For example, select the green bean porridge with brown sugar (do not season the sugar and coconut milk), wheat bread sandwich with a low-calorie lai for breakfast. Choose also a hodgepodge without a rice cake (instead of boiled potatoes), sirloin / tenderloin steak with boiled potatoes. peanut skin, or boiled peanuts. And a dinner of brown rice with lauknya. (DR.PHAIDON LUMBAN Toruan, MM, sports and fitness department, Indonesia Anti-Aging Society.)
START THINKING POSITIVE. Get rid of thoughts about the belly or can not eat chocolate. Instead, imagine yourself slimmer, fitter, and healthier. More real image, the more you feel confident to achieve it. Every time I think about eating, for example, ask yourself how hungry you are on a scale of 1-10. If you feel your score is below 5, try not to eat or at least, delay a moment. When you are really hungry, stop and think whether the food you choose can make you happy, or whether the food is healthy enough to help you achieve your goals. If the answer to both questions is no, choose other foods that are much better for your body. (PETE COHEN, a sports psychologist, personal trainer, and co-author Slimming with Pete: Taking The Weight Off Body and Mind.)
EAT MORE FRUITS AND VEGETABLES. Most women who want to lose weight magnesium deficiency. In fact, magnesium is useful to convert food into energy, instead of being fat. Therefore, consume more fruits and vegetables fresh or unprocessed. Once in a while, to stimulate your metabolic system, trying to do the juice diet. How, in just one day try to eat or drink fruit juice or fresh vegetables.
Cooking is too mature tend to eliminate essential nutrients in food. Too often eat food that is too ripe will also make the stomach vulnerable to disruption. Both parts are considered the weakest area, if you are a bad diet. In addition to eating fresh vegetables, try also to more frequently consume whole grains or cereals. That way, you have to enrich your diet with enzymes that berf refugees balancing metabolism. Means you also have helped to decrease body weight in a healthier way. (Dr. Gillian McKeith, a clinical nutritionist who practice in Hampstead, London.)
DINING IN THE PORTION OF THE SAME EVERY DAY. Consistent in terms of caloric intake each day is important. Reduce the size of the meal will only lighten the body's metabolic system in the short term and can actually increase fat mass and decrease muscle tissue metabolism in the long run. Caloric intake and food composition changes in time can complicate weight loss. In fact, when the average calorie intake per day was within normal limits (for example, 1500 calories). Therefore, maintaining the stability of nutrients and daily caloric intake is an important way to achieve a healthy body weight for very long. If today you eat that much, do not beat yourself the next day by starvation. Instead, keep food in a reasonable amount and choose healthier foods. (J0ANNA HALL, lifestyle consultant, exercise and nutrition program specialization manajamen weight at www. Joannahall-lifestyle.com.)
QUALITY, NOT QUANTITY! While we were enjoying your favorite foods, the first bite and the latter will be felt most fun. Moreover, the section between the first and last bite, not too big means alias will pass you by in your mouth. So, select the portion that is not too big grab enough food. Do not be tempted to take more than you want or need.
Pitfalls that you encounter such temptations are often too-good-to-miss food (Ah, ... chesse cake is too delicious to pass up). You can just eat cake. But do not have to take big chunks, right? A tasty little piece is quite satisfactory. Another temptation is the promotion of the restaurant. For example, you typically eat a plate of spaghetti portion is, however, because there was a promotion you choose a large servings. After all, the same price, you can share twice as large. Well, if that happens, you're stuck. (Dr. Susan JEBB, Head of Nutrition and Health, the Medical Research Council's Human Nutrition Resen Center, Cambridge, UK.)

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