Get A Flat Stomach Beautiful Belly
A Flat Stomach::The Ideal Diet And Exercise System. First We make beautiful belly! It does not matter that it bothers you to lose weight: effects of childbirth, a painful hunger or “age”. Fat on the belly – not a sentence! Council Report, which you can get rid of it if you want.
There is a great safe way to remove fat from the abdomen, it is real, has a prolonged effect and is suitable for everyone. .
However, you should first pass the “test of resolve.” It is likely that, having laid out their money for a book called “flat belly. The ideal diet and exercise system “, you expect to get someone else’s belly, or your own, but twenty years ago.
If this is your case, I beg you to take another look at the reality. Treat your stomach with respect. No matter how it is flat or round, elastic, or sagged – it is yours, and it plays a very important role. Since it may be due to your most powerful experiences Think about it: laughter to colic, Romantic Dinner, pregnancy all this had to do with your stomach, and at least for this heart-rending to be treated with reverence, with love and patience … even when you’re trying to fasten the buttons on the jeans.
I think my stomach energy center, I feel that it is – my base and support, whatever I do in life. It turns out there is food – one of the greatest pleasures in life, is not it? And what a nice feeling occurs when stomach is empty and not filled with such delightful satiety and satisfaction! Stomach and my meditation center – when I breathe deeply, I feel like him in the body spreads calm. Also, I well remember how it was important to me when I was pregnant with my twins he was ready to make a man and my two precious little girls growing kicking, so he will always occupy a place of honor in my heart.
But the stomach may fail. The next morning after a hearty meal that’s where clothes cramped. When I have PMS, abdominal moans and groans. When I write three pounds, it is the belly, and they pronounced in the first place.
Most people look at myself in the mirror, do not pay attention to his fine features, the attractive features of the body, and see only those areas where fat has accumulated. And for many of us it is the stomach.
There are many reason that the stomach begins to strike us in the age of 40 years. At some point between the 35th and 55th (someone earlier, someone later, but for someone, if very lucky, never) stomach starts to shrink, swell, and hang over the belt. At first, we razabrats retract, but he refuses to return to his old form. Then we swing hard abdominal muscles, but on top of elastic muscle is fat. As a result, we sit on a diet and sadly look like a person lose weight and strength, and fat in the abdomen does not disappear. In the end, we begin to feel that fat in the abdomen – this is our fate, which could do nothing or hours spent on the treadmill or the strictest diet in the world.
This book you hold in your hands, not only to acquaint you with healthy and hearty meals that will help you get rid of fat exactly where it is most frustrating but also teach how to love this kind of food. Tips, psychological tricks and strategies of behavior taken from the latest research, and should inspire, motivate you to set up a right attitude to food for the rest of life.
What is an Abdominal Fat?
When I say “belly fat“, I mean two different types of fat: subcutaneous and interior. Subcutaneous fat (though not exactly scientific) can be defined as that fat that you can see, “pinch”. It is clear that the fat is located around the body in some cities – on the thighs, upper arm, abdomen (familiar, right?) – Razabrats may be greater than in the other, but it is present almost everywhere, even on the sole of the feet. A certain amount of fat is vitally necessary: in particular, it does not give you freeze to death in the winter but when razabrats too much, we cease to delight our appearance (which is why, as shown by research, we begin to eat even more wrong). Worse, excessive amounts of fat are visible evidence of excess weight or obesity, which increases the risk of various diseases. But I do have some good news: subcutaneous fat immediately reacts to the offer in this book, Diet.
But before you go directly to the description of the Diet, you should know about another type of fat – Interior, who is much more dangerous and more difficult to deal with that. Visceral fat is located deep in the body and is sometimes called “hidden” belly fat. I prefer the word “death.” Due to the proximity of excess visceral fat in the heart and liver may increase the likelihood of various diseases, from heart disease and diabetes to cancer and Alzheimer’s disease. The most unpleasant is that it is possible to limit the amount of calories and exercise obsessively, and both at the same time still have the razabrats in excess.
In fact, run at the same time reduce the amount of both subcutaneous and visceral fat, you have the right … fat.
The researchers studied the use of three different diets – high in saturated fat, high carbohydrate content and high content of monounsaturated fatty acids (SWC) – for patients, in simple terms, with an excess of abdominal fat diet plan, all three expected consumption of the same amount of calories, but reduce the amount of abdominal fat, or, more accurately, visceral abdominal fat, could only diet with SWC.
Remember, no other food is lacking in similar results. That’s what our program is different from other diet on which you’ve ever read. Only here monounsaturated fatty acids are at the center of attention and are included in all meals. This means that you will learn about diet, which will help you lose weight is in the abdomen. Chapter 3 gives more information about SWC and their positive impact on the body, but before that we should make a general review of this truly good diet.
How does this weight loss program
The book consists of two parts – the first part refers to the four-day program to fight with abdominal distention, the second – a four-week nutrition program is the sum of S is 32 days, and, according to studies, it is enough to get used to this diet then, after you run the program and achieve the desired change of its weight and volume, I will tell you how to keep your belly flat for life. Even if you want to select only one part of the Diet, I still highly recommend you start with a program against the bulge, and right after that go to four-week program of nutrition. And here’s why.
The book consists of two parts – the first part refers to the four-day program to fight with abdominal distention, the second – a four-week program of nutrition. That adds up to 32 days, and, according to studies, it is enough to get used to this diet. Then, after you run the program and achieve the desired change of its weight and volume, I will tell you how to keep your belly flat for life. Even if you want to select only one part of the Diet, I still highly recommend you start with a program against the bulge, and right after that go to four-week program of nutrition. And here’s why.
Cope with the swelling, you will not only be able to once again put on a favorite dress, but also become self-confident, feel strong and be proud of your body. Lose only one or two unnecessary pound of water will keep you in shape and give the forces necessary to carry out any program of weight loss. In addition, the program against the bulge, I added a second element: the psychological techniques to facilitate quick and easy transition to a healthy diet. They’ll remind you now that you’re a new way of life, think and care about your body.
Four-week diet plan begins on the morning after the completion of the program of struggle with bloating. This is the central part of the book. Every day you’ll eat three very nutritious 400-calorie meals and one snack (food will contain the same number of calories). Meals and snacks each contain the right amount of SWC, which will save you from the fat on the abdomen. It’s simple. Do not need to count calories, do not need a calculator. I chose this number (1,600 calories per day), because that is how much should an adult woman of average height, build and activity levels to achieve optimal weight while maintaining vigor, properly working immune system and strength in the muscles. If such and such amount of calories you will not be tortured pastayannaya fatigue, frequent changes of mood, irritability, hunger and negative emotions.
Since no plan can not be ideal for everyone, I offer two different version. The first is perfect for people who have no time for cooking. In Chapter 7, you will find 84 different 400-calorie-containing SWC, quick to prepare meals and snacks 28 recipes for 400 calories. Choose three meals and one snack per day, and everything will be okay. During the month of your stomach will be flatter.
But at some point you may want something more than a home, delicious, or maybe you just love to cook – then do not deny yourself this. Chapter 8 presents more than 80 recipes that will provide the right amount of calories per serving and the SWC and can be used in the quality of any of the three daily meals.
As a program of struggle with bloating, four-week program is not only food but also a way of thinking. I ask you to keep a diary, in which it will be possible to predict the success or failure of any diet. I urge you to go there every day to record thoughts about your goals and your attitude to food, your stomach, your body. I call these thoughts “inner spirit” not only because your stomach is in a physical center, the middle of your body, but also because of your attitude to the program lies in the opportunity to succeed based on … everything.
The book will occasionally come across the section entitled “Did You Know?”, Which is D. Further information on fat, weight loss and overall health. This advice, strategies and Dunns, who was considered useful by experts, has kindly agreed to help me. And do not forget to see the sections entitled “Advice a dietician.” In them I share their thoughts and advice on how best to achieve success in this amazing program.
I hope that when you finish reading this book and run the program, you’ll love a flatter stomach, will get the pleasure of a healthy diet and you will appreciate how delicious energy and vitality that brings health.
What about exercise? www.EliminateYourFatToday.com
At work, I go on foot – the trip takes 50 minutes. On the weekends I’m doing at the gym and try not to miss the weekly classes yogo. And I would recommend doing regular exercise. Chapter 10 presents the program to your attention an exercise that you can run parallel with the flat belly diet. If you follow the program of nutrition, exercise and work on themselves, the results show up faster.
However, the feature of a flat belly Diet is that to get the results you do not need to do exercises. They can accelerate the achievement of goals and bring more benefit to the health, improving cardiovascular health systems and strengthen muscles. But your stomach should be reduced, and get rid of the subcutaneous fat and interior just as a result of the program of nutrition.
If you are currently do not exercise regularly, it is not necessary right now to start training. I’m always at the Veria that incremental changes lead to big achievements. I think the more important to focus on the fight against fat in the abdomen, rather than trying to do everything and then broke down and give up because of the huge amount of changes in Obrov life. If you are not anything to be some kind of training schedule, for the first 32 days will be quite a transition to the new power system.
Diet Plan Flat Belly
The four-day program to fight with abdominal distention
A total of 96 hours you will be strong in its intention to adhere to this Diet, and thus lose a few pound! The program consists of:
• daily servings of water, which will prevent dehydration;
• psychological advice for every meal to help you tune in to the Implementation Plan.
28 days you will eat tasty meals with monounsaturated fatty acids, and the accompanying recipes provide the necessary variety. The plan consists of four 400-calorie meals a day. Of our suggested options Select the most suitable for themselves and do not forget that one of the four meals will be snacks.
In each dish contains monounsaturated fatty acids. These healthy fats provide a feeling of satiety and excellent taste in food.
Once a day, reviewing your progress. Spend 15 minutes thinking about their attitudes toward food and the desire to achieve results.
Additional program exercise
Pesci walks, improve metabolism and abdominal exercises will help you to strengthen muscles and increase calorie consumption. So you quickly get rid of excess weight.
The second What is the fat in the human body?
A Flat Stomach::The Ideal Diet And Exercise System. First We make beautiful belly. Fat is vital for the functioning of the human body. Fat is part of the cell membrane and thus plays a structural role and enegeticheskuyu. Without it, internal organs are not able to release the hormone that make you a woman. On a cold day without the fat you would freeze to death. You would have risked damage to vital organs, just hit the door handle, not whether you are fat. And just could not find his keys, since no fat is NOT aware of what is the key.
In fact, without the fat you would not be myself. Body Fat, wherever he was, on the thighs, buttocks, or convolutions of the brain – involved in virtually all biological function of the body, to live without it. However, there is a fine line between the necessary amount of fat and excess.
Problems associated with the fat in the abdomen
Scientists have discovered quite a long time, that an excessive amount of fat is injurious to health. Obesity, ie an excessive amount of fat, according to some this appears not reduced harmful than smoking. When you stand on the scales, you get a rough idea of its fun, but this figure says little about the number of excess fat. Get more accurate information helps to self weight.
It is equal to weight in kilograms divided by height in meters squared.
For example, if your body weight – 55 pound, and height – 1.6 m, the self weight of your body is 55/1, 6 x 1.6 = 21.48. If your weight is 100 kilograms, and height – 1.6 m, the self weight is equal to 39.1.
If the index value above 25, then you are overweight. From 30.0 to 34.9 – obese I level, from 35 to 39.9 – II degree obesity, above 40 – obesity III level, which means a very high degree of risk to your health. A value of less than 18.5 indicates underweight, which is also a cause for concern, since the amount of fat in the body is not enough to razabrats full operation. The norm values are in the range from 18.5 to 24.9.
One of the drawbacks of this technique is that it does not take into account the mass of muscle. For this reason, some athlete, in which the main weight is not fat, and the muscles may be considered as overweight or even suffering from obesity.
Recent studies show that obesity is unhealthy in general, but the biggest danger is the fat in the abdomen. Women with a waist circumference over 90 centimeters in the likelihood of heart disease and diabetes is higher than women with smaller waist circumference. For men, particularly dangerous for the health of turns in the value of 100 centimeters or more. The most common cause of death in women are heart disease and diabetes in the world will soon reach epidemic proportions. And the circumference of your waist directly affects the likelihood of this disease.
A Flat Stomach::The Ideal Diet And Exercise System . Agrees to a U.S. study, people with a lot of fat on the hips and narrow waists produce more high density lipoprotein cholesterol (HLVP), that is a useful option cholesterol than people with fat concentrated mainly on the abdomen. Women HLPV content in the blood is usually higher than in men, which is why they are less prone to heart attacks. But after menopause, when the distribution of body fat due to hormonal changes shift the risk of heart attacks in women grows.
If you suffer from overweight or obese, find the main reason. In my case, for example, it was mayonnaise. This is in addition to ice cream, soda, pastries, cheese and high energy – well, you can not continue. If you get too many words, you potolsteete. Sometimes, to increase the waist simply reduce the activity or stop doing the exercise. In some cases, the predisposition to be overweight is determined by heredity. To a large extent contribute to increased fat in the abdomen menopause, that is, after 40 years, the risk increases for every woman!
As estrogen levels decrease the body tries to maintain its hormonal balance. At the same time becomes more valuable body fat, which is very important for the development of estrogen and other hormones half, not to mention the preservation of bone mass – and it becomes harder to get rid of. After menopause, body fat distribution is increasingly beginning to resemble the male and the female is less.
What I mean by this? Have you heard about the beer belly? In men, fat is usually collected in the abdomen, and it has little to do with beer, except, of course, the fact that beer is a lot of extra calories and it contributes to a raise on fun. In women, body fat is usually deposited in the hips and buttocks. Some scientists believe that as the levels of estrogen the female body ceases to accumulate fat in those problem areas and begin to put in razabrats abdominal area, as it does in men.
Did you know?
We are all born around the same number of fat cells (about 40 billion). As they get older the number increases before the onset of youth and maturity, when it freezes at a certain level. First it was thought that the difference between full and thin people is only in the fact that the full fat cells are larger in size. However, recent studies found that age and mature fat cells can grow. Once the cells reach their maximum size, they are divided, and so increases the general number of fat cells in the body. In some people the full number of fat cells is much higher than average rates. But in any case, the amount of fat affects the number of fat cells and their size.
The difference between HDL cholesterol (HLVP) and low (HLNP) density
There are several types of cholesterol, but researchers have focused on two of them: HlnP and HlvP. HLNP known as “bad” cholesterol because it increases the video plaques in the arteries and can lead to cardiovascular diseases and stroke. For most people, is considered the optimal level HLNP on 130 mg / dp blood decreases. HLVP – is a healthy cholesterol, which makes HLNP of blood vessels and puts razabrats in the liver, where he is treated and then removed from the body. High Level HLVP (60 mg / dL and above) provides some protection against heart disease.
Share HLVP in total cholesterol is a convenient way to measure the likelihood of cardiovascular disease. Most doctors believe good indicator of the ratio 4 to 1 or lower. A person with total cholesterol of 200 mg / dl and HLVP on 50 mg / dL (the ratio of total cholesterol / HLVP = 4) are less prone to stroke and heart disease than men with total cholesterol of 180 mg / dl and HLVP 30 mg / dl (the ratio of total cholesterol / HLVP = 6).
However, the deposition of fat in the abdominal area during this period is not at all. While some women with large hips and small waists are increasing over time, the stomach to such an extent that it is the widest part of the body, the other remains forever “pear” shape. For them, NOT a characteristic accumulation of fat in the abdomen during menopause, and the subcutaneous fat is stored in the hips and buttocks.
Interior = bad
As the name implies, visceral fat is associated with the internal organs located in the abdominal cavity. It is hidden deep inside the body, enveloping the heart, liver and other organs. Since he is under a layer of muscle, do not shake when walking and can not grasp in the measurement of waist circumference, razabrats also called hidden fat. Even the slim-looking people can be a lot of visceral fat. But the fat not only adds a few inches to the waist, it also takes a few years of life. Excess visceral fat is a symptom of metabolic syndrome. Other symptoms are high levels of blood cholesterol, high blood pressure and elevated levels of insulin. Any of these symptoms increases the likelihood of severe disease, as well as the number of symptoms increases the risk exponentially.
Visceral fat is associated with long lists of diseases, because of which the most serious are:
• high blood pressure, heart attack, stroke;
• breast cancer;
• senile dementia
One of the main reason why visceral fat is so dangerous, is razabrats role in inflammatory processes – natural immune response – which, as recently established scientists, due to almost all known chronic diseases. Visceral fat is a material contributing to inflammation, causing more acute symptoms of early disease.
As it turns out, visceral fat may have an even greater impact on the cardiovascular system than the overall amount of fat. Danish researchers found that women with excessive fat in the abdomen risk of atherosclerosis is higher than in women, in which fat is found mostly in the hips and buttocks. Here’s why:
• The proximity of visceral fat to the liver increases the excretion of HLNP, that is bad cholesterol, which is deposited in the artery to form platelets – waxy substance
• Over time, the platelets become inflamed, which eventually narrows the arteries and prevents blood duct
• Vasoconstriction increases blood pressure, overworked heart and destroying the small capillaries
• Inflammation of further increases the risk of blood clots that can lead to stroke.
How do fat cells
Fat cell like a loose capsule is so small that it can contain only a microscopic amount of fat. But the fat cells prefer to stick together and unite in the adipose tissue. Most of the time they are dormant until some biochemical signal do not bring them into a state of readiness – usually a hormone, and enzymes. When they give a signal of fat cells, they become active and produce fat in the blood required for various body.
When you overeat, the more calories get back into the fat cells to empty and fill them. How would you go pound dropped and how many hours would do no exercise, fat cells do not disappear. Blown away the ball is still a ball.
But everything turned out even worse. Visceral fat causes insulin resistance – a condition in which cells do not respond to insulin, and iron pozheludochnaya forced to increase production razabrats, run to clear the blood of glucose. Over time, insulin resistance can lead to full-fledged diabetes, which is a threat to the circulatory system and cause serious problems with vision, memory and the ability of the body to regenerate.
Did you know? www.EliminateYourFatToday.com
In the framework of Research, Harvard University researchers observed 6,000 women for 6 years and found that every 2 hours spent on TV, increased risk of developing obesity by 23 percent and the risk of diabetes of the second type – a 14 per cent. This is partly due to big amount of food eaten during this period, as well as a fixed position.
The figure, which is worth remembering
Waist circumference over 90 inches in women and more than 100 centimeters in men, regardless of the weight is an alarming sign of excess visceral fat.
The measurement, which shows the accumulation of fat is in the abdomen and reflects the general situation with Interior fat in the body – is the ratio of abdominal to hip size. After analyzing the Dunns 27,000 people from around the world, scientists have found that people who have suffered a heart attack, self weight was equal to the same indices of the people, who never had a heart attack, but the ratio of waist to hip was higher. So for the more important to follow?
The ratio of waist to hip – circumference is the narrowest part of your waist in comparison to the widest part of hips. Talia is easiest to find, slightly bent forward – the place is the bend waist. By measuring the hips, turn sideways to the mirror and make sure that the tape is exactly one line parallel to the floor. Then you need to divide the waist to hip size. For example, a woman with a waist 75 inches and hips 95 inches, this ratio is equal to 0.79.
Other way to measure visceral fat
Even a person with normal weight may be a significant amount of visceral fat, as most of the razabrats located around the internal organs. It became clear relatively recently, and for that number of people who look slim, but have excess fat in the abdominal cavity. It is hard to imagine that someone could be both Tolstoy and thin, but the doctor, Jim Bell showed that it is possible. He was involved in the formation of images on the emulsion with a molecular dye on the Royal College of London. Together with his colleagues, he scanned with magnetic resonance imaging Almost 800 people to get a “map of the distribution of fat.” These results are surprising: in 45 percent of surveyed women lean and 65 percent lean men was found an excess of visceral fat. Now that we know more about the dangers of visceral fat, the researchers are developing more and more accurate – and more expensive – way to measure the amount of razabrats. The most recent test detects blood levels of the protein RBP4 (retinol protein 4), who distinguishes in visceral fat more than subcutaneous. In people with obesity levels of the protein content in the blood of two or three times higher than in those with normal weight.
Useful properties of fat
From 2 to 5 percent of body weight in men is vital fat, and for women this number is equal to 10-13 percent. Fat people need to:
• Storage of Energy;
• maintain adequate levels of hormones;
• the regulation of body temperature;
• Protection of vital organs;
• bone growth.
Fat is the cause of the problems only when razabrats excess. In this case, it increases the load on the heart and other organs, and prevent us from being happy with your body.
Did you know?
Doctors have concluded that the waist measurement in patients more accurately predicts the risk of heart attack than body mass ca.
The third The magic of monounsaturated fatty acids
Yes, the fat in the abdominal area is one of the most dangerous types of fat in the body, but I am pleased to announce that we can get rid of him. Do not be sad because of his waist and worry about health, because this is the antidote to fat – monounsaturated fatty acids. They are contained in the following five types of products:
• Nuts and seeds
• Dark chocolate
These amazing products can change your body and your life. The name “monounsaturated fatty acids are” hard to remember, but experts on nutrition is the term itself immediately explain why DATA vegetable fats so helpful. Fatty acids are essential building material for all dietary fats, and, like all organic elements, they are composed of atoms of carbon, hydrogen and oxygen, formed a human chain in a certain way. The term “saturated” is used when each of the carbon atoms in the chain due to hydrogen Otomi. Thanks to this, they become solid or waxy at room temperature, in your body they will be sticky and inflexible. Unsaturated fat is less robust structure and is therefore more flexible, and because the levels of unsaturated fats good flexibility, and rich – harmful.
When saturated fats move through the arteries, they constantly bump into something and grind everything in its path, often getting stuck somewhere. After eating a high saturated fat content of the ability to grow blood vessels decreases blood flow and weakening.
This effect is just three hours after eating. Numerous studies have shown that regular consumption of large amounts of saturated fat is associated with an increased likelihood of atherosclerosis (hardening of the arteries), cardiovascular disease, stroke and other chronic diseases.
Because monounsaturated fatty acids are more flexible, they can easily move in the bloodstream, the network is not clogged blood vessels. Flexibility – is only one of the reason that these acids are useful. More and more studies show that they can contribute to arterial cleansing and protecting them from the build-up.
The value of monounsaturated fatty acids
To help you fully realize, why monounsaturated fatty acids, give attention to and why it is important to include them in every meal, I should tell you briefly about the history of studies of these acids. Indeed, until recently all fats, regardless of their type, considered harmful and contribute to obesity.
The recommendations of physicians, linking fat to the risk of heart disease first appeared in the 50s of the twentieth century. Since then, the emphasis was on reducing the consumption of saturated fat is, but in general, would lower the fat intake in general. For example, said that “in the fat of both animal and vegetable origin contains two more calories than the same in a certain amount of carbohydrates or protein. Choose a diet in which a form of fat consumed not more than 30 percent of calories. ”
The focus here is on the general amount of fat, and the phrase “not more than 30 percent” leads most people to think “less is more effective than better,” resulting in many try to not eat fat at all, not just butter or marbled meat, but also Vegetable oils, nuts and peanut butter.
In 2000 there were fewer restrictions: “Choose a diet low in saturated fat and cholesterol and moderate in fat content at all.” Reference was made and the usefulness of products of plant origin, including oils and Orekhovo. But the phrase “Aspire to run in the form of fat to consume no more than 30 percent of calories” left. In 2005, the words and the lower limit of fat intake, “Eat in the form of fat from 20 to 35 percent of calories, so most of the run Zhirova came from polyunsaturated and monounsaturated fatty acids.”
The bad fats and good fats
Dietary fats are an important source of energy. They are used to create cell membranes and some hormones, and essential for the regulation of blood pressure, heart rhythm, blood vessel constriction, blood clotting and the nervous system. Dietary fat helps the body absorb vitamins A, D, E and K. But not all fats are equal. Consumption of a large number of those not Zhirova very dangerous for health. However, to distinguish between healthy fats from unhealthy is not easy, if you do not know what you should pay attention.
Monounsaturated fats are liquid at room temperature, but may harden in the refrigerator.
Polyunsaturated fats are liquid at room temperature and refrigerate. They are found in vegetable oils such as corn, sunflower, soybean and cotton.
Omega-3 – this is particularly useful type of polyunsaturated fatty acids, contained mostly in seafood and such kinds of fish, like salmon, mackerel and herring. If the thought of two fish dishes per week (recommended consumption) seems repugnant to you, these acids can also be found in walnuts, flax seed oil from it and, to a lesser extent, in canola oil.
Saturated fats at room temperatures are solid or semisolid. Examples are the white streaks in the marble piece of meat or butter. Saturated fat is found mostly in animal products, but in addition, these fats are present in significant numbers in the three products of plant origin: Coconut oil, Palm oil and cocoa butter. Remember that the reduced intake of saturated fat to zero is almost impossible. Even in the table bed of olive oil contains 2 grams of saturated fat.
Trans fats raise the level of low density lipoprotein and lower high-density lipoprotein levels, thus effectively increasing the risk of heart disease. They can be called the most repulsive of all fats. They occur when manufacturers hydrogenated liquid oils, run to extend their shelf life, and are mainly in the packaged product, and almost all of the product with baking powder. Manufacturers are required to indicate trans fat content on labels, but this number may be misleading, as is legally possible to specify zero grams of trans fats, even if actually on a portion of their accounts for up to polugramma. So run to detect these extremely harmful fats, and avoid them in the list of ingredients necessary to pay attention to the word “(partially) hydrogenated” or “hydrogenated.” Now everywhere with great success for sale fat cakes, sweets, yogurt with high carbohydrate content, is practically impossible to buy food, not gaining anything with fat. Given the enormous attention to fat, most people do not limit themselves to low-fat diet. And the number suffering from obesity has steadily and rapidly increasing.
Scientific studies the influence of fat consumption on human health
In the 1990s, scientists around the world mate. Operation to pay attention to the theory that consumption of certain types of fat may actually be beneficial.
In the period between 1958 and 1970 American researchers studied men between the ages of 40 to 50 years in 18 countries in the region 7 (DIO, Japan, Italy, Greece, Netherlands, Finland and Yugoslavia). They took into account the power of these men, a risk factor for disease (such as the level of blood cholesterol and blood pressure) and the prevalence of various diseases. Was first studied the connection between diet and disease in many different nations. This study showed the extent to which diet may determine the level of coronary heart disease. And the main results was that – pay attention! – High fat intake was not associated with higher morbidity.
Most revealing were the results on Crete, the largest Greek island. In the local men was the lowest incidence rate, as well as the biggest life expectancy, despite the fact that they get 37 percent of calories from fat (the highest death rate from heart disease was found in Finland and DIO). It was found that the power of the Cretans was quite uniform. They consumed all of the same traditional Greek dish that their ancestors did for centuries: a lot of fruit, vegetables (especially green), peanut, beans, fish, a moderate amount of wine and cheese, a small amount of meat of herbivores, milk, eggs, whole grains .
Long live the olive oil! www.EliminateYourFatToday.com
Unexpected DATA Studies done in Crete the olive oil into the debate, and eventually became a distribution will be the idea that some fats are beneficial. Studies on human nutrition. Mediterranean region, give amazing results. One of them showed that consumption of olive oil exclusively was associated with a much smaller (47 percent) probability of contracting cardiovascular disease, even with such and such factors as the self of body weight, smoking, physical activity, education level, presence of cardiovascular disease in relatives, high blood pressure, high cholesterol and diabetes.
Numerous studies have shown that olive oil may reduce the level of circulating low-density lipoprotein cholesterol and do not let harden. This is extremely important, as due to hardening of the arteries are damaged and there are diseases. As the conduct of an increasing number of studies, it became clear that olive oil is very useful thank monounsaturated fatty acids, which are also found in other vegetable fats, including nuts and avocados.
As a result, scientists began to attract attention is not olive oil, a monounsaturated fatty acid. It became clear that the beneficial effect of these acids is not limited to low levels of blood cholesterol and reduced risk of cardiovascular disease. Now it is believed that they reduce the risk of Type II diabetes, metabolic syndrome, breast cancer and inflammation, and normalize blood pressure, brain and lung weight, and, as you might guess, reduce the amount of fat in the abdomen. In order not to bore you with facts, I brought only a few lower than the most convincing studies. I believe that this collection will help you understand why we so strongly recommend you to use monounsaturated fatty acids.
Protecting the heart
French researchers tested the effectiveness of change in the diet of some dietary carbohydrate on the monounsaturated fatty acids without loss of calories. They found that this change has had a beneficial effect on the amount of glyceride triesters in the blood and other signs of cardiovascular disease.
U.S. researchers compared the effects of three useful diet with reduced intake of saturated fat on blood pressure and blood fat levels over a period of six weeks, without weight loss. The first diet was a lot of carbohydrates, in the second – the protein (about half of them – of vegetable origin), and the third – a lot of monounsaturated fatty acids. They found that diets with protein and unsaturated fatty acids is better lowers blood pressure and risk of cardiovascular disease as well as improved performance levels of fat in the blood.
Scientists from the University of Pennsylvania compared the susceptibility to cardiovascular disease and the results of the average American diet of four, lowering cholesterol: Diet American Heart Association and its programs to disseminate information about cholesterol and the three diets, which include monounsaturated fatty acids. All these diets have reduced the overall amount of cholesterol by 10 percent, low density lipoprotein cholesterol – by 14 percent. At the same diets, including fatty acids, also reduced the concentration of glyceride triesters in the blood by 13 percent (while the American Heart Association diet increased it to 11 percent) and reduced the level of beneficial high density lipoprotein cholesterol (in contrast to the first Diet, reducing razabrats 4 percent). Scientists from the University of Barcelona compared the effects of the two Mediterranean diet and diets with low fat content of the signs of cardiovascular disease in the short term. By comparison with a diet low in fat the average change in the levels of sugar in the blood pressure and cholesterol levels were significantly better in diets based on olive oil with high content of monounsaturated fatty acids, and diets based on Orekhovo, also with a high content of these acids.
DATA on the effect of monounsaturated fatty acids reduce the risk of heart disease is so convincing that a daily intake of SWC has become part of standard scientific practice to prevent such diseases. The plan of therapeutic lifestyle changes, developed by the American branch of the National Institute of Health, is designed to reduce the risk of coronary heart disease. It is recommended to consume as fat from 25 to 35 percent of daily calories, with the proportion of saturated fatty acids should not exceed 7 percent of the total number of calories and the proportion of monounsaturated acids – up to 20 percent of the total number of calories.
Prevention of diabetes type
Spanish researchers have studied the effects of three diets on carbohydrate metabolism and body fat and insulin levels in the full of people, randomly assigns them a 28-day diet with a high content of saturated fatty acids, something, anything monounsaturated fatty acids or carbohydrates. Blood sugar levels decreased in people who were sitting on a diet rich in carbohydrates and unsaturated fat, but here’s the second time and improved sensitivity to insulin and increased level of content of high density lipoprotein cholesterol.
At Indiana University researchers for 6 weeks in patients with diabetes were treated with the second type with two diets: Diets rich in unsaturated fats, and diets high in carbohydrates and low in fat. Both groups lost weight, but in those who consumed the saturated fat, more decreased total cholesterol and glyceride triesters in the blood and less decreased level of high density lipoprotein cholesterol, and these effects persisted even after weight gain.
Removal of inflammation
Inflammation is essentially a reaction of our immune system to stress, injury and disease. It contributes to premature aging, but monounsaturated fatty acids are able to put out razabrats “heat.”
Spanish researchers studied a large group of men and women at high risk for cardiovascular disease. It was found that the consumption of some Mediterranean dishes containing such unsaturated fat-rich foods like olive oil and nuts, helps to reduce blood levels of markers (signs) of inflammation.
In one Italian study examined the effect of Mediterranean diet on markers of inflammation in patients with metabolic syndrome. Within three years, researchers randomly assigned 200 men and women with metabolic syndrome, Mediterranean-type diet anything with a high content of whole grains, fruit, vegetables and unsaturated fats rich Orekhovo and olive oil, something “smart” power supply, consisting of 50-60 percent of carbohydrates, 15-20 percent from protein and 30 percent or less from fat (old dietary standards). Two years later, those who followed the Mediterranean diet and treated with more unsaturated fat and dietary fiber per day, average more lowered their weight. Due to the large amount of unsaturated fat and decreased blood concentrations of markers of inflammation and insulin resistance weakened.
Reducing the likelihood of developing breast cancer
In one study, scientists from the Department of Medical Epidemiology Carolingian university in Stockholm, studied 61,471 women DATA in age from 40 to 76 years from two area in central Sweden, in which there was no diagnosis “breast cancer”. After observing these women for years and analyzes how their food, and they have cases of breast cancer, they found the inverse relationship between the presence of unsaturated fats in the diet and risk of breast cancer. At each increase in the daily consumption of saturated fat per 10 grams of breast cancer risk was reduced by 45 percent.
Preserving brain health
Scientists from the Department of Geriatrics at the University of barium in Italy decided to examine the relationship between diet and age-related changes in cognitive abilities. They saw 5632 people aged 65 to 84 years of the eight regions of Italy. Using a set of standard tests, scientists assessed the cognitive abilities, selective attention and memory, analyzed food. They found that people who consumed the most calories from unsaturated fats, significantly better cope with the fading of cognitive function.
In another Italian study examined the role of diet in reducing cognitive abilities in older people for example older people in the South of Italy, who ate a traditional way for the region. The researchers also concluded that a high intake of unsaturated fat prevents senile cognitive decline.
Some researchers have searched for association between consumption of unsaturated fat and life expectancy. Italians from the University of barium for eight and a half years after the completion of the above-mentioned project studied the possible effects of unsaturated fatty acids and other food to protect the body from mortality due to all causes. As it turned out, people in the age from 65 to 84 years increased intake of unsaturated fat is associated with greater longevity.
The fight against fat in the abdomen
In 2007 a study was published which showed that a diet high in monounsaturated acids prevents the deposition of fat in the abdomen as opposed to a diet high in carbohydrates and saturated fat with the same number of calories more efficiently.
Australian researchers randomly assigned men different room four-week diets with the same number of calories, but different amounts of saturated, monounsaturated and polyunsaturated fats. A diet high in monounsaturated fats has led to a general reduction in weight and body fat. The authors concluded that such a diet can significantly reduce the weight and fat mass without changes in the total number of calories or fat.
Other Australian researchers compared the rates of body fat loss after two lunches: one of them was full of fat from the cream and the other – unsaturated fat from olive oil. The group consuming unsaturated fat, fat-burning rates were significantly higher during the next five hours, especially in people with a lot of fat in the abdomen.
Choose your unsaturated fatty acids
These amazing products that contain monounsaturated fatty acids that help you live a long healthy life without the fat on the abdomen. However, they have other very useful substance.
Useful properties of our recommended oils (canola, safflower, sesame, soybeans, walnuts, flax, sunflower, olive and peanut) vary depending on the nut, seed or fruit from which they were overcome. Flax and walnuts contain a lot of alpha-linolenic acid which the body converts to omega-3. Olive oil is a single spin has significant anti-bacterial properties and may even kill the bacterium that causes most stomach ulcers and duodenal ulcers, as well as certain types of stomach cancer. In addition, olive oil contains phytochemicals called polyphenols, which also prevent cardiovascular disease and cancer, and weaken the inflammatory processes in the body. Canola oil, sesame, safflower and soybean rich in vitamin E.
The second Olives
In addition to the unsaturated fatty acids, olives contain iron, vitamin E, copper, which strengthens the nervous system, thyroid and connective tissue and fiber, regulating the digestive system, helps control blood sugar and cholesterol.
The third Nuts and seeds
As with oils, and Orekhovo Semianov and seeding has many useful properties. Sunflower seeds are a source of linoleic acid. In one recent study, women consuming the most linoleic acid, the risk of heart disease was 23 percent lower than women who ate less of linoleic acid. It is believed that omega-3 contained in walnuts, protect against inflammation, heart disease, asthma, arthritis, and improve memory. Pistachios keep a low pressure in a stressful situation. In general, nuts and seeds are a valuable source of many essential nutrients and micronutrients, including protein, fiber, iron, zinc, magnesium, copper, vitamins B and E.
The fourth Avocado
Avocados are rich in lutein, which improves the condition of the eye, as well as beta-sitosterol – natural plant sterols, which does not raise cholesterol levels. As it turned out, the addition of avocado to salad increased absorption of two carotenoids – antioxidants that reduce the chance of heart disease and degeneration of the yellow spots, the main causes of blindness. Avocados are also high in fiber, vitamin K (which helps blood to clot), Kali (regulating blood pressure) and good for the heart of folate.
In his own work, I keep several types of unsaturated fats. Among them, there is one, for the presence of which I am following very carefully: in a dry frying pan roasted seeds Tikva. I love to eat them one by one. It’s amazing how long you can have two tablespoons of these seeds, if not to take a handful of them at once intact. Sometimes when I’m gnawing them, I feel a little pressed oil: seed Tikva is not as fibrous, like, say, almonds, so that the oil is distributed to a lesser extent by seed.
Fifth Dark Chocolate
In the dark chocolate and a lot of flavanol proantotsianina, which greatly enhances the level of good cholesterol HDL. It also has natural substances that regulate insulin levels, relax blood vessels and reduce blood pressure as well as important minerals such as copper, magnesium, Cali, calcium and iron.
The Fourth The Main Tool Against The Fat In The Abdomen – Your Mood!
Of course, this book is not just about food. Before turning to the food program, you must understand that a decisive impact on the realization of your dreams to get rid of fat on the abdomen will your mood. Your emotions and stress levels affect how and when you eat, and even how and where you add to the fun. Yes, you understood correctly – your emotional state may be the cause of fat accumulation. In this chapter we consider the connection between our consciousness and the emergence of fat in the abdomen and the more open the secret of how to achieve success in this diet. And now let’s just rejoice that to get rid of belly fat can be as easy as pour olive oil salad, spread peanut butter on the biscuits and – oh yeah, lick a finger melting chocolate.
Relationship between the stomach and mean the
“Relationship” between the stomach and the brain is very serious. Understanding is based on what they needed to lose weight and generally to achieve any goal in life. Why not? Consider the role played by emotions, moods and feelings that you eat, how much you eat and when to eat.
Stop eating under the influence of emotions
From the standpoint of physiology of appetite is controlled by biochemical signals that tell the brain when you are hungry or full. The problem is that we have learned not to listen to this signal. We not only eat when hungry, but when happy or sad, or worried when relax.
To cope with famine under the influence of emotions, to understand the reason razabrats. Many of us believe that food can bring comfort (remember the cake after a hike to the doctor?). In fact, what happens, at least in the short term. Many people with eating try to get rid of stress. Bite – a standard response to boredom, excitement, anger, and, alas, solitude (once I had a creative crisis, I remember, leaned on the peanut butter).
For many of us, food is the answers to anything except an empty stomach, and this means that we need to re-learn what hunger. The difference between the real and emotional hunger is obvious enough, though we often do not realize it. Researchers from the University of Texas suggested five ways to distinguish them:
First Emotional hunger comes unexpectedly, while the physical is growing gradually.
The second Physical hunger is felt below the neck (growling stomach), and emotional – above the neck (the desire to eat ice cream).
The third If you can satisfy only certain foods such as pizza or ice cream, then your “Hunger,” born of emotion when the body really need fuel, you are ready to consider any options.
The fourth Emotional hunger demands immediate gratification, the physical can wait.
Fifth Emotional hunger leaves after saturation of guilt, and physical – never.
With these tips you will be able to distinguish the emotional needs of individuals. The next time when you have hunger pangs, think it really is a physical hunger? Ask yourself: What do you feel and how you can satisfy their mental (as opposed to physical) needs. To get rid of desire is influenced by emotions, it is necessary to develop effective strategies for resistance, rather than simply trying to distract myself. Here’s an example: when you feel sad and want ice cream, cleaning in the hallway can cause you to deviate from the refrigerator, but it will not help overcome grief. If you’re sad, sentimental melodrama look and weep enough. Or call a good friend who is willing to listen to you. To cope with the desire to eat, you should not avoid their own feelings and deal with them.
Effect Of Stress
Scientists distinguish between two types of stress: acute (short term) and chronic (long term). As an example, chronic stress can result in a job that you do not like it, but to go from where you can not. An example of an acute or short-term, stress: you can just be late for a meeting or just not give up life, hardly cowered away from the machine.
However, in the Stone Age, the very survival of our species depended on the ability to immediately respond to short-term stress, such as escaping from predators. We still retained a mechanism that does not allow us to act in the presence of a threat to rational. This type of reaction “fight or ran,” and there is no difference, whether the threat comes from the enraged beast, or the impatient chief. Let’s see how this mechanism works.
Biology of acute stress
Response to stress begins in the nervous system. Central nervous system responds to the orders of abode in the minds of the brain, while the autonomous nervous system operates independently of it. If, for example, photographing each other on the phone, central nervous system of giving orders to all the necessary actions to complete a task. Meanwhile, you continue to breathe (do not think about it), but your body is digesting food, pumping blood and fighting off harmful bacteria. These functions are managed by the autonomous nervous system, for that do not require your conscious decisions or actions.
Did you know?
Researchers from the University of Minnesota for 1800 observed dieters adults. It was found that those who are weighed every day, the average dropped 5.5 pounds in 2 years, and those who weighed only once a week, dropped to an average of 2 times smaller.
In the autonomic nervous system has two parts: the sympathetic and parasympathetic nervous system. The first stimulates you, and second, on the contrary, relaxes. Let’s say you go busy intersection and suddenly you see that you are rushing machine. You are not ordered your heart beat faster and pump more blood into the muscle, run faster, they brought you in a safe place, you just jump sharply on the pavement. In that millisecond, your brain is aware of the threat and takes the sympathetic nervous system at higher speeds. Here’s what happens next.
• the hypothalamus sends a signal to the adrenal glands, which secrete more hormones adrenaline and cortisol (described later)
Did you know?
Some types of products can help reduce your stress. British studies in which people were asked to record the relationship between food and mood, showed that increased consumption of water, vegetable, fruit, fish, nut and whole grains and low intake of sugar, caffeine and alcohol significantly attenuated stress.
Did you know?
Most likely, the pressure in the winter you have to be higher than in summer. Scientists believe that because of the cold blood vessels become narrow, restricting blood flow.
• Adrenaline alone accelerates the heartbeat, sends more blood to the brain and muscles of the arms and legs, could run to dodge the cars.
• The memory becomes sharper.
• immune system is a state of alert in case the need to fight the infection results in a possible injury.
• The arteries are narrowed, so that in case of injury you will lose less blood.
• narrowing of the arteries leads to an increase in blood pressure.
• The pupils dilate, and vision becomes more acute.
• The digestive system slows down.
• Accelerates the secretion of insulin, adrenaline canceling signal to burn fat, run saved his fat body in anticipation of future needs.
All this is done, run time to run away from the carrier on you machine. When the immediate danger passes, passes and short-term stress. At this point comes in the parasympathetic nervous system, releasing hormone, sedatives, and the body back into balance.
The High Cost Of Chronic Stress
In contrast to acute stress, which has a beginning and an end, chronic stress is constant. When you spoil family relations, child problems at school, you have increased the workload has doubled, your elderly parents need much more attention – and all this is happening at the same time – comes a chronic stress. The difficulty lies in the fact that the body reacts the same way as in the case of acute stress, but at the same time there is no sedation. Sympathetic nervous system does its work around the clock and keeps you constantly tense, as if you are threatened. The more inclusive the system response to stress, the more efficient the more difficult it off. And this is a big problem, given that 60-90 percent of cases your illness is associated with stress. Why is this happening?
During stress, the adrenal glands produce excess cortisol. In the normal state cortisol regulates blood pressure, cardiovascular system and metabolism. The body can easily tolerate the release of cortisol, triggered by the dangerous situation, it’s not scary. Problems arise when stress becomes chronic and cortisol is pumped continuously into the bloodstream. Too much cortisol weakens the immune system, straining the heart and raises blood pressure. Consistently high level of stress hormones circulating in the blood and bad effect on the brain, especially memory. Too much cortisol can interfere with the charge of good mood neurotransmitters-such as dopamine and serotonin. You become more prone to depression.
Cortisol and belly fat
Now let’s look at the relationship between cortisol and belly size. Studies have shown that cortisol not only stimulates the appetite, but also increases the desire to eat sugar and fatty foods, which is the most combustible “fuel”. That’s why many of us eat more high-calorie foods during times of stress, for the same reason we choose ice cream, but not tasty and healthy apple.
But what is most important: Cortisol tells the body to store fat in the center, around the organs, in other words – in the abdomen. Thus nature provides accessibility and availability of resources in case of necessity, have the strength to run to save lives, or simply run not to die of famine. All this becomes even more ominous when one considers that visceral fat is better supplied with blood (so that cortisol gets there very quickly) and has a large number of receptors of cortisol.
Symptoms of chronic stress
• Frequent upset stomach, indigestion, diarrhea or change in appetite, pain with flatulence.
• Feeling that you’re about to cry.
• muscle tension.
• Tightness in the chest and the feeling that you can not catch my breath.
• nervousness or sadness.
• irritation or anger.
• Problems at work or in relationships with people.
• Sleep problems: insomnia or hypersomnia.
• Apathy (lack of interest to the world, motivation or energy).
• Mental and physical fatigue.
• Frequent illness.
• Each rash.
• Fainting or dizziness.
• Ringing in the ears.
• irregularities or omissions in the menstrual cycle, PMS, or unusually strong symptoms of menopause.
Did you know?
In this study, the Helsinki University, on which was attended by 7,000 people, people who are constantly working overtime are more likely to gain weight. This can be explained by work stress and its role in the production of cortisol, or simply lack of time to eat healthy and exercise.
Not all stress is bad
Believe it or not, but some types of acute stress is helpful. Researchers from Ohio State University found that stress during exercise in memory stimulated immune system, and stress due to View the film with a lot of violence weakens it. In experiment measured the concentration in saliva is very important element – secretory immunoglobulin A. This class DATA indicates that a small exercise for the brain can enhance the protection of your body.
7 Ways To Beat Stress
Scientists have identified several patterns of behavior that would be helpful for women seeking to manage their lives. They help to overcome anxiety and find happiness. The following 7 ways to fight stress, not only will help you become calm and relaxed, but also reduce the likelihood of obesity in the future. Consider this list a set of tools: the more often you use them, the more efficient the more important.
First More sleep. In the early twentieth-century Middle European slept about 9 hours a day. It’s hard to imagine! Now Rare fortunate can afford to sleep at 7:00 this does not tire you, but can lead to stress – and a raise in the fun. Pastayannaya lack of rest are putting an increased body stress. Due to the unmet need for sleep decreases leptin levels – a protein that regulates body fat and increased levels of ghrelin, which stimulates the appetite. So if you’re not getting enough sleep, your body stores fat, slow metabolism and provoke hunger Your body needs time, certainly, run recover, rejuvenate and replenish reserves. This is particularly true for dieters, since lack of sleep is much harder to stick to diet or exercise regime. I urge you: if you find it difficult to allocate time for the Implementation of the recommendations from this list, put in the forefront of their priorities, and a good long sleep.
Here are some tips to help you establish a healthy sleep: www.EliminateYourFatToday.com
Keep your feet warm – with the blood vessels dilate, allowing the body to transfer heat from the center to limb. This will help you relax and fall asleep. An old-fashioned night-cap would just as important.
Stick mode. People who live in a certain daily routine, have fewer sleep problems than people with an unstable mode. Repetitive rituals help to stabilize the sleep cycle.
Turn off the bedroom light. Any peace will signal the brain that it’s time to wake up, worst of all “blue world” with the phone’s screen or digital display clock. Make the screen less bright hours and remove the luminescent device of the bedroom.
The second Get rid of unnecessary stress. Pay attention to the things that cause you have chronic stress, and, if possible, avoid them. When the situation is heating up, you may suddenly notice that chews nails, continuous signals, or even yell at the kids. If you carefully analyze what you are most annoying, then find out that you are not flies nails, no traffic and no children. Most likely, you have exhausted what I would call the reserves of stress, and you need to break out of this state. When something like this, act decisively. Just go away – literally. Walk a few blocks or sit in another room. If this is not close your eyes and count to ten and breathe deeply. These few moments will give you the ability to cope with strong emotions Before they become uncontrollable. You will immediately feel better.
The third Each day move. Studies show that even 10 minutes of physical activity each day helps reduce cortisol levels. Coaching change the biochemistry of the body, causing the brain to produce beta-endomorfiny – chemicals that you are calm, regulate stress hormone, and improve health. The next time you want to tear his hair, or eat a bag of chips, go outside and ride a bike or just walk on your block. Exercise does not solve the problem completely, but to help you cope with the emotions.
A short walk significantly improves sleep. The scientists studied more than 700 men and women and found this: those who pass are not reduced six quarters a day with the usual speed, the likelihood of sleep problems is reduced by thirds. And those who are still on top and quickly walks, will sleep better than anyone. Other studies show that regular trips to the same extent improve sleep, that healing.
The fourth Let your life be more communication. Talking with others can relieve stress, studies show that the mere presence of close friends or acquaintances, even without the exchange of words, helps to relieve stress. Communicate positive impact on health in general: people who keep in touch with friends and neighbors, better health.
However, remember that the need to spend time with those who charges you with positive emotions, rather than drains energy. If you find it difficult to determine, after the meeting, ask yourself: you had fun, or you make an effort run was fun to your friend? Of course, the “before” may be the answer to both questions, but if the first question you answer “no”, then you would be better to talk to someone else. People who drains energy, or energy vampires, as they often are called, do not help you improve the confidence and support you in achieving the body.
Fifth Charge with positive emotions. Stop talking bad about yourself. I mean, that voice in your head, who appreciates all of your actions. As soon as you find yourself thinking, “I never completed yet this report,” or “My house is a mess,” stop and try to look at the situation in a positive light: “I will do everything, run to meet the deadline,” or “So many things in my flat due to the pleasant memories. ” Force yourself to think that it might seem silly, but I promise it will help you better control over their lives and increase self-esteem and confidence. And this, as we now know, you need to improve the health and weight loss.
Sixth Planning helps to relieve stress. Do not waste time in vain. Remember that timing does not mean “do more”, but rather to “do more of what you want.” Try for a couple days to record all your actions, run to see what takes time.
Create a computer or a notebook on the table every day, breaking razabrats 15-minute periods. Celebrate all that you did in each period from the moment they woke up to the moment went to sleep. Learning what you actually do during the day to help you make some changes that will reduce stress, or will make it possible to include in the diet of healthy food, more exercise, or sleep.
7 Take care of yourself. Before we continue, I want to run took a pencil and wrote the names of the most important people in your life.
Do not read on until you write this list!
Well, you put yourself at the top of the list? Or at least have included himself in it? It seems to me that if you did that, then put themselves last. This is not surprising, since most women are so busy caring for others that neglect their own needs and happiness. If I simplified you about your relationship with her husband, children or parents, you undoubtedly will be ready to give me a full, accurate and detailed response. But if I simplified you about your relationship with yourself, how much you can tell me?
When you are trying to change their behavior (especially if it is associated with weight loss, a healthy diet and plenty of exercise), it is important to learn to think about themselves. In the end, is a diet is not a contract between you and by you? You decided to learn about the principle of a flat belly diets and follow them. I believe that you have done this, run to look better, feel better and improve their health. If you accept this need, the diet – it’s not all. You must put in the top lists of the most important people to you herself, recognize that you – especially at yourself you will need as much time, energy and effort than your family, work, friends, and so on.
Find a beautiful snow-white sheet of paper and write down list of the most important people in your life this time, as it should be, put yourself to the top of the list. Put this list somewhere where you will often see razabrats, such as a mirror or refrigerator door. You’d be surprised how much less stressful life is, if you do not forget to take care of Number One on the list.
Now, when you put yourself to the top of the list, it’s time to admit that the time for “myself” – not a weakness, but the most important factor for your health and happiness, not to mention success in losing weight. “His’ time you will manage on your own if you decide to say to himself:” This is my time, and nothing is more important. ” You can start with 15 minutes a day.
I know what you think: “But I do not have 15 minutes!”. You are wrong, and now I’ll prove it. In the first four days of this plan, I ask you before each meal for 2-3 minutes to think about themselves, their ultimate goal and what you can achieve. I call things like psychological methods, as they are fairly easy to help awaken your mind and draw attention to the food. If you find a few minutes before each meal, then you will find your 15 minutes.
Once and for all say “no” trans fats
I firmly believe in the need to consume fat, but I insist that you should completely eliminate fat from your diet certain types – trans fats. These artificial fats created from vegetable oils through a process called partial hydrogenation, when liquid hydrogen is added to unsaturated oils. Because of this, their structure is changing, and they can hold together the ingredients in a product-such as cakes and crackers. Since trans fats deteriorate more slowly, they provide a great shelf life of foods. Studies show that trans fats not only harmful for the heart (they clog arteries and raise the level of “harmful” LDL cholesterol), but also stimulate the accumulation of fat in the abdomen. To not eat trans fats, pay attention to the nutritional value of foods and be sure to check the list of ingredients.
When you start to run the program against the bloating, I’ll talk about the importance of keeping a diary. Every day, I will offer you a new exercise for thinking – they will help you create the right inner attitude. These exercises will give you food for thought, and – surprise! Each of them will require about 15 minutes.
Diary, where you record everything you eat, will perform some function. First, this blog helps to better understand what and how much you eat. Studies show that dieters benefit from keeping diaries, especially if they start a new diet. Daily records will help you remember your goals and control their behavior.
Three important questions whose answers will give you the strength to move forward
Now that you’ve learned about the scientific explanations of hunger under the influence of emotions and physiological responses to stress, you can subdue the forces that bind consciousness to the stomach. You will also learn seven ways to be useful stress management, who will help you cope with it during the Diet, and in later life.
Before we proceed to the first part of the diet of a flat stomach – a four-day program against the bulge, I want to run thought about the three issues critical to securing changes in Obrov life.
First Why am I doing this?
The only acceptable answer to this question – “for the sake of itself.” You may need to take care of other nicer, but how often do you do something for yourself? Your desire to lose weight – it is very clearly an expression of care of themselves, more important than the occasional massage or regular pedicure and manicure. Weight loss, especially if you suffer from excess pound, it’s not just a choice in favor of health. It is a choice between the vacation for fun and relaxation for medical reasons – because of diabetes or cardiovascular disease. As I note above, the fat in the abdominal area is very harmful. The best gift to yourself – it needs to heal itself, especially if it is not about drug therapy, but a diet that includes healthy and tasty dishes.
The second How to make your life easier in the next 32 days?
Think of your Obrov life from the perspective of Feng Shui. I do not mean that you need to put a refrigerator on the far corner, or hang a mirror above the stove. I just suggest that you organize your home and workplace so that they contributed to the run of your new goals. This means that the refrigerator should be cleaned by a seductive meal or keep all harmful products is definitely on the town. At work, you should also carry out cleaning in the drawers. The stock of candy “just in case” will not do for you. Prepare the site for its useful snacks.
The third Who will help me?
Before the start of spend Diet serious conversation with the people of his entourage. Explain to them why you’re going to go on a diet, why is it so important for you and how, in your opinion, it can affect your relationship. You may need to give up dinner in a restaurant on the weekends for a healthy lunch from home or get-togethers during the lunch break with friends for a cup of tea in the nearest cafe. When they realize how important it is for you, they will agree with you, and some – I’m sure – not even want to join.
Did you know?
Metabolism (metabolism) determines the amount of calories that your body burns per day. Perform the function for the maintenance of life (the heart muscle that pumps blood) – is the base level of metabolism. You also burn calories when performing any action – if you take out the trash or making a five-kilometer run. Another part of the energy goes to digestion: it’s called the “thermic effect” of food. In sum, all these three parts (base + cost of energy for physical activity + digestion) provide a general metabolism, or the general level of metabolism. Accordingly, if you move a little, it affects metabolism: the quantity of calories burned down the second part of the equation, and while you lose muscle strength, which reduces the value and basic metabolism.
Fifth The four-day program of struggle with abdominal distention
This chapter will help fulfill the dreams of all women who have ever suffered from bloating. The volume of the stomach every day is influenced by many factors, including what you eat and how you take care of themselves. However, this chapter will help you cope with the swelling immediately, some reasons it may have been caused. In just four days you will lose a couple of pound and a few centimeters, which will give you strength and confidence to successfully complete the second part of the diet.
When you start a new diet, there is nothing more enjoyable, and enhances self-esteem than the opportunity to see the immediate importance: reducing the volume and appearance of the relief of muscle. This increases the commitment and desire to succeed in their goals. And this is what me and I would like most.
The four-day program to fight with abdominal distention was created specifically for the removal of body gas, heavy solids and excess liquid run right mate. Surgery to look better and feel the lightness. Remember, this is not a dangerous plan to detoxify the body. You’ll have fresh fruit, vegetables and grains, and drink natural water, there are useful products, tasty and easy to prepare. In fact, effective this program is doing what you do not eat, drink and do.
To help you understand why this is important, I will tell you how the digestive system.
The dielectric of the gastrointestinal tract is approximately 10.5 meters. Just think – 10.5 meters! Its dielectric in six or seven times your height. He curled inside the body (along most of the vital organs and, yes, visceral fat). That is why when the gastrointestinal tract irritated or otherwise does not function, it strongly influences your general health. Before we talk about potential problems, consider the basic facts. The main objective of the gastrointestinal tract – extraction from food and liquids, important nutrients-such as carbohydrates, proteins, fats, vitamins, and minerals. These nutrients are transported to the wall of large and small intestines into the bloodstream. For example, if you ate a sandwich with chicken, your digestive tract breaks down into particles razabrats carbohydrates (bread and vegetables), protein (chicken), fat (mayonnaise), fiber (bread) and a variety of vitamins and minerals. Carbohydrates, proteins and fats are broken down further for sugar, amino acids and fatty acids, respectively. Sugar is the maintenance of the brain and muscles (and in general all the cells of the body), amino acids are used for building muscles and bones, and fats are stored for later use as fuel or for the production of hormones and other important components. As a result, there are hundreds of biochemical reactions, and end-products are used in thousands of ways a sandwich. But as you can see, the main objective of the digestive system is to extract as many nutrients from everything that gets in your mouth.
Digestion begins in the mouth. Contained in the saliva digestive enzymes break down the chemical bonds between elements of the product, run them easier to chew and chew. Enzymes act fairly quickly, if you put into the language of crackers or bread, it is rapidly destroyed – even before you start to chew. Language helps to put food in your mouth and move it to the throat and esophagus – a 25-centimeter aisle soedininyayuschemu mouth and stomach. Separately located trachea, or windpipe. When you swallow, a small cap, called the epiglottis, covers the entrance to the trachea, run you choke. (If the food gets “the wrong way”, then the epiglottis closed trachea fast enough).
Rhythmic contractions of the muscles of the esophagus help push food into the stomach. There continues to split her acid, while the muscles of the stomach resulting mixture is shaken in some kind of pureed foods, which is then pushed into the 6.5-meter long tunnel – the small intestine. There, with the help of bile – an emulsifier of fat produced by the gall bladder and enzymes more available pozheludochnoy iron, food is absorbed through the walls of the small intestine into the bloodstream as a separate building block nutrients – glucose, fatty acids and amino acids from carbohydrates, fats and protein, respectively. At the same time fall in blood vitamins and minerals.
If I eat a kilogram of food, I will weigh more per pound?
Liter of water weighs 1 kilogram, but if you drink a liter of water, you will add pounds of fat. Some time you will weigh more per pound, while the kidneys do not get rid of this water. When you stand on the scales, weighed absolutely everything: just drink the water, undigested food you have eaten a few hours ago, the remains of yesterday’s meal, which is still moving along the digestive tract, muscles, skeleton, body fat and clothing (if any) .
Constant change of weight we must first change the amount of fluid in the body, namely the rate of the least stable, varying from one hour to the time and day to day. If your body retains excess water, you weigh a couple of pound more, and if you have dehydration (eg due to illness), you weigh less than a couple of pound. The change in the amount of body fat is much slower and is associated only with calories. Additional 3,500 calories (the amount to which your body can burn for a day) lead to a raise of about a pound of fat. If you’ve got 700 more calories than your body can burn, you add 100 grams of weight. If you start on a Monday this will be happening every day, to the tram working week you add a pound. (Incidentally, this is not funny, it’s a standard two packs of butter). Now, you know, run to build up a pound of body fat, you need to overeat for several days. The volume of oil varies much more slowly than the volume of water in the body.
You’ve probably noticed that I did not mention about the dietary fiber. I did it because her body does not assimilate. Fiber fills the stomach, but does not increase the number of calories. Although it contains not less than the number of calories than any other form of carbohydrates (about 4 calories per gram), the body can not use them. Thus, the fiber moves through the digestive system virtually intact. Along the way she connects with cholesterol and helped bring razabrats of the body. Some studies have also shown that fiber can interfere with absorption of calories from other foods (up to 90 calories a day).
All trapped in the blood of nutrients to the liver, which filters out wastes and indicates where should hit all the rest. All that is not absorbed: fiber, by-products, waste, – moves further along the colon and rectum. Before they leave the body, a small proportion of mineral water and still have time to be absorbed into the bloodstream as the body tries to squeeze everything even remotely useful out of this with the chicken sandwich.
Now you know how the gastrointestinal tract. Let’s examine the details, what happens when you feel like you swallowed a watermelon whole.