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16 products that cause cellulite

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The pits and bumps on the thighs and buttocks have not added any attractiveness to any woman, but they can notably lower their self-esteem.

What foods contribute to their appearance, and why diet – the first thing in the fight against the "orange peel"?

One, two, three: how to get rid of cellulite

Scientists, doctors and women from all over the world ask the same question: why does cellulite arise and what to do so that it does not exist?

According to available data, the appearance of an “orange peel” is always a combination of several factors: genetic predisposition, circulatory disorders in body tissues, changes in hormonal levels, unhealthy diet, passive lifestyle, and many others.

At the same time, when it comes to ways to get rid of cellulite, women do not have a lack of advice. The beauty industry offers them cosmetics and nutrition with "fat burning" properties, fitness, massage, salon procedures and plastic surgery.

But before you decide on something great, find out what products worsen the appearance of the skin and contribute to the aggravation of problems. Sometimes it is enough to exclude them from the diet, and cellulite becomes almost imperceptible. That is why the steps to the new “I” always begin with a healthy diet and a properly formulated diet.

On a note!

On a note!

Aesthetic procedures for leveling the skin relief and getting rid of the “orange peel” need to undergo a course, and sometimes – not even one.

Foods that cause cellulite

Nutritionist Kristen Carlucci Haase says that since genetics plays a crucial role in the formation of cellulite, there is no “cure” that could permanently get rid of it. "However, the loss of excess weight, the reduction of unhealthy fats, sugar and salt can make the manifestations of 'orange peel" less pronounced. "

What products are most harmful to the body of a woman?

Sandwiches and burgers

Sandwiches and burgers

A ham sandwich, melted cheese and fresh vegetables, or a “big mac” from the nearest catering point, on average, contain up to 790 mg of sodium, which is one third of the allowable daily allowance. At the same time, few people are limited to just one sandwich.

“Meanwhile, high-salt foods, like bacon and other meats, as well as cheeses, cause fluid retention in the body, which in turn can make cellulite more noticeable,” says nutritionist Kristen Haase.

Sweet soda and store juices

If every birthday cellulite on the hips becomes more pronounced, most likely, the processes of aging are to blame. With age, the body produces less collagen – a structural element that is responsible for the smoothness and elasticity of the skin. Sugar that triggers glycation processes causes him additional losses.

That is why the refusal of sweet soda, juices and nectars with added sugar is shown to anyone who wants to have smooth, velvety skin.

Canned food

Home and industrial conservation will not bring harm to health, if with respect to it you will show a sense of proportion – to include in the diet no more than 1-2 times a week. But the daily consumption of canned soups from the store – is another matter!

As a rule, dishes “from the can” are overloaded with salt, which can cause swelling and make dimples on the hips more pronounced.

Did you know?

Did you know?

After a long stay in the sun cellulite becomes more visible. This is because ultraviolet destroys connective tissue and damages collagen.

White bread, buns and pancakes

White bread, buns and pancakes

To get rid of cellulite, nutritionist and fitness trainer Christine Reising advises to abandon white flour products. The fact is that they are a rich source of refined carbohydrates that the body turns into glucose.

And she, in turn, activates the processes of glycation, which lead to damage to elastin and collagen.

Margarines and spreads

The emergence of trans fats in the food industry has played a cruel joke with consumers. Today it is proven that this kind of fat is a direct threat to human health. Trans fat increase the likelihood of obesity, cardiovascular diseases, hypertension and other problems.

They contribute to the formation of cholesterol plaques on the walls of the arteries, which hampers blood circulation and, therefore, timely delivery of nutrients and oxygen to the cells. As a result, the connective tissue weakens, which is why dimples and bumps come to the fore.

Pizza

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“Besides genetics, there are many things that can cause cellulite,” says nutritionist Yasi Ansari. – One of the most common – blood flow disorders. A diet high in unhealthy fats can help slow blood circulation, and, consequently, the late intake of nutrients to the cells of the body. As a result, connective tissue is weakened, making the "ripples" on the skin more visible. "

On a note!

On a note!

According to the Harvard School of Public Health, pizza and cheese are the largest sources of saturated fat in the American diet. However, these products are popular in other countries of the world, including Russia.

Fruit Yogurts

Even small jars of yogurt, which you enjoy at lunch or breakfast, can contribute to the appearance of dimples and bumps on the thighs and buttocks.

“The fact is that many of them have a“ ton ”of added sugar. An average of 15 to 29 g of sugar is contained in one serving, about the same as in ordinary sweets. This does not mean that you need to completely give up yogurt, just choose options where the sugar concentration does not exceed 11 grams – for example, Greek yogurt, ”says nutritionist Amy Shapiro.

Chips and crackers

Chips and crackers

Nutritionist Laura Burak is confident that cellulite can be like in obese women or in thin women. It is a mistake to think that he pursues only the ladies in the body. However, weight loss with a large number of extra pounds really makes its manifestations not so obvious. And if you want to quickly part with all the "extra", refuse to use snacks – chips, crackers and onion rings.

“Not only are they high in calories, they also contain monosodium glutamate, an additive that, according to researchers, increases appetite and makes products more attractive to consumers, which increases the risk of overeating,” the expert says.

Sushi

It is hard to believe that this diet food can also contribute to the formation of "orange peel". And yet it is so! Many types of rolls contain such fat ingredients as mayonnaise and cream sauce, cheese; others are teeming with salt and sugar, like soy or tomato sauce, spices and seasonings.

It is not surprising that with their frequent consumption, those extra pounds (and cellulite together with them) do not melt, but on the contrary, they gain momentum.

Did you know?

Did you know?

Skinny jeans, like any other tight clothing, can interfere with the normal blood supply to the body and thus exacerbate the manifestation of "orange peel".

Red wine

Despite the fact that a glass of red wine can benefit health due to its high content of antioxidants, it can also aggravate the appearance of cellulite.

“Any alcohol dehydrates the body, which accordingly affects the condition of the skin. Collagen fibers lose their elasticity, which is why cellulite becomes more pronounced. I don’t urge to stop drinking alcohol forever, but if you care about the beauty of your body, limit to a maximum of 4 servings per week, ”says nutritionist Amy Shapiro.

Expert comment

Elena Kalen, consultant on nutritional support and healthy lifestyle, psychologist, expert in weight loss psychology

Elena Kalen, consultant on nutritional support and healthy lifestyle, psychologist, expert in weight loss psychology

Today, many women face the problem of cellulite. If you turn to the dictionary, it is a structural change in the subcutaneous fatty tissue. Normally, fat cells (adipocytes) form fat, while maintaining their small size. When the imbalance in the formation and breakdown of fat, it begins to accumulate in the cell and increases its size several times. As a result, large cells begin to squeeze blood and lymphatic vessels in the skin. Violation of microcirculation in the vessels leads to the accumulation of fluid in the intercellular space, causing swelling. This is the first stage of cellulite, then the swelling only increases, as a result, the weight increases and it becomes more difficult to deal with changes in the skin.

The further proliferation of fat cells causes the formation of knots that appear on the skin as an “orange peel”. There comes a second stage of cellulite, which simply can not cope with the removal of fluid. It should be noted that there is no direct connection between excess weight and cellulite, because even in normal weight the first symptoms of circulatory disorders in the skin may begin to appear.

The formation of cellulite is influenced by many factors: heredity, hormonal balance, lifestyle, smoking, alcohol. Nutrition can also contribute to the formation of cellulite, if the diet includes the following products:

Caffeine and its containing: coffee, strong tea, cocoa, cola. This substance charges with energy in a small amount. In excess, caffeine disrupts blood circulation. As a result, subcutaneous tissue, and so suffering from a violation of microcirculation when taking coffee, will enhance the formation of cellulite.

Sweets containing sugar: chocolate, sweets, carbonated sugary drinks. Their use leads to a constantly high level of glucose in the blood, in response to this increased insulin synthesis.

It is this hormone enhances the formation of fat in the subcutaneous fatty tissue. In addition, sugar with an excessive flow causes damage to the surface of blood vessels and a decrease in their elasticity. This is manifested in the form of edema and cellulite enhancement.

Salt. Its excessive intake leads to fluid retention in the body and increases swelling, and this is the first stage in the formation of cellulite.

Semi-finished products and fast food. These products have a high glycemic index and act on the body as well as sugar. In addition, they also contain a large number of flavors, dyes, sweeteners. These substances are chemical additives that cause impaired blood and lymph circulation.

Alcohol. Almost all alcoholic drinks stimulate excess estrogen synthesis. This is a female sex hormone that stimulates fat deposition and the formation of cellulite (which is why women are more likely to suffer from cellulite).

Complete rejection of these products will not get rid of cellulite immediately. An approach to improving skin condition should be comprehensive and limiting the products listed above is the first step. It is imperative to include a set of procedures (wrapping, massage, contrast shower) to improve the microcirculation of the skin, as well as correct lifestyle: quitting smoking, active rest, enough sleep and movement.

Expert comment

Emilia Tsybikova, PhD, doctor of the Tibetan Medicine Clinic in Moscow, clinical base of the First Moscow State Medical University. I.M. Sechenov

Emilia Tsybikova, PhD, doctor of the Tibetan Medicine Clinic in Moscow, clinical base of the First Moscow State Medical University. I.M. Sechenov

Tibetan medicine treats cellulite as a cold disease associated with the foundation of Badkan (Slime). This basis is responsible for hormonal regulation, movement of fluids, adipose tissue and metabolic processes.

Illnesses of a cold. Slime are diseases based on dystrophic processes. In the case of cellulite, these are dystrophic processes in the subcutaneous fatty tissue.

There are two main reasons for such processes – insufficient blood supply (that is, poor blood flow) and poor flow of metabolic products. The second is usually associated with insufficient functioning of the lymphatic system.

Tibetan medicine also takes into account the age-related nature of cellulite and predominantly female morbidity. She explains this by the great significance of the Badkan system in the female body compared to the male one (where the bile and wind bases play a big role).

The cause of any illnesses of cold is Slime – cooling power. From this point of view, Tibetan medicine determines harmful products that contribute to the formation of cellulite.

Sugar – one of the strongest coolers, while it has a sweet taste. The combination of these qualities determines the role of sugar in the development of obesity, cellulite, joint diseases and other cold diseases.

A complete rejection of the sweet taste, however, is impossible. This taste is necessary for the nervous system. Therefore, it is necessary to get it, but not from sugar, but from other sweet foods that have a warming effect. These are fish, honey, lean lamb, lean meat of chicken, turkey, duck fillet, ghee. Using these products, you can be sure that they will not serve the development of cellulite.

Potatoes and vegetables are sweet foods that have a cooling effect. But this does not mean that they should be abandoned. Just their cooling effect needs to be adjusted with spices – turmeric, ginger, cinnamon, cloves, black pepper, as well as red hot pepper, garlic, onions, dill, cilantro.

Especially recommended by Tibetan medicine are spicy mixes "masala" of Indian cuisine, which is based on Ayurvedic traditions (common for Indian and Tibetan medicine).

White bread, pastry and bakery products, flour pastries are one of the main sources of cold and the development of atrophic changes not only in the subcutaneous fatty tissue, but also in all tissues of the body.

Habitual pastry us in the form of biscuits with creamy, fatty, sweet creams should be completely ruled out. On the other hand, spicy pastries with a high content of spices, ginger, honey (as a substitute for sugar) do not hurt and do not provoke cold diseases. It is quite safe in terms of cellulite.

Fatty foods are harmful to the liver. Most cold diseases, including cellulite, usually develop amid weak liver function. Too fat, fried foods are harmful to this body. Therefore, for the prevention of cellulite it is better to abandon it or significantly reduce its use. For frying, it is advisable to use only ghee, and no other.

Rotten root vegetables, greens, raw vegetables, as well as heavy food, indigestible, undercooked, burnt, overcooked, including dishes with a heavy, half-baked dough – all these are products that cause an imbalance of the Foundation Slime (Badkan). They cause cold diseases, which include cellulite. To protect the skin from it, such food should be avoided without fail.

Cold food, cold food, as well as long stored in the refrigerator causes an imbalance of the Badkan system, therefore it contributes to the formation of cellulite.

Before you eat food, you need to warm it. No food can be eaten chilled, straight from the fridge. It is also harmful to keep food in the refrigerator for a long time. To protect the skin from the "orange peel" and other unpleasant, unaesthetic phenomena, you need to eat hot, freshly prepared food.

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Cardio: types and rules of physical activity for weight loss

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Cardio training is a special kind of physical activity, which is based on the active work of the heart, blood vessels and the respiratory system, as a result of which the heart rate rises. This is a useful training that has a positive effect on overall health, but in most cases cardio is included in training programs for fast and effective fat burning.

Options for aerobic exercise

Options for aerobic exercise

Exercises for weight loss and to strengthen the muscles differ in a wide variety. A person of any age, body build, level of fitness and general activity will be able to choose the most optimal cardiovascular exercise. Even for people with chronic illnesses, there are several types of cardio physical activity.

Aerobic exercise includes the following types of areas:

active walking;
Nordic Nordic walking;
regular running exercises;
interval running;
bicycle riding;
swimming;
step aerobics;
shaping;
water aerobics;
work on the rowing simulator;
work on the elliptical simulator;
dance trainings;
riding on roller skates or figure skates;
rock climbing;
jumping rope;
crossfit training;
ski ride;
martial arts;
boxing

The benefits of physical activity in cardio regimen

Cardiovascular training has many advantages, but the main benefit of aerobic training is:

fast and high-quality weight loss;
improve lung ventilation;
acceleration of blood flow, lymph flow and metabolism;
saturation of all cells of the body with oxygen;
active production of endorphins, joy hormones;
stabilize blood sugar;
improving joint mobility;
prevention of diseases of the heart, blood vessels, respiratory organs;
increase endurance and speed performance;
lowering cholesterol;
normalization of pressure.

Cardio – the best exercises for weight loss

Cardio - the best exercises for weight loss

High performance exercises for weight loss, performed on the cardio mode, has long been proven and scientifically confirmed by a huge number of modern studies. After the oxidation of glucose molecules by oxygen, energy is released, which splits the fat cells.

However, for the successful launch of the fat burning process, the pulse rate is important, which is calculated using the formula “220 minus current age”. The resulting figure is the maximum permissible value of heart rate, which should not be exceeded in order to avoid problems with well-being (dizziness, headaches, fainting, shortness of breath). Denote the resulting number as "A".

However, for high-quality and powerful weight loss will need to correctly calculate another value – the zone of burning fat. The lower limit of this value is calculated by the formula “A × 0.65”, and the upper limit is determined by the formula “A × 0.85”.

For example, if an athlete is 50 years old, his maximum heart rate will be 170 beats per minute, the lower fat burning zone will be 110, and the maximum fat loss indicator will be 144.

This means that when performing aerobic exercises, an athlete must keep his pulse in the range between 110 and 144 beats per minute – in this case his fat cells will split up as quickly and efficiently as possible, and the exercise itself will not harm the heart and vessels.

To control the pulse for all athletes, especially for beginners, it is recommended to use fitness trackers, special bracelets and heart rate monitors.

Exercise mode

How to perform aerobic exercises? Will help some important recommendations.

The optimal number of workouts per week is no more than 3. Since cardio loads are fairly intense, the body always needs full recovery and rest. Therefore, it is preferable to do a rest day between days of classes.
The duration of cardio load should be increased gradually to avoid over-voltage. Beginners can start from 15-20 minutes of training, gradually increasing it to 60-70. More than 80 minutes should not be practiced, because after one and a half hours of active exercise, the destruction of muscle tissue begins to occur.
With a combination of cardio and strength training in one day, it is recommended to spend about 20-25 minutes with aerobic exercises, with rest before going to the power load.
All cardio can be performed as a normal mode, and the interval. The latter is the most powerful, therefore it brings the best effect in the fight against fat deposits. To do this, alternate periods of rest and maximum load (for example, 1 minute of running at maximum speed, 20 seconds of rest).

Improving the efficiency of cardiovascular exercise

Improving the efficiency of cardiovascular exercise

To lose weight and improve your health even more effectively, cardio exercises should be regularly complicated. This is because gradually the body begins to adapt to the same type of load and for further development it requires an increase in voltage. This can be done in the following ways:

periodically replace conventional exercise patterns with interval ones;
regularly alternate types of cardio exercises with each other (Monday – running, Wednesday – swimming, Friday – working on a stepper or an elliptical trainer);
drink water in the process of training in small sips, because during the session there is an active sweating. Fluid allows you to maintain water balance, which is very important for metabolic processes, including the breakdown of fats;
combine cardio with strength. Periodically, you should take a break in cardio exercises to work out muscles and relief. For example, 2 cardiovascular exercises per week may include 1-2 strength training (work with dumbbells, barbells, block simulators, horizontal bar, squats and lunges with weights);
calorie deficit will speed up the results from active cardio;
increase the overall capacity of aerobic training will help increase the load: work on acceleration, adding burden, increasing the time of training.

Contraindications for cardio

Despite general accessibility, for some categories of people there are restrictions on the performance of cardio exercises. Especially it is necessary to refrain from physical exertion, if there is pain, discomfort in the region of the heart, various cardiac rhythm disturbances.

It is also not recommended to perform cardio training for hypertension, infectious and inflammatory diseases, for ailments of the digestive system, and serious diseases of the musculoskeletal system.

Many experts prohibit aerobic exercises for weight loss for people suffering from high degrees of obesity: instead of the long-awaited fat burning, they get only increased stress on the joints, as well as on blood vessels and heart muscle.

Do not engage in cardiovascular immediately after a meal. After the meal should be at least 2-3 hours. However, fasting cardio is also prohibited. The fact is that in the morning hours the body has the most active hormone cortisol, which destroys muscle tissue during any physical activity. This means that before starting sports activities in the morning, it is necessary to eat a product rich in complex carbohydrates (porridge, whole-grain flour cakes, bread, savory biscuits, apples, apricots, legumes).

Cardio can change life for the better, recharge with vitality, positive mood and good mood due to the production of happiness hormones. Regular aerobic exercise with success replaces the complex and the same type of classes in the hall, and a pleasant bonus to a toned body will be strengthening the immune system, improving oxygen metabolism and increasing endurance.

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Top 20 foods that women should eat at least once a week

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There are foods that women need more than men. They help them stay vigorous and energetic, delay the aging process, support the body during pregnancy and menopause, have the prevention of breast cancer and cardiovascular diseases.

And all because they contain valuable substances, sufficient intake of which is the main condition for women's health and longevity. Remember these products and include them in your diet at least once a week, and then – more often, bringing to the value recommended by experts.

Kefir, Greek Yogurt, Ayran

Goal: 3 to 5 servings per week.

Healthy food is hard to imagine without dairy products. And although now it is gaining popularity “not milk”, it is on yogurt, kefir and airan that should be relied upon. The listed products combines the contents of probiotics. These are healthy bacteria that support the normal functioning of the intestines and generally strengthen the body.

PhD, nutritionist Elizabeth Somer says: “There is preliminary evidence that regular consumption of yogurt can reduce the risk of breast cancer. And it has already been proven that it reduces the problems associated with irritable bowel syndrome, reduces the likelihood of stomach ulcers and vaginal infections in women. "

On a note!

On a note!

In one cup of yogurt – 448 mg of calcium – a mineral that the human body needs for healthy teeth and bones, preventing osteoporosis.

Salmon, Sardines, Mackerel

Salmon, Sardines, Mackerel

Purpose: 2-3 servings per week.

Fatty fish varieties are ideal for grilling, they can be an excellent side dish for dinner or part of hearty salads. And they – one of the best sources of Omega-3/6/9 fatty acids.

MD, nutritionist Laurie Tansman says that unsaturated fatty acids strengthen heart health, help prevent the development of stroke, hypertension and depression, reduce the likelihood of Alzheimer's disease.

Eggs

Target: 4-6 servings per week.

An easily accessible source of protein has a high nutritional value. It is an easy breakfast and a great snack throughout the day. Eggs give a long-lasting feeling of satiety, replenish energy and help reduce cravings for unscheduled snacks.

The egg yolks contain the organic compound choline, which is necessary for the normal functioning of absolutely all the cells in the body. Studies show that it has the potential to prevent breast cancer, so you should not divide eggs into yolks and proteins, and use them entirely.

Bananas

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Purpose: 3-5 servings per week.

If you love bananas, you can include them on a daily basis. They are unusually rich in potassium and magnesium, which are necessary for a woman's body to prevent heart disease and hypertension, maintain a normal state of mind and prevent depression.

Their role is difficult to overestimate during preparation for pregnancy and during childbirth. An additional plus is that bananas are hypoallergenic.

Did you know?

Did you know?

The most unusual variety of bananas grows in Hawaii, the Philippines and Central America. The variety is called ice cream. In its unripe form, the rind of the fruit has a beautiful silver-blue color, and after ripening it becomes habitually yellow.

Champignon

Purpose: 3-5 servings per week.

Mushrooms are considered heavy food for the stomach, however, they have many advantages. So, according to the International Journal of Cancer study, their daily consumption will help protect a woman from breast cancer.

Residents of the Celestial Empire, who included in the diet only 10 grams of fresh mushrooms daily (which is equal to one small mushroom), were 60% less likely to experience breast cancer. And although scientists have not yet revealed a causal relationship to the phenomenon, it is already clear that mushrooms should more often be introduced into the diet. Especially in the cold season, when the body is deficient in vitamin D.

Lentils

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Goal: 2-5 servings per week.

Adolescent girls, pregnant women and those who are actively involved in sports are prone to anemia. Therefore, they need to consume more foods rich in potassium, magnesium and iron. A great example is lentils. In addition to these substances, it contains a lot of fiber and is a dietary source of protein.

A study of the University of Manitoba in Canada showed that experimental animals susceptible to the occurrence of hypertension, maintain normal blood pressure levels if their diet is 30% lentil. There is something to think about!

Tomatoes

Purpose: 3-5 servings per week.

If a woman loves tomatoes or tomato juice, she was lucky. Tomatoes contain a huge amount of the antioxidant lycopene, which helps the body to fight the damaging effects of free radicals and prevents damage to the DNA of cells. In addition, these tasty fruits have a natural SPF protection factor, which means they help the skin to protect itself from the sun.

Research at Rutgers University in the United States shows that a diet rich in tomatoes reduces the likelihood of developing breast cancer in women after menopause.

On a note!

On a note!

Tomatoes are 93% water, which means they can quench your thirst. In addition, they contribute to weight loss.

Brussels sprouts

Brussels sprouts

Purpose: 1-3 servings per week.

Unfortunately, this type of cabbage is not very popular. Meanwhile, it is a worthy source of calcium, vitamins A, C and K. At the same time, only 43 kcal per 100 g of product! It should be included in the menu to anyone who wants to maintain the slim figure to old age.

Brussels sprouts are of interest to researchers because they contain phytonutrients glucosinolates, which demonstrate potential in the prevention of many types of cancer, including breast cancer.

Cinnamon

Goal: 7 times a week.

A popular spice with a sweet warming aroma has high anti-inflammatory and anti-bacterial properties. Due to the content of cinnamon aldehyde and proanthocyanidins, it can help prevent neurological disorders and Alzheimer's disease.

Dark chocolate

Purpose: 2-3 servings per week.

One of the important reasons to include dark chocolate more often in your menu is its ability to increase efficiency, improve memory and conquer stress. In the 100% tile, 67% of the daily iron requirement, 89% copper, 58% magnesium and 98% manganese.

It has been clinically proven that the antioxidants that black chocolate is rich in reduce the accumulation of cholesterol on the walls of the arteries, improve blood flow and help lower blood pressure.

Did you know?

Did you know?

Studies conducted in Finland have shown that mothers who consumed bitter chocolate in moderation during pregnancy gave birth to more active and happy children.

Garlic

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Purpose: 3-5 servings per week.

According to scientists, garlic contains about 70 valuable phytonutrients, which have beneficial properties for human health. Thus, it is proven that regular consumption of garlic reduces the likelihood of ovarian cancer in women. However, it is worth remembering that garlic, as spicy and spicy food, can not be used by everyone. Before you enter it in the daily menu, you need to consult a doctor.

Lean beef

Purpose: 2-3 servings per week.

Many women are deficient in B vitamins, which is why they are more prone to anemia. These vitamins are necessary for the body for normal functioning of the brain and the cardiovascular system.

Lean beef is famous for its high content of protein and vitamins of group B at the same time low concentration of saturated fats.

Walnuts, Almonds, Pecans

Target: 5 servings per week.

Small, but extremely nutritious and high-calorie foods are filled with vitamins and valuable minerals. Various studies show that their regular consumption is a good measure for preventing heart and nervous system diseases.

“Because depression is more common among women, they need to focus on products that help maintain mental health. For example, walnuts, "- says MD Lauren Manaker. You can use nuts as a snack or sprinkle them with desserts, use in the preparation of salads and main dishes.

On a note!

On a note!

Surveys conducted by the American edition of The Washington Post show that over the past 10 years, the demand for almonds has grown by 220%. This was promoted by the promotion of a healthy lifestyle and vegetarianism.

Red wine

Red wine

Purpose: observance of moderation.

Harvard studies involving more than 14,000 middle-aged women have shown that consuming one glass of red wine per day significantly increases the chances of the fair sex to live to 70 years without chronic, mental and physical disorders in history.

In addition, it helps them stay young longer. However, it is very important to show a sense of proportion and adhere to a healthy lifestyle in general.

Expert comment

Elena Kalen, consultant on nutritional support and healthy lifestyle, psychologist, expert in weight loss psychology

Elena Kalen, consultant on nutritional support and healthy lifestyle, psychologist, expert in weight loss psychology

Nowadays there is an abundance of food. The food industry is developing and offering us an increasing number of different products, often ready to eat. People spend less time on cooking, getting the packaging that you just need to warm up. Under these conditions, it becomes possible to choose the best for yourself, taking into account your body's needs for nutrients, minerals, vitamins, dietary fiber.

In terms of nutrition, both men and women can eat the same foods. The only difference is in the amount and balance of nutrients. At the same time, it is important to learn to listen to your body, since it itself shows us what elements are missing. This signal comes in the form of a desire to eat some particular food when we are hungry.

What foods should be included in the diet of a woman?

Most women are concerned about how to preserve beauty and youth for many years. Elastic skin, strong nails, shiny thick hair, clean and smooth skin – all this will contribute to the right choice of products. For a balanced diet, it is important to include at least 30 different foods per week.

Check out the following products:

Cheese. It has a lot of calcium and B vitamins. It helps to relieve irritation that often occurs before critical days. Choose low fat cheeses.

Nuts An excellent source of unsaturated fatty acids that nourish tissue. It is better to use after soaking, because otherwise when they are digested some of the nutrients are removed.

Roots. Pay attention to kohlrabi cabbage, beets, celery root, daikon radish. They contain cellulose, well saturate, and they do not, unlike potatoes, difficult to digest starch. Try to use them raw, seasoning with lemon juice.

Unrefined vegetable oils. 1 tablespoon per day will help maintain skin elasticity from the inside.

Cereals. You can create a set of different crops, giving preference to unpolished varieties – they contain cellulose that helps cleanse the intestines. Also, porridge is important for proper protein digestion.

Bean products. Lentils, beans, peas, chickpeas – contain sulfur, which is called the mineral of beauty due to antioxidant abilities.

Fruits and berries. The most useful are those who are allowed to mature on their own. Pay attention to the red grapes. It contains isoflavones, which contribute to the formation of collagen.

Dairy products: cottage cheese, fermented baked milk, kefir, yogurt. Give preference to products with a short shelf life. The optimal fat content is 1.5-3.5%, since low-fat products lose their taste and become liquid. Therefore, they often add starches and stabilizers.

A fish. It is rich in phosphorus, omega-3 fatty acids, which reduce the risk of developing cardiovascular diseases and improve brain function.

Remember that if you are pulling on some products without feeling hungry, then most likely it is a question of some psychological need of the body. In this case, it is useless to use products as a way to close it, and it is better to learn how to work with them correctly.

Expert comment

Ksenia Dubovitskaya, top model

Ksenia Dubovitskaya, top model

Nutrition is an important component of a healthy lifestyle and a proven way to preserve youth, health and beauty. Bet on these products:

Avocado

There is no other such fruit, and avocado refers specifically to fruit, which would contain so many useful vitamins and microelements. Avocado is the No. 1 product in the diet of people who monitor their weight and nutrition, because it contains Omega-3 fatty acids and reduces the level of cholesterol in the blood. Therefore, avocados are useful to those who have problems with the cardiovascular and digestive systems. And there is a high dose of folic acid in it, which makes avocado an irreplaceable source of this useful microelement for every woman.

Banana

A banana is known to contain potassium, therefore it is good for the heart, improves intestinal motility, therefore it is recommended to eat it for breakfast at least 2-3 times a week. Among other things, a banana is a natural antidepressant, and if you feel a surge of negative emotions and bad mood, eat a banana.

Beans

Beans are an indispensable source of iron and vitamins of group B. And it is also referred to as “female products” (along with cauliflower and red fish). They contain phytoestrogens that help us maintain beauty and youth.

Strawberry

Strawberries are rich in antioxidants, and it also, like cucumber or watermelon, helps to “wash” the kidneys – it is very useful to eat to prevent urinary tract infections. In addition, strawberry is one of the simplest and most useful ingredients of homemade masks for the care of the skin of the face, neck and décolleté.

Oatmeal

Without this most useful cereal it is difficult to imagine the morning of any person watching his weight and nutrition. And all because oatmeal promotes metabolism, improves intestinal motility due to fiber and contains vitamins of group B.

Spinach

Spinach, like other leafy vegetables with dark green leaves (broccoli, kale), is rich in vitamin K. Vitamin K supports kidney function and is involved in protein synthesis. With age, the production of protein (of the most collagen compounds) decreases markedly, and not only our skin suffers from this (wrinkles and tissue prolapse appear), but also bone and cartilage tissue.

The reason for the fragility of the joints is not only in leaching of calcium, but also in the fact that protein is not synthesized more actively. Therefore, you should try to fill in the missing vitamins in an affordable way – eat more healthy foods.

Cottage cheese

Of course, speaking of products for women who need to eat at least once a week, one can not say about cottage cheese and other dairy products rich in calcium. Calcium is necessary for all women, and the sooner you realize this, the sooner you begin to prevent osteoporosis, from the manifestations of which no one is insured in menopause.

By the way, do not forget that low-fat cottage cheese does not carry anything useful to our body. Therefore, choose products with low fat – they have the necessary vitamins and trace elements in the body.

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Step aerobics for weight loss: the rules of classes and simple exercises

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Step aerobics today is practiced in more than 50 countries around the world. This type of fitness is popular due to its high efficiency in terms of weight loss, training of the respiratory, cardiovascular systems and muscles of the whole body. The founder of the classes on the steppes is Jin Miller – a fitness trainer who invented the first kinds of steps and their combinations when she was at home in a regular box for restoring a damaged knee.

Step aerobics and its types

Step aerobics is a kind of cardio training, during which an athlete performs various steps, their combinations, exercises and dance moves. All this happens at a high pace, to the music and with a walk on special platforms. Their surface is equipped with anti-slip coating, and the height is adjusted to reduce or increase the intensity of training. Today there are several types of this fitness:

"Power Step" – training, which includes, in addition to walking, a lot of strength exercises;
“Dance Step” is a kind of step aerobics, which includes dance moves and contributes not only to weight loss, but also to the development of plastics;
“Advanced Step” – a direction for advanced athletes who have experience in training on steppes and who want to master complex combinations of steps and exercises with jumps;
"Basic Step" – training for beginners who have just started to master this fitness, basic steps and their bundles;
"Step-combo" – high-intensity classes on the steppes, including many complex combinations and requiring good preparation and coordination;
"Step Interval" – the most appropriate type of fat-burning step aerobics for quick weight loss. Trainings are conducted with alternating calm and high-intensity intervals;
"Double Step" – training conducted using 2 platforms at once.

Benefits and benefits of this type of fitness

Benefits and benefits of this type of fitness

Practicing "steppers" and coaches who teach step aerobics, distinguish a number of its advantages:

the opportunity to study at home in a confined space;
no need to purchase expensive equipment, because the platform can be replaced with a conventional bench – wooden or plastic;

weight loss and simultaneous strengthening of almost all muscles of the body;
training of the cardiovascular and respiratory systems;
increase endurance;
acceleration of metabolism;
minimal negative impact on the joints;
prevention of osteoporosis, arthritis;
improvement of the vestibular apparatus, coordination and flexibility;
normalization of pressure;
the ability to independently adjust the intensity of classes, changing the height of the platform.

In addition, step aerobics contributes to the overall improvement of the body, improve mood and well-being.

Slimming equipment with step aerobics

To practice this type of fitness will require a minimum of equipment and inventory. In particular:

Step platform with rubberized or embossed surface. Beginners are recommended to use an elevation of 10 cm, advanced "steppers" – higher, depending on the level of training. At home, you can use a bench or small stools. The main thing is that they are sustainable and shoes do not slip off.
Dumbbells that will increase the effectiveness of training and speed up weight loss. At the initial stage, it is recommended to engage with projectiles weighing 1.5-2 kg.

In addition to inventory, you must purchase suitable clothing – breathable and non-restrictive movement. Shoes should be with a hard shock-absorbing sole, which will prevent injury to the joints and getting a dislocation of the foot.

Recommendations for classes

What you need to know when starting a step aerobic exercise:

Always warm up before the upcoming loads.
Do not slouch, you should always keep your back straight, and your belly – to pull in.
Make sure that all steps are springy, stand on the platform only with a full foot.
Finishing the training, do not stop immediately. First you need to go to less intense exercises, reduce the pace of work and only then complete the lesson.
Practice fat-burning step aerobics 3 times a week for 45-60 minutes.
Drink water in small sips during the workout to restore the hydrobalance.
Catching up at home, turn on suitable rhythmic music.

Also review your diet. This will not only improve your well-being, but also accelerate weight loss.

Simple exercises for beginners "steppers"

Simple exercises for beginners "steppers"

In fact, step aerobics is a combination of walking up the stairs with dance moves and exercises that can be both simple and complex, strength and without weighting. Beginners are encouraged to start practicing this fitness with the most simple movements:

Put the left foot on the platform, then the right. Get off the dais, legs down in the same sequence. Perform movements as fast as possible.
Duplicate the previous exercise, changing legs when lowering from the platform.
Put the right limb on the step, the left one – bend a little in the knee, lift it above the floor and fix on the weight for 1-2 seconds. Return to the starting point. Duplicate movement by swapping legs.
Put a straight left leg on the platform, right knee – pull up to the chest. Return to the starting position. Duplicate exercise, changing limbs.
Make a triangle with your feet: put the right on the right edge of the steppe, the left – on the left. Get down on the floor, putting the foot together.

Disadvantages of step aerobics

Despite a number of advantages and useful qualities, step aerobics has its drawbacks:

time spent learning complex steps and their bundles;
injury of joints in the presence of pathologies in this part of the body;
underload of the upper body;
probability of injury to the Achilles tendon in violation of the technique of movements.

In addition, not all workouts can be equally effective, since each coach makes his own adjustments to the program and selects exercises on his own.

Contraindications to classes

Step aerobics is a high-intensity aerobic type of fitness, therefore it is forbidden to practice them if there are the following contraindications:

violation of blood pressure;
varicose veins;
pathologies of the joints, musculoskeletal system and cardiovascular system;
a large amount of excess weight.

Also classes on stepe should not be carried out during pregnancy and for 3 months after delivery.

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How to include tea and coffee in the diet?

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It is no secret that tea and coffee have an impact on the human body. Therefore, their inclusion in the daily diet should be approached carefully. For this it is necessary, first of all, to figure out with which dishes do these drinks best fit? And also get acquainted with the principles of food-popping in practice.

Healthy nutrition: the effect of tea and coffee on the human body

It is generally accepted that its popularity of coffee is only due to the presence of caffeine, which helps a person to experience a short-term surge of vitality. But different teas also contain this substance. And in green tea the caffeine content is even higher.

Due to its unique properties, these drinks have long become an integral part of the power of modern man. In addition, almost no homemade breakfast or snack at work can do without them. Therefore, it is very important to learn how to correctly assess the degree of influence of these drinks on the human body.

It is known, for example, that green tea contains antioxidants (which prevent cell aging), as well as ascorbic acid, which has a beneficial effect on the state of blood vessels. Doctors have other reasons for including green tea in their daily meals:

is one of the measures to prevent cardiovascular diseases;
normalizes blood cholesterol levels;
allows you to keep blood pressure under control;
lowers blood sugar levels;
stimulates the immune system.

Opponents of coffee use often speak of a strong stimulating effect of caffeine on the human body. However, it is impossible to deny the benefits of this drink. For example, the ability of caffeinated beverages to relieve asthma symptoms (by relaxing the airways). In addition, the combination of coffee with the best snacks allows you to:

fight drowsiness;
give a boost of energy;
alleviate the symptoms of colds;
enhance the effects of certain drugs.

Herbal teas have a pronounced sedative and relaxing effect (for example, with the addition of mint or lemon balm).
However, in any case, when consuming all of these beverages, it is necessary to observe moderation. So, it is recommended to drink no more than 3 cups of these drinks per day.

Best snacks: desserts combined with tea and coffee

Best snacks: desserts combined with tea and coffee

Previously it was believed that the determination of the taste of food consumed occurs only through the interpretation of signals from taste receptors, as well as the tactile sensations of the muscles of the tongue. Recently, however, scientists have established the most important role of smell in recognizing taste. Thanks to this discovery, the phenomenon of foodpairing has appeared. It is based on the method of determining the most compatible aromas of products.

Therefore, today experts in the field of nutrition, talk about the need to learn the right combination of products with the most common hot drinks: coffee and tea. After all, they can both harmoniously complement the taste of the dish and completely spoil it. Below are a few recommendations with which you can organize the best snack for the day.

Black tea

This drink has a pronounced taste, so it should be combined with products that have a rich aroma and a bright aftertaste. So, black tea is perfectly combined not only with sweet pastries or dark chocolate, but also with spicy and spicy dishes. At the same time, the best snack, combined with fruit black teas, is sweet berries and fruits.

Green tea

This variety of tea has a delicate taste and a refreshing aroma. Therefore, the best combination for it will be seafood and light vegetable salads. And the ideal snacks, combined with all types of green tea (pure, jasmine, fruit, ginseng) are any dishes and desserts made from rice.

White tea

White tea is a drink for connoisseurs of delicate taste sensations, so it is usually served with products that have “pure” tastes: white fish, vegetables, and seafood. Meals should not contain complex seasonings or bright sauces that can kill the taste of white tea. In addition, this drink is perfect in order to clean the taste buds between the change of dishes.

Oolong

This group of teas has a complex and rather pronounced aroma, as well as a mild taste, which makes them versatile drinks. It is advisable to include oulunas with fish or meat dishes. They are also suitable for many grilled products.

Coffee

According to experts of foodpairing, coffee is perfectly combined not only with sweet desserts, but also with many other products. So, a very harmonious combination is considered a tandem of black coffee and dark chocolate. Perfectly combines this drink with berries, pastries, as well as spicy and spicy dishes.

Useful snacks: why not combine coffee and tea?

Useful snacks: why not combine coffee and tea?

It is no secret that many people prefer to drink coffee with the addition of milk or cream. Such a drink not only energizes, but often replaces a complete snack, because its caloric content can exceed 200-300 calories.

But recent scientific studies have recognized the combination of milk and coffee is not the most successful. In particular, it was found that these products interfere with the absorption of each other. Particularly affected is the absorption of protein and calcium, which is prevented by the tannin contained in coffee. Therefore, experts in the field of healthy nutrition recommend to use latte, cappuccino and just coffee with milk no more than once a week. It is also not advisable to combine coffee with other dairy products – cottage cheese, cheese and yogurt.

It should be noted that sometimes even the most useful products when added to hot tea can lose their properties. It is primarily about lemon and honey.

So, the high temperature of the drink can destroy vitamin C and other important components contained in lemon. And by adding honey to freshly brewed tea, you can completely lose all its beneficial properties. Therefore, it is necessary to add these products only in warm drinks.

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Running or cycling: which fitness is better for losing weight

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Speaking of weight loss, it is impossible not to touch on the topic of sport. Fast and effective weight loss is impossible without physical exertion, in particular – aerobic. Choosing for themselves one or another type of fitness, many athletes prefer jogging or cycling. Which one is the most useful for losing weight and improving health? To get an answer to this question, it is necessary to thoroughly understand the advantages and disadvantages of these methods of losing weight.

General useful qualities of both types of fitness

General useful qualities of both types of fitness

Analyzing cycling fitness and running, it is worth paying attention to their common features. They are both very healthy. Being engaged in any of them, you can get the following benefits:

engage and work out many muscle groups;
train your heart muscle;
normalize blood flow;
increase endurance;
strengthen the immune system;
reduce body weight, get rid of cellulite.

Naturally, all this will be possible only with regular training. Cycling is recommended 3-4 times / 7 days, you can run daily, but not more than an hour.

Advantages and disadvantages of running and cycling

To determine the choice of one of these types of fitness, you should study the pros and cons of each of them. Positive aspects of running:

lowest risk of injury;
minimum costs for the purchase of sports equipment and attributes;
variety of running styles;
endurance training;
high efficiency in reducing body weight;
opportunity to conduct classes in any weather.

Negative moments of running:

the difficulty in overcoming great distances for beginners;
the need to adapt the body to daily training;
possible annoyance of this type of fitness when doing jogging in the same place along the same route;
the need to increase the pace of running and its duration;
possible lack of suitable routes for training.

Pros of cycling:

good physical exertion on the gluteal and leg muscles;
training of heart muscle and endurance;
saving finances, if you use a bicycle as a vehicle for driving to work;
the ability to change the route, learn the city and its surroundings;
effective weight loss;
uniform distribution of the load on the entire body;
minimum amount of discomfort, pain during and after classes.

Cons of cycling fitness:

financial expenses for the purchase of a vehicle;
the need to be able to ride a bike and know the rules of traffic rules when moving on the roadway;
the inability to train in bad weather conditions.

What kind of physical activity is more useful?

There is no unequivocal opinion about what is best for health – cycling fitness or jogging – not. However, studies by Canadian scientists confirm that cycling is more useful than running. This statement is based on the following fact: during the run, the load on the body is unevenly distributed, the joints and the spine take a significant blow. If there are some contraindications, it can cause irreparable harm to health. Especially such exercise is harmful for very fat people. It can be reduced by using sneakers with good shock-absorbing properties for practicing.

However, cyclists also have a risk of injury. Their weak spots are the knees and buttocks. Beginners when driving a big gear and excessive pressure on the bicycle pedals are at risk of damaging the knee joints. Therefore, at the initial stage it is recommended to drive at the correct speed, in a small gear, so that the pedals rotate without any extra effort from the athlete. Buttocks may be injured from hitting the saddle. To mitigate it, you should train in special veloshortah.

What is more productive for losing weight: cycling or jogging?

What is more productive for losing weight: cycling or jogging?

A decrease in body weight occurs during exercises and one and the second sport, but one of them in this regard is somewhat more effective than the other. Running at a speed of 8 km / h, you can burn about 750 kcal / hour. Cycling at a speed of 15 km / h allows you to spend about 350 kcal / hour, but at the same time it is not as tired as running. Therefore, you can ride a bike longer, burning the same amount of calories.

If we talk about fast weight loss, then running in this plan is much more productive, because it allows you to use a large number of muscles. Only here it is important to take into account one important point – running at the same speed, you will not achieve great results. The human body is prone to get used to the loads and therefore burn body fat less intensively. Therefore, practicing this type of fitness, you should alternate jogging with sprint and walking.

Other factors that influence the choice of direction of fitness

When making a choice in favor of one of the sports in question, the following factors should also be taken into account:

Bicycle fitness less exhausting. Making cycling, you can admire the scenery, explore the sights of the city.
Running is a less expensive sport. You need to buy high-quality sneakers and comfortable clothes. A bicycle will cost much more.
Cycling allows you to combine the necessary with the useful. On the bike you can get to the desired destination and at the same time conduct a training session.
You can run in almost any weather and at any time of the year, even in winter. You can't get far on a bike in the snow.

The combination of both sports

Ideally, for fast and effective weight loss, it is recommended to combine cycling with jogging. For example, in the morning you can practice running and in the evening ride a bike. So the body will get the maximum amount of physical activity, and the athlete can not only lose weight, but also strengthen the muscles. Visiting a sports club, it is recommended to alternate classes on a treadmill and exercise bike.

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Healthy food: how to avoid raids on the refrigerator?

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Night raids on the refrigerator began to become a habit? So it's time to radically change the existing power. Experts say that in most cases, nightly snacks are the result of an unbalanced diet, the body's response to stress and health problems. Is it possible to normalize food, and give up bad eating habits?

Healthy food: the causes of bad habits

Some people even after a fairly hearty dinner wake up at night because they want to eat. However, an overnight snack “in a hurry” (in the form of a sandwich, biscuit or piece of cake) is not always able to help, and a person is forced to raid the refrigerator every few hours. As a result of the lack of full sleep comes a feeling of tiredness and weakness for the whole day. And soon the situation repeats again.

Nutritionists believe that the reason for night raids on the refrigerator lies in the modern rapid pace of life, in which often there is no time for a full, regular diet and enough rest. People often skip breakfast or lunch and want to make up for it at dinner. But one meal may not be enough, so avoiding night snacks becomes very difficult.

Psychologists and nutritionists also talk about the habit of many people to relieve stress with food. And, if during the day the menu can include a variety of products, in the evening, preference is given mainly to sweet and high-calorie food, which helps to briefly deal with the effect of stress on the body.

Night snacks: the effect of hormones and stress on the body

Night snacks: the effect of hormones and stress on the body

Snacking at night has long been the norm for many people. They justify such feeding behavior with a work schedule or a stray regime of the day, and do not see anything unnatural in it. However, not everyone knows what kind of food a person needs for good health and good health.

The need to constantly have a bite at night is far from a harmless habit. In some countries, it is already considered a disease that needs appropriate treatment.

Therefore, if at night hunger worries, interferes with sleep and causes discomfort, then you should consult a doctor. In particular, it is necessary to be examined by an endocrinologist because, according to the research, hormonal imbalance strongly influences a person’s emotional state. Such failures in the body push people to uncontrolled absorption of food.

Moreover, such nutritional disorders adversely affect health. So, when going to bed with a full stomach, a person forces his body, instead of resting, to throw strength at digesting food. As a result, he is provided with poor sleep, irritability, digestive problems and weight gain.

In addition, when they wake up, such people rarely have a full breakfast. Their food in the morning is represented mainly by a cup of coffee, because there is no appetite at all. And waking up at night the situation is repeated again.

To answer the question, what kind of food will allow you to change this eating behavior, you need to find out the exact reasons for the appearance of night hunger. In this case, each specific incident should be treated strictly individually.

In some cases, the culprit of night raids on the refrigerator is the constant stress experienced, and this problem should be solved with a psychologist. In others – hormonal disorders are to blame. Here you should consult an endocrinologist and undergo appropriate treatment that will normalize the secretion of hormones.

It is also advisable to consult an experienced nutritionist and jointly develop a strategy to eradicate harmful eating habits.

What food will protect from night raids on the refrigerator?

What food will protect from night raids on the refrigerator?

It is no secret that evening overeating is one of the main reasons for weight gain, deterioration of sleep quality and general well-being. To get rid of this bad habit, you need to follow a few fairly simple rules.

Don't stay long over dinner

Nutritionists do not recommend combining dinner with watching movies or working at the computer. All of this increases the risk of eating more than expected, as well as ending the meal well past midnight. As a result, a person goes to sleep with a full stomach, which is bad for his well-being. Therefore, it is very important to learn to share food intake and leisure.

Follow meal schedule

Many people, answering the question what kind of food a healthy person needs to feel well, answer without hesitation – three meals a day. But, in reality, with the modern rhythm of life, not everyone is able to meet this basic requirement. In most cases, missed breakfasts and lunches are compensated by excessively abundant dinners. Therefore, you should make every effort to comply with the regime of eating. It is also desirable to eat every day at the same time.

Organize a balanced diet

A sufficient presence in the diet of proteins, healthy fats and complex carbohydrates – the main feature of balanced nutrition. These vital nutrients help to maintain normal blood sugar and hormones, which helps to minimize the acute feeling of hunger. Moreover, experts recommend for breakfast mainly eat cereals and other slow carbohydrates, and for dinner – protein foods (lean meat or fish).

Reduce the number of snacks

The desire to have a snack usually occurs between the main meals. However, if the latter are sufficiently nourishing and balanced in composition, the number of snacks can be significantly reduced. In addition, nutritionists recommend choosing the most useful products for them: fruits, vegetables, nuts, cottage cheese, etc.

Do not skip breakfast

Doctors and nutritionists unanimously recommend not to miss breakfast. After all, this good habit helps to keep under control the feeling of hunger during the first half of the day. And a hearty breakfast (for example, from whole-grain products) will allow you to avoid surges in blood sugar levels.

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Exercises morning exercises for slimming the sides and abdomen

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The abdomen and sides are precisely those parts of the body where the fat cells form in the first place and are eliminated in the latter. Often, even in fairly slim people, whose weight is within the physiological norm, excess fat is observed in these zones. To get rid of it, you need to make a lot of effort. The most effective strategy is considered the use of an integrated approach, which includes exercise and proper nutrition.

Exercises daily fat burning charge

Exercises daily fat burning charge

The process of effectively losing weight of the abdomen should begin with a daily morning fitness charge. After its carrying out the metabolism accelerates. Because of this, you can spend a large number of calories during the day, doing the usual daily physical activity. In addition, charging causes the abdominal muscles to tone and allows you to quickly form a flat, taut abdomen with beautiful relief. It does not take much time to do it, because it includes only a few simple exercises:

Basic twisting.

In order to do them correctly, you must lie on your back, put your feet on the floor, keeping a distance between them equal to the width of the pelvis. Brushes need to get behind the head, or just close to the ears. In any case, the elbows should be directed to the side, their position should not be changed during the entire period of the exercise. Further, it is necessary to inhale and, on holding the breath, to tear off the head, shoulders and shoulder blades from the floor. While lifting the torso, you can not press the chin to the neck. Exhaling at the peak of the load, gently lower the shoulders and head to the floor. Repeat the movement 45 times, dividing the number of rises by 3 sets of 15 repetitions.

Lifting straight legs.

Continuing to lie on your back, put your hands under the sacrum and, having breathed in, slowly raise straight lower limbs. When the legs are perpendicular to the floor, pause the exercise, exhaling during this period. Gently return to the starting position and repeat the climb. All you need to do 3 sets of 15 repetitions. To increase the load, it is possible, by lowering the legs, not to touch the floor with them, but immediately lift again.

Vertical "Scissors".

Without changing the starting position, raise the lower limbs a few centimeters from the floor. Then one leg should be raised a little higher – until a 45-degree angle forms between it and the floor. Gently lower it and raise the other lower limb in a similar way. This will be considered one repetition. The recommended number of repetitions for effective slimming of the abdomen – 3 sets 15-20 times.

"Bicycle" with bringing elbows.

Lying on the floor and keeping your feet on the weight at a short distance from the floor, put your hands behind your head. Inhaling, bring one knee to the waist and direct the opposite elbow towards it, lifting the head and shoulders and slightly turning the torso. Repeat the exercise in 3 sets 20 times, alternately changing the working knee and elbow.

Example fitness classes for the abdomen and sides

Example fitness classes for the abdomen and sides

In addition to morning exercises, you must regularly conduct full fitness classes to get rid of excess fat on the abdomen and waist. During such workouts, you can perform the following movements:

Walking on the spot with a high knee lift.

It is necessary to work with feet energetically, making 4 steps during each inhalation and as much on the exhale. The execution period can take from 30 seconds to 3 minutes. This exercise is well suited as a warm-up load.

Lunges.

Stand straight, put your hands on your waist or squeeze your palms into fists near your chest. Holding your back straight and straining your abdominal muscles, push one leg forward and sit down, bending both knees at a right angle. On the exhale, climb out of the squat and put your foot on the other leg. Repeat the exercise. For each lower limb you need to do 10-15 attacks. The total number of approaches is at least 2.

Squatting

Without changing the initial position, take the pelvis back and bend the knees, crouching to the level at which the hips are in the same horizontal with the floor. Lowering the pelvis, it is important to control that the knees are parallel to each other and do not extend beyond the line of the toes. Linger a bit in the squat, press the heels into the floor and straighten up. During the entire period of the element is necessary to strain the press. By including squats in a fitness class, you can strengthen not only the abdominal muscles, but also the entire core.

Raises the pelvis.

Lie on your back, bend the lower limbs and put your feet on the floor. Between the heels and the buttocks should be a distance of 30-40 cm. The arms should be extended along the body. Having breathed, you need to raise the pelvis so high that it forms a diagonal with your knees and hips. Hold in the received posture for a second and as you exhale smoothly return to the starting position. To repeat this movement, which stimulates effective abdominal slimming, is required 10-20 times in each of the 3 approaches.

Swing your lower limbs.

Standing exactly and holding the support, if necessary, lift one straight leg forward to the highest possible height and lower it smoothly. Repeat the same movement with the other lower limb. This element of fitness classes is recommended to be done in 3 sets 20 times each leg.

Important conditions for effective abdominal slimming

To achieve quick positive results in the fight against excess fat deposits in the abdominal region and sides, it is necessary to observe a number of important conditions:

Regularity – the key to success in fitness training, so you need to train regularly, 3-4 times a week. In this case, one should not forget about the mandatory warm-up, as well as a gradual increase in physical activity;
against the background of increasing motor activity, it is required to exclude from the menu high-calorie and other products that are not classified as healthy. The total caloric intake should not exceed the individual daily rate. The volume of pure water that needs to be drunk per day to speed up metabolic processes should be calculated using the formula: 30 ml per kilogram of weight;
In the training program it is recommended to include cardio loads that actively stimulate effective weight loss. It is important to choose the type of aerobic exercise, which is not contraindicated for health reasons.

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Nutritional deficiencies: how to develop the right habits?

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Recently, scientists have begun to pay more attention to the problem of the inadequate nutrition of modern man and the emergence of so-called "diseases from civilization." This term experts have designated psychological and physiological disorders that have arisen as a result of the development of scientific and technological progress, which resulted in a change in the lifestyle of a person. What nutritional errors make modern society and how to develop the right habits, says MedAboutMe.

What are the nutritional errors of modern society?

The main deficiencies in nutrition and lifestyle include the following factors:

The transition from useful food to refined food products. Among the first products that came under the "epidemic of refining," was wheat flour. Modern technologies in the processing of wheat, almost completely freed her from valuable macro-and micronutrients, vitamins. Bread from flour of the highest grade became ideally white, fluffy, appetizing, but almost completely deprived of its useful qualities. The damage to health, refined products (white sugar, white bread, refined vegetable oil, margarine, etc.), many are trying to compensate for the intake of artificial vitamins. Do I need to say that such nutrition will not be able to compensate for the loss of natural vitamins and beneficial elements and will not bring health?
Exclusion from the supply of coarse fibers. The normal functioning of the gastrointestinal tract, the secretion of digestive juices, the complete digestion of food and the excretion of residues largely depend on the receipt of the right amount of fiber. If you do not take into the habit of eating dietary fiber, you can earn functional diseases of the digestive tract (intestinal atony, the appearance of stones, etc.).
Uncontrolled intake of dietary supplements. In pursuit of a slim figure, many refuse to use natural products and almost completely replace them with synthetic additives. Often, few people pay attention that they contain sweeteners, dyes, flavor enhancers that can cause allergic reactions and a number of diseases of the digestive system.
Drug abuse. The pharmaceutical industry offers a huge number of drugs that can be bought without prescriptions. In many cases, medications are not used as directed by the physician, without taking into account contraindications and side effects, and with exceeding the dosage. Such a habit provokes morphological lesions of the liver, heartburn, headaches, deficiency of certain nutrients, digestive disorders and other troubles.
Lack of fresh natural vegetables and fruits. A significant proportion of the population can not afford a full diet with a significant amount of fresh natural vegetables and fruits. The use of plants treated with chemicals and grown on poor soils, amid a shortage of natural food, provokes a vitamin imbalance, anemia, disturbances in the biochemical processes in the body, and thyroid disease.
Irrational food. A large amount of unhealthy fats, easily digestible carbohydrates in combination with low physical activity causes obesity, diabetes and atherosclerosis.
Bad eating habits. The rapid pace of life, the fear of being late contribute to the fact that people began to eat "on the go" fast food – hot dogs, burgers, fried potatoes. Abundant food in the evening, along with fast chewing negatively affect health.
Lack of fasting days with abundant power.

The right habits for a full life

The right habits for a full life

Few people need to explain that proper nutrition must be balanced and meet the needs of the body. But not many understand how to correctly identify the daily set of products that will fill the daily need for useful substances and will not cause various diseases. In addition, not everyone has enough time to go to a nutritionist, count calories and find out how many vitamins and microelements this or that product contains.

When choosing food it is worth considering the goal that a person wants to achieve. An athlete who spends a tremendous amount of energy should receive the necessary amount of protein to make up for muscle loss. An office worker who spends 8 hours a day at the computer needs a sufficient amount of fresh vegetables, fruits, fish, and regular carbohydrates to keep weight normal.

To make your diet full and prevent many diseases, you should develop the following habits:

Fruits and vegetables in sight. Regularly buy fresh fruits, berries and vegetables, and be sure to put the vase in a prominent place. Fruit snacks between main meals are especially helpful.
Remember the volume of servings. Even if your diet is balanced, you should not eat huge portions and stretch the stomach.
Relate the energy value of consumed products with the energy that you spend during the day. It is worth remembering that the "heavy" dishes – meat, pasta, sweets, do not need to eat in the evening, even if they "fit" into the energy balance.
Make a plan-diet foods for the week. Planning is a good habit in all areas of life, and not only in nutrition. The best option would be a five-time diet with the inclusion of nuts, fish, white meat, whole-grain bread, honey, rice and vegetables.
Do a fasting day at least once a month.
Remember the composition of the products. For the full functioning of the body, you need to eat a variety of foods rich in proteins, fats, carbohydrates, minerals and vitamins. Fasting days in the form of apple, dairy, watermelon or other diets are good, but for 1-2 days.
The correct habit will be the use of fresh fruit juices, smoothies and cocktails. The crushed food in a liquid state gives satiety for a long time, and fills the body with useful substances.

Basic rules of the day of unloading

Basic rules of the day of unloading

The easiest and fastest way to lose those extra pounds is to have a fasting day. In order for this procedure to be beneficial and not cause psychological discomfort, it is necessary to follow several rules:

consume enough pure water;

fasting day to spend no more than 1-2 times a week;
do not confuse fasting day and fasting; it is recommended to use small quantities in the discharge bottom: buckwheat, raw fruits and vegetables, liquid products (kefir, sugar-free compotes), cottage cheese, rice, etc .;
not to deviate from the conceived plan;
rest and sleep;
break food intake for 6-7 times.

It is important to remember that by properly tuning in on the fasting day, eliminating harmful products and measuring portions, you can quickly achieve the cherished goal.

Take the testDo you follow the rules of healthy eating?Do you follow the rules of healthy eating?
Do you know the principles of healthy eating? Take the quiz and find out the truth about your diet!

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Healthy food: how to stop overeating?

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Often a healthy diet in a person’s life is associated with the desire to lose weight. According to statistics, a third of the population suffers from the fact that it considers the fullness of its body a serious problem. It is no secret that weight gain is not only connected with physical problems, hormonal disruption in the body, but also with the fact that human nutrition is not healthy.

Overweight leads to the development of negative emotions, causing dissatisfaction with oneself, reducing self-esteem and confidence. Sports and good nutrition give a good result – a person becomes slim – in those cases when food is a means to satisfy hunger, but not a way to “seize” unpleasant feelings or get joy and pleasure through food.

In the case when a person fails to lose weight with the help of physical activity and diet, you should think about the psychological causes of weight gain. In this article we will try to figure out what needs a person meets with food, what role in the desire to lose weight is overweight, and what is the psychology of weight loss.

What does the habit of overeating mean?

Excess weight is often associated with the inability to control the relationship with food. So, women and men notice that frequent eating of food turns into a process that does not seem to depend on them – they eat late at night, cannot force themselves to give up harmful and high-calorie foods, snacking on the go, ignore the rules of healthy eating. .

To stop the process of uncontrolled eating food or learn how to manage it, you should think about what kind of relationship a person has with food. In this case, it is important not only the development of willpower, but also the study of the relationship to food. What feelings arise in the process of eating food? What does a person want at the moment when his hand reaches for the refrigerator or products that will definitely lead to weight gain? From the point of view of the psychology of losing weight, behind these processes there are feelings that are difficult to recognize or transfer in real life.

A case from practice.

A 35-year-old woman asked for psychological help. The request for individual work was the desire to lose weight. According to the client, the main reason for the fact that she could not lose those extra pounds was the habit of eating late in the evening, the lack of compliance with the proper diet. The woman worked in a large firm, held a management position. Activity and responsibility during the working day did not allow her to overeat, she managed to control herself to refrain from junk food – she used light snacks, not harming the figure. However, upon returning home, she could not refrain from food, which provoked the appearance of extra pounds.
According to the client's stories, most of all she overeat before bedtime, could get up at night and eat well. She could not control herself at that time. Such eating behavior of a woman provoked, according to her, not at all hunger, but something else. During individual work, it was revealed that the woman lived alone, suffered from loneliness, because she did not develop close relationships with men. Most of all she wanted to have a family and children, but the work that occupied the main part of her life did not allow her to accomplish what she wanted. In the afternoon, communicating with colleagues and carrying out important projects, she felt needed and meaningful and did not need food, as if to reinforce her self-esteem. However, returning home, being completely alone, the feeling that nobody needs her and no one to talk to her was unbearable for her. The heartache that arose as a result of this, she tried to "drown out" food. During personal therapy, the woman managed to work out psychological complexes and traumas, she realized what needs she “stuck”, learned to do it in a different way. Thanks to the new behavior, she stopped overeating and the weight began to decline. After half a year of therapy, a partner and a permanent relationship appeared in her life.

Attitude to your body

Attitude to your body

To get rid of the habit of overeating, you need to think about the attitude to his own body and love for him. So, people who can not lose weight, at a psychologist's reception, understand that the reflection in the mirror causes them to disgust, unwillingness to look at themselves, irritation anger. Such an attitude towards oneself does not allow one to adhere to proper nutrition, because, unconsciously, a person does not want to care about what he does not like. In this case, the object of dislike is the body. With the help of willpower will not be able to stop the process of overeating. What to do? Seek help from a psychologist and work through the issue of uncertainty and low self-esteem. As soon as one's own body becomes perceived as a favorite object, and the person himself will act as an expensive and significant being for himself, the habit of eating everything, leading the wrong way of life will decrease. Instead, there will be a desire to take care of yourself.

Healthy food and hobbies

Learn to eat less, and you can opt out of eating with the help of a hobby, a favorite activity. To find it, you need to appeal to their desires and dreams, which may lie in deep childhood. So, when a person directs energy to the satisfaction of his deep needs — he allows himself to do what he has always dreamed of — his mind is filled with joy. He feels happy and the need to seek positive emotions in food or to constantly convey in order to feel emotionally filled, disappears by itself.

Control of nutrition and excess weight

Control of nutrition and excess weight

Often, overeating is due to the fact that a person has no habit of controlling his behavior. So, he “feeds” himself with promises that proper nutrition, physical exertion will come into his life tomorrow or from next Monday. The desire to stop eating junk food or overeat remains at the level of thoughts and does not turn into actions. Such a position will not lead to real results – as long as overeating takes place, the excess weight continues to come. In order to develop internal self-control, it is useful to record all the efforts that a person makes for weight loss. This can be done in writing or in a special electronic journal. As a support, it is useful to enlist the help of a mentor, friends, close people who will have the same goal – to lose weight. It is good if there are people in the environment of a person who will also be supporters of a healthy diet. This will help to better control yourself and get positive emotions from communicating with like-minded people.

Take the testIs it time you go on a diet?Is it time you go on a diet? How true are your eating habits? Take the quiz and find out the truth about your diet.

Used photos Shutterstock

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