Monthly Archive November 2019

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10 Tips that Helps You to Not Gain Weight at Christmas!

 

Before starting to eat we can have a glass of water that, in addition to helping us eliminate toxins, will also satisfy us and make us eat less. Usually during the Christmas holidays it is normal that we neglect the diet and eat a lot more than we are used to, but we must be careful and not exaggerate as this has a serious impact on our body. It is advisable to enjoy all those dishes that are typical of this time, but we must do it in moderation, it is never good to eat more than necessary and even more so if it is fat-rich foods that provide exaggerated amounts of calories that irremediably they will gain weight in a short time.

For this reason in this opportunity we will give you some tips that will be very useful to enjoy the holidays and enjoy the delicious meals without having to think about the kilos you will earn.

  • You Always Have to Have Breakfast: If you are one of the people who believe that stopping breakfast will help you not to gain weight and that with the afternoon meal will be enough, I assure you that you are making the biggest mistake of your life, because with this is not going to achieve moderately eat as is ideal, what you achieve with this “strategy” is that in the afternoon you are much more hungry than normal, then you have to eat more than necessary, to meet the need to your body
  • You Have to Eat Everything: During the day eat everything that causes you, but do it in moderation, the foods that are recommended to “snack” between meals have to be preferably fruits and vegetables, you must serve the food in very small containers not to exceed the quantity of the portions.
  • Eat Slowly and Get Good Time to Do it: Nutrition experts recommend their patients that they should chew all the food very well,

“Each bite should be chewed at least twenty times”

this should be done so that digestion is much easier and it is also important for the brain to receive the signal that it is already satisfied and therefore you will not have to eat more.

  • You Have to Drink at Least Two Liters of Water a Day: This will help you cleanse the body and also eliminates the toxins that are left over in it. It is also of great help for you to eat less between meals and it is recommended that before each meal we should drink a glass of water, with this at the time of eating the meals we will need a much smaller amount to be full.
  • You Have to Practice Exercises Every Day: We must schedule a good series of exercises to perform every day. A very effective exercise and simple to perform is walking for half an hour every day.
  • You Have to Eat Very Low Fat Foods: The fish , turkey, chicken, are foods you can eat every day without fear, since they provide very few calories to the body, vegetables, vegetables and fruits have to be included in your diet.
  • It Consumes Very Little Salt: You have to lower it to the amounts of salt that you add to your food daily.
  • Do not Repeat Dishes: So you like a dish very much do not repeat it, it is not very good for body weight or for the body to overeat in a single meal.
  • Do not Eat the Dessert: At the time of eating the dessert you can refuse it, but if it is too tempting and you do not feel like you can stop eating it, you can eat only half of it, so you do not get hungry, nor do you exceed calories
  • Choose Natural Juices: When you drink something fresh choose natural juices and very little amount of sugar, or you can drink water flavored naturally, this is prepared by adding a liter of fresh water the husks of two lemons, oranges or tangerines.

With these tips that we have just seen, you can be sure that you will not have weight gain problems after the holidays. You just have to follow all the recommendations to the letter and for no reason should you exceed the amount of meals that you get at Christmas, enjoy all but in moderation.

 

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15 Reasons Why You Do Not Lose All The Weight You Want

Sometimes, despite changing your lifestyle and incorporating exercise and changes in your diet, you see how the scale does not reflect all that effort in an appreciable drop in weight. Which is the reason? What can you be doing wrong and what can you improve? We tell you 15 reasons why so much sacrifice does not reflect on our goal.

1.Do not drink enough water

We must drink water throughout the day and not only to hydrate when we play sports. Drinking water can make us lose weight because it helps us to be satisfied before and that the portions we eat are smaller. Bet on taking fruits and vegetables with high water content: you will see how soon you will notice their effect and your weight loss will be a reality.

2.It’s not worth just walking the dog

If we think that with lowering the dog or walking 15 minutes for bread we are already doing enough exercise, we are wrong. The effects of physical exercise are not evident by giving a small return to the neighborhood. We burn calories to a large extent after half an hour of exercise. Running, walking at a good pace or doing both at intervals will make us reward that effort. If you have little time, try the HIIT, there are very effective routines that will allow you to do a good routine in just 4 minutes.

3.Abusing excess of healthy foods

It is very good to consume good products for health but the excesses sometimes take their toll. The dark chocolate, olive oil or avocado is great for our health but if we abuse them we can put too many calories in our body and our effort can go overboard.

4.You only do cardio

If you combine exercise with weights with other sports, your muscles will develop further. The exercise has to be varied, in this way you will increase the effectiveness of the physical activity and you will obtain better results. Remember: do not just do cardio, try other fun and challenging activities such as Tabata, HIIT, etc…

5.Exercise on an empty stomach

Studies say that exercising fasting does not increase the amount of calories expended or favors the loss of fat. We recommend that you eat properly before doing sports because, if you do not do it, not only will you not get the results you want, but you will run the risk of encountering the ” rebound ” effect , that the exercise awakens your hunger so much that you end up eating even more than you should.

6.Your partner does not help you

In some cases the couple is more of an obstacle, in order to lose weight, than a help. If you are trying to lose weight and she or he drinks unhealthy food, the only thing that will do is make it a bit more difficult. The couple’s collaboration is vital so that you can effectively fulfill your objectives.

7.Skip entire food groups

Skipping food groups can lead to nutritional imbalances that can have very negative effects on our body. Your diet should be as varied as possible, this will make you have no deficiency and your body receives all the energy it needs. Otherwise you will not only achieve your goal but you will increase your chances of getting sick.

8.Not getting enough sleep

The dream is an essential ingredient if you want to lose weight. We must try to sleep 8 hours a day; otherwise we will be more tired and as a result will increase our desire to eat. The rest is a basic rule if we want to maintain a healthy weight.

9.Do not eat enough fruit and vegetables

Take between 5-7 pieces of fruit daily is essential if we want to lose weight and lead a healthy life. The fiber in fruits and vegetables is essential to help maintain the feeling of fullness. In this way we will be less hungry and our visits to the refrigerator and cravings  will be drastically reduced.

10.Standing eating

You have to try to have a moment in the day dedicated to lunch, snack or dinner quietly. It is not good to eat standing, one has a tendency to eat without perceiving what is really being ingested and in most of the occasions one eats more. If we are eating, we are what we are!

11.Wear plus size clothes

Putting clothes of a larger or wider size will only make up the perception of our physique. We must love ourselves as we are. If we put on a normal size we will see what we really have left and we can test our progress more easily. There is nothing wrong with knowing the body that you would like to have and the one you have: it will be very useful to realize the value of the effort you make.

12.Being on a diet but half

If you intend to lose weight do it with all the consequences, not being completely determined is to deceive yourself. Put a goal and comply, your body will thank you and your mind too.

13.You are addicted to condiments, sauces and dressings

If you take a salad and accompany it with lots of appetizing dressings, what you will get is that in the end you will end up taking a dish with a much higher caloric amount than necessary and what is worse, you will be deceiving yourself about the calories that Do you really eat?

14.You do not eat enough at breakfast

It is proven that eating properly and in good quantity at breakfast time can help you lose weight on most occasions. For many people not having a good breakfast can become their enemy, their body will ask for more food to alleviate that hunger and probably consume more calories than they should.

15.Do not measure the portions you take

If you are aware of the recommended portions and the ones you should take, it will be easier to lose weight. On the other hand, if you do not control the amount of food you eat, you will have a harder time reaching the planned goal of losing weight. The monitoring is vital when succeed in losing those kilos you want to lose.

Related Wiki Link: https://en.wikipedia.org/wiki/Underweight

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Should we cut dairy products from our diet?

For a long time we have heard that milk is an important source of high biological proteins, fats, carbohydrates, vitamins and minerals such as calcium, iron, magnesium, phosphorus and potassium. Therefore, it is considered that their consumption, especially at certain ages such as childhood and adolescence is important for the development and preservation of bones. However, should we cut dairy consumption in our diet?

The answer is clear for those people who are allergic to milk or lactose intolerant. However, for those people who do not suffer from these conditions, it is necessary to examine the pros and cons of dairy consumption in the diet.

6 reasons why milk consumption is healthy

1.Contains macro and micronutrients

Milk contains carbohydrates (lactose and oligosaccharides), vitamins (A, B12, riboflavin, thiamine, folic acid) and minerals (calcium, magnesium, phosphorus, potassium and vitamin D ), which are important for bone health and pressure arterial.

2.It is rich in high biological level proteins

Milk is rich in proteins of high biological level, since it contains up to 20 types of amino acids. Proteins are an important part of a healthy diet and can help reduce the risk of cardiovascular disease, diabetes (type 2) and other diseases.

3.Improve bone density

The consumption of dairy products improves bone density and strengthens bones. Likewise, it can prevent osteoporosis in the elderly and even hypertension.

4.Gives a good flavor to meals

The addition of dairy to meals takes them to another level, in terms of taste and satisfaction. This is not a nutritional fact, but thinks about what the cheese does to the pizza and what the butter is for.

5.They make you feel sated

The proteins in milk make you feel more satiated, which may lead to reduced consumption of less healthy alternatives and high sugar content.

7 reasons to avoid milk consumption

1.Lactose intolerance

Lactose intolerance produces conditions such as diarrhea, nausea, cramps, abdominal distension and gas; usually 30 minutes after consuming dairy products.

2.Contains saturated fats

Some foods such as pizza, ice cream, cheese or thick cream have a high content of saturated fats and, if eaten in excess, can generate an increase in weight.

Different studies show that eating a moderate amount of saturated fat is not bad for your health; But if you want to lose weight you should stop consuming dairy products, as this could help you reach your goals.

3.Produces mucus

The consumption of milk favors the production of mucus, being casein (one of the main proteins of milk), responsible for it. However, it is anecdotal evidence, since there are currently no scientific studies to back it up.

4.Relationship with the appearance of diseases

The product contains the growth hormone IGF-1 (insulin-like growth factor), which, although it is true, is necessary for the growth of children, it is also associated with the appearance of acne, prostate problems and cancer. Of breast.

5.High levels of estrogen

Cows have high levels of estrogen, which are transmitted to their milk. The high levels of estrogen in humans have been linked to the disease of breast and prostate cancer.

6.It can reduce the resistance of the bones

Consuming too many dairy products can actually reduce the resistance of the bones, due to its high content of retinol (vitamin A), which in large quantities can weaken the bones.

7.Environmental problems

Dairy farms have a significant environmental impact, since their existence is associated with environmental problems such as greenhouse gas emissions, contamination of water sources and soil damage due to the use of unsustainable farming methods.

Should we cut back on dairy consumption?

If you are not lactose intolerant or allergic to dairy products, you can eat small amounts that will help you maintain a balanced diet. However, by virtue of the above, try to avoid or limit them as much as possible, consuming them as an occasional gift in a meal that contains them.

You can try to stop using them for a week and see how you feel. Many people report high levels of energy and a general sense of well-being when they cut back on dairy consumption. In particular, the cessation of dairy products can minimize the sensation of heaviness characteristic of the consumption of fatty foods, which leaves room for the intake of healthier and more nutritious foods.

However, if you insist on consuming dairy products as part of your diet, prefer those that come from cows raised in natural areas, fed grass, as they contain higher amounts of omega-3 fatty acids and high levels of liposoluble vitamins. Conversely, if you decide to eliminate dairy from your diet, consider that there are many sources of calcium-rich foods, such as leafy green vegetables, broccoli, beans and tofu.

Conclusion

Milk is a very complete food because it is a source of minerals, vitamins, proteins, fats and carbohydrates, which are essential for development and growth. Its consumption during childhood and adolescence helps maintain strong bones and prevent osteoporosis in adulthood. However, its consumption can cause health conditions, such as diarrhea, nausea, cramps, abdominal distension, gas, acne and diseases such as breast and prostate cancer.

Therefore, if you are not allergic or intolerant to dairy products, try to avoid them or limit them as much as possible, consuming them in small quantities, in order to maintain a balanced diet.

Recommended  Site: Dairy products benefits