Slimming yes, but how?

Slimming yes, but how?

The basic principles

And if you could lose weight without going into the infernal circle of the "yoyo", without "depriving yourself", without having a restrictive diet, without coming to think that the chocolate makes fat, and that the salad makes lose weight? This requires an awareness of the basic mechanisms of food intake, its regulation by physiological phenomena. Unfortunately, the modern pace of life means that we have forgotten a certain number of these principles, which has completely changed the way we eat, often resulting in sometimes incomprehensible weight gain.


Three points at least seem essential to "succeed" in losing weight DURABILITY: Take the time to eat, in order to better regulate the quantities consumed To make complete meals, to be able to better manage the sensations of hunger Do not remove the foods we love, not to "crack"!

By taking the time to eat

Our pace of life means that often the time of the meal is limited to the maximum, in 



order to work more, not to "waste" precious minutes, in order to be able to go home earlier in the evening ...

So, this meal is no longer considered an important moment of the day: is it not contradictory to put aside the moment when one eats, when one cares about one's weight, and therefore of Its feeding?

Taking the time to eat, thinking about chewing food is favorable for two major reasons:

The "bloating" and "discomfort" after eating that many patients feel are diminished: thus, eating is no longer felt bad, on the contrary. Eating makes good: after the meal, one must feel better than before, and not in a feeling of "overflow".
The fact of taking his time to eat makes it possible to eat in more just quantities, since one allows the body to manage itself the food need, in particular by causing the sensation of satiety. This sensation takes a certain time to settle, a time that varies according to the individual, but of the order of half an hour. When one eats in 15 or 20 minutes, one stops eating either by will, or because the stomach is full. These two reasons do not correspond in any way to the needs of the organism, which can explain, for example, whether one is hungry or eager to eat two or three hours after the end of the meal!


One of the major principles of food balance is to eat according to its real needs. Only our organization is able to adjust food intake to meet these needs. Give him the opportunity to do it by eating slowly!

How to compensate for dietary differences during a diet?

How to compensate for dietary differences during a diet?

The instructions of a regime may seem to many of us difficult to apply in certain circumstances. It is true that for family reasons, social, or professional, it is not always easy to apply these rules. It does not matter if one learns to compensate for errors.

The individual errors

In all cases it should be considered "error" not for its caloric aspect, but for its qualitative aspect.
The following situations are only examples, but they demonstrate the principle.

If we eat a pastry

A pastry shop is 500 calories, but especially an important carbohydrate intake! so you have to compensate for this by removing the fruit of the day. If we sought only to compensate for energy intake, the result would be less.

If you consume a large amount of fat

Suppose you consume at lunch, a steak with cream, or beef bourguignon, or sauerkraut. These various preparations are especially strong fat intake. This will require, at dinner, avoiding meat, fish, egg or cheese to eat only vegetables (unlimited) and cheese. and then compensates the excess fat.

The global errors

In the first instance it was one food "compromising". Consider now the case of an invitation (to dinner, for example) where the meal is a mistake

What to do ?

First rejoice. Consider losing weight and stabilized does not mean condemning oneself to sadness. The table, especially good food, remains a symbol of celebration. We need to know enjoy. Far too many people, obsessed with their diet panicking before an invitation there and lose the opportunity to have fun. The bottom line is that this opportunity is not everyday!
Especially do not skip breakfast or lunch. When you skip a meal, the body stores more. It would be unfortunate if the storage is increased during the feast.
Take the usual breakfast and organize an economic lunch!
The dinner to which we are invited, represent, regardless of the menu, a high intake of fat (meats, sauces, cheese) and carbohydrates (bread, starchy foods, pastries). We must therefore organize a lunch poor in fats and carbohydrates:
prefer fish to meat,
eat green vegetables,
prefer yogurt or cottage cheese Cheese,
remove bread and fruit.
Eat yogurt or cottage cheese or egg before the scheduled dinner.
Indeed this type of meal is served later than usual, and the strong feeling of hunger that follows can then lead to snack as an aperitif, all these little things highly energetic. It will therefore be welcome "wedge" his stomach while avoiding fruit, which by their carbohydrate intake, would only add to future mistakes!

During the meal:

Taste everything and to benefit his palace: it allows to assess, maintain its morale high, and spend a good evening.
Small savings on the quantities avoiding refills.
Limit bread.
Do not empty the glass too quickly so it does not fill too quickly!
Do not worry because the compensation plan will cancel tomorrow all these exemptions.
The next day

Do not weigh yourself: this is totally unnecessary. Indeed, there is almost inevitably gain weight after such a meal (even in thin people), so it is useless to see.
It must be remembered that this is a kilo "walkman", not kilo of fat (it is impossible in such a short time), but due to the weight of ingested food and some water retention , food eaten the day before being richer n salt than usual.
Eat economically. As at lunch the day before, we will compensate the excess fats and sugars in controlling these flows. We will therefore remove meat and fruit to eat only fish, vegetables, white cheese with two meals maintaining the usual breakfast.
Drink more and less salt. To neutralize the slight water retention will require drinking 2 liters of water and salt less.
The suggestions easy to comply will offset the excess within 24 hours of the day a lot more than if we had fasted (storage problem then).
The compensation principle is very simple and can be adapted to the unexpected in different circumstances, giving an easy and enjoyable character to the low calorie diet.

The Dukan Diet: Attack of the stabilization stage

The Dukan Diet: Attack of the stabilization stage

The Dukan diet, you do not miss unless remained in recent years, lost in the jungle! Everyone speaks or spoke. Initially to highlight the success of this method today to criticize without consideration

The 4 phases of the diet

The attack phase

Included in this phase of the famous regime 'protein' meat off pork (and poultry without skin), eggs, dairy products to 0%, fish, shellfish, seafood, light sodas and sugar-free chewing gums.
Herbs, spices, vinegar, mustard are allowed, but not fat. Plus a pancake Dukan oat bran daily.
Drink at least 2 liters of water per day in this phase.
Duration: 3 to 7 days.

The cruise phase

Foods of the attack phase and adding some green vegetables and raw vegetables every other day: alternate the PP phase (Pure Protein) and phases PL (+ Vegetable Protein).
Some vegetables are prohibited, such as salsify, corn, avocado and of course starches. Soy lovers can however consume soy or tofu steaks if they like it. It should also limit the consumption of vegetables containing sugar such as carrots and beets.
Duration: depending on the objective. The average weight loss is a kilo per week. The duration thus depends on the fact which was 5 or 15 kilos to lose.

The consolidation phase

Authorized food: those of the cruise phase over two slices of bread and a portion of fruit per day, with the exception of bananas, cherries and grapes. And two servings of pasta and two meals per normal week.
For normal meals means: appetizer, bread, cheese or dessert included without eating like four! It is thus forbidden to refill.
these meals are very important because they help to lead a normal social life and avoid excessive frustration.
And one day a week: pure protein (same phase of attack).
Duration: 10 days per kilogram lost. Either 10 kilos less, a consolidation phase that will last 100 days.

The stabilization phase

No food is forbidden, but meals must be reasonable in both variety and quantity.
Three conditions must be met:


A day of pure protein per week (without dairy or eggs): the famous Thursday protein.
A pancake oat bran a day or three tablespoons.
Abandon the elevators and walk 20 minutes a day.
Duration: whole life!

precautions

Eggs and meat supplies at will during the first phases of the Dukan diet obviously may raise your cholesterol; Dr. Dukan advises not to eat the egg yolk and prefer fish to meat.
Phase 1 of the Dukan diet is very low in fiber, the risk of constipation is real.
Finally, as with any diet, the risk of failure is there; better to take advice from their doctor for possible vitamin and minerals.

read more :
paleo recipe team

How to lose weight quickly thighs

How to lose weight quickly thighs

Junk food, stress, sedentary lifestyle, these are the real enemies of our thighs. Yet they are also many women who display firm thighs and small legs. Their secret? The balance !
That's it: you already begin to regret the excesses of all kinds and is insidiously that cellulite has gained ground. You waive the umpteenth time this slender figure, patiently waiting for the first frost to cover your thighs. And if you reverse the process? Down with pareos, shapeless tunics and other excuses to "beat around the bush." The best attitude?

Where does the problem come from ?

For most women, the thighs are the first to feel the fat attack. Excess weight mainly affects specific areas such as the legs, hips and buttocks.
Is it a genetic inheritance? It is not proven but nutrition professionals and form are agreed that it still exists a morphological heritage. Some women tend beyond their thirties to get closer to the morphology of their parent. A particularly true statement if they deserted gyms lifetime! That said, poor diet and lack of exercise necessarily accentuate the problem.
Please be aware that we can not lose weight in a localized manner with the simple will. It would be too easy! You lose weight throughout the body and are often the first installed fats that start last.

Eat as much ... but better!

It is first nutritionally need to bet. To slim thighs, know that a healthy balanced diet promotes 80% of profit.
Thus, to reduce body fat, it is necessary to add more protein and fiber in your plate. They will help boost the effects of your workouts. Obviously, we must minimize fats and carbohydrates (especially carbonated soft drinks that increase water retention).
Consume at will the fruits and vegetables, avoid oily dressings and do not eat more than 30 grams of fat per day.
In general, if you reduce your calorie intake, you avoid bloating and water retention. Besides nutritionists advocate eating 5-6 small meals a day to boost metabolism and help the body to expend more energy.
Size advice: drink lots of water. Well hydrated, the body retains less water and thighs are more toned. Finally, if you opt for dietary supplements, think that guarana is rich in caffeine and helps to expel the fat.

Jogging, the indispensable ally

Of course, diet alone will not do any miracle. To better feel in his jeans or her miniskirt, it is essential to have regular physical activity. This is the best solution to lose her curves and especially her thighs.
If all sports are recommended to refine his legs, nothing like endurance. If you can not stand gyms, content with running. Jogging is even preferable to swimming or cycling which promote muscle volume of the thighs.
Caution, do not rush: do too much at once will only make you tired or even disgust you. Start slowly, 2 to 3 times a week, 20 to 30 minutes.
The goal is to find pleasure, to keep up and stay in shape. Gradually, once accustomed, you can increase the frequency and duration of the race. Remember to vary your workout routines to not tire your body. And especially drink plenty of water before, during and after your jog.
Finally, for the more lazy, walking is a highly recommended aerobic exercise. To slim thighs, walk as often as possible and let down the elevator.

Thighs concrete!

You dream of a slimmer figure and very firm thighs? In addition to the footing, many muscle building exercises will help you. Including Pilates, movement of the bicycle, legs scissor clamp a stability ball, the leg extension, hip flexion, squats ... With a little determination, these tonics and easy exercises can be practiced at so every day. For efficiency, wear ankle bracelets ballasted 500 g or 1 kg.
Jumping rope or Body Pump, dynamic practice fitness, are particularly effective for slimming thighs. Similarly, bounding strides also help to burn fat and gain tone.
Finally, take breaks during the day, put your back straight against a wall, gently down to sitting on an invisible chair. Hold the position for about 1 minute, get up and try again several times. After some time you will be blown away by the results!

Slim arms: how to refine his arms

Slim arms: how to refine his arms

The arms undergo sagging skin where bat wing appearance. And while fat settles primarily between the elbow and shoulder in women from the fifties, the arm becomes skinny humans.
To lose weight and refine her arms, a woman should opt for exercises with great amplitude and little weight to gain in smoothness and tone. For a man, a lot of repetition and weight increases the volume and strength.

Slim your arms in just weeks

This article aims to explain how to remedy the fat that accumulates in your arms and stopping you from wearing short sleeves for fear of showing off the flanges and unsightly arm. To fight against cellulite and you regain the strength of your arms, it is essential to understand how it all works and adapt your diet to suit your aspirations, while opting for a little sport from time to time to tame your muscles.

Your diet will be the main issue to watch for losing arm

It's no surprise that you see that we need to watch your diet not feed the fat that accumulates in your arms (and elsewhere), and for this, it will grant to provide some essential efforts. By opting for a strict diet, it's even possible to lose weight without arms to sports in the first place.
Know that the identity of your new enemy of daily living is declared: these are of course the calories that come from different foods that you must learn to avoid. These are the calories that are housed around your body and give this aspect boudiné your arm. By avoiding them, you will lose weight in general while having the opportunity to slim your arms for a result as surprising as rewarding.

Vegetables are indispensable allies to refine his arms. But be careful nonetheless not to cook too so enriching. Your vegetables should be prepared steamed or eaten raw while not having to deprive yourself in terms of quantity. The fiber in vegetables will rebalance your body gradually.

Do some physical activity is highly recommended for slimming arm

But before you jump into any physical activity, you should know that when the body needs energy, it draws our proteins and this is rather good news because if you choose a weekly exercise , you will be allowed to have a protein rich diet. So remember to tailor your diet to your body's needs.
The menu highly protein-rich foods such as red meat (fat), fish or eggs. Such a scheme will help facilitate the development of muscles on your arms while refining them considerably.
Reinforcement to all of your efforts, remember to stay hydrated because water is an essential component of the human body, it will purge your arms toxins while gradually reducing the visibility of cellulite you accumulate it.

For more visible results and faster, the sport remains the best option

For those with the most will, the sport is the most effective option to lose weight arms. Whether it's doing pushups, wearing weights or going to the pool three times a week, be aware that any sporting activity will help you lose arm dramatically, then go ahead.

Some exercises to do at home

Exercise 1


For pretty triceps (back of arm), we made dips.
Take a chair, place as to sit, but instead of asking her ass, you put your hands on the edge of the chair (arms spread the width of the pelvis). The bust in the air with arms outstretched and legs bent, also open to the width of the basin.
Bend the elbows to lower butt and brush against the chair with his back. Then pushes the arm for the tender.

Do 3 sets of 12 repetition.


exercise 2

We make pumps by standing at 4 feet.
Arms are extended width apart and shoulders, hands flat.
Down to the ground by bending your arm while keeping your legs together (they rise during the movement). Above all, keep your back straight (not bent). Then lift your body by extending the arms.
Do 3 sets of 10 repetitions.

A detox spa weekend and I'm leaving!

A detox spa weekend and I'm leaving!

chronic fatigue, skin problems, bloated stomach? it's time to wash his body from the inside to boost the body. Discover our two-day starter menus.

To changes in season or after the holidays, overeating, preservatives in food, stress, pollution facilitate the accumulation of waste in the body. To hunt, make a detoxification cure.

Our body can not function properly if the waste clog the blood and organs. Hence the interest to promote digestive and urinary elimination, time for a detox cure to get everything in order.

Our body is primarily composed of liquid, or 70% of body weight. The presence of too many toxins makes them lose their fluidity and slows their movement. Result, the transport of nutrients, hormones, cells, on the one hand, and the toxins on the other hand, are deficient. Toxins are installed, thicken the blood, blocking the joints, mucosal waterproof and confuse well-being. Of course, the body reacts, but it can cause pimples or eczema, colds, sinusitis or bronchitis, intestinal problems or hemorrhoids in the digestive tract. Many diseases translate the effort of our body get rid of the clutter ...

The 3 keys to success

You can track your cure for two days, one week, 21 days ... Everything is possible, in order to feel better. The important thing is to adapt the program to your abilities and respect 3 rules.

Watching your diet, eliminate certain foods (see recommendations below), reduce the amounts.
Playing sports: watching your breathing, regular exercise is a powerful way to get rid of waste.
Drink regularly, with the help of plants and food supplements.
The idea more: for sustainable health, it is important to refine his "personal ecology" by working stress and emotions.

Operation 'disposal'

There are two types of waste: firstly, those that the body manufactures itself (5 to 7 billion dead skin cells that should eliminate each day) and, secondly, those in power, which are the most important.

When the body receives more nutrients that are needed, a portion thereof remains unused. This is the case, for example, proteins. To be used by the body, they must be separated into small bricks to be amino acids. An operation that produces uric acid and urea. But if disease is that the food eaten bring and produce a greater amount of toxins than the intestines, kidneys, lungs, skin and liver can eliminate. Besides a boost depletes the gut and an unbalanced plate does not provide the essential nutrients for the proper functioning of the mechanisms of natural detoxification. This accumulation of toxins gradually alter physiological functions.

A needed boost

To discharge the waste, the organization has five specialized organs (excretory): intestines, kidneys, lungs, skin and liver. This is THE filter. It gets rid of hazardous substances by producing enzymes that neutralize and eliminate the kidneys in the urine.

The problem ? Toxins from the environment. since 1950, 150 000 chemicals have been created! Pesticides, glues, plastics, detergents, hydrocarbons, drugs, nanoparticles: all these pollutants are endocrine disruptors that weaken the autonomic functions of the body. The inadequacy of our body with these substances because they often prove toxic even at low concentrations. The body, quickly overwhelmed, needs a boost!

Nothing complicated!

Opt for fruits and organic vegetables or farming.
Avoid processed foods and ready meals.
Put the liver at rest: during one week, banish stews and saturated fats (meats, fat cheese, red meat, offal ...), sugars (soda, cake).
Adopt cooking that meet the micronutrients, vitamins, minerals, antioxidants: steam, packet, with choked.
Prefer cruciferous vegetables, diuretics: artichoke, cucumber, endive.
With spice turmeric, rosemary, licorice.
Consume fermented dairy products without abuse (1 yogurt / day).
Limit the gluten through complex sugars (polenta, quinoa, lentils ...).
To eliminate, drink lemon juice, green tea ...

Power: 2 days detox menus

Day 1

Breakfast :

A cup of green tea (Gunpowder nature organic store) to which you can add a slice of lemon. A slice of spelled bread with margarine enriched with omega-3 and jam of red fruit (light sugar). A kiwi + yoghurt.
Tip: If you are intolerant to cow's milk, opt for a soy yogurt or goat milk.

Lunch :

radishes pink or black radish. Spicy lemon cod turmeric and black pepper with broccoli and boiled potatoes. Red fruits, herbal tea or green tea.
Tip: red fruits, replace the sugar with cinnamon.

snack:

A smoothie (see recipe below).

Having dinner :

A soup with radish tops lunch and potatoes. A quinoa tabouli, cucumber, tomatoes, basil and onions. A spicy baked apple cinnamon. Herbal tea with thyme (boil 1 minute a few sprigs of thyme, then let steep 10 minutes. Filter).

Tip: cook some prune your apple.

day 2

Breakfast :

A green tea or mint tea. A slice of bread with margarine rich in omega-3 and honey.

Lunch :

Beets and chewy. Season with Thai vinaigrette: whisk lemon and chopped cilantro, rice or cider vinegar (1 tablespoon each), lemon juice and sesame seeds (1 teaspoon each), 1 tablespoon of rapeseed oil, pepper. A slice of salmon steam lime with corn polentagaletteand sorrel puree (frozen). Herbal tea or green tea.

snack:

A white cheese (small-Swiss) with red fruits (raspberry, strawberry, blackberry ...). Water, herbal tea or green tea.

Having dinner :

Cucumber soup (see recipe below) or a red cabbage salad. A tagine of vegetables with spices. Herbal tea.

Tip: if big hunger, accompany the tagine of basmati rice.

The energy smoothie



For 1 person

1/2 banana
50 g raspberries (fresh or frozen)
1 tablespoon of cranberries
1 cl almond milk (or soy or rice).
Banana peel and cut into slices.
Put all ingredients in the blender. Mix well to obtain a smooth mixture.
You can add a little ginger, cinnamon or orange blossom. Serve chilled with a slice of lemon.

Cucumber soup

For 2 people

2 cucumbers bios
1 garlic clove
1 bunch fresh mint
Pepper
Wash the cucumber, cut it lengthwise, remove the seeds with a teaspoon (by sliding along the flesh is more convenient)
Cut it into cubes (reserve it in a few) and cook steamed 15 min.
Spend the blender with the garlic and pepper and serve with fresh raw cubes and chopped mint.

Meal Replacements: what role for the regime?

Meal Replacements: what role for the regime?

In recent years, due to their growing success, their range has expanded in rays, and they come in all consistencies and everyone. But what does it really think?


What is it ?


The substitutes are low calorie products all prepared to replace a meal. The objective of this substitution is to create a calorie deficit. Unlike most nutritional supplements that are added to their diet, they substitute for it.

How do the meal replacement?

Meal replacements contain no active ingredients against the scales, and they do not help to lose weight as such. Their slimming action is mainly due to the discipline and the ease they provide during the regime. They simply allow better control their calorie intake, especially when lack of nutrition concepts.
By merely substitute instead of a meal, it is possible to self-limit as calories. Auto limit it more difficult to comply with conventional foods can be multiplied at will the number and quantity. Substitutes facilitate the work, provided, however, will not compensate for the calorie deficit otherwise they generate.

How to use meal replacements

There are two strategies to use meal replacements:

Intensive use for a short diet, but very restrictive.
single daily use at a little restrictive diet, but long.
In the first case, the goal is to lose weight rapidly. The diet is very strict (less than 800 kcal per day), but it only lasts a week or two. Several daily meals are replaced with various substitutes. If the results promised by these fad diets seem attractive, it is an illusion. A small portion of the weight lost will come from fat reserves. The kilos will be taken more turns they were lost. This is not a good approach to sustainably maintain the line.
The second strategy seems more appropriate. A meal, if possible the evening meal, is replaced by the meal replacement. This simple replacement creates a slight calorie deficit. You do not have to deny yourself the rest of the day (provided you do not abuse the food provided).

Choose his meal replacements

meal replacements, there is plethora. Sweet, salty, liquids, semi-liquids, bars, cakes, cookies, etc. In this context, how to make the right choice?
In France, the right to use the name "meal replacement" for a dietary supplement is a strict statutory definition. For example, intake of vitamins and minerals are strictly supervised. Unfortunately, no efficacy endpoint is considered. The best meal replacements in the strict sense is not necessarily that the French law defines as "meal replacement."
For a manufacturer, a good meal replacement should be inexpensive to produce and have a very good taste. It remains for him to promise a loss of 5 kg in the week and that's it.
For a consumer, the poor will pay dearly in terms of results. When restricted food intake, it is imperative to increase the quality of the few nutrients we ingest. Poor quality ingredients mean that at equal calorie intake, they will lose weight less than quality nutrients.

All calories are not equal

This observation must be taken into account in determining the profile of a good meal replacement. If you were a regime only feeding you protein, as carbohydrates or fats, which are proteins that would make you lose more weight. For three reasons:

The proteins have a better ability to suppress appetite.
The wasted energy required for digestion of proteins is higher than carbohydrates or fats.
Proteins will first feed the muscles, while carbohydrates feed both muscle and adipose tissue. Fats supply adipose tissue.
This means that a substitute should be rich in protein, moderate in carbohydrates and low in fat to be as efficient as possible.

All macronutrients are not equal

If we look in detail the proteins, we realize also that all are not equal. Milk proteins perform more effectively than the other three functions (appetite suppressant, waste, protection) that we have just enumerated.
A substitute must be not only high protein, but mostly contain milk proteins.
Carbohydrates are not all equal either. The sugars that end in "ose" are stimulants to the hypertrophy of fat mass.
There are also differences between fats. Essential fatty acids promote fat destocking, while saturated fats enhance fat.