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Take a pedometer when you hate it
You never go out of the house without your cell phone? So do not forget your pedometer (device for measuring the ground covered on foot). Studies have shown that people who use pedometers are about 2500 more steps per day (over 1.5 kilometers or about 100 calories) than those who do not. In one year, this may well be sufficient to lose weight about 4.5 kilos.

Win a round of dishes served at restaurants at home
You will save thousands of calories (not to mention hundreds of euros) after one year. A chicken Caesar salad served in a restaurant may provide 600 calories (more than 40% fat) and 1.4 g of salt (over 50% of the Recommended Dietary salt).

Make your own salad with chicken breast precut in the whole wheat bread with mustard and lettuce, for about 230 calories. You will fall by about 400 calories and about 0.5 grams of salt, which leaves room to eat another salad and yet to accumulate much weight loss of 12 pounds per year.

When you prepare and eat your own food, you will not only control the quality and portion sizes, but also decrease the amount of sugar, salt and fat you consume (the quantities that may be quite higher in the dishes served in restaurants).

Follow the rule of 2 km during your trips
We use our cars for 70% of journeys under 2 km and 90% of journeys between 2 and 4 km. And yet, every extra hour you spend driving can increase by 6% obesity. Read also: Family Life Healthy: 100 steps to a healthy lifestyle family.

Burn calories instead of gasoline by following this simple rule: If your trips are less than 2 km, try to make quick walking instead of driving. Or park yourself somewhere where you can make several trips under 2 km instead of moving your car permanently. Walk every day and you can certainly lose weight from June to August kg after one year. Also read: simple ways to burn 100 calories.

11) Take 10 minutes to eat a candy
Try this strategy to reduce cravings for good. Take one serving of your favorite treat, take 1 minute to smell it, watch and think about it. Eat a bite. Chew slowly, move the piece in your mouth, you can concentrate on the texture and taste of this piece, then swallow. Ask yourself if you want to eat another piece or if the first piece you need. If you want more, repeat and chew this time 20 times. Read also: Eating with Conscience: 10 tips for eating consciously.

Continue this strategy of consumption for as long as you want or until you finish the portion (this should take you about 10 minutes). When you take the time to slow down and be more aware of the true tastes of a food, you’ll be more satisfied. Many people who try this strategy say that after a while they are enjoying more of the delicacy as much as they thought, or that they were satisfied after a few bites and were better able to stop eating when they were satiated. Also read: Eat less, emulat 5 ways to eat less without thinking.

Walk 5 minutes more every day
Increase daily physical activity levels of a few simple minutes at a time can help many lose weight. In the end, your goal should be to at least 30 minutes of physical activity per day (by burning 120 calories more per day, or 5.5 pounds per year). You are not forced into these 30 minutes all at once (you can do two sessions of 15 minutes for example, morning and evening).

There are simple ways to make you walk more and lose weight though: you walk into the supermarket to shop before, marching on the spot when you’re on the phone to park away from the office, walking the dog after dinner, etc..

Making weight training a mini-series
The classic fitness exercises such as pumps and bending are simple ways to build more muscle to increase metabolism in minutes, and various studies have shown that they are as effective as going to the gym.

Your muscles will not know the difference between being against the resistance to your own body and is working on a tech sports equipment. The simple rule to follow is that each exercise should make your muscles between 60-90 seconds.

Try this mini-series of training to properly lose weight. Do 10 repetitions of each of the following exercises: push ups on knees, bending, abdominal, front slot, remove the leg on chair. Then gradually increase the number of repetitions necessary for your muscles are fully fatigued.

Go up the stairs three floors per day
You have the choice between taking the elevator and take the stairs? Include 2-3 minute climb stairs in a day, equivalent to average between 3 and 5 floors, can burn enough calories to lose weight although 0.5 to 1 kilogram per year.

Take the stairs more often can benefit more than just your waistline. The men climbing stairs in over 70 floors (total) per week decreased by 18% the rate of mortality compared with those that rise less than 20 flights per week, according to a British study. Start with a few stories per day. And if you already had the habit of taking the stairs, aim to climb three floors of a day.

If your resolution this year was much thinner and do more sports, forget the super restrictive diets and frustrating as well as workouts extension. Various studies have shown that making small changes to a proper weight loss, better than if you upset all your habits at once, and results of lasting weight loss.

3 small changes that do well lose weight:

1) Take a pen after each consumption of food
Nibbling unconsciously bag of chips and you could easily ruin all your efforts to lose weight well. Write the amount of food (solid or liquid) that you have eaten, and you will most likely practice portion control. Keep a food diary to help control extra calories in two ways: a combination of return on land (“What?” I just ate 30 minutes ago ?!?”) a realization that what you’re putting in your mouth will be recorded for posterity.

In a recent study, people who have held a food diary lost two times more weight than those who did not. When they combined to hold a food diary for a mildly reduced calorie diet and an exercise program, they have lost about 6 pounds in six months.

Keeping a journal will also give you an overview of your eating habits. Do you skip meals? Do you eat the same thing the week and weekend? Do you overeat when you feel stressed? Knowing your life helps you understand what changes are right for you and many lose weight.

2) Drop the ads on TV
Get up from the couch and move during your favorite TV shows (especially during the numerous commercial breaks). Hop, dance, climb and descend the stairs, run on the spot, etc.. anything that can raise your heart rate so that you feel out of breath.

The idea is to make these little physical activity during minutes of commercials which routinely cut your TV shows. If you made during a broadcast of two hours each night, you could burn 250 calories more per day (which will make you lose weight 12 pounds after one year).

3) Limit consumption of fatty foods in a week
List the foods rich in fat and calories that are typically your favorite foods (our top 5: cookies, candy, ice cream, chips, fries) and gradually shift down. If you currently have the habit of eating these foods every six weeks, try to get to 5, then 4 in a few weeks, so on.

Every week, drop by one until you do eat more than one or two per week. At the same time, add a healthy food choice such as carrots, broccoli, oranges, other fruits and vegetables. You can lose weight very well.

The cardio training provides many health benefits. Since your body is your most valuable asset, it is important that you take care of him giving the necessary attention. When it comes to keeping your health, cardio is the best routine of exercise you can do (better than even the weight).

What exactly is cardio?
The cardio (in the sense of cardio-vascular), also known by practitioners cardio workouts is to do any physical activity that involves the use of a large group of muscle injury for a continuous and uninterrupted for a period of time long enough to raise the heart rate (frequency of heart beats per minute) to a predetermined level.

The activities include among other cardio: walking, jogging, running, aerobics (also known as rhythmic gymnastics or gym tonic), cycling, stepper (which mimics the action of climbing stairs), swimming , rowing, etc..

Advantage Health cardio 1) Increase energy level
A regular cardio workout gives results in greater energy and greater endurance. Read also: 12 foods to eat for more energy.

Advantage Health cardio 2) Prevent diseases
A regular cardio helps prevent cardiovascular diseases. The cardio training also helps prevent a too high cholesterol, hypertension, diabetes. The regular cardio workout strengthens the heart and lungs.

Advantage Health cardio 3) Check the weight
A regular cardio workout can burn calories and help keep your metabolism higher. The cardio training can help you lose weight or to stabilize an ideal weight, if you practice in addition to a healthy balanced diet.

The amount of calories you burn and how much weight you lose depends usually your current weight and the type of cardio you do. Consult your doctor or personal trainer to better understand your needs.

A regular cardio workout will help improve your Body Mass Index (BMI) by reducing body fat. BMI is a measure of body fat based on height and weight (calculate your BMI here). BMI can tell you if you are obese or overweight or standard weight. A regular cardio training will help keep the line on the long term.

Assist in controlling blood pressure
A regular cardio will help control blood pressure by improving blood circulation throughout the body. A regular cardio training is a real health benefit for your body long term. Also read: Decrease in blood pressure, tips for reducing tension.

Contribute to manage cholesterol
A regular cardio will help manage cholesterol by reducing LDL (bad cholesterol) and increasing HDL (good cholesterol). A regular cardio training is important for good health in the long term.

Maintain a proper blood sugar levels
A regular cardio workout will help keep blood sugar within a normal range, which is important to prevent type 2 diabetes. The regular cardio workout also helps prevent type 2 diabetes by assisting you in managing your weight. Avoid Type 2 diabetes is very important for your health long term.

Conclusions on the health benefits of a regular cardio
A regular cardio training is essential to make improvements on your health. Training sessions should last between 30 and 45 minutes, performed 3-5 days per week.

To lose weight, get some cardio five days a week is better (by adopting a balanced diet in addition). Plus you are doing cardio regularly more you’re likely to lose weight, but be careful not too pull your body and tired more than necessary. Regularity is more important than quantity (it is best to lead five times a week and 30 minutes each time in 150 minutes once a week).

As your fitness level increases, the intensity of cardio should also increase. It is important that you set your challenges so that workouts can continue to improve and that you can stay motivated. It is also important to vary your cardio routine to make it not boring and not accustom your muscles to the same repeated efforts.

Be well after the regular program of cardiovascular training once you have started. It is the only way to get all the health benefits of a regular cardio workout and keep your health in the long term.

Sports Outdoor No. 1) Gardening
Do not let the weeds grow, and do not be afraid to get dirty.
Calories burned per hour: 306 (number based on a person weighing 70 kilos).
Additional Benefits: movements to turn on you and make you bend your muscles support from all angles.

Sport to outside No. 2) Equestrian
Enjoy the nice weather with your horse.
Calories burned per hour: 272 (number based on a person weighing 70 kilos).
Additional Benefits: hang on to the saddle is working well within your thighs and buttocks.

Sports Outdoor No. 3) Shopping
Take a stroll around town on foot of course.
Calories burned per hour: 238 (number based on a person weighing 70 kilos).
Additional Benefits: it resembles perhaps not exercise, but walking in the mall or the neighborhood tones your calves and gluteal muscles big (this means nothing to you? Are the muscles most potent human body, and give relief to your butt).

Sport to outside No. 4) Frisbee
Go play with the disc in a park.
Calories burned per hour: 204 (number based on a person weighing 70 kilos).
Additional Benefits: playing frisbee will work chest, arms, shoulders, abs and legs.

Sports Outdoor No. 5) Sailboat
Learn to sail. When the weather at sea, the sensations of freshness will delight you.
Calories burned per hour: 204 (number based on a person weighing 70 kilos).
Additional Benefits: your legs, arms, shoulders and abs will thank you.

Men typically have excess weight in the waist (around the belly). So if you gain weight, most of the weight taken will go directly to your belly first. A big belly increases the levels of bad cholesterol (LDL), raises the excess fat in the bloodstream, and increases blood pressure and blood sugar levels. In addition, abdominal fat tends to be more and more deeply into the body, unlike fat thighs or hips, which is stored under the skin.

The fat cells located inside the abdomen is metabolically more active than fat cells located in other parts of the body. They release more fatty acids, which can cause diabetes (also read our article “Eat healthy with diabetes type 2: 7 tips), coronary heart disease, heart attacks, and some cancers . Abdominal fat cells could affect the smooth functioning of the liver.

Unfortunately, there is no way to target weight loss in a particular area of skin (eg weight loss in the abdomen first is impossible, we must lose the weight of the body first). So, to lose your ring, you should exercise and work every muscle in your body in more than one system. The good news is that excess weight that is around the belly is usually the weight you lose faster thanks to regular workouts.

If you do not eat fat at all, you will bypass your body
If you do not eat all the fat possible, you’ll short-circuit the natural system of transportation of vitamins in your body so that the system regulating cholesterol levels. As said before, fat is very important to maintain natural transformation steps of your body, such as the absorption of vitamins and energy production. Without these fat soluble vitamins (vitamins A, D, E and K), the body can not properly absorb calcium, hormone production could be negatively affected, and the blood may have difficulty learning or clot properly.

A lack of fat soluble vitamins can lead to serious health problems, including night blindness (difficulty seeing where the excessive brightness decreases), rickets, anemia and internal bleeding. Moreover, when the body can not absorb calcium, bones become weaker and more fragile. Fat, unsaturated kind, may also play a role in regulating cholesterol and lower your bad cholesterol (LDL cholesterol).

These outdoor sports will make your summer more enjoyable, and help you lose weight, stay motivated and keep the line:

Sport to do outside No. 6) Cycling
Take a bike ride in the forest trails or country getaway.
Calories burned per hour: 476 (number based on a person weighing 70 kilos).
Additional Benefits: Set out the attack on each side that presents itself, you will strengthen and give a boost to your legs, hips and buttocks.

Sport to do outside No. 7) Running
Go for a run in the woods when you have free time, alone or with friends runners.
Calories burned per hour: 442 (number based on a person weighing 70 kilos).
Additional Benefits: you can build powerful legs and beautiful while admiring the beauty of nature.

Sports Outdoor No. Softball
To satisfy your cravings for exotic sports, look for bats, gloves, balls and your friends for a game of softball, perfect in summer.
Calories burned per hour: 340 (number based on a person weighing 70 kilos).
Additional Benefits: You do not need to execute perfectly the movements to work your chest, arms, legs, abs, shoulders and back.

Sports Outdoor No. 9) Rowing boat and canoe
Ramez during a canoe trip, if possible, beautiful scenery (as in the gorges of the Tarn).
Calories burned per hour: 340 (number based on a person weighing 70 kilos).
Additional Benefits: When you row, the resistance of the water will help to eliminate fat in your arms and strengthen your back.

Sport to outside No. 10) Golf
Put your favorite shirt and wear your own golf clubs.
Calories burned per hour: 306 (number based on a person weighing 70 kilos).
Additional Benefits: every swing is to work your arms, abs, shoulders and back.

Observe the effects that food has on the body and let us know why is it so important to eat healthily, adopt a balanced diet.

To better understand what a balanced diet, start with the word “diet” for short. Power is defined as the food consumed by a human being or group of human beings, considered (s) as a whole, as opposed to sub-division of foods into proteins, carbohydrates, lipids or individual items as meat, fruits, vegetables, etc.

Food is necessary to produce the energy to maintain body heat in order to work, and to provide essential substances (such as proteins, minerals, vitamins, etc..) That are important for growth, tissue repair and reproduction, etc.

The proteins, in combination with minerals, are the main source of materials needed to repair and ensure the healthy growth of the body.

Vitamins are needed to assist various physical and chemical mechanisms that make up the life of body cells (about 17 vitamins are deemed necessary in this task, although the action of some of them are still unclear).

Water, brought the body with food, does not just entering the composition of body fluids, but is also an essential part of body cells. Water can also help detoxify the body.

Oxygen is necessary to convert ingested food into energy. The human body is similar to the internal combustion engine in which gasoline between before being mixed with oxygen and be converted into energy and produce heat. The chemical potential energy contained in food is converted, with the aid of oxygen, heat. Body temperature is maintained at a constant level and any excess heat is relieved through the mechanism of regulation of body heat that operates primarily through the skin.

Adults need at least 250 minutes per week – divided into 50 minutes of physical exercise, do five days a week – to lose much weight, according to the latest recommendations of the Department of Health and Human Services U.S. ( U.S. Department of Health & Human Services).

“In the midst of a real health crisis related to what we eat and our slow progress in changing eating behaviors, they are designed to provide understanding and clarification of the role of physical activity and its relationship with the weight, “said Joseph E. Donnelly, chairman of the committee that wrote the report. “Now that we have the latest information on the quantitative importance of physical activity into the equation, we can continue the education process to help people who struggle with their weight.”

If you try to maintain your weight rather than lose weight, you could get away with 5 training sessions of 30 minutes per week. The report recommends that adults get at least 150 minutes of moderate-intensity physical activity per week to prevent any significant weight gain.

However, adults are overweight or obese are more likely to achieve their goals with at least 250 minutes of physical activity. The report also recommends training in weight lifting or weight during exercise to increase fat free mass (ie muscle mass) and further reduce health risks.

We remind you that the terms “overweight” and “obese” are defined by calculating the Body Mass Index (BMI).

The weight management remains a major problem for public health, the report says. Over 66% of American adults are overweight or obese. People can reduce their risk of chronic diseases with a reduction of only 2% to 3% of excess weight.