Plan your dreams
Dreams can be wonderful and full of vitality, but you need a plan of action to make them real. Write your goals and design the steps you will take to get there. Include contingency plans (if things do not go as you want), then follow up your progress. You must you watch. Take the time to start to develop the tools you need to get there. With this attitude and emotionally charged choices, you will reach your desired weight – and stay there.

Use the power, not just the willingness to
Do not believe everything that you need is a good dose of determination to go against your nature is to want to eat fatty foods and sugary.

To avoid unhealthy foods that tempt you, keep junk food out of your home. Do not go to the supermarket when you’re hungry, eat something before you go. Over time, healthy food and non-fat unsweetened become good taste in your eyes.

Create new ways of “healthy”
Meet your new automatic feeding and your new eating habits by repeating them again and again. You should not need to take a break from your “diet”. If you were to take a break, you made too many compromises in the first place, and your regime will not last. New eating habits must be comfortable and not too restrictive, otherwise they will lead to failure.

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You might think you do the right thing for your diet but it is possible that diet and your fitness program really prevent you from reaching your goal weight and get the body you want. Read on to find the 3 most common mistakes that women are often in the schemes, which prevent them from losing weight:

1) Make a plan without a resistance training
What is one of the most common methods being adopted by women to lose weight? The ultra low calorie diets (eat less than 600 calories per day for women). If these operating systems, all women were healthy and in shape.

There are two big problems with ultra low calorie diets. The first is that much of the weight loss is found in muscle tissue (you lose muscle, which melted during this type of plan). This means that even if you weigh less and can put you in clothes of smaller sizes, you’re soft.

The second problem is even worse. Ultra low calorie diets slow your metabolism. The longer you go on a diet ultra low calorie and less you eat, your metabolism slows down. Muscles are your body’s metabolism – if you lose, you reduce your metabolic capacity.

When you finally stop the ultra low calorie diet (and you stop, your body can not follow such a diet long), you may find very much on the weight lost as fat. Worse yet, you’ll probably take more weight than you have lost.

2) Too much focus on the scales
What you see in the mirror and sees the people at the beach? Do they see the way your body appears or the number that appears on the scales? Most women focus on the number of scales, although this number is not always representative of how they actually appear.

If you do the exercise correctly, you build muscle and lose fat at the same time. If you lose two kilograms of fat and build muscle 2 kg, the scale will not move into the number it says, but you will look more pleasant in the mirror and your clothes fit you better, because the muscle is more dense and takes up less space than fat. The truth is that how you look and feel has nothing to do with how much you weigh.

3) Too much focus on the cardio
When you decide to do some physical exercises, you always choose some form of cardio (all exercises performed “inside”, either in a hall or at home, such as stepper, rower, the bike, etc..)? Well, guess what? The cardio is the form of exercise for lower body sexy and well shaped.

The key to getting and keeping a beautiful body is to increase your metabolism. In other words, you need to focus on activities that not only burns calories during the workout, but also make you burn calories for hours and days after your workout . Making the metabolic resistance training and interval are more effective than cardio exercises only in the objective of boosting your metabolic rate.

Within a dietary treatment for dyslipidemia is important to the selection of foods and for this we must take into account the following caloric distribution.

* Carbohydrates: 50-60%
* Fats: 25-35 -%
* Saturated fat: <7%
* Mono-unsaturated fats: 20%
* Poly-unsaturated fats: 10%
* Protein: 15-20%
* Cholesterol: <200 mg / d
* Soluble fiber: 20-30 g / d.

From this distribution will be selected foods that contain active ingredients that help reduce cholesterol and triglycerides.

Diet for high cholesterol and triglycerides

* First, it must investigate the dietary habits.
* The change must be gradual, beginning with reducing the intake of simple sugars (bread and pastry doughs, etc..) And saturated fats (whole milk, high fat meat, creams, etc.)..
* Increase consumption of polyunsaturated fatty acids, which are found in oils (safflower, sunflower, corn, soy), sea fish, seeds such as flaxseed or chia.
* Increase consumption of unsaturated fatty acids present in olive oil and dried fruits.
* Reduce consumption of foods high in cholesterol such as meat, dairy foods, meats, snacks, butter, creams, etc.
* With regard to carbohydrates, it is important to increase fiber intake, present in vegetables, fruits, vegetables and whole grains.
* As to the form of preparation is recommended fat-free, grilling, grilled, baked, boiled or steamed by.

This dietary therapy for dyslipidemia should be accompanied by other changes in habits such as:

* Eliminating cigarette.
* Restrict the consumption of alcohol.
* Perform daily physical activity.

A person who suffers from some form of dyslipidemia, should be aware that it is very important to change habits, since these diseases are often chronic and require profound changes to prevent cardiovascular complications.

To get that flat stomach, you must first start a diet, but to protect you from any risk factors is essential to make some kind of physical activity. Exercise automatically protects you from the biggest risk factor: a sedentary lifestyle.

Aerobic activity, among other things, burning fat after 20 minutes of continuous work, and using this substrate as a fuel for muscle contraction. Aerobic activities are swimming, walking, jogging, cycling, skiing, and all those performed continuously, at a medium-low intensity for a prolonged period and systematically.

You can also do strength exercises of large muscle groups like chest, back, legs and buttocks. In these exercises are called basic because they work more bulky muscles, which serve to strengthen the remaining structure of the body.

In your weight reduction program, the ideal is to combine aerobic exercise with strength, since the latter burn fat at rest, while during an execution aerobic exercise.

To lose weight you must complete a total of 2,500 kilocalories burned per week exercising. To keep the weight off is necessary that you burn 2000 calories in physical activity.

You may have noticed that at no time named the abdominals to achieve a flat stomach. It is not necessary, as the correct way is to diet and exercise, but as a matter of aesthetics you can include in your fitness program because it will give you more muscle bulk, and toned appearance.

To remove the fatty tissue needs to get certain habits and to adhere to until you start to see results.

* Make a diet

or eliminates the alcohol, which is concentrated in calories, and all foods containing sugar and refined flour, because they are addictive and encourage you to keep eating more than necessary.

or Create a calorie deficit. Eat fewer calories than you use throughout the day. Thus active lipolysis, ie the degradation of reserve fat for use as fuel.

or reduces only 20% of the calories you need daily to maintain energy balance.

* Practice exercise

o The ideal complement to the diet is exercise, be it aerobic or muscular strength.

or Combine your fitness program, the aerobic exercise muscle overload.

or works the basic exercises that develop the muscles more massive body such as legs, back, chest and buttocks.

or strength training at least 4 sets of 8-12 repetitions with a weight such that the last three repetitions are weary and with a median local muscular congestion.

or aerobic exercises should be implemented for a period of at least 30 minutes without interruption.

* Control your psychological state

or develops patience and perseverance to achieve results not to interrupt the program when occurring in the inevitable periods of low motivation.

or try to convert a habit all the above tips to be your normal behavior from now on.

Not only the newcomers to the gym when they are embarrassed to train, but many of those who are already inside make it their flagship tackling their routines of muscle work. This is because for many the fear of embarrassment outweighs the good work, and we must not be aware of the opinions of others, much less when we go to train. What should prevail is the proper conduct of the exercise without thinking about what people think.

Before we quote people who go first to a gym, and they are the ones that tend to have more shame, because they are not familiar with the exercises or routines, and this novelty is what makes them feel insecure, and have no control over what they do. The shame of the principle is often the cause for which many leave training prematurely. To avoid this you need to perform simple exercises that allow us to familiarize ourselves with the machines and movements and we do not feel ridiculous doing something we do not understand or know what it is. Along with this it is important that we mentalicemos that not everyone has the same physical ability, so we recommend not to look at what others are doing in the gym, but only in what we do.

But shame, though apparently rare, it is something that also comes with many already have long training, which is that there are people who can not focus and are more aware of what other people think that their own development. Generally this shame he does is be an impediment when it comes to getting good results and progress in practice, is that the people who have never dare to innovate and do different exercises for fear of ridicule. These people remain repeating the same routines over and over again, getting used to the muscles exercises and avoiding the development of these. It is important to set aside prejudices and fears at the time to train, and the need to innovate and make new leg exercises and movements to further progress in training and overall development of the body.

Training with stress is a good way to get some more training. There is no point lifting a weight quickly if you do not concentrate the thrust in the muscle fibers. It is true that high but not with the intensity necessary to obtain the best results. A good way to create tension is that when exercising with dumbbells never clashes with both the end of the tour. Since this small bump it does is eliminate the tension that had accumulated in the muscles involved in the exercise.

The tours are another way to generate tension at the time to train, and that is lengthened is a good solution for improving the performance of our training. To achieve this we simply must take a position in which we generate a movement longer than usual, or otherwise bend the wrist at the top of everything in a movement to involve the hands, because with this simple gesture will achieve greater intensity in the muscles worked. Along with this we must do the exercises slowly so that we focus all activity in the muscles worked, because in this way to concentrate the thrust will increase the tension and with it the results on the muscle. We should be slow as well to raise the weight to descend.

It is important to take this into account, as it not only serves to raise a weight at the time to train, but how to do this will be final in obtaining good results. For this reason the increase in tension must be a weapon at our disposal and we’re going to serve to continue to develop every day in the gym. One thing to keep in mind is that if we choose to train increasing tension is important that the charges are not exaggerated, it does not allow us to train like we want or get the desired results.

Hypothyroidism is a condition where you have a slow metabolism because the thyroid gland is inactive. Your thyroid gland controls your metabolism and one of the symptoms of hypothyroidism is the inability to lose weight.

“Not being able to lose weight” is not the only sign that tells you that you have hypothyroidism … But other symptoms you can look before you say that you have hypothyroidism are …

* Inadequate weight gain
* You feel cold when others feel hot
* You feel exhausted, clumsy, lethargic
* Your hair and skin is rough and dry, brittle, fragile and falling apart.
* You have swelling and swelling around the eyes and face
* Do you have aches, pains in joints, hands and feet
* Often feel depressed
* You’re upset all the time
* Mood swings easily
* You have difficulty concentrating
* You seem to have lost interest in normal daily activities

Please treat hypothyroidism in 2 ways …

1. You can take natural supplements like Thyromine to improve your thyroid function to be able to lose weight again, and while taking Thyromine …

You can eat foods that help your thyroid as seaweed, kelp, edible red seaweed, garlic, radishes, seafood, watercress, egg yolks, fungi, yeast, and you should avoid foods like …

Cabbage, peanuts, pine nuts, turnip, mustard, cassava and millet. The versions of these are well cooked.
2. Another option is the expensive medical treatment …

Your doctor will take a blood test to see if you suffer from hypothyroidism. If you have an underactive thyroid, you will be treated with a synthetic thyroid supplement, which will need to take for the rest of your life.

The caloric value of food is different, so, one gram of sugar and one gram of protein developed to burn four calories, while one gram of fat produces nine calories, which is why we say that the caloric value of sugars and protein is four, while the fat is nine.

Vitamins and minerals, and trace elements, water and fiber, does not contribute calories.

At this point a question arises. We calculate, as we said, the utility of food as energy may be released, but while part of the diet is used to produce energy, another is used to rebuild the structures of the body (for serving, plastic , non-energy). It might seem that there is a contradiction between the first and the second claim, but in fact only apparent.

The body, to have need for some amount of daily energy to live, burning an appropriate proportion of substances that constitute the “sea” rich molecules that react with each other and are called intracellular fluid.

We have to replenish every day in this “sea” as many molecules with the same energy capacity, so that the body is kept intact. Since some energy has been spent by destroying a number of molecules, we must rebuild the body’s energy assets, providing adequate amounts of molecules, which is calculated by the energy that can liberate, ie according to their caloric value .

The transformation of food by humans do not result in any change in basic nutrients (proteins, fats, carbohydrates or carbohydrates), which means that a gallon of milk or boiled water preserved contains the same amount of protein, fat and carbohydrates that a fresh milk. However, there is a fundamental difference between them that affects their vital substances contained in the more intense the changes to the structure undergoes a meal, the greater the threat to remove, destroy, damage or destabilizing vital substances contains. So to have a scale for comparing the biological value of food, not only should be taken into account in their nutrient content but also the vital.

To lose weight, you must combine four key elements:

* Follow a balanced eating plan and healthy.
* Modify the habits that encourage overeating.
* Practice any time of physical activity.
* Sometimes, it should be in the hands of a specialist doctor who will guide you in treating not only medicines but also in the diet to follow, depending on your type of obesity, imbalance, and so on.

Always reject allowances to coworkers, friends or neighbors (that of grapefruit, banana and milk, etc..), Since from the nutritional point of view are not very serious and quite dangerous.

We recommend that you follow the food system “ABC”

Day A: Diet and Exercise = Phasing.
Day B: Eat a little more and do little exercise = Day of maintenance.
Day C: In which allows all sorts of liberties.

We recommend that at the end of each day is marked on the calendar the right note, what point we deserve?

The generic formula is one in which the number of days exceeding the number of days A and B, of course, the number of days B to C. But careful!, This system should be followed only when it has reached the state of maintenance.

Other suggestions

At work:

* Do not have food on hand
* If self, ask a partner to serve your tray (usually nicer companions).

At Restaurants:

* Do not look at the menu beforehand to know what prompted.
* Ask before anyone else and not be seduced by offers of maître.
* Ask to be removed from the bread and butter
* If you want snacks, soft cheese that is

At parties:

* Eat something before you go.
* Drink little or no alcohol.
* Do not look at food.

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