It takes 30 minutes of exercise per day to lose weight

It takes 30 minutes of exercise per day to lose weight

Would you like to lose weight? You are in constant struggle with the balance to keep in shape ? The real secret , in addition to a healthy diet and light, is the movement . We know well by now. But how much physical activity is needed for a healthy body and say goodbye to extra pounds ? It takes 30 minutes a day.


To confirm it is a Danish study . Just half an hour of exercise a day to keep toned and lose weight. You do not need to undergo long and stressful workout sessions in the gym. According to Danish researchers , who you exercise for 30 minutes a day undergoes a weight loss greater than one-third , compared to those who dedicate themselves to physical activity for twice as long .
Workouts too long are likely to leave completely free of forces and demotivarci . With shorter exercise sessions and read , instead , we will be more likely to devote to physical activity every day. The study in question was conducted by experts from the University of Copenhagen and was published on Scandinavian Journal of Public Health.
The researchers involved in the study 60 Danish men rather overweight. Observations have had a duration of 13 weeks. The volunteers were divided into two groups . The daily training was to consist of jogging and exercises at the exercise bike. It ' was a planned duration of 30 minutes for the first group and 1 hour for the second group .
The result ? Participants who had trained only for half an hour a day have achieved some impressive results regarding the best weight loss. The volunteers of the first group had lost 3.6 pounds, while the weight loss of the participants in the second group , who had trained for twice as long , it is a result of only 2.7 pounds.
From here the conclusions of the experts. With a shorter workout , the body is not exhausted, but still full of energy . After the race or the exercise bike , is therefore still want to go out for a walk , for example, walking the dog , or climb the stairs , instead of opting for the elevator. The secret to lose weight and stay in shape ? Steady and moderate exercise , that it is a pleasure and not a duty .

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Losing weight is not difficult!

Losing weight is not difficult!

               Losing a few pounds is not a difficult task , and to do that you do not need to follow a diet penalizing. Just change small daily habits to get results really appreciable and reverse the tendency to gain weight in a tendency to decline ! Here then three days experience if you lose a couple of pounds. And you'll see how easy weight loss ! Start from today. Do this ...

FIRST DAY

Remove 500 kcal

• At breakfast , do not add sugar to coffee : less than 20 calories per teaspoon .
• Morning snack : eat seasonal fruit (about 80 kcal) instead of 3 cookies (150 kcal) , with a saving of 70 kcal .
• Lunch : condisci the salad with half a tablespoon of oil instead of one and save 50 kcal ; halve the sandwich and save 100 kcal . For a total of 150 kcal less .
• A snack : 2 scoops of sorbet (80 kcal ) rather than a snack (180 kcal) and eliminate 100 kcal !
• A dinner halved the amount of pasta or rice (usually 50 g instead of 100 ) and save 160 kcal .

And to complete your program ...

• Drink at least 1 liter and a half of water and 3 cups of green tea throughout the day .
• Practice a simple exercise, for example, a 20-minute walk or go up and down a flight of stairs a few times.

The expense to do for tomorrow

• herbal medicine , buy 30 grams of stems of cherry , 30 g of horsetail , organic green tea ;
• the supermarket or food stores , buy unleavened bread , rice cakes or corn cakes , jam ;
• also buy seasonal fruits , natural yoghurt and a whole protein food of your choice (red meat , chicken, turkey , veal, eggs, fish). If you are a vegetarian , buy legumes ( chickpeas, lentils etc.).

SECOND DAY

Here we are on the second day . Today your goal is to eliminate swelling and water retention that plague belly and waist . The results you'll see them tomorrow morning , upon awakening.

Via swollen belly and retention

• Breakfast : Do not eat foods that contain yeast ( pastries, cookies, biscuits etc. . ) To be replaced with unleavened bread ( without yeast) and jam. Do you drink tea, coffee or barley coffee .
• Morning snack : eat seasonal fruit and drink a cup of tea prepared with 2 teaspoons of cherry stems to infuse for 10 minutes in a cup of hot water.
• Lunch : a plate of rice with tomato sauce and a mixed salad , do not eat bread or derivatives; ending the meal with a whole natural yogurt .
• A snack : eat seasonal fruit and drink a cup of tea prepared with 2 teaspoons of horsetail infusion for 10 minutes in a cup of hot water.
• At dinner : Do not eat bread ( or other food containing yeast) and choose a protein food (fish , chicken, turkey , veal or eggs) with abundant vegetables and 2 rice cakes or corn .

And to complete your program ...

• Drink at least 1 liter and a half of water and 2 cups of teas ( those indicated ) in the course of the day.
• Practice a series of 10-20 abdominal and take a walk at least 20 minutes .

The expense to do for tomorrow

At the supermarket or food stores , buy fresh ginger, pepper to be ground at the time and chili powder , 1 melon , fresh ginger , apricots , fish, whole wheat pasta .

THIRD DAY

This morning you woke up lighter, with less swelling and less retention . Today your goal is: to burn a portion (up to 10 %) of calories consumed with food daily , and do it effortlessly !

Burn calories by eating !

• At breakfast : Drink 1-2 cups of green tea and enjoy 3-4 rice cakes or corn with 3-4 teaspoons of honey and Italian bio and a sprinkling of freshly ground black pepper . Black pepper contains piperine , an active substance which causes you to burn some of the calories eaten at the same meal .
• Morning snack : drink a smoothie with melon with a piece of fresh root ginger ( about 2cm ) . It keeps you active your metabolism and makes you burn more. Alternatively , eat half a melon and chew a piece of ginger root into chunks.
• Lunch : whole wheat pasta with pesto and a second of vegetables ; your dishes with chili powder : like black pepper , it makes you burn more calories.
• A snack : a shake of apricots with a pinch of black pepper and a teaspoon of honey .
• At dinner : a unique dish with fish and vegetables, do not eat carbohydrates (bread, pasta, rice etc. . ) . Sprinkle your plate with black pepper. At the end of the meal, a fruit to taste.

And to complete your program ...

• Drink at least 1 liter and a half of water and 3 cups of green tea throughout the day .
• Jump to the rope for 5-10 minutes, or take a walk 40 minutes ..

If you want to know more visit the sections Weight Loss , Diet , Cellulite on Riza.it

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Lightning diet: how to lose pounds in 5 days

Lightning diet: how to lose pounds in 5 days

Sometimes it happens that a week after the so-called " dress rehearsal " we have not reached the ideal weight that some time before we were prefixed with a lot of goodwill .

Laziness ? Wrong diet ? Or some small plunge too that we let go?

The fact is that the desired result has not arrived at the last minute and we hasten looking for some miracle diet that quaint little immediate effects.

What diet to choose? We Arturo we suggest the diet "flash", a diet easy and effective that in just 5 days allows you to lose up to 3 pounds without too many sacrifices.

Certainly, then , the validity or otherwise of a diet depends on many factors such as our metabolism , which changes from person to person . We can therefore evaluate the diet "flash" just testing it . On the other hand as you say, " seeing is believing " !

SNACK : During the 5 -day diet, mid-morning and afternoon , you can have a snack with two fruits of your choice.

Monday
Breakfast: a glass of unsweetened fruit juice with 2 slices wholemeal bread ;
Lunch: a sandwich with ham ;
Dinner: a slice of grilled meat with salad, do not overdo it with the oil.

Tuesday
Breakfast: a glass of juice, a cup of barley coffee (I recommend sugar-free ) ;
Lunch: a mixed salad ( always slightly seasoned ) with tuna and shrimp ;
Dinner: 80 grams of spaghetti with tomato sauce with parmesan cheese.

Wednesday
Breakfast: a jar of yogurt with cereals ( preferably whole ) and coffee ( unsweetened ) ;
Lunch: a plate of bresaola seasoned with rocket and parmesan served with a sandwich ;
Dinner: fish cooked in the oven or , if you prefer , slightly seasoned and grilled mixed vegetables .

Thursday
Breakfast: fruit juice and jam with 3 slices wholemeal ;
Lunch: mixed vegetables and a little flavored fruit ice cream ;
Dinner: a hard-boiled egg and 2 bruschetta with olive oil or tomato if you prefer

Friday
Breakfast: coffee with a teaspoon of sugar served with 2 slices wholemeal bread ;
Lunch: a slice of pizza and then a fruit ;
Dinner: a slice of white meat (chicken, turkey , rabbit) and a side dish of salad slightly seasoned .

The only advice we can give is " try."
At the end of five days is not too much to see the first results of a diet. Try not harmful !

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Tricks to lose weight fast

Tricks to lose weight fast

It's a classic , when the test suit is upon us, there never feels ready . But do not despair , there are tricks , some unusual , to lose weight quickly.


First, researchers at the Fred Hutchinson Cancer Research Center in Seattle suggest to keep a diary of the food on which to write down what you eat and drink throughout the day.


Another curiosity ? Vitamin supplements help to keep your weight under control . According to a study by the International Journal of Obesity , of the 96 women who took part in the experiment , those taking the vitamin pill ( the other was given calcium or placebo) have accumulated less body fat . It may be that some people eat because driven by the need for certain nutrients .


Beware of restaurant meals and even more aperitifs . If you really want to give an output, better to choose the place down at the table. In general, dishes with food are served at the center . If you sgarra is useless feeling guilty. The dieters are prone to eat more under stress . To help to control hunger you can make the snacks between meals and the other, but it is preferiribile choose fruit or snacks grains.


Sometimes even deception can be a good way to hold the line . Eating small plates means taking less food. Then add some spice to your recipes spicy as cayenne pepper can speed up your metabolism when consumed as a condiment.


Even sleep is fundamental to a study conducted on mice showed that animals who sleep with the light tend more easily to obesity , while those who rest with pitch dark burns more calories. Suggest the doctors to sleep in rooms cool , rather than hot , where the body , to maintain the temperature , consumes energy.


The TV is a powerful enemy of the scale. Spending half the usual time watching television you might get to lose a lot of calories each day.

Finally, needless to say, what helps to keep the weight is exercise. A short workout aerobics and toning repeated 5 times a week is the best way to keep fit.

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How to lose weight after pregnancy

How to lose weight after pregnancy

The most common mistake after childbirth is to want to lose weight now and quickly. The desire to get back into shape , in fact, may be underestimate an important aspect : during the nursing period is definitely not advisable to follow low-calorie diets and undergo very strict diets . Breast milk is , in fact , the feeding of the newborn and therefore must contain sufficient levels of nutritional components such as protein, iron, calcium , fatty acids and polyunsaturated fats. Not to mention that the woman's physical needs energy to breastfeed.
It is never advisable to go on a diet until the baby will not have nine or ten months, and then the mother's milk will be integrated with other foods ( weaning ) .

Even as of this moment , however, should never be followed drastic diets that promise instant results ( this is advice from the rest of the general value regardless of the recent pregnancy ) .

The first trick is to not use the scale : avoid this daily test that can induce stress . The satisfaction comes spontaneously when you can wear it again Maternity pants do not buy in the store .

Also remember that eating healthy does not mean depriving of taste : the secret is in the type of cooking and condiments. There are many natural spices that do not get fat and that can make even a simple tasty grilled chicken breast .
You can also in some way to follow the rules that apply to the newborn : eat at the table and calmly , make a complete meal but healthy , alternate every kind of dish , but do not overdo it in the doses etc .

Also bring a little fun for a walk can be a way to be with him and lose weight at the same time . A walk of thirty minutes a day pushing the stroller helps you recover faster form pre -natal care .

Nothing extreme sacrifices they ruin so magical this time of your life : better a pound more but with a smile . Indeed , remember that light snacks help to reduce peak insulin, the pancreatic hormone produced when you eat foods high in starch to store energy as fat is not consumed.
Yes and Exceptions: treat yourself to a meal out every now and then , perhaps avoiding binges and opting for a nice pizza margherita .

The secret pleasure is first of all to be well with yourself : rest at least 8 hours a night (now that the baby starts to grow you should do it ) and treat yourself to a massage, a visit to the hairdresser or beauty treatment every now and then ... Moreover also sleep well make you lose weight : during sleep is in fact released a hormone, leptin, which transmits to the brain a feeling of satiety .

Now that you know how to behave (even away from the table ) we see in practice what you can eat : the scheme proposed indicative provides a daily intake of about 1600 kcal . Armed with patience better results gradual but sure and steady .


Breakfast: 1 cup of semi-skimmed milk with 3 or 4 tablespoons of cereal biscuits .
Once a week is granted a croissant or a slice of cake.

Snacks: fresh fruit, 1 cup of yogurt or 1 cereal bar (2-3 times a week are also fine 2 scoops of fruit ice cream ) .


MONDAY '
Lunch: baked fish accompanied by shrimp salad , green beans, potatoes, carrots, parsley and lemon plus 1 wholemeal roll .
Dinner: 1 vegetable soup , 1 mozzarella with grilled zucchini with mint scented , half wholemeal roll .

TUESDAY '
Lunch: 80 grams of spaghetti with artichokes and parsley , eggplant rolls with mozzarella and cherry tomatoes.
Dinner: vegetable soup , and 30 grams of rice, beef carpaccio with lemon and generous plate of mixed grilled vegetables , 1 sandwich.

WEDNESDAY '
Lunch: 80 grams of spaghetti with pesto sauce , 1 grilled steak and boiled vegetables .
Dinner: vegetable soup , 100 grams of cottage cheese with arugula and balsamic vinegar , 1 sandwich.

THURSDAY '
Lunch: 150 grams of chicken in a pan with eggplant, zucchini and peppers, 1 wholemeal roll .
Dinner: 80 grams rice with vegetables, baked fish with olives and cherry tomatoes.

FRIDAY '
Lunch: 80 grams of spaghetti with clams , vegetables of your choice.
Dinner: vegetable soup with pasta or rice 40 grams , baked zucchini , 1 sandwich.

Saturday
Lunch: 80 grams of orecchiette with turnip greens , 50 grams of growth with fresh seasonal salad and balsamic vinegar.
Dinner: a pizza.

Sunday
Lunch: rabbit cacciatore , mashed potatoes, 1 serving of tart berries.
Dinner: Grilled meat with mixed vegetables to taste, 1 wholemeal roll , 1 cup of fruit salad.

For seasoning you can use : 3 tablespoons extra virgin olive oil.

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How to lose weight fast: lose weight in a healthy way

How to lose weight fast: lose weight in a healthy way

The most common fear for those who are on a diet is to trigger the famous yo-yo effect , that is to lose a few pounds and then take it back with interest some time later. Probably this happens because you are wrong tactic or perhaps the approach to a diet . Let's establish a few but effective rules that work really.Non must first ask yourself an unattainable goal .

The result will be a strong sense of frustration that will push to eating more than necessary.
Begin to set itself to lose only 105 of the current weight is a realistic goal that, although in terms of actual weight is not so much , at least we will lose a size .
Do not be in a hurry to lose this 10%.
How to lose weight fast : lose weight in a healthy way
We know that the faster you lose weight, the more you earn after pounds.
Try to follow a diet from Monday to Friday will allow us to give us a few " tear " over the weekend, maybe a dinner at the restaurant. We absolutely need not skip a meal .

If our body does not receive nourishment for several hours stimulates the hunger centers . Consistently do a sport, that possibly we like it , is to ensure that the lost weight does not recover .

Never start the diet when you are stressed or sad . On the contrary, we must take advantage of a favorable moment of our lives to " ride the wave " . Avoid the consumption of fake foods : potato chips , popcorn , jellies that contain many calories but empty .

Exaggerated in the consumption of fruit and vegetables in season .

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How to lose weight in a month

How to lose weight in a month 

The figures speak for themselves , the vast majority of obese and overweight people do not consume foods with accuracy, how to lose weight in a month thanks to a correct knowledge of how to eat your meals ? We will answer this important question and precise to avoid accumulating weight and fat to no avail. First, however, we review the 4 mistakes to avoid at the table:

How to lose weight in a month - do not skip breakfast

48% of obese people skip breakfast . It is a habit to change, at the cost of getting a little ' earlier in the morning .
A poor breakfast or anything, brings another error: the inability to get to lunch without having crunched something. On the other hand , a sixteen-hour fasting (from dinner the night before at lunch the next day ) does not forgive, especially at the level of metabolism. How to lose weight in a month is mostly a matter of good habits. When the time of the meal the body tends to treasure all the food that is introduced in anticipation of other fasts similar - as a memory effect - and increases the rate of assimilation.

How to lose weight in a month - Munching at All Hours

how to lose weight in a month How to lose weight in a month 's Belly
A light snack mid morning and one mid-afternoon ( a fruit, a low fat yogurt , ... ) are also a healthy habit not to be missed to slim the tummy and hips and start burning excess fat . Instead disseminate throughout the day so many snacks and snacks is a vice that threatens to undermine every effort diet. Moreover, it is difficult to quantify the calories in this way and you are likely to make an over optimistic !
How to lose weight in a month if you enter the vicious cycle of sugar ? It is known that sugar called sugar, and eaten alone greatly increases the blood glucose ( sugar content in the blood) and bursts " cataclysm " metabolic . Insulin and liver convert sugar into fats that increase energy reserves.

How to slim the belly - Swallow it without chewing

 how to lose weight in a month fast 300x199 How to lose weight in a month The PanciaÈ a characteristic of those who eat very quickly , swallowing food after a too short stay in the mouth. It is often a lack of overweight people .
The feeling of satiety, in fact, is reactivated after about ten minutes into the meal. He who eats too quickly is to have already gobbled up large amounts of food when it manifests itself in the sense of satiety. So you eat more than necessary on how to slim the tummy to nutritionists, dietitians and food experts discussed a lot and one of the fundamental conclusion concerns the habit of chewing your food properly to avoid the risk of accumulating fat , especially in the belly and hips.
Eat slowly , then , is a golden rule. Not only is chewing a greater taste the flavors , but it also increases the digestibility of nutrients , imbuing them with juices ( amylase ) contained in saliva and essential for digestion.

How to lose weight in a month - Do not Drink Enough

Need at least a liter and a half of water a day , natural or sparkling water . Obviously it is better to reduce all drinks that contain sugar: fruit juice, orange , cola and so on.

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