Lose weight in a couple: Our 10 Commandments

Commandment No. 1:
Your goals and needs set you apart

Just because you make a plan with your sweetheart that you adopt both the same feeding behavior

The energy needs of man and woman are not equal: a man has, on average, need 2 200 kcal / d, while a woman will only approximately 1800 kcal / d.
Depending on your goals, you make your own slimming program.

Order # 2:
Ves small weaknesses in your partner you confide

Tell each other what your peccadilloes, whereupon you crack inevitably chocolate, cakes, crisps ... Then, lock your food "forbidden" in two separate closets and share your keys.

Commandment No. 3:
You will seal a pact

Hire you both on this adventure, do not hide any of your differences to help one another and yourself.

Commandment No. 4:
The carrot in front of your nose you put two

The carrot is what is also called positive reinforcement or negative. It's very effective, but how does it work?
- Positive reinforcement: once achieved your goals, treat yourself to a little weekend, a gift that will please you both.
- Negative reinforcement: the first of two that will cracking a pledge. Beware, the pledge must be particularly threatening (if not, it's not the game!).

Commandment No. 5:
Change your eating habits you will be operating

Dietary habits of men and women are different. Women eat more varied and in smaller quantities than men, yet they often tend to snack: chocolate, cakes, sweets .... Try both to rebalance your habits.
Ladies, eat more starchy foods (breakfast and lunch) to avoid the munchies. Gentlemen, increase your consumption of fruits and vegetables!

Commandment No. 6:
In the supermarket you will love

Venturing alone in a supermarket can be dangerous. Faced with so many temptations, hard to control his desires. Two more easily you resist.

Commandment No. 7:
Small dietary food you cook

Identify your tastes and preferences. Learn to cook delicious dishes and light, choose vegetables and fish. Cooking for two can become a game!

Commandment No. 8:
In contact with the beloved you will remain

The absence of the other can create a vacuum, a lack. In these moments, it is most often our friends, chocolates and sweets that we call for the rescue ... So if you see, try to stay in contact: a phone call will suffice to avoid the pitfalls of loneliness.

Commandment No. 9:
In sport you put

Enjoy the beautiful days to find an activity that pleases you both, dance classes, biking, swimming ... or do you organize small romantic ballads (at least 30 minutes / day).

Commandment No. 10:
Your companion jealous you do not

Needless to enter into competition with your lover, he soon loses his love handles you. Why?
The body fat of women is more important than men, it represents 10 to 15% of their weight against 18 to 25% of our. Be patient, you will succeed.

Meal Replacements

In recent years, meal replacements have emerged on the market thinness. What are they? Who are they? How to use? Are they effective? Update on the issue.

- Meal replacements

In recent years, meal replacements have emerged on the market thinness. What are they? Who are they? How to use? Are they effective? Update on the issue.

Definition
Presented as drinks, creams, powders to be diluted, cookies, bars or soups, meal replacement products are neither food nor drugs, but diet products (or system) formulated according to specific regulations.

They are used to replace one or more meals as part of weight control. Low in calories (200 to 400 kcal per dose), they contain lots of protein for maintaining muscle mass, slow enough carbohydrates for sustained energy, a little fat for essential fatty acids, fiber for satiety. To prevent deficiencies in diet, each meal replacement also provides at least 30% of recommended intakes of vitamins and minerals.

Their goal is to help people wishing to lose weight follow a hypocaloric diet, with a single intake and calibrated. You can also use them occasionally to catch a gap without taking slimming program.

Even in the context of dieting, it is preferable to limit the consumption of substitutes for one or two meals per day, and provide other meals balanced menus. They must be eaten with a drink to hydrate the body, and a milk and vegetable or fruit to increase the bolus and sustained glut.

Their advantages

* The meal replacements result in significant weight loss and almost immediate. They represent this as a great help to start and motivate weight loss.
* From time to time, they are effective to catch a gap or replace a meal that otherwise would have been skipped.
* Depending on the brand, their use may be less expensive than lunch in a snack at the canteen at the restaurant, sometimes even at home.
* They are very easy to use.

Their disadvantages

* They generate frustration. Besides the lack of texture and taste, the substitutes do not seem to make a real meal, tasty and friendly. Their use can depress or make you want to nibble.
* They do not satisfy hunger sustainably. Preparations, mostly liquids, creams, purees or soups, do not provide satiety: you do not chew to swallow them, and occupy some volume in the stomach.
* They can cause deficiencies. Some substitutes are rich in micronutrients, while others are low. Used short term, they are unlikely to cause vitamin deficiencies. In the long term however, it may be preferable to supplement.
* They do not participate in nutrition education. The substitutes do not learn to lose weight or maintain weight with common foods, or eating a healthy and balanced.
* They promote the yoyo effect. If, after use, no change in the way food does not occur, the pounds come back automatically. Especially after such a period of frustration.

Conclusion
To the extent that they can lose weight quickly without causing deficiencies, meal replacements can be a helpful boost to lose weight.

As part of a calorie-restricted diet, but they are not recommended for people who lack or moral tone. Their monotonous and repetitive side is also not recommended for those with little motivation or those prone to and cravings.

Whatever the place of purchase (pharmacies, supermarkets, specialty stores, mail order ...), it is essential to read the composition must be entered on the packaging of meal replacements.

The ideal is to choose those rich in protein (15 to 20 grams per dose), containing enough carbohydrate low GI (20 to 30 g per dose), but low in fat (6 g per dose about), and vitamins, minerals and fiber in good quantities.

Such a system should finally be followed more than 3 weeks without medical advice.

Sport to burn calories

Sport, it helps to lose weight is known. However, some activities, more intensive, do burn more calories than others. Less effort and more effect? Explanations and advice.

- Sports for burning calories
Sport, it helps to lose weight is known. However, some activities, more intensive, do burn more calories than others. Less effort and more effect? Explanations and advice.

Move, it makes you lose weight anyway ...
Whatever the activity performed, the sport helps to get a nice silhouette and, for several reasons that combine:
- It mobilizes fat reserves. To make an effort, the body needs fuel readily available. In most cases, it is carbohydrates and fatty acids. Once the reserves of carbohydrates (primarily used) exhausted, he attacks the fatty!
- It increases energy combustion, even at rest. For its repair and maintenance, muscle mass uses a lot of energy even when not in action, unlike the fat that it does not burn any calories.
- The model's silhouette. Muscle weighs heavy, but it takes little space. When we move, we refined and we will draw a nice body, carved just where you need it.
- It regulates appetite. By employing physically-and mentally-and by promoting the secretion of hormones of well-being, lets move to limit compulsive eating and snacking.
- It promotes good overall balance. With exercise, the body is valued, we feel good about yourself, although in his head ... and that too, it shows!

The hit parade of sports most heaters
Cross-country skiing. From 500 to 750 kcal / h. It is much better to refine its shape, get the legs long and slender.
Roller. Between 500 and 750 Kcal. And in addition, there is a butt to hell!
Jogging. Approximately 550 kcal / h. When we run, it does work very heart muscle and complete, without taking the volume to the lower limbs.
Racquet sports (badminton, tennis, squash). 500 Kcal / h. It is well burn ... if really chasing the ball!
Fitness (step, aerobics). 300 to 600 kcal / h. Good work for good sweat and unwind.
Cycling. 300 to 600 kcal / h. Everything depends on speed, terrain, weather conditions ... A very good activity for those who are overweight: scope, unless they mess of his back and joints.
Swimming. 300 kcal / h. This activity seeks to continuously all the muscles of the arms, legs, trunk. By improving venous return, it is also thinner legs.
Walking daily. Between 180 and 250 Kcal / h. OK, it's not huge, but if it takes a little every day ... Small streams make large rivers, is not it?

Tips
- Always practice the activities in-between meals: The body is more likely to tap into its fat reserves.
- Combine several activities to achieve a body end and smoothly muscled: ideally, an endurance sports (cycling, swimming, jogging, walking ...), a sport flexibility (stretching, yoga ...), strength (gym maintenance , aerobics ...) and sport to promote balance and coordination (sports racket or ball, dance ...).
- Warm up before each session and stretch to the end. The preparation and recovery are essential.
- Finally, remember that to be effective both for online and for health, a sport must be practiced on a regular basis!

10 tips to lose 10 pounds

Make your support
The motivation is 70% speed. If necessary, hire one of your friends or your spouse to play the role of coach and rail. Or take your group plan. Seeing others will inspire you to keep you hanging too.

Take your time!
Lose 10 pounds, it does not happen in 1 week, or within 1 month, nor in 2. Take the time to take a balanced diet, if not hello deficiencies and soft shots. It is generally a kilo per week is the maximum rate. And remember: Losing too quickly often means back so quickly.

Consider consulting a dietitian
10 kilos, it's getting a lot. To lose them permanently and safely, it is better to hire a professional who not only refer you to the nutritional level, but also motivate you.

Say goodbye to sweets and meats
No secret to lose weight, limit see evacuate their diet food too greasy or sweet. Caution, this does not mean banning all fat. Indeed, any food and family food we provide essential nutrients, including fat and sugar. So yes to a teaspoon of oil in the salad!

Say welcome to fish
Fish is the ideal friend as part of a plan. Few calories, lots of omega 3, good in form, it will easily accommodate the vegetables. And in terms of variety, you are spoiled for choice: salmon, tuna, whiting, Emperor, place and many others.
Attention breaded fish is not recommended!

Remove your shoes
And yes! This is often the most complicated step, at least the hardest to overcome. But the most difficult is to get started, then at work. All means are good to get some exercise, stair treads at vacuuming up the little run is done on foot. One slogan: move!
Ideally, you should compel you to 2 to 3 hours of sport per week. But you can totally split and do 20 to 30 minutes per day, it works well.

Keep your fridge
The essential in a diet is not eating anything, and therefore have to hand that balanced feed. Before you start, get rid of all the cakes, sweets and other meats, which are all unnecessary temptations. Develop lists of menus, or food allowed, and try to hold. And most importantly, never do your shopping on an empty stomach, at the risk of throwing you drive by on less greed.

Do not skip meals
When you start a diet, we sometimes tend to want to do too much. The biggest mistake is to skip a meal. Indeed, not only encourages skipping meals to eat at the next or snacks, but in addition, the body, alert, store more at the next meal. It is always better to split his meals, ie breakfast, lunch and dinner, and one or two small snacks between.

Respect the rule of the food pyramid
To lose weight in the form must follow a simple principle: eat well in the morning and afternoon, and evening light. Firstly, morning and afternoon, the body needs energy, while the evening, it will store. Then, a light dinner facilitates sleep.

Also, be careful to drink
Alcohol, it seems benign like that, but it's filled with sugar. So seriously limit your intake if you want to deflate.
Cut out sodas, full of sugars. You can eat the light, but in moderation. Over consumption may cause laxative effects, and more consumption of such drinks are addictive sweet taste.

Use and abuse of vegetables and fruits
Vegetables, is completely at will! Few calories, lots of fiber and vitamins, they are more satiating. By cons fruit level, go slowly. We must consume 2 or 3 per day in various forms, but no more. Although they are excellent in form, they are still sweet.

Beware of diet products
Products 0% is good, but do not rush headlong over. Look at the labels, they can hold surprises. Few sugars, but addition of fat, or vice versa, or ultimately a loss caloric very small. And the most dangerous to say that because it's lighter can let go!

The virtues of green tea

Who would have thought that these small dried leaf flavors both would become a valued ally update our health?

This plant came from the Far East is certainly the elixir of beauty and health of our era. Known for centuries by Asians, who already used it to erase fatigue and boost mental function, green tea book today ... the secret science has listened.

In search of eternal health

The major advantage is that green tea is bursting with molecules miracles antioxidants. These natural agents (polyphenols and flavonoids) are fighting against free radicals responsible for the deterioration of our cells. The latter, true enemies of health, cause aging of the skin and are the basis of certain diseases such as cancer or Alzheimer's disease. With its antioxidants, green tea helps the body protect itself. The extracts of its molecules, tannins, fight 200 times more cons cell oxidation than vitamin E.

Its antioxidant content exceeds that of some fruits and vegetables rich in polyphenols.

A defense against cancer

Epidemiological studies have shown that cancer rates were lower in Asia, where green tea is consumed in large quantities around the world. Researchers have shown that green tea to neutralize carcinogens in the body again and again thanks to antioxidants. Information capital, especially when we know that this disease is the leading cause of death in France. In thirty years, the number of cancer deaths increased by 35%. What do shudder more than one, especially men who are the subjects most affected by the increase of the disease.

the virtues of green tea

Green Tea Vs Orange Juice

A study published in the journal Free Radical Research comparing the antioxidant effects of certain foods, it follows that 2 cups of tea would be equivalent to 7 glasses of orange juice. But tea wins again win by being more gentle on teeth. It is often said of him that he tarnished, yet it ignores the essential point: it helps prevent erosion. It contains much fluorine thus protecting the tooth enamel and is therefore useful for the prevention of caries. It would also prevent periodontitis responsible for tooth loss. So not worth swallowing all packs of juice to keep fit, quietly sip your cup of tea ...

A true body care

Green tea is also very rich in nutrients greatly appreciated by our skin and our hair, astringent and sebo-regulating principles enriched serums and creams. Its assets tighten pores and reduce redness. Green tea also contains minerals and trace elements that stimulate cell renewal for radiant skin.

From tea to keep fishing

Green tea contains between 2 to 4% caffeine, released in a phased manner, stimulates the central nervous system and improves attention and cognitive functions. That caffeine plays a role antiasthenic and helps fight against cuts in shape.

An additional thin

Used in supplements slimming regimes, it facilitates weight loss through its diuretic properties that help eliminate toxins from the body. Caffeine promotes in turn the removal of fat out of fat cells (adipocytes) by stimulating enzyme. All this provided the drink without sugar ...

How to consume green tea?

The tea is consumed in moderation, excess may, in some cases, cause heart palpitations, headache, blurred vision or tinnitus.

According to Chinese medicine, green tea is not recommended in cases where someone suffers from insomnia during pregnancy, breastfeeding, or in case of constipation.

According to contemporary medicine, the absorption of green tea is not recommended when taking a meal or medication because he opposes the assimilation of certain substances including protein and iron. It is not recommended to drink on an empty stomach, because it can aggravate an ulcer or gastric ulcer. Finally, it is best not to drink within two hours before sleep.

It is recommended to drink 1 to 3 cups per day, the stimulant effects are being felt from the first cup.

85% of antioxidants in tea is released within 3 to 5 first minutes after the infusion. After a cup of tea, the body fight against free radicals during the two or three hours after absorption. So enjoy it, it works for you!

the virtues of green tea

A twist of lemon?

A few drops of lemon juice is enough to multiply by 5 the benefits of tea. This association enables catechins, antioxidants, to be better absorbed by the body. Even better, green tea associated with pure vitamin C benefits multiply by 13.

In contrast to the milk in his tea to strictly opposite effect since it reduces the catechin content. So exit the English tea ... lemon zest!

Lose weight running

Lose weight does not always have to go on a diet. In any case, not only by doing this you will lose weight ... It is well known, if you want to lose what you've been eating ice cream on the beach (well for those who took a vacation ...), do sports! Then you will draw into your fat reserves. Here are 2 effective methods to lose weight running.

Nothing is easy when doing wants to lose weight, these methods are effective only if you practice sport 2 to 3 times per week and with a minimum of 30 minutes of effort per session.
Weight loss is estimated between 3 and 5 pounds after 6 months by some specialists, but you should know that this loss depends greatly on your body and liabilities (if you've already made plans, it is more more difficult for your body to withstand future plans and you will have more trouble losing).

The plan is to combine sport and is completely beneficial. Indeed, only if you change your diet, your metabolism tends to slow and therefore less draw on its fat reserves. It is therefore strongly advised to practice the sport when you start a diet: the body is forced to take in its reserve stock.

* Method 1: Running slow / fast / slow

Here the goal is to "break" his pace to mobilize fat stores in certain parts of your body (including abs, buttocks and thighs) in the stimulus. Walk 30 seconds and then run as fast as possible for 30 sec etc.. The exercise is repeated 10 times.

* Method 2: Do not run after a meal

This is actually more a board that method. Running 2 to 3 hours after your meal, your body will be forced to dip into fat reserves for energy. By cons, if you are prone to hypoglycemia, do not consume an energy drink before or during your exercise.

After these efforts, how to know if it actually helped us lose a few calories?
A simple formula exists:

Calories consumed = distance traveled in kilometers x weight x 1.036

But do not lose our perspective: using sport to lose weight when combined with proper nutrition and most importantly, it strengthens our body (which is not negligible at all ...).

7 reasons to choose walking for weight loss

1 - Walk = burning calories

The English writer gives an example of individuals 150 pounds (= 68 kg) walking an hour a speed supported: the heat loss varies between 550 and 800 calories depending on the individual. It is the equivalent of a meal.

2 - Regular walking increases metabolism

Thirty minutes of walking three times a week, which develops the metabolism continues to burn more calories, even after cessation of exercise.

3 - Walking helps regulate appetite

Walking stimulates the body to secrete serotonin and nor-adrenaline, two substances that help regulate hunger and, in the case of the second, which facilitates the consumption of fat in the body.

4 - Walking is gaining muscle

But a pound of muscle is more compact than a pound of fat: they do not lose weight, but it is always rewarding to be refined and stronger forms.

5 - Walk provides protection factors making weight

Over-feeding is often explained by factors that have nothing to do with the sensation of hunger, stress, boredom, depression or loneliness make you eat excessively. The moderate exercise (say, at random, walking) seriously undermines the feelings of discomfort.

6 - Have confidence

We can not emphasize enough: exercise brings well-being and renewed confidence. Two factors that help greatly to keep his weight resolutions. Besides, relaxed, we tend to eat more healthily and without indulging in excesses recurring.

7 - The course facilitates intestinal transit

It seems that walking can better digest and absorb food better.

To make walking

Thirty minutes of walking per day, if only we had a busy schedule, this is not really feasible. Here are some tips to gradually increase the time you spend walking.

* Buy a pedometer. As walking becomes a game every day, count your number of "points".

* Try as much as possible to increase the number of steps:

- Making a detour
- Varying commuting
- Leaving the south
- Forgetting the car for errands
- Focusing on stairs escalators and elevators
- Leaving the dog
- Finding your knowledge among people who enjoy walking
- Etc. ...

These are not the means are lacking.

* Do not focus on a "number of steps per day to" look mostly to do as much as possible.

Use your pedometer as a reminder: every time your eyes fall on it, thinking that once you have some free time, you will walk a little.