Weight loss through the strategies of the five

Weight loss through the strategies of the five

Through these strategies ll You continue to lose weight and reduce the feeling of hunger as well.

 The first strategy: Eat more vegetables and fruits
The first goal of the strategy is to fill the body with the greatest possible inhibitory Almaveat of fat and the most important source of these nutrients, fruits, vegetables and nuts as well.
A study at the University of California moderates that people eat fruit weight twice a day, while obese people eat fruit once.
Another study also showed that eating fruit at the beginning of food reduces the calorie intake by 15%. Also, eat fruits and vegetables provides you with Citrus omega-3 fatty acids that help in reducing the accumulation of fat on the abdominal area. Some of the plant omega-3-rich walnuts, walnuts and flax seeds.
Plan: eat fruits and vegetables in all meals.
Idea to lose weight: Eat vegetables and fruits at the beginning of the meal will Tsthlkin fewer calories than those found in other foods as more than a feeling of fullness as a fiber slow digestion, thereby reducing the amount of food that is eaten rights.

 
 The second strategy: Eat protein at every meal
Contribute to protein-rich foods to increase muscle growth. The fact is that every time Tsthlkin where from 10 to 15 grams of protein synthesis is stimulated protein which helps build muscle. According to Dr. Aaron Lewis, director of the comprehensive program to reduce obesity in the medical center in New York, that the most important factors that help in reducing weight is to eat protein at breakfast. According to one study, people who start the day with a meal, egg weight decreased by 65% of people who ate baked.
Plan: Aim to eat 0.45 grams of protein per kg of body weight. If your weight, for example, 100 kg it must eat from 70 to 100 grams of protein a day.
Idea to lose weight: eat a lot of dairy products. The researchers discovered that people who eat dairy products less likely to be obese than people who eat less.

 
 Third strategy: eating before and after exercise
Good news for those who like to eat lots of food: You certainly have a desire to eat lots of foods. The snack of carbohydrate and protein before or after exercise speeds up the process and the restoration of muscle growth. And that eating well helps in reducing the effects of hormone that is secreted Alchortozl a result of the tension and stimulates the body to store fat.
Plan: Eat a meal consisting of protein and carbohydrate before exercise, half an hour, and other protein-rich meal after exercise. You should note that the longer the time between exercise and eat the longer the process break down muscle and thus the current low rate of the new muscles.
Idea to lose weight: The fruit cocktail drink is easy and fast way to enhance the protein after exercise.
 
 Strategy Four: Eat more power
Is the power of the most important foods that help lose weight.
The best example of this folic acid, a B vitamin found in abundance in green leafy vegetables. Studies have shown that people who eat these vegetables in their food constantly missing and weight 8 times twice the other people who eat at different times.
Plan: Asthlka most of these vegetables as much as possible. You can eat an omelet with spinach, or with chips, consisting of flour, milk and eggs.
Idea to lose weight: Use power with the sauce safflower oil (safflower oil) it contains linoleic acid which limits fat storage.

 Strategy Five: care to eat breakfast
The human body needs energy after waking from sleep. And if it did not address the breakfast so lowers the metabolism and hungry muscles and end up consuming all the calories late in the night. The fact that non-attendance at breakfast increases the chances of exposure to obesity increased by 450%.
Plan: Eat 30 to 35% of calories early in the day. And make sure that the protein consists of breakfast, baked goods made from wheat and healthy fats. If it were not for you have the time or appetite to eat a full meal you can eat a little of it and eat yogurt and fruit during work time.
Idea to lose weight: If zero, you have the desire to eat breakfast, eat a glass of whole milk, where it will save you 8 grams of protein...