health

Ruoka, joka vähentää vatsasi rasvaa

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Vatsan lihavuus kasvaa dramaattisesti, ja suuntaus liittyy lukuisiin terveysriskeihin. Mutta trendi on murtumassa! Yksinkertaisilla elämäntavan muutoksilla voit saada aikaan nopean vaikutuksen, varsinkin kun kyse on ruokavaliosta. Tässä on opas älykkäämpien valintojen tekemiseen jokapäiväisessä elämässä:

 

Valitse oikea rasva!

 

Katso, millaista rasvaa saat ja kuinka paljon. Kysy itseltäsi, syötkö paljon ruokia, joita tulee vuoka, kuten makkaraa, charkkia, voita, kermaa, juustoa ja muita rasvaisia ​​maitotuotteita. Sitten saat todennäköisesti paljon tyydyttynyttä rasvaa.

 

Yritä korvata niin paljon kuin mahdollista hyvillä kasvisvaihtoehdoilla ja rasvoilla, jotka tulevat merestä. Valitse rasvainen kala, kuten lohi, makrilli, silli ja sardiini. Ne sisältävät paljon hyödyllisiä monityydyttymättömiä rasvoja.

 

Voit tietysti nauttia juustoa, jogurttia ja maitoa joskus, mutta valitse kevyet, vähärasvaiset lajikkeet, jotka sisältävät vähemmän tyydyttyneitä rasvoja kuin rasvatuotteet.

 

Öljy ei ole aina hyvää …

 

Kasviöljyjen suhteen rypsi-, oliivi-, auringonkukka- ja avokadoöljy on hyvä valinta. Sinun tulisi kuitenkin käyttää mahdollisimman vähän kookos- ja palmuöljyä, koska vaikka ne ovat vihanneksia, ne sisältävät paljon "huonoja" tyydyttyneitä rasvoja.

 

Korvaa makkarat, pekoni ja muut lihat mahdollisuuksien mukaan kaloilla tai kasvisruokavaihtoehdoilla. Herneet, pavut ja linssit ovat hyviä valintoja, samoin kuin soija-, kuori- ja tofu-tuotteet.

 

Hyviä kasvissyöntilähteitä ovat avokado, pähkinät, kuten saksanpähkinät, pekaanipähkinät ja hasselpähkinät (mutta syö luonnollista ja paahtamatonta!), Samoin kuin siemenet, kuten chia-siemenet, hampunsiemenet ja pellavansiemenet.

 

Jos haluat hemmotella itseäsi lihalla, on aina parempi valita kokonainen lihapala makkaran päälle. Kana on myös parempi valinta.

4 reasons why you have gained weight

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You have done everything right, but still the wave shows that you have gained weight. Quiet. It does not have to be because you have gained more fat on the body. Here are the natural causes of weight gain - temporarily.

1. You have eaten more than usual of these two things

Salt is known to bind water to the body. If you have eaten a lot of salty foods in the last few days you can have more fluid in the body and it can be seen on the weight curve. But keep in mind that weight gain is only fluid, not fat! When you kiss (or sweat) out, the weight will also return to normal. Carbohydrates also bind fluid. The carbohydrates the body does not use directly as fuel accumulate as an energy reserve in the form of glycogen in the muscles. It attracts fluid. The more glycogen we collect, the more fluid there is in the body.

2. You are stressed

When we are chronically or acutely stressed, the salt and fluid balance is disturbed by our stress hormones. During, and after, a stressful period, we may feel unusually inflated. In case of acute stress, the hormone adrenaline causes us to secrete more fluid. When the acute stress is gone, the body will restore fluid balance by accumulating the fluid you have lost again - and the weight will increase. But the weight gain is due to more fluid, not more body fat!

3. You should have menswear

The same thing happens during menstruation, the hormones temporarily ramp up the fluid balance in the body. It is not uncommon for people to “lose weight” two kilos during the first few days during menstruation!

4. You trained heavily yesterday

If you exercised heavy strength training yesterday, your muscles are in full swing to build up the day (or the days, depending on how heavy you trained) after. This repair process causes the muscles to absorb fluid and glycogen like a fungus. And everyone knows that a wet sponge weighs more than a dry one…

The workout that gives less belly fat and flatter stomach

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Breaking the sedentary and getting more exercise, every day, is one of the most important things we can do for better health. Here's how to exercise to increase the burn and get rid of the belly fat.

Your combustion increases after a strength pass

For example, try burpees, squats and other exercises that involve jumping and leg / butt. Exercising large muscle groups has a good effect on the burn.

- In addition, the combustion is higher after a substantial strength workout up to 48 hours after the workout.

So you should train for a flat stomach

- If you exercise your inner abdominal muscles, your waist size will decrease. And you get double the effect because the training also tightens the connective tissue that sits on the stomach, which also gives a reduced waist size.

Good exercises for strengthening your inner abdominal muscles are for example:

Exercise for stronger torso:

Lie on your back with your legs bent and neutral back. Tighten the trunk so that the trunk is pressed down. Lift your feet slightly off the floor and then alternate between dipping your toes and heels on the floor. Make sure to keep the trunk tense throughout the exercise.

Simple exercise for flatter stomach:

Stand on all four with your hands under your shoulders. Activate the trunk and then press down the left hand and right knee into the floor. Hold for a few seconds and then change to the right hand and left knee. Continue at least ten repetitions per page.

3 Best diets for weight and health 2020

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Do you want to eat healthier and get better health while taking the environment into consideration? Here is the diet you should focus on this year!

The 3 healthiest diets in 2020 are:

The Mediterranean diet

Winner for the third year in a row! The Mediterranean diet contains lots of fruits and vegetables, fish, beans, good fats from nuts and olives, for example, but limited to red meat, sugar, dairy products and saturated fat. A large number of studies show that the diet can prevent diseases such as heart disease, cancer and age-related diseases of the brain. In addition, it prevents overweight. Other benefits are that it is easy to follow and that the diet is climate smart.

DASH diet

The name stands for Dietary Approaches to Stop Hypertension and is really a diet intended to lower high blood pressure. They mainly eat foods such as fruits, vegetables, whole grains, lean protein and low fat dairy products. Common to the foods is that they are rich in calcium, potassium, fiber and protein, all of which help keep blood pressure down. Salt and sugar, on the other hand, should be careful. Studies have shown that the diet can lower blood pressure in just a few weeks.

Flexiterian

In short, being a flexitarian means that you are a flexible vegetarian who mainly eats vegetarian with lots of vegetables, beans and whole grains. But meat and fish are allowed in moderation. So there is no need to forgo anything, however the idea is that you add more of vegetarian protein overall and that you eat whole vegetarian at least a few days a week. According to research, this is a good way to keep track of weight. Studies show that vegetarians usually weigh 15 percent less than non-vegetarians. Flexitarians also weigh less than carnivores, studies show.