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You think you are low in calories, but the reality is different: you will only several kilos. Check out the list.

The sushi

* If you are also eating the traditional Japanese food is without measure, thinking that almost no calories and is very healthy water!, Because we usually eat sushi is very different from classical oriental sushi, which itself is lighter and healthier. The ingredients we eat is high in calories, such as cream cheese, avocado or tempura (fried), for example, in addition, we added soy, which has too much salt, which of course also helps us take care of our figure .
The granola

* True, it is very healthy, but has no light. This cereal is made from oats, honey and nuts, making it quite hot in food, but is a good choice for breakfast, but forget to eat bread at the same time, that’s a total excess .

Bottled fruit juices

* They have a lot of calories! This is because they have high doses of sugar and because they are made from concentrate or fruit syrup, natural fruit no.

Olive oil

* Ok, ok, it is very healthy, even doctors recommend we consume, but through what is considered a healthy food, we tend to overdo it with him. For example, a teaspoon of this oil is between 40 and 50 calories, and usually we put a salad on average two or three of these lots, so it calculates calories …

Nuts

* Raisins, almonds, walnuts, peanuts, etc.., Are very healthy and should be part of our food, but in moderation. Nuts provide many calories and fat, so it is recommended that you do not eat more than 5 units per day and that you prefer in the morning.

1. Variety is the spice.
Menus must be planned with a little time for them to be more varied and complete. Diversification helps to not get bored and demotivated when dieting and eating habits acquire to help us keep from now on.

2. Little by little.
To lose weight and keep it off need to be patient because it requires a change of habits. Change the way you eat is not done in two days.

3. Attention to what you drink.
Fats and alcohol are the components of the diet calories. So are most to be controlled and moderate in the diet. Pay attention not only to what you eat but, above all, what you drink: a beer is almost the same calories as a steak.

4. Moderation and common sense.
To reduce the number of calories and lose weight is to eat less. To achieve this, when you eat away from home choose two starters instead of a first and second. If you are aware that your diet is unbalanced and, for example, consume too much fat, reduce your intake, but do not impose an overly restrictive regime.

5. Make five meals a day.
This point is equally or more important than before. So nothing to skip breakfast, lunch or dinner, as it causes lower leptin levels and, consequently, your appetite increases. To keep up, you better make five trips com moderate throughout the day, two or three large meals.

Losing body fat kilos of health is not just a matter of eating fewer calories, burn more also, so properly orient your training is essential to achieve good results. The contents of a training plan to lose fat should cover two main objectives: firstly, to produce a significant caloric expenditure. On the other, raising the metabolic rate.

1. Produce a high caloric expenditure

In this sense cardio are clearly the most suitable, provided the controversy revolves around which the duration and intensity would be adequate to metabolize fat stores as fuel energy (use stored fat in your body as an energy source majority). Clarifying this point is difficult since there is no point from which begins by obtaining energy from fat and on the other hand, also depends on the fitness level of each person. What we can do is recommend important criteria that must be considered.

The best means

Choose which means cardiovascular mobilize as much muscle mass and less fatigue may occur. This seems difficult to a priori, we can solve by choosing non-impact means and where the train is mobilized both lower and upper. Most suitable, especially for beginners and overweight people are the elliptical, rowing and swimming, less suitable for producing a rapid local fatigue are the career ladder and the simulator.

Time and intensity

We have always heard that fat starts to burn after 30 minutes, however this is not true at all. To access the fat stores, we significantly deplete glycogen stores, this change in energy supply occurs in a gradual and insidious, as reserves are depleted muscle glycogen and blood glucose, the body tends progressively to obtain energy through the degradation of fatty acids. Therefore, the longer the duration of exercise, greater participation of fats as energy supply. For this reason, we consider that a cardiovascular workout with a time less than 30 minutes will not be able to use energy reserves as fat, rather than 40 minutes exercise, significantly access to fat stores.

In terms of intensity, depending on the level of fitness. Trained persons should select moderate to high intensities (60 to 85%), while people who do not have good aerobic capacity should choose low to moderate intensities (50 to 70%)

2. Raising the metabolic rate

Another very important issue that often goes unnoticed is that our bodies try to maintain a high caloric intake. In this sense, muscle tissue is largely responsible for getting a high metabolism. People with high muscle tone, need more nutrients, muscle synthesis, thermoregulation, and so on. An active muscle, represents a high metabolic cost, even, and this is important, at rest. Finally, a varied cross-training and methods and means, avoid these surcharges that appear when performing the same act or repetitive activities and also be much more enjoyable and motivating.

For this reason, it is very suitable in weight loss goals, include a strength-endurance program with a goal of improved muscle tone.

Type of training

Force programs that complement a cardio workout for weight loss should be strength-endurance type where you select exercises major muscle groups in the form of circuit and with moderate loads where notice some muscle fatigue with 15 or 20 repetitions.

Sessions run

The group classes such as? Body-pump? where free weights are handled, also constitute an interesting alternative to achieve this goal. You can substitute your training room for these sessions. Even for people that start is advisable to start a program to condition room with machines and then have access to group sessions that are more demanding.

Order of exercises

To promote energy production through fatty deposits, it is advisable to remain at strength training before cardio. In this way we get a double benefit: firstly glycogen stores run out much earlier to more quickly access the fat in subsequent cardiovascular training, and on the other hand, strength training hormone causes release of catecholamines positively involved in obtaining energy through the breakdown of fatty tissue deposits.

we spent two post this week to promote the consumption of quality protein. I invite you to read them again to close the subject with more options, leave here the link to how to eat quality protein and more choices to consume quality protein.

The slogan is: vary your protein choices:

Choose fish at least twice a week as the main provider of food proteins. Find seafood rich in omega-3 fatty acids, for example species such as salmon, trout and herring.

For maximum enjoyment, tested different ways to prepare, some ideas are:

* Salmon fillet or loin type
* Salmon sandwich bread
* Trout, grilled or baked

What’s more, when several proteins: Choose beans, peas, or soy products as a main dish or part of a meal often.

Some options are:

* Chili with pinto beans
* Tofu Stir-Fry
* Soup peas, lentils, beans, minestrone.
* Baked Beans
* Chick peas or beans on a chef’s salad
Rice and beans
* Vegetarian burgers

Creativity on the alternatives and how to follow healthy food choice, leave it in your hands. Be sure to share comments.

As I promised in an earlier post devoted to how to eat quality protein, I suggest you more options in this order to improve eating habits.

We talked before of pork and beef, and finally, buy skinless chicken parts or – at least, be sure to remove the skin before cooking. This last option (if you are aware of it) is best, because the skin cuts are somewhat cheaper, that’s a fact.

Cut chicken breasts are ideal skinless chicken, some countries are known as supreme. But chicken is not only a good option if you’re looking for lean meats, that is, with the ultimate aim to consume quality protein.

You can think of turkey, duck, quail and other birds (in different countries and consume birds are more “local” to say the least), including turkey and duck are two of the most meager level of poultry corral.

In short: beef certified as lean, choose turkey, roast beef slices, ham, and any options, poultry, fish whose meat is notoriously low in fat for your lunch, it helps (although consumed in sandwiches) to collaborate with the objective in the title without sacrificing the pleasure of eating.

Eating snacks with fruit, is an excellent choice and the reasons to encourage you to do so are many good reasons, most of them linked to improve your eating habits.

Unfortunately, in recent years, the concept of “snack” is associated with portable meals that serve to alleviate hunger as a quick and convenient eating-up so well, and in general anything healthy snacks, with an abundance of fat and flour combined.

But ta buy you a new look, on the basis of cut fruits are a great snack. Try to cut yourself or buy pre-cut packages of fruit pieces like pineapples or melons. Or, rehearse your own combinations of whole fresh fruits like strawberries or grapes.

Dried fruits also think is a good idea since they are a great snack. They are easy to transport and store well. Because they are dried, ¼ cup is equivalent to ½ cup of other fruits.

Keep a package of dried fruit in your desk or bag. Some fruits that are available dried include apricots, apples, pineapples, bananas, cherries, figs, dates, cranberries, prunes (dried plums) and raisins (dried grapes).

For starters, I invite you to try peanut butter on apple slices or even better: a nonfat yogurt or low-fat fruit or slices of kiwi. Do you “more” of summer? Frozen juice bars (100% natural juice) are another healthy alternative to avoid high-fat snacks.

the challenge is to consume more and more fruit each time. The advice to consume more fruits than publish a few days ago, today we add some ideas appropriate for each of the main meals. Did you know?

At breakfast: cereal with bananas or peaches and blueberries. Can be added to pancakes, or to consume as a beverage that is 100% as juice. Another option is a mixture of fresh fruit with nonfat yogurt or low fat.

At lunch, bring along a tangerine, a banana or a grape rich, otherwise if you decide, make up a rich fruit salad. Individual containers with fresh peeled fruits like peaches or applesauce are easy and convenient.

At dinner, add crushed pineapple to coleslaw, or include sections of oranges or grapes in a tossed salad. Make a Waldorf salad, with apples, celery, nuts and a low-calorie dressing.

For some special menu: Try meat dishes that incorporate fruit, such as chicken with apricots or mangos. Add fruit like pineapple or peaches to kabobs as part of a barbecue.

Finally, for dessert, baked apples, pears, or a rich fruit salad with ice cream or whipped cream with sugar.

Fruit
Fruits are generally delicious, refreshing and highly sought after by everyone in summer. But not always for children (and why not admit it … some adults too) have them as a first option deal with some tempting alternatives and less healthy.

To do this, need some good advice. Here are

* Keep a bowl of whole fruit on the table of the house and in the refrigerator.
* Refrigerate cut fruit in airtight containers for use at all times especially during hot weather.
* Buy fresh fruits in season when they may well earn less expensive and better flavor.
* Alternatively, buy dried fruit, frozen and / or canned (in water or 100% juice), the matter is you do not run without them.

To safely get the best nutritional value, I suggest:

* Make the most of the options chopped fruit instead of juice, for the benefits dietary fiber provides.
* Take advantage of potassium in fruits, such as in bananas, prunes and prune juice, dried peaches and apricots and orange juice.
* When choosing canned fruits, select fruit canned in fruit juice or 100% water instead of syrup.
* Vary the fruits you eat, so you’ll enjoy richer in nutrient content.

There is no point system if you train with mid-career after you run out of energy. Eating well is as important as training but there are still riders who do not reach their optimum performance for various nutritional errors.

1. Eat plenty of pasta.

Is a classic among runners, dining dough to blow to get glycogen stores filled the next day, but too much is digestive problems can send you straight to the bathroom in the middle of your carrera.Puedes make oatmeal for breakfast, potatoes for lunch and pasta for dinner, but only in normal quantities, never excessive, because you cannot sleep well or pay the next day.

2. Drinking too much water.

Before a race more than one who drinks more than usual? Water! Water hydrates you, yes, but dilutes your electrolytes (potassium, sodium, magnesium?) Which weakens you and can give rise to cramps and even, in extreme cases, cause hyponatremia, a fatal problem? Bebe and up to 450 to 500 ml of water two to three hours before competition. You can take a glass of water shortly before departure.

3. Fiber loading.

Some brokers who are not accustomed to making regular fiber sanísimos decide to become the day before in his career and take high-fiber foods galore. The only thing that makes this change, for those who do not take fiber as usual, are gas and abdominal pain. Take fiber normally but do not abuse it the days before the race to avoid problems.

4. Breakfast ‘Justito’.

If you’re going to compete in the morning does not make the mistake of eating breakfast less than normal. Breakfast keeps your glucose levels constant and if not you will take a drop safe. Get up and eat breakfast three hours before normal, avoiding heavy foods and taking cereals like oatmeal. If you cannot take something solid, get a smoothie with banana, skim milk and brown sugar.

5. Any new food?

Do not even think! No matter how healthy you look or how well you go to other, better not do experiments with your digestive system before a race. If you travel to a new site make sure you can take food to which you are accustomed. Pasta, rice and grilled meat never fail.

losing weight in the gym
Have you signed up for the gym to lose weight? Our personal trainer is giving you clues about what will happen in your struggle with the scale in the initial period.

What will happen to my weight at the beginning?

Many people who join a gym to lose weight in order to experience a curious and disconcerting situation. And, although hard to believe, as normal body weight is that the rise in the first weeks. This mechanism is explained as well, and I anticipate that … Is a good sign!

This weight gain is not due to increased muscle mass, it is only experiencing a physiological adaptation to exercise our bodies. So it is very normal that sedentary people, who begin a program, begin their first adaptations to weight gain.

Sure we’ve all heard that about 60% of our body weight is water, people are more hydrated active than sedentary, we age because we are dehydrated, etc. All this happens by the cellular hydration. That our cells are well hydrated is vital to achieve a higher state of fitness and health. Physical activity is a stimulus for our body to get to work and hydrate our cells. Yes, we accumulate more water, but it is a healthy increase hydration and also will perform better for all our systems, if not prevent the aging process. For this reason, it is a good sign that your body weight increase between 0.5 and 1 kg of weight in the first few weeks, this is an indication that everything is running smoothly and your body is adapting to exercise, little little notice that your physical performance is higher and more efficient your metabolic processes.

Therefore, do not be alarmed if you gain weight, think that the fat can build up so quickly and less if you are active now, and increasing muscle mass is a very long time, ever happens quickly, therefore, is just the result of cellular hydration, is the best anti-aging treatment that your body can get!