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Tuesday, June 28, 2011

Slim tips


Often we hear that the diet was so painful, but the term does not apply to some people, diets do not always have to torture. At least, that according to some experts. Not only nutritionists, sports medical doctor, psychologist, and a healthy lifestyle consultant was trying to give some simple advice.
For example, drink plenty of water or eat little portions but often in accordance with a predetermined time or less the same every day. In essence, instead of torturing yourself with super-strict diet that makes us nervous, it's better to develop the right diet and healthy as early as possible, before our bodies "bloom". indeed need to do weight-loss diet, do it the right way under the supervision of a physician, for trim, also need the business. But, if we know his strategy, it turns out guns very complicated-complicated, really.
Do Negative Thinking ThingsLike the belly or can not eat chocolate. Instead, imagine yourself slimmer, fitter and healthier. The more real the image, the more we feel confident to achieve it. Every time I think about eating, for example, ask yourself how hungry we are on a scale of 1-10. If you feel we score in the bottom 5, trying not to eat or at least, pause for a moment. When we're really hungry, stop and think whether we choose foods that can make us happy or whether the food is healthy enough to help us achieve the goal. If the answer to both questions is no, better choose other foods that are much better for our bodies.
Expand Fresh Vegetable ConsumptionMost women who want to lose weight magnesium deficiency. In fact, the magnesium is useful to convert food into energy, instead of being fat. Therefore, consume more fruits and vegetables fresh or unprocessed. Occasionally, to stimulate our metabolism system, try the juice diet. How, in a day try to only eat or drink fruit juice or fresh vegetables.
Cooking overcooked tend to eliminate the important nutrients in foods. Too often ate overcooked cuisine will also make the stomach and lymph susceptible to interference. Both parts are considered the weakest area, when our poor diet. In addition to consuming fresh vegetables, try also to more frequent consumption of grain or wheat. That way, we have enriched our diets with an enzyme that serves to balance the metabolic system. Means we also help your body weight loss in a healthier way.
Practicing Good HabitsTo support the diet program, trying to develop our good habits. The edges will help us maintain a diet and maintain weight. One of them is the habit of reading labels calories listed on food packaging. This will not only train us to be consumers care, but also know the type, ingredients, nutritional value, and great food calories to be consumed.
Finally, we will be more concerned with the materials we eat. Also how big the risk is to make us fat. Another habit that we can try is to eat the night before at 18:00. Dinner is three to four hours before bedtime is good for digestion, the body's metabolic system as a whole, and weight. Dinner is not too late to give the opportunity to tidy up the work of digestion is faster. Result of metabolism also had time to use. Instead, dinner before bed makes the bowels less than optimal. As a result, there will be heaps that are not important in our bodies.
Eating Portion of the Same Every DayEating less will only alleviate the body's metabolic system in the short term and can actually increase fat mass and decrease muscle tissue metabolism in the long run. Calorie intake and food composition changing in time can complicate weight loss. In fact, when the average calorie intake per day is still within normal limits (for example, 1500 calories). Therefore, safeguarding the stability of nutritional and caloric intake daily is an important way to achieve a healthy body weight for very long. If today we eat that much, do not the law itself the next day by starvation. Instead, keep food in a reasonable amount and select the types of foods that are healthier.
Not Origin Satiety And GladMake sure we get the nutrition needed to achieve a slimmer body shape. Observe that the high slimming nutritious food does not always make us full and happy. Therefore, foods that are just fun and filling is usually in the form of three types; following snacks: fried, high-calorie foods, and sugary foods. Making all three as a friend when joy and sorrow is tantamount to signing a fat contract in the future.
Side dishes are fried, like tempeh or tofu, is eaten with rice is usually consumed within reasonable limits. However, if we're; undergoing a strict diet, fried sweet side dish or high calories! should still be restricted. Different story when fried, high-calorie foods that comes in the form of snacks. In addition to the nu; minimal, snacks are also likely to be consumed in large quantities, continuous, and intriguing. Therein lies the danger, we will be satisfied and pleased with these kinds of snacks. But do not expect us to be healthy and slim.
Consider Quality Not QuantityWhen you're enjoying the food that we really like, the first bite and the latter will be felt most fun, rest, the part between the first and the last bite is not too large alias will just go away in our mouths. So, select the portion that is not too big to take enough food. Do not be tempted to take more than we want or need.
Trap that we often encounter such temptations too-good-to-miss food (Ah, ... chesse cake is too delicious to pass up). We may eat the cake. But it does not need to take a large chunk, right? Small chunks of savory enough to satisfy. Another temptation is the promotion of the restaurant. For example, we usually eat a plate of fried rice portion was, however, because there was a promotion we choose large portions. After all, the same price, we can share twice as large. Well, if that happens, we're stuck.
Drink Lots of Water, Not a MythWater holds a vital role in almost all biological processes, from respiratory, digestive, until the circulation in the body. Water transports nutrients and remove toxins from the body, another benefit for those who diet, water makes hungry bear. Fresh water, either cold, warm, or hot, will not make us fatter, because the water contains no calories (zero calorie). Drinking a glass of cold water, when the desire to snack. Sprinkle with lemon juice (without added sugar), if we want ice water with different sensations.
Drinking water was getting out of bed or just before bed to ease the hunger that arises when waking up or going to sleep. Drink water before it is time to eat, so the stomach will feel full and the desire to take food in large portions is reduced. Anyway, do not forget to drink lots of water. The rest, of course we have to change the wrong diet into a healthy diet and nutritious. This is better than we did a super strict diet.
Choose Complex CarbohydratesSimple carbohydrates, like sugar, sugary foods, white rice, white bread, instant noodles, chicken porridge, sweet foods or drinks having a bad character for the body, by contrast, complex carbohydrates, like brown rice, whole wheat bread, pasta, oatmeal , cassava, maize, or bananas, more profitable.
Insulin response of complex carbohydrates to the body happens slowly or bit by bit. That is, because it is released gradually, the blood sugar tends to be used optimally, so the possibility for stockpiled or stored in fat cells is reduced. The resulting energy levels are also high in complex carbohydrates, making it suitable for maintaining stamina during exercise. Complex carbohydrates fattening effect is also smaller.
For example, select the green bean porridge with brown sugar (do not do
seasoning sugar and coconut milk), wheat bread sandwich with low-calorie jam for breakfast. Select is also a hodgepodge without a rice cake (replace boiled potatoes), sirloin / tenderloin steak with boiled potatoes. peanut skin, or boiled peanuts. And a dinner of brown rice with side dishes.

Eliminate Belly Fat


Fat accumulated around the body is very disturbing, let alone a hoard fat around the abdomen, in addition to damaging the appearance, is also harmful to health. If allowed to drag, fat around the stomach produces compounds that can damage body tissue and can increase the risk of heart problems, especially for men is very very noteworthy.
A study proves that the owner of the abdominal fat-free have less risk of heart problems and stroke 72% only 41%, compared to the owner of a fat belly. In the U.S., to eliminate fat in the abdominal area, many people who do injection therapy Human Growth Hormone (HGH). Even many who dared to spend whatever to do liposuction. But besides being very painful, the cost of injection therapy or liposuction is also very expensive.
These conditions encourage the experts to find alternative means to free someone from the fat around the abdomen. Quite easy, but more integrated.
Need to do light weight training, at least one hour each week. This method is proven to help us lose weight as much as 10 kg for 6 months. In this way, fat around the abdomen was also burned.
Popcorn is better snacking. These foods are proven to have very low calorie content. One cup of popcorn contains just 30 mg of calories, if processed without using butter.
Friendly with the wine. According to research conducted by experts at the University of Buffalo showed that people who drink wine every day, had fewer stomach slimmer than those who do not drink wine. The recommended amount is 120 ml per day. Wine in a dose known to stimulate the body's cells become more sensitive to insulin, thus preventing the blood sugar into fat stored around the abdomen.
Combine carbohydrates with proteins. In the book "The Cortisol Connection", a nutrition expert, Shawn Talbott Ph.D. suggested that we put a few ounces of protein every time you eat carbohydrates. This method is very effective to reduce the production of cortisol in the body so that the process of storing fat around the abdomen can be minimized.
Stop counting calories and need not be obsessive.
someone overly concerned about body weight appears to have higher cortisol levels than those who are not too concerned about his weight. Cortisol shown to stimulate fatty deposits in the abdomen so that increase appetite and slow metabolism.

Breakfast If you want to Stay Slim


For those of us who work, limited time for breakfast because they have to rush off office is often a problem. And everyone knows that to move fine breakfast is important. "Breakfast is the most Important meal of the day". It's wise words that are very precise. Actually, breakfast is very helpful in tackling the issue of weight gain and obesity for everyone. Numerous studies show, most people maintain weight successfully with only accustom breakfast every day.
After fasting all night, breakfast will help restore the energy lost during sleep. If we can have breakfast by choosing healthful foods, foods that slow burn, such as fruits and nuts, we will be able to control your hunger until lunchtime came. Another positive impact is that we can also avoid excessive eating during the lunch hour chimes. Eat lots of vegetables and fruits at breakfast, for example, will reduce the risk of cancer.
Numerous studies show that people who like to ignore the breakfast and lunch paid well fitting, usually not even healthy. Why is that? Empty stomach sometimes 'force' people eat foods high in fat and calories.
Another advantage if we breakfast according to The American Institute for Cancer Research, familiarize breakfast increases your metabolism, or rate of burning calories. As a result, the body will have more energy and weight control more easily.
We also need to pay attention to the foods we eat at breakfast, must not satisfied. Eating foods with high sugar levels is not recommended. Why? No other foods and beverages containing high sugar levels soaring energy will create a moment and then dropped to its lowest level. As a result, we quickly hungry and thirsty again, though it was breakfast.
So what is a healthy breakfast? A few tips below we can try.
Milk, cow's milk or soy milk for breakfast is always advisable. If we do not have a problem with weight, it would be better to add a little honey or sugar into the drink is to add energy substances.
Fresh fruits such as bananas, apples, cantaloupe, papaya and others is a good choice for a quick breakfast. But it would be much better if we mix the fruit with yogurt or milk and cereals, eg cornflakes.
Low-sugar cereals such as oatmeal and cornflakes are rich in fiber and very easy to prepare breakfast menu is ideal. To make it more pleasant you can add raisins or grated cheese.
Create a fan of bread, try to fill a sandwich with protein substances such as cheese or eggs or meat. Protein substances are needed to prolong satiety.
Make sure always, breakfast was good for the body effect, not just filling it. Happy healthy life

Tips Slim Stomach


If we look in the mirror and saw the belly began to bulge, especially women often do not feel confident with her appearance. Then a variety of ways to do so could stomach flat again. Sudan diligent aerobic but not too flat stomach. Exercise crunch never forget but it seems even bigger stomach. Something wrong?!
Collection we have a lot of pants that buttoned narrow even more difficult, what will we do? Like most other women, maybe we are immediately on a strict diet, sit-ups every day, and diligent aerobics or jogging. How Does it work? Could be! But often what happens is our weight down for a while and then rise again. In other words, this method only offers instant success.
In fact, the more 'severe', we are still distended stomach! Why is that? It's sport, really, still bloated? Potbelly arguably is a problem almost everyone, men and women, young and old. The difference is, people often think of belly fat and men as a symbol of prosperity even though the risk of heart disease is far greater. For women, this is absolutely not true. So do not be surprised if many women who feel this is a big problem, especially when it comes to clothing selection.
In essence, potbelly really ruin the look! To streamline the stomach, most people do diet, exercise abdominal muscles, or do aerobic exercise such as jogging, cycling or walking. Ways is not entirely wrong. Unfortunately all these methods will not be effective if carried out separately.
Just do the diet can indeed lose weight. But our bodies will become loose due to too rapid loss of muscle and fat. In addition, the diet actually increases appetite, slow metabolism, and increase the risk of triggering loss of muscle weight increased again.
Another way is abdominal exercises such as crunches, bicycle and so serves to develop your abdominal muscles, but not to reduce abdominal fat. Could be the size of our waistlines grow even after diligent crunch.
That's because the abdominal muscles grow but still accumulate belly fat. Weight loss can be accelerated with aerobic exercise. But strangely, still a lot of complaints from those who diligently aerobics. Indeed, a slimmer body, but why remains protruding belly? Yes, it is because often reduced the fat in the face, thighs, and arms, not the fat in the abdominal area. The reality is difficult to remove abdominal fat.
Actually diet, abdominal exercises and aerobics, all play an important role in the formation of a lean and toned stomach. If ultimately it does not bring maximum results, it is because there are still many people who apply them one by one. In fact, the key to success is ... the combination of downsizing stomach!

Mango health Benefits


Mango Beta-carotene Antioxidant RichMangoes belong to the fruit "stone" fleshy with shapes, sizes, colors, and flavors (aroma, flavor, texture) wide.There is a round shape full of mango, such as mango gedong, and long integers, such as mango and mango harumanis Manalagi, flat round-shaped teat mango, mango doll is oval.
Although the shapes, sizes, colors, and flavors of mango variety. In terms of nutrition it is hardly much different. Fresh ripe mango contains about 82 percent water, 41 mg vitamin C, and energy / Kal 73 calories per 100 grams. In every 100 grams of young mango, mango is still raw-water contained approximately 84 percent, vitamin C 65 mg, and energy 66 Cal. Energy in the young mango low because more starch-containing substances, which will turn into sugar in the ripening process.
Most of the energy derived from carbohydrates in the form of mango sugar, which makes it taste sweet. Sugar content is dominated by the sugar sucrose group. Sugar content ranges from 7-12 percent in mango. However, this type of sweet mango can reach 16-18 percent.

AntioxidantsMangoes are also a source of beta-carotene, potassium, and vitamin C. Beta-carotene is a substance in the body is converted into vitamin A (nutrients essential for retinal function). Beta-carotene (and vitaminC) are also classified as antioxidants, compounds that may provide protection against cancer because it can neutralize free radicals. Free radicals are unstable molecules produced by the body's normal chemical processes, solar or cosmic radiation, cigarette smoke and other environmental influences.
In the body, the majority of free radicals derived from complex chemical processes when oxygen is used in the cell. Free radicals are chemically incomplete can "steal" the particles from other molecules.
He then produces abnormal compounds and create a chain reaction that can damage cells, causing a fundamental change in the genetic material and important parts of other cells. Simply put, how free radicals damage the body's cells, similar to the process of oxygen causes the paper turns yellow or butter becomes rancid. Antioxidant nutrients, such as beta-carotene and vitamin C, make free radicals harmless to neutralize it.
Nutrients it contains abundant antioxidants in mango fruit. The content of beta-carotene and vitamin C (along with potassium, vitamin A activity, carbohydrate, energy and water) of some sort every 100 grams of mangoes can be seen in some libraries.

Vitamin CIn addition to functioning as an antioxidant, vitamin C has a function to maintain and promote health of capillaries, healthy teeth and gums. He helps the absorption of iron and can inhibit the production of
nitrosamines, a cancer-triggering substances. Vitamin C could also make the connective tissue remained normal and help wound healing.
Vitamin C content of mango is quite feasible calculated. Every 100 grams of edible ripe mango supply as much as 41 mg of vitamin C, mango young even to 65 mg. Means, by consuming 150 grams of ripe mango or mango golek 200 grams (1 / 2 pieces of small size), the adequacy of vitamin C is recommended for male and female adult per day (each 60 mg) can be met.

Potassium and strokePotassium has a function to increase the regularity of the heartbeat, kotraksi activate muscles, and helps blood pressure. Adequate potassium consumption can reduce the effects of sodium in increasing blood pressure, and freely contribute to a reduced risk for stroke.
One study showed that if one adds a piece of fruit high in potassium into the daily diet, the risk of fatal stroke can be reduced by 40 percent. Extra consumption of 400 mg of potassium each day can reduce the chances of getting heart and blood vessel disease.
Potassium are abundant in the mango. Every 100 grams of mangoes contained 189 mg of potassium. By eating a mango harumanis very small size (at least 250 grams), or a mango gedong medium size (200-250 g), potassium adequacy of 400 mg per day can be met.
You want to buy a mango can choose a good mango with a yellowish green color, smooth skin, and sweet smelling. Avoid choosing fruit that is too hard or too soft, bruised, or the smell of fermentation.

10 TIPS ON HEALTHY WITHOUT DRUGS


1. Know yourself, whether physical or psychologicalIt's a bit philosophical, indeed, but in fact it is precisely here lies the key to everything. By knowing ourselves, we can know the physical weakness of our bodies, and then can decide what is good and don'ts for the body, and what is not. The person who has unwittingly eat foods that are salty easement in excess, for example, over time felt his body change, as quick to feel dizzy, reduced his balance, and often feel various symptoms of malaise. After a doctor examined the body, known to his body began to develop a new "disease" of high blood pressure. If since then he tried earnestly to reduce salty foods and fatty foods, while doing moderate exercise on a regular basis, then the "disease" it is not easy to recurrent, and he does not need frequent trips to the doctor again.
If you have a complaint like that,
should modeled after those who knew her own weaknesses that. Likewise, people prone to anger and hard to control myself for not knowing her own shortcomings. After identifying weaknesses, and willing to improve his habits harmful for long he is not adept at keeping his emotions easily provoked. That blessing he seeks to know himself as well.2. No rush to feel sickJust as sneezing, coughing, or a slight fever, people have decided to take medicine. And often after left three days, symptoms that go away. The body does have the ability to heal itself. Only with enough rest, pain symptoms were gone alone. Symptoms of dizziness and sometimes can be lost just because the fresh air in the park that are not contaminated exhaust air.
Symptoms are coughing and sneezing is also a serious sign that the body is trying to remove germs from the respiratory tract. Fever is the body's sweat is a sign of attack against germs. If the symptoms last for three days, due to the severity of attack, so what may make, we see a doctor for a medical consultation.3. Pursue a variety of foods everydayDo variations meal, start from the assumption that there are certain foods are more beneficial than the usual kind of food everyday. If we use this as a distraction for the type of food everyday, then the two groups of materials that can complement each other. When we used to eat chicken and beef, you should change that habit, and an occasional meal of fresh fish,
soybeans, and tofu as a distraction. This material has no saturated fat content of many, and potentially reduce the risk of high blood pressure. Conversely, if we are accustomed to eating fish, soybeans, and tofu egg a day-to-day, on one occasion to eat a special meal at the invitation bride, or a large family gathering, just take the chicken or beef. Animal meat protein contribute to maintain the growth rate of the body and replace cells damaged tissue.
So also with the vegetables. If it day by day we eat green vegetables, because they thought that that was definitely a good all-round green, occasionally need to eat variety of vegetables and fruit is not green, such as tomatoes, carrots, baby corn, red bell peppers (as vegetable), bananas, mangoes , apples, oranges (for dessert).4. Adjust the level of consumption with ageThe amount of nutrients the body needs varies depending on the age, type of activity, and body condition (in sickness or health). In children and teenagers who are keen to grow jealous, the five elements in food (carbohydrates, proteins, fats, vitamins and minerals, and water) is needed, so it need not be restricted. In contrast, in adults and the elderly, those limitations are absolutely necessary. Carbohydrate and fat as a producer of energy must be reduced in number, considering their physical activity has decreased. How to reduce carbohydrates and fat is by reducing the portion of rice and fried. In contrast, vitamins and minerals and should be eaten with just water enough. These substances are very necessary to facilitate the body's metabolism, and increase durability. Just keep in mind that the best is to use natural vitamins, such as those contained in fruits and vegetables fresh. While the water you drink should be a sterile, safe from germs, such as mineral water that really qualifies as a mineral water. It may also ordinary water which has always been boiled first. Approximately 60% of our body weight is water or liquid. That means we should drink more water than other food elements. People who are sick and was forced to take medication, even should drink more water. Patients 'disease' is difficult bowel movements, might be helped out of its misery with every day drinking 2-3 glasses of water before going to the rear.
Protein intake in adults and the elderly also need to be reduced, although not as much carbohydrate and fat reduction. How to reduce this protein is to replace sources of animal protein diet with food sources of vegetable protein, the protein levels or only slightly less. For example, beans, tofu, and tempeh.5. Exercise regularly according to the abilityExercise aimed at improving blood circulation, and accelerate the spread of nerve impulses to parts of the body or vice versa, so that the body always fit. Many people argue, without any sport we actually have to move the body like a sport, if you perform daily physical labor such as sweeping floors, cleaning, washing, and drying clothes. But whether the "sport" of this sort can we do regularly and continuously? That problem in itself! Needed a strong will, based on the belief that exercise is absolutely necessary in order to keep the body fit, because the blood circulation was facilitated. This in turn can boost immunity. The people with high blood pressure, heart disease, lung infections, and diabetes, should consult a doctor first to find out what type of exercise suitable. Usually low-intensity exercise and do not be too long.
Normal people who do not have a disease, it is better to choose a high aerobic capacity exercise such as swimming, a high-impact aerobics, stationary bicycle, and jogging.6. Always keep cleanClean environment in the home, yard, and residential complex to give a fresh and comfortable atmosphere. A study in the United States shows that the group home that has a page and a well-ordered environment, green, and beautiful, its inhabitants have a health percentage is much better than the poor house plants.
Clean environment also makes our bodies clean, both physical and spiritual. This condition can prevent physical ailments such as skin infections, dust allergy, flu, bronchitis, and the "disease" of spiritual stress, frustration and depression, the culprit of the immune system.7. Taking time to relaxTaking time out for rest does not mean much more than working productively until beyond propriety. No! Taking the time to break it up a little while, and this is necessary, to set kendo for a while in between the tension-peak hours to work everyday. This needs to be done routinely. Relaxing does not mean having to do recreational exhausting, but quite come together to talk about everyday problems with office colleagues, neighbors or family at home. It is not possible, they can help solve the problem, or at least ease your mind. Relax with a self-reflection and introspection are also necessary. The more frequent and routine is done, the better the balance of our souls. Sleeping comfortably is also a relaxing alone. Stamina will recover quickly, and the balance of hormones in the body too quickly achieved.
The body was tired and disheveled mind if allowed prolonged (until it is brought into the bedroom), would reduce the power of the immune system works. In turn facilitate the attack of the disease.8. Back to natureTrend in the early decades of the 1990s in Western countries is based on experience that lifestyle in modern times to encourage people to change their eating habits, such as more frequent eating canned food, bottled chili sauce, or fruit preserves. Also rarely moving the body because of the ease of using household tools, such as washing clothes with washing machine, sweeping the floor with a vacuum cleaner, traveling by vehicle, but only closer and healthier done by foot. Our bodies are so spoiled, because it rarely moves, so easily hurt because of softening. Conversely, a martial arts warrior, despite living in the midst of modern times, is always a healthy body because it is still often walk, exercise routine by moving the body, and not use the tools of modern technology that makes people soft.
To return close to nature, we should instead go into martial arts warrior, but at least avoid canned food, and instead emphasis on eating fresh vegetables and fruit.9. Processing respiratoryRespiratory process means adjusting the way and frequency of breathing to be more efficient. With air (oxygen) slowly in a matter of 15 then release it slowly also in a matter of 15, we can hold the oxygen in the body longer than usual. Oxygen will be used by the organs of the body effectively, although the number was just a little. So far, we breathe with an irregular frequency. Sometimes slow, sometimes fast. The oxygen
inhaled also quickly out again. Not until put to good use, was already out. In one minute we breathe five times or more.
However, the frequency of breathing was regular practice can be less than five times in a minute. Every time is always in, and efficient. As a result, oxygen is inhaled quite a bit, but was effective. The organs of the body will adjust to the oxygen availability is a bit of this, and it actually benefit the body. Because, with little oxygen, but nonetheless have been effective, the body is not flooded with the results of CO2 breathing heavily, which is not good for health.10. Fond of reading healthThe phrase "Do not know it was love, not love then no love" is very fitting to satirize people who want a healthy body, but do not bother reading about health approach. If closer, we will know the ins and outs of it better health, and can then use it to formulate a strategy to avoid disease.

Diet for Obesity


Obesity is the excessive accumulation of fat in body tissues. Obesity can be recognized with signs and symptoms as follows: double chin, a relatively short length of neck, chest bulging with the volume of the enlarged breasts because of excessive fat content, belly bulge and the abdominal wall folds, the second base of the inner thighs together. In boys, the penis looks small because buried in suprapubic fat tissue.
But all indications they still need the opinion of a nutritionist to find out the ideal weight. As to minimize the risk of obesity, efforts to weight reduction diets can be taken. A strict diet that there was not just any diet. Not that drastic reduction of food portions. But the emphasis here is the meaning of a healthy diet to replace the usual intake of nutrients consumed to be more qualified in aspects of nutrition.
Low-carbohydrate diet (carbo diet) is more effective for reducing weight. Need strict discipline in living. In a study conducted, respondents are given the application of low-carbohydrate diet for 12 weeks, the result, the majority of the respondents managed to lose weight as much as 4.9 kg. Compared with respondents who provided low-fat diet, they only managed to lose 2.5 kg.
Carbo diets taken by way of reducing the glycemic load glycemic (sugar muscle) by eating foods that contain fiber such as vegetables, beans and wheat.
By avoiding carbohydrate-rich foods like fruits and foods that have food starch and avoid alcoholic beverages and foods, carbo diet can be lived without reducing the quantity of servings though.
Compared with low-fat diets, dieters need a program controlling food portions and avoid fats. Consumption of calories given limits 500-800 calories / day.
Normal calorie requirement is 2000-2500 calories per day. Healthy weight loss according to the doctors is 0.5 to 1 kg per week. That requires cutting of 500-1000 calories per day. You can cut 250 calories and food diasup.
But to get the best result, both programs can be combined in the diet is controlled. Still, to live it well need opinions and advice from your physician or health care professional is highly competent in the field of nutrition and nutrition. Because after carbo diet does not mean free of any risk, so it's important to consult a physician first nutritionist.
Also a lot of water plays an important role in helping you lose weight. Besides functioning plural for cleaning toxins in the body, water also serves poured fat. With the water consumed, can cause a sense of satiety, so the desire to eat can be reduced. It is recommended to consume at least 8 glasses of water a day.
In principle, the most important meal do not overdo it. No need to restrictions in the diet. Food abstinence makes the depression and the desire to eat more. Satisfy your desire to eat healthy foods along desired. Just do not overdo it.
Take half the servings of commonly eaten. Eat slowly for more emergency 20 minutes. This is important because the brain the brain needs time to receive the sign of hunger for 20 minutes. By delaying the duration of the meal, your stomach will feel full sooner.
Terrible any diet method, if not accompanied by exercise, then the results are less than perfect. Exercise is an important variable for determining the success of weight loss. No need to exercise hard sweat, it is enough exercise with moderate intensity for 30 minutes, 5 days a week from routine. Moderate intensity exercise can be a brisk walk or jog with a heart rate of 100-130. Thus, these activities have trimmed 250 calories per day.

Saturday, June 25, 2011

Obesity: Opinion vs. Reality


Obesity is defined varies depending on the reference, but in general, obesity is a chronic condition is determined by the amount of excess body fat. A number of specific body fat is necessary for storing energy, heat insulation, absorption pressure, and other functions. Normal amount of body fat (expressed as a percentage of body fat) is between 25% -30% in women and 18% -23% in men. Women with more body fat than 30% body fat and men with more than 25% are considered obese.
Calculation of body mass index  has also been used in the definition of obesity. Body mass index equal to a person's weight in kilograms (kg) divided by their height in meters (m) squared. Since the describes body weight relative to height, strongly correlated with total body fat content in adults. "Obesity" is defined as a of 30 upwards.Is it true that the more obese a person will be more protected from the disease?
That's the opinion of the past, even some who lay still believe.
Obesity is a dire health dilemma directly harmful to one's health. In the United States, approximately 300,000 deaths per year are directly related to obesity, and more than 80% of these deaths are in patients with (body mass index, which will be discussed later in this article) over 30. In Indonesia? Although no accurate data, but in some hospitals reported more or less the same thing.
For patients with a over 40, life expectancy is reduced significantly (as much as 20 years for men and 5 years for women). Obesity also increases the risk of some chronic diseases.High blood pressure (hypertension) is a disease resulting from obesity?
Before answering, we used a paradigm straighten us, that hypertension is not a disease. Many people who thought that hypertension is a disease. Try Ask your doctor, then they will answer that hypertension is not a disease! But a collection of symptoms that refer to a disease. Then hypertension may be more severe than what you imagine, why? Because a person with hypertension is the cause of many diseases!
Hypertension is a common thing we find on the adults who are obese. A Norwegian study showed that weight gain tends to increase blood pressure in women more significantly than men. The risk of high blood pressure is also greater in obese people are classified as central obesity (fat accumulated in the abdomen) compared with the distribution of fat in the hips and thighs.

Fat, Between Appearance and Health

 
A person who is overweight is not just concerned with appearance, but also closely related to health problems.
You're reading this article might have been unhappy with the appearance of your own. But you must understand that losing weight is not just a matter of good appearance, it's also about how you feel better with a healthier, more productive and comfortable with your environment. Above all, this is about avoiding the terrible health risks when you are fat. Increasing evidence suggests that if you are obese, you are more likely to experience health problems, such as heart disease, stroke, diabetes, some types of cancer, gout (joint pain caused by excess uric acid), and gallbladder disease. obesity also can cause problems such as sleep apnea (interrupted breathing during sleep) and osteoarthritis (arthritis), the more you fatter the more you are experiencing health problems. In comparison, losing weight the healthy may help reduce the harmful effects of obesity. Recent research shows that by losing 5 to 10 pounds means you can dramatically improve your overall health status, while significantly reducing the risk of disease. Obese at higher risk for heart disease and stroke
Heart disease and stroke is one of the leading causes of death and disability for the world community. Obesity is more likely to affect high blood pressure, one of the main factors for heart disease and stroke, compared with people who are not overweight. High levels of cholesterol and triglycerides can also cause heart disease and often associated with obesity. became overweight also contributes to chest pain and sudden death from heart disease or stroke. The good news is losing a significant amount of weight can reduce your risk of heart disease and stroke. Obese at higher risk of diabetes
Non Insulin-dependent diabetes Insulin (diabetes type II) is the most common type of diabetes in the western world. Type 2 diabetes reduces your body's ability to control your blood sugar. It is the leading cause of premature death, heart disease, kidney disease, stroke, and blindness. statistically shown that obesity will eat a 2-fold risk of suffering from diabetes mellitus type 2 than those who are not obese. Obese at higher risk of cancer
Some cancers have a relationship with obesity. in women, including cervical cancer, biliary cancer, cervical, ovarian, breast, colon. Whereas in the obese men at risk of rectal cancer, colon, and prostate. for some types of cancer such as breast cancer and colon cancer, it is unclear whether the increased risk is caused by a weight or a diet high in fat and calories, but of course both are strongly associated with obesity. Fat is more at risk of sleep apnea
Sleep apnea is a serious condition that is closely associated with being overweight. apnea can cause a person to stop breathing for a short time during sleep and to snore heavily. apnea risk increases with obesity. once again, weight loss will reverse this risk. Fat increases the risk of osteoarthritis
osteoarthritis is a common joint disorder that most commonly affects joints in the knees, hips and lower back. obesity seems to increase the risk of osteoarthritis by placing extra pressure on these joints and potentially erode the cartilage (tissue cushions the joints) that normally protects the joint. Some diseases other than mentioned above are also associated with obesity, including gout and gallbladder disease.
So once again that obesity is not just a matter of appearance but also the health problems

Sports Shrinks Stomach


You can exercise to reduce fat deposits in your body, it automatically will also shrink your belly fat.
Most people have what they consider to be a problem in parts of their bodies. Many people pingin reduce fat deposits in specific body parts, but unfortunately there is no exercise that will cause weight loss in only one part of the body, including to the abdomen, there is no special exercise just to shrink the stomach. Reduced fat is the result of diet and exercise.
But the good news is you can exercise to tighten your abdominal muscles while you burn fat in all parts of your body. Her results are shrinking your fat, including the levels of fat in the abdomen, so-so one can bear this is called "exercise to shrink the stomach".Here's "Sports to shrink the stomach" that you can try:You can do "crunch" as an exercise for your stomach. "Crunch" is an exercise that many people may have been familiar, do as follows: Lie on your back, bend your knees and place your free hand behind his head. Squeeze your fingers on both your hands together like you would if you want to pull your head, put your hands like this during the exercise. Lift head and shoulders off the floor just a few inches. You re-lay your body with your shoulders straight steadily, repeat this movement as you can. increase the number repetisinya for tomorrowYou can also do reverse crunches while lying on the floor, but keep your legs straight, bend upon them at the hip. Your body will form an "L" shape. Lift your hips off the floor, feet pointing toward the ceiling. Hold for the count and bring your hips back.Try to sit down and lift your leg as a "sports shrink the stomach" Sit with the legs elevated is a reply abdominal exercises you can do effectively on the bench. Sitting on the edge of the bench, lift your feet 12 to 18 inches from the floor and bend your knees slightly. Bring your knees toward your chest. Hold for a count, then relax your legs to starting position.Crossover crunches you can try as a "sports shrink the stomach". Crossover crunches sit-ups a lot like a bike because you re going to implement circular motion with your midsection. But with the crossover, keeping your feet flat on the ground, knees bent, and rotate an alternative to the right and left as you lift head and shoulders off the floor. Hold the elevated position to calculate before you head back down to the ground.Side bends you can do as a "sports shrink the stomach". side bends are done standing and can be improved by holding hands or a barbell weight while you do it. Stand with feet shoulder width apart and hold your weight barbell in your right hand, leaning to the right. Keep your back straight and only bend at the waist. Return to standing position. Do several repetitions on one side before switching heavy barbell move to the otherCardiovascular exercise is the "sports shrink the stomach" best. do cardiovascular exercise 20 to 45 minutes to get get a heartbeat that will ensure that you burn fat. Activities such as rollerblading, walking and cycling are good ways to start the morning and burn some fat. gym in a confined space offers an alternative if the weather is not possible to do activities in the open
Highly recommended in addition to exercise you also adjust your diet as a way to shrink the stomach.

Healthy Living Tips

 
1. Eating a diet high in fiber. Start by replacing all the bad carbs (in medical language LDL) cholesterol in your diet with healthy carbohydrates good. Healthy foods should include lots of colorful vegetables (especially green), fruits, grains and other foods high in fiber in your diet. This is a step that may have been that many of us have heard about healthy living tips.

2. Be physically active. One way of healthy living and active movement of your body as much as possible without injury. You can make as simple as walking or exercise as simple as possible.

3. Drink plenty of mineral water. Began to replace other beverages with water consumption of eight glasses a day. Water is an essential nutrient for healthy living. It helps digest food, absorb nutrients and eliminate toxins.

4. Stop and replace bad fats with good fats. Keep the calories from fat in your diet around 25% to 30% (average was 42%). And be sure to choose the good fats, especially essential fatty acids omega 3 and fish oil with EPA and DHA.

5. Make a habit of positive and optimistic attitude to be part of healthy living tips. Your attitude is the driving force of healthy living. And according to one expert, Abraham Lincoln, "Most people are happy as they make up their minds to be happy." So they decide to be happy, healthy and grateful for the bright future ahead.

6. Maintaining an ideal body weight. They focus on healthy eating and active living to a healthy weight permanently through the management that you have set.

7. Replace bad habits with good habits. Smoking, excess sodium, caffeine, alcohol, bad news or negative thoughts can derail your healthy lifestyle. Therefore, begin to replace the bad with the good.

8. Managing sleep and stress in your life.

9. Living a healthy and active social life. Studies show that healthy people have healthy relationships to socialize regularly for friendship, exchange ideas and support each other tips on healthy living.

Healthy Foods Prevent hunger

 
For those who are dieting concerns undoubtedly become obese when food consumption, but the choice of healthy food choices that you can still eat well without any risk of becoming obese. Like what we think about eating healthy food tips, without fear of getting fat?

When the diet is not recommended to be hungry, even one of the tips on diet "is not a starvation diet." The diet is to keep the stomach remains in a state of hunger. there are foods that have the effect of fill, so that when these foods our bodies still feel full longer, so indirectly reduce food and maintain body weight.
Keep healthy food hunger.

Vegetables
The vegetables are foods that are low in calories, than the vegetables such as broccoli, asparagus, spinach has a heating effect in the body, these plants can not be stored as fat because the calories are used in the digestive process. Green vegetables also contain high levels of fiber, these fibers act as antioxidants, vitamins, minerals in a minimum amount of fiber and are definitely going to give a feeling of fullness. green vegetables are well suited to use as a healthy food for diets.

Apple
Pektik that exist in apples may reduce the appetite naturally. Apples as a healthy food widely used as a meal replacement for dieting. In addition, the existing fiber in apples surely keep you satisfied longer time. Apples are widely recognized as one of the healthy foods to the diet.

Nuts.
Proteins have a greater satiety index than with other food ingredients and nuts are good sources of vegetable protein. In addition to nuts also contain fiber. Body digest the beans have end result is that no longer feel satisfied longer when consuming these healthy foods.

Low Fat Milk
Low fat and low fat dairy products like cheese and yogurt are good sources kalsium. A study shows that if we fail to calcium intake in sufficient amounts for your body releases the hormone calcitriol compound that activates fat storage. Milk has been known as healthy foods, choose low-fat milk as a healthy food for diets.

Fish.
Fish and nuts, as well as a healthy food source of protein. nuts contain plant protein and fish protein containing animals. fish such as mackerel, herring, tuna, salmon, contain omega-3 fatty acids, fatty acids help lower cholesterol and also speed up your metabolism. How to prepare healthy meals with fish, it also determines the quality of health self-eating in general, baked or steamed is better than fried or baked.


 

Friday, June 17, 2011

vitamin E


Vitamin E (tocopherol), vitamins are soluble in both fat that protects the body against free radicals. Vitamin E also helps prevent heart disease, reduce fatigue and reduce PMS, helps slow the aging due to oxidation, oxygen supply to the blood until the whole organ
Vitamin E also strengthens capillary walls of blood vessels and prevent the destruction of red blood cells due to toxins. This vitamin also helps prevent muscle sterility and destrofi. Vitamin E is also known as tocopherol, alpha tocopherol in particular in the molecule.
Vitamin E is absorbed in the digestive tract through silomikron silomikron transport in the liver and is then absorbed by the absorption silomikron. the liver can convert vitamin E in VLDL. Place of vitamin E is the main storage in adipose tissue. The main function of vitamin E in the body is as natural antioxidants and free radicals mambuang oxygen molecules. in particular vitamin E is also important in preventing peroxidation of membrane unsaturated fatty acids. Vitamin E and C associated with the effectiveness of each antioxidant.
Active alpha-tocopherol can be regenerated by interaction with vitamin C, which inhibits oxidation of free peroxysalts rakdikal. Moreover, alpha-tocopherol can get rid of two free radicals and peroxysalts mengkonjugasinya glucuronate when excretion is the kidney.
Deficiency of this vitamin can cause the body is not turned on, decreased sexual activity, abnormal fat deposits in muscles, changes in liver and muscle degeneration, dry skin and increased risk of cancer.

Vitamin E deficiency signs


Vitamin E deficiency in the long run can bring damage to the nerves, especially the nerves of the spine. Sometimes there is damage to the retina.

Vitamin E deficiency should be rare. That's because the daily intake of food most people obtain 7.11 mg of vitamin E. However, it is well known that U.S. prosperity and eats a lot, saw a slight deficiency of vitamin E.

In addition to daily food intake, deficiency of vitamin E can also be caused by diseases such as cystic fibrosis 1.Menderita reason, this disease can not digest fat, and they can not absorb enough vitamin E.

2. Patients suffering from Crohn's disease, the disease can not absorb enough vitamin E through the intestines.

3. Patients suffering from liver disease, liver disease, vitamin E can not use it properly.

4. They are on a low fat diet and lack of low-calorie fat in the body causing interruption of supply of vitamin E. This is because vitamin E and fat soluble vitamins. We need some fat to absorb vitamin E.

5. Drug potable drinking certain cholesterol-lowering drugs may reduce the absorption of vitamin E and other fat-soluble vitamins.

Vitamins and minerals according to the Handbook of the book, there are signs of a person's body needs extra vitamin E, which is easily wounded body, heal old wounds, varicose veins, lack of sexual desire, infertility and loss muscle strength.

The content of vitamin C in fruits


This vitamin is readily soluble in water so that when consumed vitamin is needed, the excess is excreted in the urine. Because it is stored in the body, vitamin C should be consumed every day. Average dose for adults who need 60-90 mg / day. But it could also depend on body condition and durability of each person is different. Maximum permissible limit for vitamin C is 1000 mg / day.

This vitamin deficiency can cause bleeding gums, mouth ulcers, muscle pain or neurological disorders. Other deficiencies cause anemia, frequent infections and rough skin. While too much vitamin C can cause diarrhea. When excess vitamin C due to the use of supplements in a long time can cause kidney stones, whereas when excess vitamin C from fruits generally do not cause side effects.

Foods containing vitamin C are fruits and vegetables in general. Fruits containing vitamin C are not always yellow, for example, the guava is a fruit with more vitamin C they consume. In fact, some fruits, the skin vitamin C is higher than the fruit. For example in the skin of apples and oranges, but not all the peel is edible.

To determine the amount of vitamin C in fruit, the following is a table of contents in fruits commonly found in 100 grams.

Result of vitamin C

(Mg/100 g)
183 Guava
Kiwi 100
84 Longan
Papaya 62
Citrus 53
42 Melon
wine 34
Mandarins 31
Here fruit 29
Mango 28
Pineapple 15
banana 9
8 avocado

The fat-soluble vitamins


The fat-soluble vitamins are vitamins A, D, E and K. To some extent, this vitamin is different from water-soluble vitamins. This vitamin is found in the fat and fat food. This vitamin is only digested by the bile, because it is soluble in water. The following sections provide detailed descriptions of each type of vitamin.

Vitamin A

Needs

It is difficult to determine the number of daily requirement of vitamin A. This vitamin is produced from two different compounds are converted in the body to vitamin A. The sources of animal foods available in the form of retinol, sources of plant foods in the form of beta-carotene, which is less efficient than retinol for the production of vitamin A. This is what mebuat the recommended amount of vitamin A given in the form of retinol equivalents, RE. The recommended amount of vitamin A is 1000 micrograms RE per day for men and 800 micrograms for women.

Primary sources

Vegetables and fruits are a carrier of a majority of the vitamin. Most foods that contain vitamin A is a brilliant (though not all that bright colored foods contain vitamin A). Vegetables rich in vitamin A are carrots, sweet potatoes, pumpkin, spinach and cantaloupe. Milk, cheese, butter and eggs also contain vitamin A.

Function

Vitamin A is essential for the maintenance of the epithelial cells of the cornea and vision. Vitamin A also helps the growth and reproduction of the bones and teeth. Aside from Vitamin A plays a role in the establishment and regulation of hormones and helps protect the body against cancer.

Deficiency symptoms

Vitamin A deficiency can lead to serious consequences. This is usually accompanied by lack of protein and zinc. Vitamin A is stored in the body for a year. This means that the symptoms of deficiency does not appear immediately after the cessation of intake of this vitamin. However, if it occurs after a long time since there is no consumption, the symptoms can be very clear and severe.

One of the first symptoms is night blindness. If the shortage continues, but can also play a role in decreased function of the cornea and cause blindness. This vitamin deficiency can also prevent bone growth, or changes in the shape of the bone cracking and damage to the teeth and the cessation of growth of the cells that form the teeth. Anemia is caused by the other. Furthermore, this deficiency affects the nervous system and bones and can lead to paralysis.

Poisoned

Vitamin A poisoning occurs when proteins bind have been completed at that vitamin A can freely attack the body's cells. This usually does not occur if the vitamin from food every day, but this can happen if a person is the use of supplements. Symptoms include nausea, vomiting, abdominal pain, diarrhea and weight loss. Nervous system and muscles may also be affected, causing symptoms such as loss of appetite, irritability, fatigue, insomnia, anxiety, headaches and muscular weakness.

Vitamin D

Needs

Vitamin D has a feature that distinguishes it from other vitamins that can be produced by sunlight. This means that vitamin D can be obtained with fixed penerpaan sunlight regularly, and do not need extra vitamin D. The recommended daily dose of vitamin D is 5 micrograms per day. Despite the amount of vitamin D formed along the exposed skin, but the sun can not produce vitamin D for the level of intoxication.

Primary Sources

Food sources of vitamin D are eggs, liver and fish as well as milk and margarine are fortified with vitamin D.

Function

Vitamin D works in bone mineralization, increasing the absorption of calcium and phosphorus in the digestive system, so that levels in the blood increases. This is done by taking calcium from bones and by encouraging the retention by the kidneys.

Deficiency symptoms

Causes of vitamin D deficiency symptoms of calcium deficiency. The bones can not be hardened by biasa.Tulang may weaken as a result of severe bone Badan crooked. Kekurangan vitamin D can also cause deformities and pain in the arms and legs, back, thorax (chest cavity), and pelvis. Vitamin D deficiency also damages the nervous system and muscles, causing muscle spasms.

Poisoned

Excess vitamin D causes an increase in calcium concentration in the blood. Calcium may form stones. High levels of calcium in the blood can also cause blood vessels to harden, which is very damaging to the arteries of the heart and lungs and can be fatal. Other symptoms of vitamin D toxicity include loss of appetite, headache, weakness, fatigue, excessive thirst, irritability and lethargy.

Vitamin E

Needs

The recommended daily dose of vitamin E is 10 mg per day for men and 8 mg per day for women.

Primary sources

Vitamin E is widely available in vegetable oils and seeds, which can be found in the form of margarine, salad dressings, and shortenings. Peanut oil and wheat bran oil has the highest concentration of vitamin E that. The next level is the corn oil and sunflower seed oil. One tablespoon of the source contains more than the RDA of vitamin E. By contrast, animal fats like butter and milk contains almost no vitamin E. This is because vitamin E is easily destroyed by heat, so it is best to get fresh food.

Function

Like vitamin C, vitamin E is an antioxidant. Vitamin E helps stabilize cell membranes, regulate and protect the oxidation of vitamin A. In his role as an antioxidant, vitamin E has an important influence on cells, such as red blood cells and white blood cells that pass through the lungs.

Deficiency symptoms

When levels of vitamin E in the blood is very low, the red cells can be divided. This process is called hemolysis eritrodit and can be prevented by vitamin E. Vitamin E can cause nervous system, causing muscle weakness, difficulty walking and pain in the calf muscles.

Poisoned

Poisoning can occur if excessive consumption, but that does not easily occur as in vitamins A and D. Symptoms include headache, weakness, fatigue, dizziness and visual disturbances.

Vitamin K

Needs

Most sources of vitamin K in the body is synthesized by bacteria in the digestive system. Sources of vitamin K in foods are liver, green vegetables are cabbage, green leafy, cruciferous vegetables (cabbage) and milk.

Primary sources

Digestive system of humans contains bacteria that can synthesize vitamin K, which is partly absorbed and stored in the liver. The body needs vitamin K for extra food.

Function

Vitamin K is an essential requirement for the synthesis of various proteins including blood clotting. Vitamin K is also necessary for bone formation.

Deficiency Symptoms

If vitamin K is not contained in the body, blood can not clot. This can cause hemorrhagic disease. However, vitamin K deficiency is rare: only babies prone to it. This is because the digestive system of a newborn baby is sterile and contains bacteria that can synthesize vitamin K, breast milk contains only small amounts of vitamin K. For the babies are given a vitamin K at birth.

Poisoned

Poisoning of vitamin K occurs only in people who receive a water-soluble vitamin K replacement Symptoms include red blood cell hemolysis, jaundice and brain damage.

3 Keys to Fast Diet Pregnancy


Polls show that the higher the age of women giving birth to her first child grew older. Consequently, the more difficult are also couples who have children, so that pregnancy becomes a major issue in the life of your home.

So many couples as a way to do this in order to get a baby. One way is to eat the right foods so that pregnancy can be more easily occur. Chavarro Jorge E, MD, ScD, assistant professor of nutrition and epidemiology at Harvard School of Public Health and author of The Fertility Diet, give some of these tips.

Get vegetable protein
According to research over 18,000 respondents Chavarro, foods that increase insulin levels can lead to many women have difficulty conceiving. "Not all proteins are digested in the same way. Animal protein requires more insulin to be digested, "as an explanation Chavarro. Therefore, trying to multiply the consumption of vegetable protein, for example soy foods.

Reduce trans fats
This type of fat found in foods processed by roasting and frying. Trans fat can raise insulin levels. Instead, multiply the consumption of monounsaturated fats like those found in avocados, nuts and olive oil. This type of fat that experts believe may reduce the risk of infertility.

Avoid excess sugar peaks
Eat easily digested carbohydrates, like white bread, potatoes and sugar levels can cause blood sugar shot up so that insulin production is also stimulated. Carolyn Dean, MD, ND, co-author of the Yeast Connection and Women's Health, said the types of carbohydrates, as this also affects the overgrowth of yeast.

"It can interfere with the functioning of hormones necessary for the occurrence of pregnancy," said Dean. Also advised the couple to have children who are difficult to reduce the consumption of sugar and flour. "Replace with complex carbohydrates material, which is more slowly digested and multiply foods rich in fiber," he said again.

Thursday, June 16, 2011

Safe diet Jogging For Beginners

 
No wonder the so-called sport jogging a million people. Exercise of this one was much demand because they are easy, cheap, fun. Can be done by anyone, any age, and do not need skills such as tennis or basketball.

But most importantly, the benefits are not lost to other sports Jogging can strengthen your lower body and cardiovascular exercise, just like roads, but burn more calories.

Shoe
Do not use just any sneakers or shoes wear out, because in addition may have thin soles, size is no longer fit with your feet. Use a shoe that is specifically designed to run. Running shoes usually have a thicker sole at the heel and thinner at the front. Choose the right size, but still feels supple at the footpads. Importantly, feel comfortable when worn. Use the same socks that can absorb sweat.

Clothing
Join the trend of sports clothing is fine anyway, but make sure the clothes are comfortable to wear. If you oversleep or indeed bem'ialjogging daylight, use a hat to protect face. If you run at dawn or night, wear clothes that can warm the body but still able to absorb perspiration. Avoid clothing that inhibits the exchange of heat such as a jacket. If you are running at the time I rang the street lighting adequate, then use a light-colored sport shirt so you can easily be seen. Especially when running on the edge of the highway.

Place
Choose a safe track. Avoid busy streets and intersections. A good alternative is a complex area around your home. For first of all, look for a flat road. Only after stamina began to increase, do jogging in a slightly uphill. To be safe, avoid running alone, especially in areas prone. Invite your friends to accompany you practice. Besides you feel calm, it can also be used as motivation in the exercise. But not so busy gossiping and forgot to run, you know.

When practicing
Jogging can be done daily or at least 3 times a week. But do not forget to spend some time at least one day of rest. Combine jogging with a brisk walk During the first 3 to 4 weeks. Then gradually increase the portions until you can run during the entire exercise.

Do not be impetuous to run too fast, because it can cause injury. When you run with a constant step but still able to converse, then berarati you have practiced with the proper intensity.

Run with the consideration of prolonged exercise, not a long distance. For example, your target is to jog for 20 minutes instead of 3 miles, so you can vary the routes run without worrying how the distance traveled. Fit to progress, even when jogging look no more than 10% every week. For beginners 11.5 minutes per 1.6 km long 30 minutes will burn 240 calories cal.

Posture
Good running posture is the shoulder, back and head erect. Elbows bent 90 degrees, and let it swing free. In line with the increased stamina, long, move your feet and your hands stronger.

Run by setting your foot from heel to finger (heel to toe). When landing on the ground, use the heel pads and then 'roll' foot forward and push back with your toes. If you're jogging on a path slightly uphill, lean forward and use the power of upper body movement to help your feet.

Heating & cooling
Do not forget to warm up enough before. These activities can keep you from injury. Heating can be a brisk walk or jog slowly increasing until the desired speed. Similarly, when you've completed the exercise. Cool down for 10-15 minutes while the body is still 'hot'. Do not forget also the stretch for the entire body, con sentrasikan on the lower body, especially thighs.

Last but not least
Most importantly, listen to your body. If you feel too tired body, it's best not to practice first. But not too 'revenge' with extra long workout or run faster because they want to change the time left. Be patient and gradually increase the intensity of exercise. Drink enough water before, during, and after exercise. If necessary, bring a bottle of water when you jog and drink little by little as long as you run. That way, the body avoid dehydration.