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The bad fats – especially saturated fat contained in foods including junk food – trigger messages that are sent to the cells of the body, asking them to ignore the inhibitory hormones that regulate appetite, our weight, and we made too eat. So concludes a new U.S. study. This negative effect can last several days, sabotaging our efforts to return to a healthy diet after making us overeat, according to the study.
This study shows for the first time how certain foods can create a vicious circle boulimsie food, pushing us to overeat. The lead author of the study, conducted Medical Center Southwest in Dallas (USA), the doctor Deborah Clegg, said: “Normally our body is prepared to say when we’ve eaten enough, but this does not always happen and when we eat something good. ”
“What we showed is that all the brain chemistry of a person can change in a very short period of time,” she says.
“Our results suggest that when you eat food rich in fat, your brain is affected by fatty acids, and you become resistant to insulin and leptin. Vout Since your brain does not say to stop eating, you end up overeating.
Leptin is a hormone produced in the brain. Leptin suppresses hunger, while insulin is produced by the pancreas and regulates blood sugar. Although the study was conducted on rats and mice, the team of researchers from the doctor Deborah Clegg said that their results have reinforced the usual dietary recommendations to limit intake of saturated fats because they make you eat more and especially overeating.
Animals tested during the study received the same amount of calories in one of the following three types of fat: palmitic acid, monounsaturated fatty acid or unsaturated oleic acid (found in olive oil and seeds Grape among others). The biggest impact on leptin and insulin has been caused by molecules of palmitic acid, which is especially beef, butter, cheese and milk.
The Body Mass Index (BMI)
You’ve probably heard a lot about BMI. The Body Mass Index is a measure of a person’s weight in relation to its height.
A person with a BMI of 25 or more is considered overweight. That person could face further develop health problems because of their overweight (diabetes, hypertension, cardiovascular disease, etc..).
You can then calculate your IMG mass index (Grasse) and your ideal weight to complete.
Resting heart rate
The resting heart rate is the frequency of beats of your heart when you do not practice physical activity. A normal resting heart rate is between 60 and 80 beats per minute.
The best time to measure your resting heart rate is in the morning. Measure yours as soon as you wake, while remaining on the bed. Place your index finger next to your middle finger on your wrist near the base of your thumb. Feel the pulse. Once you have experienced a steady pulse, count the beats for 60 seconds (with a stopwatch or a watch that displays seconds).
For your actions are within the healthy limits, adopt a healthy lifestyle. Follow a healthy balanced diet. Exercise regularly. Find time to relax and limit your shots stress.
To measure the shape and the status of your health, use four simple indices and see if you are at risk of disease.
There is a number for everything. There are even numbers to assess whether you’re in good shape and know what your current form. But do you know these important numbers that measure your form to reflect the state of your health?
1) Waist
Experts believe that women should have a waistline of 88 cm in height, and men a waist circumference of 102 cm in height so as not to be in poor health. Beyond those limits, experts believe that the person poses a greater risk of developing health problems like diabetes, cardio-vascular hypertension.
To measure your waist measurement, simply wrap a flexible tape measure around your waist (typically 1 cm below the navel), the narrowest part of the trunk.
Attention is not to calculate the waist for your clothes (which is measured by the navel, taking the maximum value without going belly). For clothing, there is another waist.
2) waist-hip ratio
This number is a little harder to calculate. He is to report waist / hip ratio.
First, measure your waist as requested above. Next, measure your waist (wrap the tape around your feet hips 2) by taking the maximum value.
Then, divide your waist circumference (in cm) by your hip measurement (in cm).
Experts believe that to be healthy, waist-hip ratio should be less than or equal to 0.8 in women, and less than or equal to 1 for men.
Example calculation: If you are a woman and your waist is 91 inches and your hip is 102 cm, you divide 91 by 102 and are a waist-hip ratio of 0.89. This ratio is above 0.8 (the limit for good health among women) so you have an increased risk of developing health problems.
A financial market tumble, a purchasing power decline, the unemployment rate does not improve, employers who relocate abroad to lower the cost to the crisis … news in this year 2009 we have enough stress. When the tension and anxiety are high in one aspect of life, it is not uncommon for other aspects of futile or smaller. This shift in priorities could lead to a breakdown in behavior – such as feeding behavior – which could normally be under control.
The following 3 tips will help you change your home so that you can change your appearance:
1) Explore the power modes and create an audit of your diet, physical activity and daily life
The more we learn about ourselves, the more we are able to make changes to a deeper level. An equation that summarizes cella is as follows: Self-assessment + Reflection = Learning.
Take time to review your past, your diet and your eating behaviors (eg, how and when you’ve eaten too much, food that has ruined your plans, your physical activity level, your stress level, your relationships , etc..). The goal is to learn about yourself, not judge too harshly. You must look with eyes at once critical and forgiving.
2) Take your responsibility
We are all, for the most part, the authors of our own lives, and we have the power, despite the genetic, environmental and / or a slow metabolism, write a different result from what we see on the Balance daily.
In fact, one study found that people who feel that their weight problems resulting from their choices (rather than their metabolism or genetic) have been more successful at losing weight because they thought they could control their losses weight.
And another recent study conducted by researchers at the University of Utrecht (Netherlands) said that those who believed they could control their diet and do not put excessive weight on the excuse of “bad genes” have lost more weight.
3) Believe in yourself
A study published in the Journal of the American Dietetic Association (Journal of the American Dietetic Association) found that when self-efficacy improved, eating habits have also improved and weight loss was more great.
Key factors are the ability to control and create your own results and the use of different tools “health”, such as watching television programs that help to motivate himself, reading books that teach empowerment, examine family history, nutrition education and identifying your reasons for wanting to lose weight.
Only four (or more) fitness workouts 30 minutes a week is enough to reduce your risk of contracting these diseases that threaten to significantly reduce the quality of life. This level of fitness training increases your rate of “good” cholesterol, reduces your rate of “bad” cholesterol, may boost the immune system, bad burns fat, builds muscle healthy, rid your unwanted kilograms and make you more radiant .
When you go through menopause, fitness can reduce the symptoms of hot flushes, aching joints, mood swings, anxiety, depression and insomnia.
Stretching
Practice yoga or Pilates to improve flexibility, core body strength and balance. Stretching also helps your joints to maintain range of motion.
Even small amounts of fitness exercises help improve your health. Bring bags of fruit and vegetables with you in the office or school, take the stairs instead of the elevator, park your car farther from your destination and drive the remaining distance on foot back to the supermarket foot, etc.. all these little things can accumulate beneficially. But before starting a fitness exercise routine, talk to your doctor about any risk factors to which you are already predisposed.
Obviously you have to eat healthily too. Drink plenty of water (1.5 liters of water per day if possible, regularly). Eat several small meals a day (instead of the traditional three large meals) to boost your metabolism. And follow a healthy diet for the heart that is filled with foods rich in vitamins and minerals, especially vitamins A, C and E as well as selenium and zinc.
The objective of this exercise is to make Pilates work the obliques, the alignment and stability of your posture.
Begin by lying down on one side. Keep the lines of the shoulders and hips perpendicular to the ground. Stretch your legs in the body axis, the arm above the head. Place the head on this arm. Place the upper arm to the chest, parallel to it.
Now exhale while returning to the belly. Then breathe in while contracting the abdominals and lifting both legs to the sky.
Exhale and lift more than the leg, without putting the leg below the ground.
Finally, inhale and pull the upper leg on the lower leg.
At no time should you use the arm resting on the ground to lift you. Keep the right upright when you get abs.
Try to do them in 3 sets of 15 movements (45 movements in total). If you are accustomed, made 80 movements.
Fatty foods, especially fried foods are digested more slowly, giving you the feeling of being heavy and bloated. Try to eat mostly good fats (fatty acids mono-unsaturated), which target visceral fat of the abdomen (the hardest to lose). The monounsaturated fatty acids are found in oils (eg olive oil), olives, nuts, seeds, avocados, dark chocolate.
Eat less sugar alcohols (sugar alcohol) to withstand the intestinal bloating
These sugar substitutes (called xylitol, maltitol, etc.) Are commonly found in foods with low calorie or low-fat carbohydrates (such as cookies, candy and energy bars) because they taste sweet. Like fiber, your digestive tract can not absorb most of this sugar alcohol. That may be good for your counting calories, but not really for your belly. The sugar alcohol cause gas, abdominal distension, bloating and diarrhea. Avoid if possible.
Eat less spicy food to combat the swollen belly
Foods seasoned with black pepper, nutmeg, cloves, chili powder, hot sauces, onions, garlic, mustard, barbecue sauce, horseradish sauce, ketchup, tomato sauce, vinegar, etc.. can all stimulate the release of gastric acid, which can cause irritation in the stomach.
Drink fewer soft drinks to avoid bloating of the stomach
Where do you think that these gas bubbles end? They gather in your belly! Replace soft drinks with non-carbonated mineral water or plain water, or water flavored with no gas.
Absorb less acidic drinks in the fight against bloat
Alcohol, coffee, tea, hot chocolate and acidic fruit juices: each of these beverages with high acidity can irritate your digestive tract, causing swelling of the abdomen. You can consume these beverages in moderation, but avoid if possible when you want to reduce bloating your belly.
To reduce the bloated belly and begin to flatten your stomach, you should avoid eating these foods. To fight against the bloated belly, you can not just try not to eat these foods anti bloat but also to see how the fight against water retention.
List the 5 foods to avoid intestinal bloating to fight:
1) Avoid salt to fight against the ballooning of the stomach
Avoid the salt shaker, seasoning salt-based and highly processed foods. Water is drawn by the sodium, so if you consume more salt than usual, you’ll temporarily retain more fluid in the stomach, which helps increase the feeling of being slow / sleepy appearance puffy / swollen, and the weight of water in the body.
2) Do not eat too many carbohydrates to combat gas bloating
To store energy in case of need (backup power), your muscles retain a type of carbohydrate called glycogen. Each gram of glycogen is stored with about 3 grams of water. But unless you run a marathon tomorrow, you do not need all that energy in reserve.
Reduce your carbohydrate intake to cause your body to temporarily access the stock and energy to burn. At the same time, you will get rid of excess liquid stored (since 1 gram of glycogen stored in this stock going with 3 grams of water).
3) Eat less food for thought and fight against the big bellies
100 grams of cooked carrots provide the same nutritional content than 100 grams of raw carrots, cooked carrots, but take up less space in your gastrointestinal tract. Eat only vegetables cooked, smaller portions of unsweetened dried fruit, and canned fruit dipped in natural fruit juice (unsweetened). This will allow you to meet your nutritional needs without inflating your gastrointestinal system with excess volume.
4) Reduce the consumption of foods flatulent / gas to counteract the bloating of the abdomen
Some foods simply create more gas in your GI tract than others. These flatulent food / gas include: beans, cabbage, cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers and citrus.
5) Chewing gum than to defend against bloating and gas
You probably do not remember not realize, but when you chew your gum, you swallow air. All that air gets trapped in your digestive tract and causes pressure, bloating and expansion of the stomach.
If you want to keep your figure to fit perfectly in a beautiful bathing suit and enjoy the weather in summer, is it necessary to abandon totally the cocktails and other alcoholic beverages? Not if you drink cleverly choosing options that provide the fewest calories (but still eating in moderation).
1) Sangria
The liquor from Spain is another drink often prepared in the summer. Made with red wine, port wine (or vodka or white rum), fruit juice, fresh fruit (including citrus) and soda water, sangria contains antioxidants and nutrients healthy (thanks to fresh fruit).
A glass of sangria and provides about 80 calories, but some restaurants and bars that are detonated by adding more caloric sweeteners. If calories are problematic for you, consider making your own sangria. At least you can replace fruit juices rich in sugar by more fresh fruit. If you do not worship especially see huge pieces of orange floating in your drink, try a wine spritzer (wine mixed with sparkling water like Perrier). Warning: Alcohol abuse is dangerous for health.
2) Bloody Mary
This cocktail is not so bad for health on several levels. Not only the tomato juice is full of lycopene, but also spices can speed up your metabolism. Enjoy it with a stalk of celery and you have almost a salad in a glass with vodka though, so consume in moderation. Warning: Alcohol abuse is dangerous for health.
3) Cape Codd (a variant of Cosmopolitan)
This cocktail is made with 10 oz of vodka, a glass of cranberry juice and a piece of lemon. The Cape Codd was often chosen in the summer. You can lighten it by preparing it with cranberry juice is low in calories and no sugar added. Better yet, replace half of cranberry juice in soda water or you will get a soft drink and light in calories. Warning: Alcohol abuse is dangerous for health.
What alcoholic drinks should you avoid? The Long Island Iced Teas, margaritas prepared at the restaurant (which contain a lot of sour mix), the Pina Coladas provide respectively 780, 750 and 650 calories. Alcohol abuse is dangerous for health, consume alcoholic beverages (even those less calorie suggested above) in moderation. In the late summer days, long and hot, remember that the calories provided by alcohol are empty calories. Drink in moderation so as not to harm your health and your line.
Make it fat loss with this citrus star: oranges contain compounds that fight against fat called flavones. Women who ate the most flavonoids significantly decreased their body fat over 14 years of monitoring by U.S. researchers. Eat orange slices as a snack or drink freshly squeezed orange juice (with pulp) without adding sugar to get all the benefits.
Just like orange, this food can also help you losing fat :
Sweet potatoes
Sweet potatoes are rich in fiber, which minimizes the peaks of insulin and reduces fat deposits in your hips. Cook a small sweet potato – think of two bars of soap as a portion of sweet potato – and garnish with a dollop of cream cheese lightened (or no) fat.
Gruyere
Foods rich in calcium reduces fat-producing enzymes and increase fat breakdown. But the cheese provides more calcium than most other cheeses. Select varieties grassses lighter materials such as Sargento. Slip in a few thin slices in a sandwich or whole wheat bread made with a small blade.
Egg whites
You can eat egg whites with a little cheese (reduced fat) to enhance the taste. Amino acids and proteins in the egg white helps to build lean muscle which in turn can help increase metabolism.
Herbal
A cup of tea can relieve stress, prevent over-consumption, help you sleep better. The scent of herbal teas make them more satisfying. Drink herbal tea after overeating soothes the stomach and prevents bloating. Obviously, there is not that the herbal teas that help you not overeat. Black tea and green tea you will also very good raids. Black tea can help fight against diabetes, among others. As green tea may speed weight loss during exercise.