1) Make less than 30 minutes of sport in a row no benefit
Demystifying: This does not happen. If you play sports for at least 10 minutes each time, you can already receive benefits (not necessarily to lose weight, but you do not sport only that the sole purpose of losing weight). Obviously, do 10 minutes of sport per day is still better than not doing at all. In fact, you can withdraw more and more benefits from exercise training by increasing the duration in increments of 10 minutes (3 to 5 days per week).

So if you do 30 minutes of sport, you will see more benefits than if you made 20 minutes (which is better than 10 minutes). This is logical. Everything depends on the objectives you have set. If you start a new level of fitness, 10 minutes each time is a good goal to strive for. Gradually, as you increase your fitness level, add minutes to your training time will increase the benefits. And when it comes to sport, a reasonably prolonged activity will do you no harm.

2) Doing stretching prevents injuries
Demystifying: Even experts are not certain. The truth is that several studies conducted over several years, studied the stretch and researchers are still struggling to decide. An American study in 2004 concluded that studies on this topic do not provide conclusive evidence that stretching alone can reduce or prevent injuries related to sports.

Most studies on stretching are carried out in tandem with the business of heating, while the benefits of stretching alone can not be isolated. However, a warm-up routine that includes stretching light can help increase blood flow to the muscles and prepares them for sport.

1) Use the dill and yogurt instead of mayonnaise for sandwiches tuna or salmon tastier.

2) Use of plates and utensils smaller. You eat less, but your brain will think you ate more.

3) Try the low calorie sweetener natural (like stevia) instead of sugar.

4) Eat more slowly. You will be filled faster and therefore eat less.

5) Exchange 2 cookies calorie cons plate graham crackers.

6) Chewing gum when you’re cooking. This will prevent you from snacking.

7) If you really want to eat candy bars, eat small snacks.

Eat the bread on one side only and then you have halved your intake of bread.

9) Sprinkle your salad fresh lemons and a little salt and pepper instead of using oil or seasoning cream base.

10) Use the cinnamon or nutmeg to sweeten your coffee or tea instead of sugar or syrup.

Choose a time of day to exercise
By setting a time for exercise to stay fit, it will become an important part of your schedule and you will feel more involved. For example, you can choose to exercise at 18:30 on Mondays, Wednesdays and Fridays with your best (e) ami (e), and exercise to 19h on Tuesdays and Thursdays after the meetings.

Send a statement to a close after workouts
Send by e-mail list of exercise that you made a (e) ami (e) close every week. Being responsible for what you did during your workout will motivate you more to keep your good planning.

Get used to wear for exercise
Put on your clothes for exercise and do not remove them before they transpired. You can even put your coveralls on awakening. Get used to wear them, and enter the gym with.

* She eats her emotions: she lets her emotions (whether positive or negative) overwhelm him. She eats when she is tired, alone, angry, frustrated, bored, happy, etc..
* She eats too quickly, the brain needs at least 20 minutes to signal the body that it no longer hungry,
* She eats unconsciously she décice eating a biscuit or a piece of potato chips and then without it realizes the whole package goes,
* She made bad food choices often she eats fatty chips instead of potatoes, she drinks a milkshake instead of tea.
* It has binges she feels anxious when in the company in front of many foods and about to eat a lot.

How to handle it?

To fight against the uncontrollable snacking, plan a few snacks balanced and healthy daily snacks that you can measure and assess. If you feed a little more frequently, you’ll most probably less desire to snack constantly.
Choose nutritious snacks without fat. Fruits and vegetables are good examples.
You can eat your favorite food while it is loaded with calories (and you know), it is your duty to please you from time to time, but you should balance other healthy choices

Do not eat too much of that food calories (some pieces are already reducing your urge to eat). If you must eat sugar, eat a little protein supplement so that your blood sugar does not vary too much (and cause even greater desire to eat sweet foods).

Most polls show, in fact, the majority of the population feared obesity, and that most people consider themselves too fat (even if they are objectively thin or healthy). This phobia is marked among young women, with 30% of them follow, follow, or have just completed a diet. And they are likely to suffer from anorexia and bulimia.

We live in a world obsessed with food, where those who are not obese are at risk of becoming anorexic. This largely explains the importance given to schemes of all kinds, sometimes whimsical.

Is it possible and realistic? Doctors say yes! In recent years, research has found dozens of delicious foods with the ability to prevent fat and much of the sugars to be absorbed by the body during digestion.

Dietary fibers are substances of plant origin, indigestible, but essential for the proper functioning of the bowel.

Those that interest us to block fat and sugars, are soluble. These fibers absorb excess water in the body. They help to form stools softer and bulkier, it favors the elimination of fat and cholesterol and regulate the absorption of carbohydrates. It promotes the intestinal peristalsis and promote the elimination of toxic organism. In the small intestine, food residue cluster on the soluble fiber and subsequently evacuated from the body. In contact with liquid, these fibers become viscous and thus encourage the shift of residues. Among the soluble fiber found pectins, mucilages, which form gels on contact with water. Pectin present in the berries and pome fruit (especially apples, pears, grapes) but also the gums, mucilages and algae.

There are four types of lipoproteins:

- Chylomicrons, which transport lipids from the intestine in different organs.

- LDL (Low Density Lipoproteins) or low density lipoproteins that carry the bulk of cholesterol. LDL cholesterol is often called “bad” cholesterol because it is one of those responsible for the formation of atherosclerotic plaques in arteries.

- VLDL (Very Low Density Lipoproteins) lipoprotein or very low density, also rich in triglycerides.

- HDL (High Density Lipoproteins) or high density lipoproteins that transport mainly phospholipids and some cholesterol. HDL cholesterol is considered “good” cholesterol because it protects the arteries against atherosclerosis.
Triglycerides

Triglycerides are fats in the blood. Their blood levels may be higher in a diet that contains too much sugar, alcohol, or obesity. Triglyceride must be regularly performed in cases of oral contraceptive use.
Cholesterol

When measuring the “cholesterol”, it actually measures the rate of lipoprotein used to transport cholesterol and other fats in the blood.

LDL cholesterol is below normal at 1.60 g / l and should be less than 1.30 g / l if the presence of cardiac risk factors.

The balance of blood lipids should be performed after an overnight fast.
Apolipoproteins

These are proteins on the surface of lipoproteins, whose rate is significantly different levels of blood fats. The apolipoprotein A1 are located in the particles that contain cholesterol HDL. Apolipoprotein B is in particles that contain cholesterol, LDL and VLDL and chylomicrons.

One of the best decisions when planning your diet is to integrate as much as possible to the plants. However, not all forms of consuming without equally beneficial to our health. So we must learn how to cook them to exploit their full benefits.

First of all try to consume raw vegetables. During the cooking process destroys many vitamins. Therefore, attempts to eat as natural as possible. If, however, need or do not prefer cooking them longer than necessary. If you do plant will decrease its nutritional value. Note that you should still cook a lot less than they are accustomed. Furthermore, most people tend to peel the vegetables before cooking. You should not do.

Use the plant immediately after cutting or grate. In this way retain the most vitamin C. You should know that this vitamin is lost at an extremely rapid pace once the plant fibers are cut or crushed. Another option is to cut them into large pieces and retain more vitamins.

Many times the water which ends up being cooked vegetables healthier than the plants themselves. So do not throw the resulting broth. Bebelo or save it for soup later.

Now for the worst method of cooking vegetables: fry! This practice is unhealthy for your body. In the process the plants absorb a large amount of fat and then difficult to digest. The best way is to steam cook with a little water for the shortest time possible.

They are small in size but very important in good nutrition. Besides being very rich, the nuts have protein, fiber and key nutrients for heart health. We are talking primarily of nuts, peanuts, almonds and cashews.

Each has properties that distinguish them: almonds are rich in Vitamin E and Calcium, Zinc chestnuts, peanuts have protein and nuts possess antioxidant and alpha linolenic acid, a component of Omega-3 acid. But all provide benefits for heart care.

According to a study by Nurses’ Health, those who eat 140 grams of nuts a week are 35% less chance of heart problems than those who eat less than 30 grams per week. Similarly, another study found that people who eat these little fruit four times a week are half as likely to suffer a heart attack than those who eat once a week.

Nuts bear the bad reputation that easily because they have many fat calories (180 in 30 grams). Anyway, everything is relative in terms of food: eating nuts or peanuts alone is not fattening but must take into account your overall diet and, if complemented by physical activity.

In closing I leave you some tips for when you eat these beneficial results:
* Try to be in moderate amounts, such as entering in your hand and not a bag, because they contain lots of calories
* Take the opportunity to eat them as snacks between meals to calm the hunger
* Eat different types of nuts
* Varies with almond butter or nuts are not as common as peanut

Apparently, according to studies, the more we consume a variety of different flavors and we tend to want to continue eating and therefore consume a larger quantity of food.

Consumption of food stimulates the production of neuropeptides. Eating foods rich in sugars and fat, stimulates greater quantity of certain neuropeptide Y, a hormone involved in the sensation of hunger. Over this hormone is produced, the greater the sensation of hunger. Studies suggest that when combining many different flavors in one meal, the body produces more neuropeptide Y (NPY) and harder to feel the sensation of satiety. Result: you eat more!