A healthy diet does not always make a plan. But it is quite possible to eat healthily to lose weight (the schemes are not mandatory if you want to lose weight). Although research shows that there is no one ideal diet and low calorie diets do not work too (because of the yo-yo after your weight loss), it is difficult not to be attracted by the miracles promised by many advertising schemes that would lose “20 kg in two weeks” (lose as much weight in so little time in any way cause more problems to solve in your institution).

Start the change gradually, starting at home. This is more likely to lead to effective changes in the long term. 3 dietary advice to eat healthier at home to lose weight:

1) Eat more fruit
We recommend that you drink two cups of fruit juice per day. Take two large pieces of fruit from home to work. Take one at breakfast. Drink fruit juice 100% natural (especially juices fortified with calcium and vitamin D). Take the remaining piece to taste when you pause in your work.

2) Eat more vegetables
Vegetables and fruits are as important as each other for their high nutrient content. Go two and a half cups per day.

Take advantage of all the vegetables ready to eat in supermarkets, such as carrots, celery, tomatoes, lettuce and other leafy vegetables and salad and mixed vegetables. Vegetables are easy to cook in the microwave or fry or mixing with lean protein (lean beef, for example) and whole grains for delicious meals low calorie.

3) Choosing more foods consisting of whole grains
There are a variety of delicious whole grains to add to your diet (to replace the white grains and processed grain products). Whole grains such as brown or wild rice, quinoa, buckwheat and whole grain cereals, pasta and bread are much tastier and more nutritious than white rice, white flour and other processed foods.

A fast weight loss diet can be effective for long term weight management. You simply have to learn how to eat properly, and most important, learn portion control. We are so used to “super-size” fast foods, that few of us even know what a normal portion looks like anymore.

A serving of protein, like chicken, should be no larger than a deck of playing cards. If you were served a steak this size in a restaurant, you would probably complain, but this is a normal portion for an adult. Learning portion control and eating slowly is the key to rapid weight loss, quickly. If a normal portion looks too small to you, get smaller plates. A tiny steak on a giant plate is discouraging, but a small steak on a small plate looks okay. It’s all in your perception.

• Decreased absorption of fat:
Aim to prevent or decrease the absorption of fat in the body, specifically in the intestine. In pharmacies and herbalists are many herbal preparations that they intend to use this mechanism. However, the only drug with proven effects in this sense is Xenical, which is used only by prescription in the treatment of people with real problems of obesity. In no case can be used to remove extra kilos, and their side effects are very dangerous.

• ‘Quitahambres’:
There are products that attempt to moderate the appetite from the fibers that swell in the stomach and give a sense of satiety. Usually taken between 10 and 30 minutes before meals. Although not dangerous, are not recommended if you have the delicate intestine, nor can begin to consume large amounts of fiber if we are not used.

To lose weight, consult your doctor, especially if you have severe obesity or hypertension problems. Of course, ask to take you before any product, as the majority does not fulfill the promises announced and can be dangerous.

Escape from the weight loss pills that promise weight loss in a short time and without effort, they sell on TV or the Internet, the formulations and any other product of uncertain composition. Do not let them fool you: you can not lose in two days what has won in months or years, goes against all logic and nature.

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.

Scientists have identified several explanations for these extraordinary results.

Why do we breathe wrong?

The overall conclusion is that the vast majority of the current population is chronically short of oxygen and for various reasons:

* The overall rate of oxygen in the atmosphere has decreased considerably in recent years. Pollution and global warming are the main responsible for a decrease of .002% of oxygen in the atmosphere. A figure that seems insignificant, but accumulated over several years represents a significant impact.
* Chronic stress experienced in modern life reduced respiratory amplitude. Over 90% of the population, particularly in the Western world, takes a breath short and limited to the upper chest.

What is the role of respiration in weight loss?
1 – Oxygen promotes the absorption of nutrients stimulating the metabolism.
Many nutrients are needed to stimulate the metabolism. These nutrients are absorbed in the villi of the intestinal wall. For this absorption takes place optimally, a large quantity of oxygen is required in intestinal cells. If oxygen is not present in sufficient quantity, there may be some loss of absorption up to 70%, resulting in a proportional slowing of metabolism. Once the amount of oxygen available is increasing, it follows a significant increase metabolism, which means more fat burned and eliminated.
2 – Oxygen promotes combustion of fat.
Oxygen alkalinized liquid cell, a quality essential to the transformation of nutrients into ATP (adenosine triphosphate) an essential fuel for energy production. The deep breaths therefore increase ATP production and promote the removal of fat from the production of energy.
3 – Oxygen eliminates toxins that promote fattening.
The rapid elimination of toxins and waste pollution in the body, is important to promote weight loss. When these products are found in excessive amounts in the bloodstream, they slow down the functioning of certain glands like the thyroid and adrenal glands. The body tends to produce more fat to trap toxic elements and protect these vital organs. Fortunately, over 70% of these toxic elements can be converted into gases by the body and be eliminated by the lungs during deep breaths.
4 – The fats combine with oxygen to be eliminated during respiration.
However, incredible as it sounds, and according to a study by the Institute of Boulder Colorado, most of us use only 25% of our lung capacity! This alone is enough to make it difficult to weight loss and reduce the pounds can be lost. The mere fact of placing a breathing limited to a full breath, can double the amount of fat oxidized during burning and respiration.
5 – Oxygen reduces stress and decreases the production of hormones promoting the accumulation of fat in the body.
When blood oxygen levels are high, there is a great sense of calm, stress hormones are deactivated, the pancreas produces less insulin, a hormone promotes fat storage.

How to practice full breath?

With a little practice it is very easy to perform a full breath session. A session of 5 minutes, 3 or 4 times a day is ample to get results. In fact the voluntary practice of this kind of breathing will cause a change of unconscious way you breathe. With time and practice, your breathing usually becomes broader, more flexible, fuller, your blood oxygen increases considerably.

The best way to learn the full breath is to follow an introductory course or simply using an audio recording and follow the directions and pace of the therapist or facilitator.

According to these diets can lose fat without losing muscle mass. It consists of a very low carbohydrate intake for 5 days with two days with high intake of carbohydrates to achieve the super-compensation. Our body provides fat diet very differently to carbohydrates or protein. While our intake of carbohydrates or protein is balanced body use as fuel, fat intake is balanced by changes in body fat deposits.

The American Journal of Clinical Nutrition reported two separate studies on how diets affect the use of fats and carbohydrates and fat deposits. One diet was high in carbohydrates and high in fat, while the other contained very little carbohydrate and fat.

Both studies concluded by stating that as carbohydrate intake rose or fell, was the same with its use as fuel. Moreover, the amount of fat eaten, corresponded to the individual body fat percentage, the more consumed, the more retained.

Note also that in one study the carbohydrate-rich diet contained 20% more calories than fat-rich diet, and yet the subject of high-carbohydrate group reduced their body weight in larger quantities.

The key point is that if our body is always trying to balance their fat stores with your calorie intake, reduce fat intake continuous consumed also achieved our fat deposits are reduced.

When the intake re-balanced with our tanks and reduce body fat loss, go back to alter your diet so that we return to consume fewer calories from fat.

But we must never reduce the percentage of dietary fat below 15% of total caloric nor too long, because this can slow down your metabolism.

In a study by J. Volek and his associates at Pennsylvania State University, found that a diet containing less than 15% of their calories from fat had a direct relationship with low levels of circulating testosterone,