Habit 1: Poor preparation
Preparing yourself with healthy foods such as vegetables, fruits, healthy fats and carbohydrates with wet ingredients. The intent of preparing is providing these materials in the refrigerator or pantry at home, and prepare lunch from home. Always remember the 'weakness' you, if the 'weakness' You are sweet foods and drinks that are rich in calories, prepare the fruit that you can carry everywhere to compensate for sweet taste is always to your liking.
Preparation anything that can help you control your weight? Consider the following tips: Do not fill your refrigerator with foods that are high in calories. Try to prioritize fruits and vegetables included in the permanent resident's refrigerator and your kitchen.
Create your activity outside the home, prepare your lunch from home rather than have to snack on where you move. With you prepare food for yourself, you are easier to measure calories and nutrition that goes into your body, the article only God and (possibly) a hawker trader who knows the amount of the actual nutritional intake of snack foods.
If you are on a diet with a target weight, then prepare the scales at a place easily seen. If you are on a diet for health targets prevention of degenerative diseases, ask for help from family members to prepare the foods you eat, the temptation will be even greater if you prepare your food, unless you are determined to keep eating for health.
Habit 2: Not Consuming Enough Water In
Consuming drinking water helps maintain the health of skin, bones, up to the digestive tract, and function of the brain. There is a direct relationship between hydration with weight loss.
Journal of the American Chemical Society, found that if a person consumes 2 glasses of water each day before meals can reduce weight as much as 1.5 to 2 kg. How much water should be drunk? In a day worth 1.5 to 2 liters. However the amount of fluid intake is highly dependent on your current age. Because the fluid needs of each different age range
Habit 3: Not Consuming Enough Protein
Protein menu People who consume too many carbohydrates in their daily diet would be difficult to reduce weight. Many have recommended that the addition of protein in every meal. Examples are low fat protein like skinless chicken, lean meat, eggs, and nuts. Here are some functions of protein in our bodies:
Protein is a nutrient that is needed by the body so that the adequacy figures must be kept. Almost all chemical processes in the body need protein. A variety of small molecules and ions in the body are transported by proteins. Coordination of all four limbs we need protein. Antibodies in our body that are useful for attacking bacteria and viruses that enter as well in the form of protein.
Protein also serves to provide the materials that are critical to the growth and maintain the body's tissues and regulate the continuity of the process in the body. Protein is also a source of energy if its requirements cannot be met by carbohydrates and fats, to the formation and repair of cells and tissues, as well as to help the wound heal.
Habit 4: Eat higher calorie beverages
Obesity, high-calorie cola drink in question is a sweet drink or soft drink cans. Replace these drinks with water, tea, or coffee without sugar. Reduce also drinks containing alcohol,
World Health Organization (World Health Organization / WHO) confirmed that the recommendation body's need for sugar is 5% of the total caloric intake requirements. Such caloric needs of the body are 2000 calories, then the requirement is 25.8 grams of sugar per day
More and more evidence supporting the relationship increased consumption of soft drinks with a variety of chronic diseases such as diabetes. What exactly is the content of soft drinks is associated with increased body weight and diseases such as diabetes?
The use of high-fructose corn syrup in soft drinks is thought to be some of the key elements that can cause diseases such as diabetes. Consumption of fructose led to the development of insulin resistance. Both of these will accelerate the fatty liver and type 2 diabetes.
Habit 5: Lack of Sleep
A study that examined by the Case Western Reserve University revealed under women over the age of 16 years who slept 5 hours or less, have an average weight of 5 kg more weight than women who slept 7 hours or more.
In addition, lack of sleep triggers a reduction of the amount of the hormone leptin and an increase in the hormone ghrelin, which triggers hunger this process.
Actually, when we talk about sleep duration, which has lead to the risk of being overweight or obese is not just a short sleep duration is 5-6 hours.
However, long sleep duration is 9-10 hours or even more than that also increases a person's risk of becoming obese.
The risk of obesity in people who sleep with a short duration is of 27%, while for the long sleep duration is of 21% (Chaput et al, 2007).
So, actually increases the risk of obesity both with less hours of sleep or to sleep longer hours than the recommended.
Habit 6: No Breakfast
We recommend a healthy breakfast within 2 hours after getting up in the morning you consume food. Breakfast is important, since the body can initiate rapid metabolism, which affect the process of burning calories better.
The reasons such as "I do not have time in the morning" or "I can not eat in the morning" would often complain of by someone, but in fact when we skip breakfast, a lot of losses that can arise in us, who can be influential on mood, weight and health. According to a journal published in The National Weight Control Registry, breakfast effect on weight loss.
Habit 7: No Record
To attempt to reduce the weight of other things that you can do is to record all food consumed. Because by looking at the record, to later allow you to be reviewing where your mistakes. Additionally, if you have a record you can be more stimulated to more spirit to pay attention to things that trigger obesity.
Notes like how mean? Make a kind of 'diary' for the food and drinks you regularly. Write the name of the food and drinks are equipped with the date and time of consumption. Make notes also with the development of your weight from day to day. This is to allow you to compare the process intended to be run well
On a weekly basis, review and reread your notes. Thus, you can observe where the habit of eating wherever and whenever that turns out to be the culprit of obesity and weight gain you.
8 habits: Not Sports
Only by controlling eating exercise alone can not immediately reduce the weight, as well as the results obtained by the health tend not proportional. But with regular exercise such as running, swimming and weight-training, they can lead to burning calories and speed up metabolism.
Inactive lifestyle is now a health issue that is getting faster growing and includes factors that cause a wide variety of non-communicable diseases in America, including obesity, heart disease, diabetes, hypertension, cancer, depression, and osteoporosis. Based on data from Indonesian Basic Health Research in 2007, the cause of most deaths caused by non-communicable diseases, and the three main disease is stroke, hypertension and diabetes.
Well, you know, let the sport. Let free from the risks of the disease and at the same time maintaining your weight.
Habits 9: Easy Giving
Happenings initial motivation is to get you started. Become a routine habit is the thing that makes you survive. Therefore, do not easily give up!!!!
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