You only get what you put in
This is the slogan of a breakfast cereal that we have in Australia called Nutri-Grain, I saw the announcement last week and I think the importance of understanding the basic functioning of our body.
The heavier you are, the more energy it takes to carry out a task. If you are 120kg and food, energy needs for a 80-90kg person is likely to make that your body breaks down lean muscle tissue and fatDeficit in energy demand. Seem, well, short-term (how to lose weight fast to begin with), but in the long term is likely to win more than what you started, and this weight is fat again, so that they are "fatter" when it started.
So how do you know what your calorie intake should be? The best bet would be to visit your family doctor or dietitian can give you all the information in relation to caloric intake. It could also be a group of weight losssuch as Jenny Craig and Weight Watchers and follow their guidelines, adopted by the World Health Organization.
An overview of the basic energy needs is the following note this is only a rough guide to your doctor or nutritionist before you should consult any weight loss.
50-60kg = 5000kJ [1200cal]
60-70kg = 6000kJ [1400cal]
70-80kg = 6500kJ [1500cal]
80-90kg = 7000kJ [160cal0]
90-100kg = 7500kJ [1800cal]
100-110kg = 8000kJ[1900cal]
110-120kg = 8500kJ [2000cal]
About 130kg = 9000kJ [2100cal]
Parts and pieces
We have all heard that we should eat 5-6 servings of bread / cereal / pasta, fruit and vegetables is 5-7, etc., etc. You learn this in school - is the healthy food pyramid.
In today's society of super-sized meals that we really have the eye, which has lost a true service. Fill large plates and bowls because we are so used to large portions. No wonder there is a highLevels of obesity in the world - you eat all the time. If you have a right portion on the plate there would be as "small" is a surprise.
Used for large portions of food can make it difficult to judge a portion for a meal. Do not worry! You can see there are some tricks to use to think about your body, eat the same "great" you need are used to deceive.
* Measure or weigh your portions will ensure this is that you are right. It is not necessary to use the serviceproposed size, if you want some slightly larger or smaller as a result of them - just be aware of what they consume and do not overdo it.
For example, instead of a glass of 250 ml of juice with breakfast with a glass of 150ml. If you have a higher energy intake, rather than the proposed increase for 2 slices [25g] meat for your sandwich an extra storage drive.
* Use the same sized plate / bowl. By this I mean if you have cereal most mornings can be the samea medium bowl every morning. Once you have your measurements will see crop for a few weeks, how much to give "belongs" to the bowl. By all means, start measuring yourself, just remember to check what you do sometimes - but not to think that they no longer need to measure, I am yours, because it is more likely the judges, while she pours do not deceive you.
* Use smaller plates. We are on large slabs, which generally tend to contain larger portions of food used normal. If you setsmaller portions of food on a plate large, you can [whether consciously or not] feel to deny themselves, resulting in binging or even a sabotage your subconscious good performance. Using a small pot, it is difficult to 'overload' flat and you can think of your body, make-up is not denied. If you put the right to serve a smaller pot, the pot makes it seem 'fillers' and much more, as we used to.
For example, you try to eat ice cream from a bowl of rice. Aregularly serve the ice is about 50 g, in a normal size bowl, seems rather small and pathetic. Now the service 50 g of ice cream in a small bowl of rice and the dish is not only perfect, but you feel like you are deprived of treatment. Even in the case of desserts like ice cream, try eating with a spoon - it will take a little 'more to eat, so you can enjoy more.
* Enjoy your meal with various tools. In the example above the ice, instead ofEat with a spoon to try using a regular teaspoon. It will take a little 'more to eat so that you will like. Try to eat your main meal with chopsticks [ie a wok or pot rice], it takes some 'getting used to, and is about to eat slowly, but you can taste and enjoy what you eat rather than traditional means.
* Use smaller glasses. It works just like the previous point. Most of the windows are larger on a smaller portion drink. Go and measure how much a glass of waterand keep an eye on the amount of juice you should have per serving - you'll be surprised at the difference. Even if you are serving, pour a real you can feel the broken glass "half full". Using small vessels to think u can not be turned off, because the glass is full and not half empty trick torn.
What service?
As I said, we tend to "oversize" our portions. What exactly is a part? Some basic dimensions that are used are as follows [allcups are metric] And do not forget, if you count the calories, you must bring your caloric intake and / or consult the label on the package.
Bread and cereals:
1 / 2 cup dried or 1 cup of cooked pasta / noodles
1 / 2 cup of cooked rice or 1 / 4 cup of dry rice
1 thick slice of bread or half a bagel or a role of great
1/2cup cooked beans / lentils
1 cup corn flakes type Bekki
1 / 2 cup rolled oats or muesli
Meat:
Poultry / Swine [boiled] 75g [the size of aCard Game]
75g of red meat [card game]
Fish fillets Med 1 piece, 100g
Chopped 1 / 2 cup
A small handful of nuts
1 medium egg [55g]
Fruits and vegetables:
1 large potato [the size of a fist, 30g]
Apple / Orange / Pear - 1 medium size
Kiwi, strawberries - 2
4-6 pieces of dried fruit
Oven Chips 100g [fired]
Dairy:
30 g cheese
Milk 250ml
200g low-fat yogurt
Read the label
Always read theLabels for "Serving size 'and' serves per pack / bottle / etc '. And try to stay to serve. Bottled beverages are known to serve more than recommended. Sure, especially if alcohol-free drinks such as Coca-Cola or Pepsi, most people have a 600ml bottle of Coke ... A portion is actually a 250ml.
For example, a bottle of mineral water that I was actually 1.5 servings per bottle. The portion size is 200ml, 150ml, I served in a glass flute with my main meal sogives me the bottle of 'two' drinks. It 'a nice addition to my meal. Cut it so that is ok. It can be devastating if you are counting calories, nutritional information, but should serve and have an energy to the energy per 100 ml [or grams, etc.]
The most important thing to remember to keep an eye on what you do to keep - keep a food diary and track. Food diaries are very useful for us, not only for calorie counters. Now, before saying: "But Sally does not use a thin,Why should I? "-" Thin Sally ', of course, is not a food problem Sally probably already thin and healthy eating in moderation and booting is likely to be physically active Those who lose weight beyond a problem .. and must work at it. It may not be aware of what is in your mouth .... popcorn and soda to cinema ... The bites of some cheeses available in the grocery store. You need to define everything and from there vorzuarbeiten.
If you are notKeep counting the calories or specific diet, such as Akins / South Beach, or until a death Titian or a doctor gave you, then basically you have to follow the food pyramid. If you want to try something different have a go at following the Asian Food Pyramid, will work on a daily, weekly and monthly food. Both pyramids of work on "Everything in moderation", and that is the key to a healthy diet.
Remember: you only what you put in. You eat to fuel your body, notFood for the food.
Electricity sales
So you've eaten all day - which is a great way to start losing weight. However, you must do more to shift the excess pounds, to do this you're going to have to "burn" the excess energy [that means fat]. Exercise is not your only weapon here - the random movement and for the normal home can also play a role.
It 'important to note that during the training are [pressure], there are three important thingsAs a reminder:
1 Consult your physician before starting a course of training [exercise] program. Aerobics are great high, but you need to work with them - you could go up hard to cause injury. It could also be dangerous if you have a heart [or other doctors] have a problem. Your doctor can help put you in the right direction.
2 Do not train [practice] is [or beyond] physical exhaustion. Exercise until you physically ill and training are fine ifare in the Special Forces, but it is not good for us mortals. Listen to your body, the rest if and when you need it and keep some 'water nearby. If you are unable to take an aerobics class to stop and march on the spot. If you try lighter weights, strength training. They are trying to get healthy - not to punish you.
All the energy is 3 / Energy Deal of scale from a daily average of work for a period of time [ie during the week]. Not to worry too much if yougo "out of control" 1 day food-wise [ie eat more calories then you should have, or spoiled on a piece of cake] or miss a workout during the week. The most important thing is to get back on track and not to continue the binge eating, etc. You might be surprised at the end of the week to see what you have lost weight, despite the hiccups. That said, let's see what is the energy burned in various activities.
10,000 steps program
The 10,000 steps per day program operates on the randomActivities and almost always for a daily walk. The average person will burn about 1255-1880kJ 10,000 steps. This is not power walking, just a short walk every day. So naturally, when you walk faster you will burn more energy. In addition, people who are overweight have more energy than those who are in good health with a weight to burn.
kJ burnt [cal] in 10 minutes
Here is a list of activities with their approximate costs kJ [CAL]. These values are based on the number of kJ [CAL] is based burnedweight after 10 minutes of continuous operation by someone who 65kg. If you weigh more than that, you burn more kjs. Each metabolism is different, but the general rule is to put more energy into an activity, the more energy you burn.
Activities kJ [cal]
Aerobics, low impact 230 [55]
Aerobics, resistance to impact 270 [65]
Aqua-aerobics 250 [60]
Badminton 270 [65]
Circuit Training 355 [85]
The cleaning of the house 165 [40]
Window Cleaning165 [40]
Cooking 125 [30]
Cycling @ 9 km / h, 125 [30]
Cycling @ 15 mph 230 [55]
Dancing, ballroom dancing 145 [35]
Dance, Disco 270 [65]
Guide 85 [20]
Food 60 [15]
Dig gardening, 335 [80]
Gardening, mowing-315 [75]
Gardening, weeding, 145 [35]
Gulf 230 [55]
Ice Skating, average speed 210 [50]
Iron 85 [20]
Jogging slowly 335 [80]
Clean the floor 165 [40]
Netball, average speed 290 [70]
Pilates125 [30]
10 minutes per km run @ 630 [150]
12mins per km of track to 525 [125]
Run for 15 minutes @ 375 km [90]
Shopping 165 [40]
Session 60 [15]
Sci 270 [65]
Jumping 460 [110]
Squash 585 [140]
Stairs 460 [110]
Sweep 125 [30]
Swimming, slow 355 [85]
Swimming, fast 420 [100]
Tennis 290 [70]
Typing 85 [20]
Aspiration 190 [45]
Walking, slow 165 [40]
Walking, 250 search [60]
Walking uphillslow 210 [50]
Strength training, free weights, 230 [55]
Yoga 125 [30]
It is recommended that you should for 30 minutes of exercise a day. If this seems too much to begin with, leave. They have three sessions of 10 minutes a day and build from there. No matter how you start - is to remember the important thing is that you do something.
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