7. The monotony works
If you thought that eating a wide variety of foods is effective, we feel disappointed. The variety stimulates the appetite and the more food choices, the more you will eat. It is best to follow a precise scheme that is repeated every day. However, to avoid boredom could vary the menu on weekends and special occasions.

8. Beware of carbohydrates morning
Many of the products we eat at breakfast (white bread, donuts, cereals) are the worst enemies of the diet. The expert opinion is divided on this, but some believe that certain carbohydrates that cause hunger and eating in the morning you will be hungry all day, but eat protein at lunch. Studies show that replacing cereals and white bread in the morning for eggs, yogurt or fruit, helps you lose weight considerably.

9. The exercise is not what you think
It may sound like blasphemy but the exercise is not the best way to lose weight, but gain it prevents this and helps redistribute the percentage of body fat. This is because weight loss with exercise is slow. To burn 3,500 calories (equivalent to almost half a kilo), you would have to walk 30 minutes for four weeks. Another point is that when you start to practice your body finds a way to recover, for example, gives you more appetite and eat more, or perhaps you move less at home.

1. Beware of soft drinks
If you drink a can of soda (140 to 150 calories) every day, after a year there will be 50 000 calories eaten up almost 7 kilos over (simple mathematical calculation!). Liquid calories do not suffice anymore because fat and calories so strong and the body tends to ingest more fluids to not feel full.

2. Record what you eat
Easy to forget everything we eat. Especially the “traps” that we do. Believe it or not, studies have shown that carefully record everything you eat and drink, help you lose weight and keep it later. Try it!

3. Weigh yourself often
Contrary to what many think, weigh yourself is often a good tool against weight. Did you know that most members of the National Weight Control Registry are weighed once a week and almost half do it every day?, The result is that the average has lost almost 30 kilos and has remained for six years.

4. Consume volume, not calories
A study by the University of Pennsylvania showed that to be satisfied is that eating certain volume. The key is eating less but eating foods that contain few calories in relation to their weight. The best for this purpose is high-fiber food and water as vegetables and fruits.

5. Pay attention to portions
Size matters and much … If we are accustomed from childhood to eat large portions, we will continue with the habit of eating more than our bodies really need.

In this article I will try to provide some useful observations given a healthy weight supplements.

Well if we dig into the market in weight loss supplements and research, we will find two basic types of supplements available – chemical weight loss supplements and herbal or natural supplements weight loss.

The first type is known and approved ways to assist in weight loss for obese people and really helped in their weight-loss routine.

There are a few of the most recognized brands of chemical supplements, such as Phentermine or Xenical or Meridia – all based on chemicals that affect your body weight in some ways action.
For example, Xenical acts like a fat blocker. It is known to reduce to 25% by weight if used correctly. The pills are considered suitable even for long-term weight loss.

Or Meridia, chemicals that affect our brain to increase metabolism and suppress appetite. Supplements are also shown effectiveness in patients with obesity.

Unfortunately, weight loss by using chemical supplements is not a healthy way to lose weight for sure. Chemical combinations have side effects and in some cases can affect our health badly. They used the usual doctor’s prescription and only in case the patient does not have a serious medical condition.

Another group is the natural weight-loss supplement, also known as herbal medicine. Weight loss supplement is really a mixture of natural materials or both natural and safe chemical components that are designed for maximum influence overweight.

The only serious thing to mention here is that not every “natural” safe components for your health. Famous example of ephedra or ma huang – ingredients that are used in many weight loss supplements as a metabolic enhancer and thermogenic as well. Only after several cases of fatal and severe side effects reported by many people using ephedra, it has become clear that not all components of a healthy nature for actual use.

Ok, that’s not bad at all – here we have some natural ingredients that you may consider as a healthy support to reduce your weight. They are widely known – it is the Hoodia Gordonii, Green Tea, Chitosan, Garcinia Cambogia, fiber and some others … Although most of them have not thoroughly researched to prove their ability to lose weight, they show real efficacy with many people who use them in supplement form and get a positive result of weight loss.

So a simple recommendation – if you are not morbidly obese and in need of serious medical aid, natural supplements weight loss is a healthy way for you to make weight loss faster and easier. But not too much rely on “magic bullet” and use it in conjunction with diet and exercise routine.

Herbs carefully selected components and dangerous weight loss supplements only from the reputation of brands and distributors.

If you plan for a party …

- Schedule at least one intense workout or long or both at the end of the week to offset the extra calories they consume during the weekend.

- Rest your typical workout and try the cross country, or some kinds of tubes, or a dance. Burn more fat because it places the demand in different muscles. Nothing instead of your typical session on the elliptical machine, or play basketball or football.

- On Saturday and Sunday trying to maintain a healthy breakfast, even if you arise later. This will speed up your metabolism. Success in weight control is closely linked to a good breakfast.

If you plan to relax at home ….

- Weigh yourself on Saturday morning and plans to do so again Monday. Some research suggests that those who are weighing a better weight control

- Variety is the key to a healthy diet. Restrict or replace snacks for healthy snacks such as almonds, corn flakes or fruit.

- Try to remain meals in the kitchen. If you are in front of your nose to eat more.

If you go to a bar …

- Do it on a full stomach. If you go without eating your food choices are poor and have more chances to eat junk food

- Alcoholic drinks have calories, perhaps the best choices are beer or wine.

- Budget: Put a limit before the night begins. Then alternate the drinks you consume with soda or mineral water. You will drink less alcohol and do not go so far from your goals.

- Rests. Lack of sleep can wreak havoc on your metabolism and cause you to eat more, especially after a night in which he drank.

If you plan to eat out

- Do not waste your calories. Save the calories for the meals do not eat often or never tried at home.

- Drink with dinner, not before. A drink before eating predisposes you to eat things that really do not want, it’s like to stimulate the indulgence

Spinach and other vegetables are some of the wonderful foods supplied by nature because it gives us many essential nutrients including: vitamins A, C, D, E, K, minerals like iron, potassium, magnesium, phytonutrients such as betaroteno, lutein and zeaxanthin

Include green leafy vegetables in our daily diet is a good way to get the following benefits:
1. Exceptional health benefits

A diet rich in green leafy vegetables is associated with a range of health benefits, including health of the eyes, bone, cardiovascular, protection against cancer, protection against diabetes and improved immune system.
2. A rich source of iron

Besides meat, there is no other source of iron than green leafy vegetables. Iron is vital for our welfare, as it is the iron in red blood cells which carry oxygen around the body. Anemia occurs when there is insufficient iron, and this causes the associated feeling of fatigue in our bodies, that are not getting enough oxygen for proper operation.

3. High fiber content

The plant-based foods generally have high fiber content, unless overdevelop, in which case they are deleted. Fiber is an indigestible carbohydrate, such as cellulose, which has many benefits in a healthy diet and more regular digestion and makes us feel satisfied longer. This is a great benefit when it comes to reducing the total calories. Fiber is also important for the proper functioning of stomach and intestinal tract.

4. They are low in calories

Most leafy vegetables are not high in calories. You can eat a generous amount of vegetables without worry as long as no seasoned with high fat dressings like mayonnaise, butter or the like.

5. They have a low glycemic index

Although vegetables contain carbohydrates, are composed of very complex molecules. These must be broken down in the stomach before being absorbed as glucose in the blood. This, and the fiber containing vegetables prevent that cause a sudden rise of blood glucose.

Weight control based on the glycemic index highlights the importance of eating foods that do not shoot the blood sugar. When this happens again and again, it happens the excess blood sugar that our body can not use. The result is that they become fat deposits and can lead to diabetes.

Foods that are digested so quickly also have another effect: it makes us feel hungry very fast leading us to overeat.

Then, include green leafy vegetables, is an excellent choice for weight control. Vegetables take longer to digest, keeping us fuller longer. They do not cause sudden elevations in blood sugar, no calories and have a lot of health benefits.

chrome swing does not stimulate the metabolism and has no thermogenic action. By cons, he is able to oppose the increase in blood glucose that occurs when a meal rich in carbohydrates with high glycemic index are consumed, thus helping to prevent tipping metabolic mode of fat storage . This does not mean that to lose weight, just take chromium while continuing to eat regular meals rich in carbohydrates with high glycemic index. A study of patients treated for diabetes type II indicates that the daily intake of 1 000 mcg of chromium associated with antidiabetic medication further improves insulin sensitivity and glycemic control that the drug alone. Chromium has also reduced the weight gain usually associated with this type of treatment and decreased fat accumulation abdominales5.

Chromium fights the urge to snack

Mood swings, carbohydrate cravings … sometimes the signs of depression not identified that may be associated with weight gain. Supplementation with chromium picolinate reduces these compulsive patterns, fatigue and depression by eliminating hypoglycemia. Insulin may indeed be the link between the desire to snack and depression. By increasing the response of insulin, chromium can combat depression and cravings grignoter6.
Chromium prevents muscle wasting

Some data suggest that chromium promotes fat loss and retention of lean muscle mass. Austrian researchers have evaluated the effects of chromium yeast and chromium picolinate on muscle mass during and after weight loss induced by caloric restriction for 8 weeks in obese patients without diabetes. The lean mass of the subjects taking chromium picolinate increased and decreased body fat.
In a crossover study, controlled against placebo, researchers at the Medical University of Georgetown have shown in women during 8 weeks taking 600 mcg daily of chromium bound to niacin, a significant loss of body fat while the mass lean (muscle) was spared.

Forskolin stimulates lipolysis

Forskolin is derived from the plant Coleus forskohlii traditionally used in Ayurvedic medicine to treat many health problems like asthma, hypertension, eczema, psoriasis or heart failure.

Action on the lipolytic cascade

Forskolin acts primarily by activating the enzyme adenylate cyclase, increasing cyclic adenosine monophosphate (cAMP) in cells. It belongs to a class of substances, that of secondary messengers, involved in cellular regulation. Increasing cellular cAMP leads to many physiological and biochemical effects. Among other things, increased levels of cAMP has the effect of activating the protein kinase dependent on cAMP, which in turn activates hormone sensitive lipase which breaks down fat and releases into the bloodstream as acid fat free. This process is commonly called cAMP cascade or waterfall lipolytique7.

Obese people produce less cAMP

Balanced Research College of Medicine, State University of Pennsylvania found that many obese people had lower production than normal cAMP. Furthermore, studies in vitro and in animals have shown that forskolin stimulates lipolysis (the breakdown) of fat cells. Based on these data, researchers have hypothesized that forskolin might be an effective agent for weight loss, particularly among subjects with impaired cAMP production. A small study seems to confirm this hypothesis: Six overweight women took 25 milligrams of forskolin (capsules of 250 mg of an extract forskohlii standardized to 10%) twice daily for eight weeks. At the end of the study, subjects had an average loss of 5 kg and percentage body fat had decreased by nearly 8%. During testing, levels of blood pressure also tended to diminuer8.

Forskolin stimulates the thyroid

Forskolin has demonstrated its ability to increase production of thyroid hormones and stimulate their release. Through this, forskolin enhances metabolism: this could be one mechanism by which it promotes weight loss.

Hydroxycitric acid from Garcinia cambogia extract acts on fat and satiety

The pericarp of the fruit of the Garcinia cambogia or Malabar tamarind, contains hydroxycitric acid (HCA), an organic acid similar to citric acid which acts on the absorption and synthesis of fats. Studies in vitro and in animals indicate that it inhibits the action of the enzyme ATP citrate lyase, essential for lipogenesis.

In fact, HCA inhibits the conversion of carbohydrates into fat by binding to ATP citrate lyase. It reduces this way the production of triglycerides and low density lipoprotein while promoting the formation of additional glycogen. Finally, HCA reduces the production and storage of fat in the body.

The fucoxanthin the brown pigment is found in large quantities in the brown algae Undaria pinnatifida, or wakame, used in salads and Japanese miso soup. Researchers at the University of Hokkaido, Japan, just to demonstrate that fucoxanthin burns fat very effectively. Working with mice, Japanese scientists have successfully demonstrated that by stimulating the production of a protein, UCP1, able to oxidize fats and to promote their degradation, fucoxanthin could help weight loss of 5 to 10%. They also demonstrated that it stimulates the production by the liver of mice with DHA (docosahexaenoic acid), a fatty acid of omega-3 known to reduce levels of “bad” cholesterol LDL1 2.
Two double-blind studies, controlled against placebo were tested on 150 overweight women the effect of concentrated fucoxanthin combined with a diet providing 1 800 kcal. The subjects were followed for 16 weeks. In the first trial, the group supplemented with fucoxanthin lost an average of 7 kg, as against only 1.5 kilograms in the placebo group. In the second study, the metabolic rate of subjects taking the fucoxanthin was significantly higher than placebo.

The glucomannan induces a feeling of satiety

The glucomannan, a soluble dietary fiber with a particularly high viscosity, is extracted from the Konjac root. Taken before meals with water, glucomannan binds to water in the stomach and small intestine to form a gelatinous mass, viscosity slowing the absorption of sugars and inhibits the reabsorption of cholesterol excreted by intestinal the liver. It also induces a feeling of satiety and reduces the amount of calories absorbed.
A clinical trial in double blind placebo controlled cons showed that obese subjects who took one gram of glucomannan before each meal for eight weeks had lost 2.5 kilograms. During this test, subjects did not change their eating habits and physical exercise. The total cholesterol and LDL were also reduced respectively by 21.7 and 15.0 mg / dl in the group supplemented with glucomannan. No secondary reaction was rapportée3. Several other studies have confirmed that the glucomannan modestly reduced weight, compared to a placebo or a single system. The total cholesterol and LDL, together with postprandial insulin and glucose levels were reduced significantly when taken before repas4.

Chromium potentiates the effect of insulin and reduces cravings for carbohydrates

Chromium is an essential mineral that improves glucose tolerance and insulin resistance while lowering levels of blood sugar. It could also have a beneficial role on the lipid profile: it reduces levels of LDL cholesterol, total cholesterol and triglycerides, while elevating those of HDL cholesterol.

Oatmeal and oat bran.

Oatmeal contains soluble fiber, which reduces low density lipoprotein (LDL), LDL “bad”, contains lecithin which emulsifies fats turn into blood, allowing better transit and expulsion, for which these conditions make Avenal one of the pillars in the fight against excess body fat.

Walnuts, almonds and more.

Studies have shown that walnuts can significantly reduce blood cholesterol and triglycerides, overweight and responsible for serious diseases.

These nuts are rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic, almonds and some other nuts appear to have a similar effect, are protective of the heart.

Fish and omega-3 fatty acids.

Omega-3 fatty acids have been scientifically proven extender effects of blood fats, and its main supplier in the diet of cold water fish or blue, so it is a food par excellence when it comes to creating a complete diet , healthy and acting directly against obesity, and also strengthen the heart and brain. Also found in vegetable oil Canola and flaxseed.

Olive oil.

Olive oil is more than food, since it is considered both a drug, whose main effect as mono unsaturated fat is to decrease the bad cholesterol or LDL, and hence their effects on heart health, blood pressure, leads in health benefits, including weight control.

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