Cardiofitness: improve fitness and burn fat

If you go to a gym, you choose a training form that suits your needs and objectives. Basically there are two forms: cardiofitness and strength training. If your goal is to lose weight, cardio is the best choice. How do you do that best?

In most gyms there are plenty of devices with which you can put together a program that fits your goals. In strength training you do short-term exercises that mainly improve your muscle strength. The action is heavier than with cardio. With cardiofitness you do a light exercise for a long time and you train your endurance.

But with cardio you do not only train your endurance, but you also burn fat and thus fall off. The devices that you can use to do cardio fitness are: bike, cross trainer, rowing machine, scooter and treadmill.

The key for fat burning is in the heartbeat with which you train. If you keep a heart rate between 55% and 75% of your 'maximum heart rate' your body burns the most fat. If you raise your heart rate higher, you burn sugars and not fat, because your body then asks for a quick fuel. And sugars deliver energy faster than fat. So if you want to lose weight, the intensity does not have to be that high.


But is your maximum heart rate?
There are methods to determine your maximum heart rate very accurately. A sports doctor can help you with that. But you can also make a simple calculation, with which you can also determine a starting point to tailor your training to:
220 - age = maximum heart rate
Take this number 55% and 75% and you have the limits where you have to stay.


Calculation example for someone of 40 years:
220 - 40 = 180
55% of 180 = 99
75% of 180 = 135
Your fat burning zone is therefore between 99 and 135 heartbeats per minute.



In the case of cardiofitness it is therefore advisable to work with a heart rate monitor. Even if you go jogging or cycling (outside a gym), you can of course keep this heart rate calculation.



Efficiency
Do you want to get the most out of a cardio workout, then sport 3 or 4 times a week for about 30 minutes and let it go up to 5 or 6 times a week 45 minutes to an hour.



Eating after the training
During cardiofitness it is wise to drink regularly to prevent dehydration (dehydration). If one wants to lose weight, one should not eat abundantly after cardiofitness, but at most consume easily digestible food.



Do you stimulate fat burning or endurance? Know your heartbeat

With knowledge of your heartbeat you can train more towards your goal. Because training in a light heart rate zone has a different effect on your body than if you keep just below your maximum heart rate.


In order to determine your optimal training heart rate, you first need to determine your maximum heart rate. The maximum heart rate is the number of heartbeats per minute above which your heart can not come, regardless of the level of effort. You can make a rough estimate of your maximum heart rate by the following formula: Maximum heart rate = 220 - age. But the most accurate way to determine it is by performing a maximum exercise test on a treadmill or a bicycle ergometer. You do this under the supervision of a doctor or exercise physiologist.


Aerobe versus anaerobic combustion
After you have determined the maximum heart rate, you must take note of a number of important concepts to understand what the training effect per heart rate zone is.


VO2max: the maximum oxygen absorption capacity
Heart rate: number of strokes of the heart per minute
HR max: the maximum heart rate
Aerobic combustion: fuels from your body that you burn with oxygen. This involves the burning of carbohydrates and / or fats

Anaerobic burn: fuels from your body that you burn without oxygen. It involves the combustion of carbohydrates only and leads to the production of lactic acid. The heavier (more intensive) the training, the greater the proportion of anaerobic combustion. You can generally keep this form less long than a training intensity on aerobic combustion.
Neuromuscular system: this system applies to the nerves and muscles and is made up of the following parts: the nerve cells in the spinal cord, nerves in arms and legs, connections between nerves and muscles and the muscles themselves.

“It is recommended that you look at some useful information for you. Please click here”

Healthy eating and energy balance

You are what you eat, is the credo. Good food is essential for healthy exercise and exercise. In fact, it is for a large part the basis of good health. The Nutrition Center has put the famous Schijf van Vijf back in 2016 to new guidelines and guidelines. There are 13 tips for this new Disc. Finally, five themes are important for a healthy diet.

How can you eat healthy? The rules in a row

Boxes of the Disc of Five If you take into account the tips and advice below, you work on a healthy diet.

Eat the recommended quantities from each box.
Eat vegetables daily.
Eat fruit daily.
Choose the healthier lubricating and cooking fats.
Take daily dairy including milk or yogurt and cheese.
Choose plant plasma sources more often.
Eat any unsalted nuts.
Eat fish every week, preferably fatty fish.
Eat weekly legumes.
Limit eating more than 500 grams per week.
Eat traditional enough wholegrain brown bread, and choose wholemeal grain products.
Drink tap water and green tea, and choose filtered coffee.
Add as little sugar and / or salt as possible to your food and drinks.
salt

Salt is found in many products that invest bread, but also in products such as cookies and cakes. 80 percent of the salt that Dutch people consume comes from ready-to-use products. Onomat you get a lot inside, about 10 grams. The Heart Foundation recommends a maximum of 6 grams. Too much salt can increase blood pressure. This can increase the chance of having a heart attack of stroke. Add this to favorites, look at the label and avoid ready-to-use products. In the Zoutwijzer you can find the salinity of products. Look and compare yourself.


Five themes for healthy eating patterns

The basis is that you choose the right foods in the right quantities from the Schijf van Vijf. In addition, important themes are important for healthy eating patterns such as variation, a good energy balance, safety and sustainability of food, and dealing with temptations.



Variation

There is not one nutrient that contains all nutrients to a sufficient extent. Anyone who eats varied food will receive all substances that are needed. Also give this way of eating the risk of ingesting potentially unhealthy substances. In a course of the Disc of Five, do not always choose the same thing. Varieermeer with potatoes, whole grain pasta and brown rice.



Energy balance: do not eat too much and move

Want to know more about losing weight and exercising?
Read the article 'Lose weight? Move, but how? '
Exercising a lot and exercising and not eating too much (calories) is crucial to staying healthy. Someone with too much weight has diabetes and some forms of cancer. With adjustments in how much you eat and how much you have through sport and exercise, you can influence your energy balance.

Dealing with temptations

Want to know more about the influence of physical environment on exercise?
Read the article 'The influence of the physical environment on freedom activity'
Everyone will recognize it, can tempt your environment to unhealthy food. The cream cake that comes from a colleague's birthday. The smell of fries at the station on the way home. In recent years, (unhealthy) food is more available, more prominent and cheaper. As long as this is not necessary, this requires great self-control of people. Concrete tip is to work with an ALS-DAN plan for difficult situations. 'IF I smell chips at the station, I eat my brought banana'. This states that the temptation to move is often not present.



Safe eating

Unhealthy substances and bacteria can occur in food. Chinese mackerel insects to prevent the chance.

Buy perishable products last, pay attention to expiration date and put them in the fridge quickly. Make sure that the packaging is complete.
Wash but always for eating and drinking food, but also after touching raw meat and after toilet visit.
Heat hot food well, especially meat, chicken, eggs, fish and crustaceans. Spoon food that has been warmed in the microwave in between a few times.
Always store perishable products in the refrigerator at 4 degrees. Increasing bacteria is much less quick at a pilsner temperature.
The Nutrition Center has all the tips in a row and can download the 5xsecurity cards to learn more about chicken handling with tones, chicken or eggs.




Durability

A sustainable diet ensures less environmental impact, but also takes into account, for example, fair trade and animal welfare. Eating according to the Schijf van Vijf already takes sustainability into account. Some practical tips:



Eat as much vegetable food as possible.
Do not eat more than you need.
Choose seasonal products and pay attention to country of origin.




“It is recommended that you look
at some useful information for you. Please click here”

9 ways to get rid of your belly fat

You've found the most beautiful cocktail dress or bikini ever and you're super happy. There is only one problem that always makes you very insecure. Your belly? You are not the only one, so here are 9 tips to get rid of your tummy!

Breakfast
Breakfast is the most important meal of the day. If you eat your breakfast within an hour after you get up, your insulin levels will remain more stable. Do not take a sweet breakfast and try to have breakfast at the same time every day. Go for something healthy with a lot of fiber, such as Brinta or wholemeal bread.




Eat every three hours
You may think your tummy disappears when you skip lunch, but nothing is less true. If you do not eat too long, your body does not know well when the food gets food and that's why it goes into a 'survival mode'. Everything you've already eaten stores your body as fat. And where is the fat stored first? Right, your belly! So eat something every three hours so that this does not happen.

Drinking water
The last thing you want when you feel bloated and fat is throwing a bottle of water. But drink it anyway, because your body is being cleaned and the water carries off all the waste. Make sure you always have a bottle of water in your bag.




Ban the oil
Do you always bake with a good dash of olive oil? Do not! Try to bake without oil or with other means such as coconut oil. If you use oil, first make sure it is hot in the pan. In this way your meat and vegetables will absorb less fat than if you bake it in cold oil.



Walk
Do you have a job where you always sit? Then try to get up every 30 minutes to walk somewhere. For example, go for a glass of water or check your make-up in the bathroom. Also take the stairs more often instead of the elevator. They are small things, but they make a big difference!



Train with interval
Running for an hour in a row, not only boring, it also has little effect. Whether you are running, doing squads or cycling; for each exercise you can do it very intensely with intervals.



Do not eat anything before bedtime
You know, of course, that you do not have to work a bag of chips before you go to bed, but a healthy snack is not smart. You would prefer your body to burn fat at night than to burn your evening snacks. So make sure you are no longer in the kitchen after eight o'clock in the evening!



Weightlifting
Cardiofitness is of course good to lose your belly fat, but weight lifting just like that. Your body makes muscle mass and the more muscles you have, the more efficient your body handles calories and burns your fat. You can also eat more in this way without having to arrive.



Take it easy with alcohol
There is nothing wrong with the occasional wine with friends, but remember that every wine sits on your stomach. Alcohol is actually consumed as sugar and sugar eventually turns into fat. So see a bottle of wine as a pack of cookies. (Oh no!)



“It is recommended that you look
at some useful information for you. Please click here”

Tips to stay nice and healthy

You often hear many young girls calling: "I MUST fall off!", While they have a healthy BMI. Much weight loss and strict eating is an absolute no-no for most girls, but staying on weight and looking nice & healthy is good.


That's why in this article a number of tips and do's and do not from Simone to stay on weight and eat healthy. She herself lost about 10 kilos in a number of months and went from size 42 to size 38. With the help of these tips & 'tricks'! Simone: "I do not hunger myself, I am just a big eater, but I live very healthy. I do not do sports (although it would be better if I do) and in terms of drinks I mainly drink diet coke, coffee, water and other light drinks. "


Simone's tips:

- Each pound goes through the mouth, a moment on the lips - forever on the hips ... They are all proverbs that really apply for 100%! You do not get fat from healthy food, but from unhealthy food!


- Do not eat anything anymore after dinner! And no, this does not mean that you have to go hungry. Everything depends on the time you go to sleep and of course when you eat your dinner.


A small example of an ordinary school / working day: You eat a good meal at six o'clock in the evening (with soup, potatoes / pasta / rice, vegetables and meat, and why not: a dessert), and you go half eleven to bed. Your body has enough time during these hours to digest the food, which also means that no undigested food will become 'fat'! But if you plan to make it later (you go out, are with friends, etc.) it is natural that you eat later, or later eat something small and nutritious. Because suppose you are sitting on the couch with friends at ten o'clock in the evening and you have had your last meal at six o'clock. Just then the coffee table is full of chips, cookies, nuts ... you name it! Of course you will be feasting on this if you have not eaten anything nutritious since hours. Eat an apple after dinner (or take one!), A sandwich, an egg cake or a cup of yogurt. It will then be much easier to resist all those goodies (and especially if you know that you have a hard time at such a time).

- It is NOT impolite not to cut off a piece of cake, snacks, tasty drinks (often with lots of sugar and alcohol) when someone offers this to you. Everyone will understand that you want to pay attention to your weight, maybe they will even join you!


- A greasy bite once a week is best! Go to your favorite snack bar for that delicious fries special or hamburger: as long as this stays with once a week there is no dirt in the air.


- DO NOT weigh yourself every day: you will not see results quickly, which will also have a demotivating effect on yourself. When you have eaten Chinese the day before, you will soon weigh a kilo more, although you have lost that kilo the next day! You also have to weigh yourself just after you have risen. Logically, of course, because in the evenings you carry all your food from the full day with you. I weigh myself once a week: Saturday morning, just when I've stood up.



- Once you have reached your goal weight: avoid the yo-yo effect! Many girls are falling off, but this happens again in no time. The trick is to really go for it and think: "I want to stay on weight now!"



I will describe my own tactic: as mentioned above I weigh myself once a week (on Saturday morning). My goal weight that I have achieved is 65 kilos. When I weigh 65.5 on that Saturday morning, I do NOT say to myself: "Okay, it's only half a kilo". Because that's how it starts to arrive ...! What I say to myself is: "Simone, next week you weigh 65!" And the following week I pay extra attention to my food: a little less sinning, less snacking, drinking less alcohol ... And then the logical effect is that I get a small gift when I go on the scale that Saturday morning and 64, 6 kilos (for example) see stand. And then I allow myself to sin a little more that week, or just go shopping. And that's how it has been for several months: with success!

- Everything with MATE: a handful of chips is no problem, but leave that big bag in the cupboard!

- There is nothing as bad as not to have breakfast. Your metabolism will get started, which will burn your calories throughout the day! Always a good, preferably hearty, breakfast.

- DO NOT buy new candy / chips / chocolate: if you do not have it in the cupboard, do not eat it either!

- And finally: SIN! All the above do not mean that you should not sin. You will greatly enjoy a handful of chips, a piece of chocolate or a cookie if you eat it occasionally! That is the magic word: occasionally. Never deprive yourself of sweets, because you will not last long without sinning; you may even fall back into your old one



“It is recommended that you look
at some useful information for you. Please click here”

10 tips with which you will succeed

With the help of your personal Body Mass Index (BMI) you can calculate whether you are too thin or underweight. That is certainly the case if your personal BMI is lower than 18.5. You can easily calculate your BMI yourself:


Body weight in kg: (body height in meters X length in meters)
Example: weight 66 kilos, length 1.80 m = 60: (1.80 x 1.80) = 20.37 so BMI = 20.4


The causes for underweight can roughly be divided into 3 groups: malnutrition, physical disorders or mental disorders. Underweight can eventually have harmful effects on your health. It is therefore important to find out the possible cause of your underweight. You can make an appointment with the doctor. In addition, you can take action yourself to tackle your underweight and get your body to a higher weight. First of all you will have to eat more than what you burn. Strength training can also contribute to weight gain. Do this only under expert guidance. There are special nutritional supplements available that you can use in addition to your healthy diet to gain weight.

Our tips:

1. Make a list of high-calorie products
To gain weight, you will have to eat more than you normally do. On average, you will have to eat about 500 calories daily. A list of high-calorie products gives you a handle to choose something different every day. This keeps your food varied and does not bother you so quickly. You can put donuts, pancakes with butter and syrup, chocolate, ice cream with whipped cream on your list, but rather look for healthy alternatives. Instead of donuts you can, for example, choose muffins with nuts and dried fruit. You can cook tasty and healthy pancakes with oatmeal yourself. Butter can and 100% natural apple syrup is a great choice or make them nice and sweet with Nutella.



2. Eat more products with a lot of calories
To get more calories unnoticed, choose healthy products that contain a lot of calories. An avocado contains an average of 358 calories (source: Nutrition Center). An average mango delivers 300 calories. Dried fruits, such as dates, figs, raisins and apricots, provide a lot of energy and can be eaten, but you also enrich your full yoghurt or porridge.




3. Eat 6 times a day
Eat at least 6 times a day. Divide 3 large meals throughout the day and plan at least 3 times a day for a snack. Keep to fixed times, so that your body will get used to it and your body will gradually adjust to it. Cover your sandwiches generously with butter and 2 layers of toppings. Cheese can be combined with many types of meat. For sweet fillings, choose (homemade) jams of fresh fruits. Your hot meal may contain a lot of vegetables. For example, choose a main meal with wholegrain pasta with minced meat, vegetables and cheese.



4. Eat high-calorie snacks
Examples of high-calorie snacks: (homemade) muffins with oatmeal, nuts and dried fruit, healthy nutty bars, muesli bars, richly filled smoothies, dried fruit such as banana chips, nut mix, natural peanut butter, Energy Cake.

5. Full milk
Drink whole milk in between and with your food, use whole milk in your smoothies or (protein) shakes.



6. Calorie-rich shakes or smoothies
You can make delicious, calorie-rich smoothies with ingredients such as oatmeal, whole milk or almond milk (contains even more calories). Fill your smoothie with dried dates, figs or apricots. Banana and mango give it a fruity taste.



7. Weight gainers
Weight gainers are dietary supplements that you can use to gain weight. A weight gainer averages between 350 and 600 calories (depending on the brand and dosage). Colossus 2500 is a great product to arrive. It delivers 460 calories per dose. The Weight Gainer from Bodystore.nl is also a good product. It delivers 309 calories per dose. If you prepare these shakes with whole milk, 300 calories are added.



8. Eat fast snacks in between
Fast snacks are snacks that you can grab from stock without doing anything else. For example nuts, gingerbread, eggbread, bars. Make sure you have enough of them in stock.



9. Rich sandwiches
Cover your sandwich with a large spoonful of (homemade) hummus with wedges of avocado. This way you get a good number of calories unnoticed. Peanut butter contains about 100 calories per 15 grams (for 1 sandwich). So invest your bread with it excessively. Make a sandwich of 2 slices of bread, generously topped with ham and cheese.



10. Combine different foods per meal
With all the examples mentioned here, you can make different variations per meal. The dried fruit can be combined with the oatmeal porridge with your breakfast, sprinkle generously in your salad in the afternoon or mix with the full kw



“It is recommended that you look
at some useful information for you. Please click here”

Sport sometimes unhealthy

Sports is healthy, but not always! People who exercise too much and too long can just be a lot less healthy than people who do not exercise. Moderate sports is the magic word. But what is healthy and when do you exercise too much? We explain it!


That too much and too long exercise is not so healthy for you, was shown by a study in the journal magazine Heart. In that study are their results of going to effect of activities on the health. Moderate sports was good, turned out - not too surprising.

In one of the studies is part of the follow-up of more than 52,000 people. They examined, among other things, the running of health. In general, runners were 20% less likely to run into young deaths than non-runners.


But: the positive effect of running on health fasting less if runners are more than thirty kilometers per week, of more than six days a week, of harder than 12.5 kilometers per hour. The entrepreneur also discovered what a healthy amount of running is: eight to thirty kilometers per week, at a speed of about 9 to 12 kilometers per hour, spread over three to four times a week. In runners who stick to health of great importance. They were not 25 percent less likely to die young.


Another 'problem' that can arise if you do a lot of sport, is attack on your heart. If you are intense sports, your body burns sugars and fats to supply your muscles with energy. Just like a burning fire, your body also produces 'smoke' in the form of free radicals. It can make a connection with cholesterol and can form a layer of stroke with your heart and blood vessels and damage your cells. Your body can prevent this process for an hour, but even if you are more intensely bent, your body will no longer be able to capture radically.


Of course it is not a good idea to hang your sportswear on the willows, sports want to stay healthy. Overturned, possible, too high, type 2 diabetes, Alzheimer's disease, dementia, overweight and you slow down the old age process. You become and stay stronger, your bones stay healthy and you get a good mood of sports. But you do not have to work fanatically for more than an hour in a row.

If you want to maximize the health effects of sports, then consider these tips:

If you like sports every day ...

... limit spicy endurance training than to one hour a day and listen to your body: if you hurt energy, consider a rest day and / or take a walk and stretch well.

If you like to sport more than an hour a day ...

... limited the intensive part of your training to 45 minutes to one hour. Continue with yoga exercises, strength training of a less heavy activity like swimming - at a leisurely pace.



If you train hard ...

If you are not too tall, you walk kilometers per week. But if you often get up with little energy, your fitness does not improve, your appetite goes down from when you see exercise as an assignment, then you have probably reached your own limit. Use your common sense and try to reduce. Just like your muscles, your heart can also use a rest day. You do not have to lie down, you can also take a walk, or do yoga instead of your cave training.



If you are looking for a workout that makes you healthier ...

... that then this: pull a sprint from 20 to 40 seconds and lower your heart rate to a normal level. Repeat this five to eight times. From research that intensive interval training improves your condition and shape quickly, without the validity.


In short: enjoy sports and do not get frustrated by the idea that you have to make hours per week of having to exercise very hard, so that does not really need to be done.


Change: following the reactions to this article, the term diabetes type 1 has been changed to type 2 diabetes.



“It is recommended that you look
at some useful information for you. Please click here”

Lose weight: the floor

This article is for people who are overweight who want to know more than what you have to do to lose weight. In this article we will discuss how far in your body works exactly.

Losing weight is the result of a good working body. If you read carefully what is in this article, you will understand why:

Jaspers shopping list is the best way to lose weight.
You should not eat too many carbohydrates if you want to lose weight.
Intensive exercise is not necessary to finish.
Your body stores so much body fat.
Losing weight is not so complicated, too many self-indulgent "doengoeroes" believe.
You can compare weight loss with a car. You do not have to be a car mechanic to drive a car, but it is useful to know some of the car (how to change the oil). That is how it is with losing weight. You do not need to know anything about your body, we can not let you know.

I advise you to read this article carefully. If you are not interested in the functioning of the body, then you must do what you have to do. They discussed who this is the right approach.

Body fat
Body fat is, among other things, energy buffer for your body. The moment you get more energy than you clean, you store the extra energy as body fat. If you have no energy and eating is nearby, you can burn your body fat to generate energy as well.

Not all nutrients are even easily stored as body fat. To understand how you can chrome (or not store it in the first place) it is important that you understand how your metabolism works. Metabolism is the process in your body that converts the food into energy.

Metabolism and weight loss
All different types of metabolism take place in the cells of your body. In these cells, what I call are the energy plants of the body. There is such an energy center in every cell. These power plants can convert glucose, fructose, fat and ketones into energy (in the form of ATP).

Two 'types' of metabolism we die in this article treatment are: glucose metabolism and fat metabolism. The glucose metabolism uses glucose as the base fuel for energy and the fat metabolism uses fat as the base fuel to generate energy.

You stimulate your glucose metabolism when you eat (some) carbohydrates and you stimulate your fat metabolism when you eat fat.

Carbohydrates can be divided into two groups: complex carbohydrates and sugars. Complex carbohydrates are simply in grains, potatoes and rice. These complex carbohydrates are processed into glucose in your body. Sugars are in the shape or under other: sucrose, glucose and fructose. Veterinarians are composed of fatty acids, fatty acids, fatty acids and fatty acids.

Glucose metabolism
The energy plants in all your cells consist of two chemical processes. The first process is the glycolysis process (the anaerobic process), this process converts glucose principle into pyruvate. The second process is the citric acid cycle (the aerobic process), this process converts pyruvate concentrate into ATP.

These two processes are linked in succession. This means that the output of the first process is the input of the second process. And so glucose is converted from your bloodstream into energy.

Let's that in the anabolic state as it is called.

During the Citric acid cycle, the substance citrate is also produced as a by-product. Citrate is a kind of feedback mechanism that dates from the body has enough energy. Citrate blocks the enzyme phosphofructokinase in the glycolysis process if the body has enough energy.

If the body has insufficient energy, glucose can be absorbed into pyruvate and therefore no longer in energy. The glucose, which can no longer be processed, accumulates on the cell. This is not desirable, your cell reacts by removing all excess glucose from the cell and adding it back to the bloodstream.

Too much glucose in your bloodstream is dangerous. Now these glucose molecules are no longer or cells in their blood and flowing. We call this linked glucose molecules glycogen. You can only store 70gr of glycogen in your liver and only 200g of glycogen in your muscles. So after 270gr glucose in the form of glycogen you are 'full'.

At the moment this gly

How often do you have to stand on the scale?

I promised you something. Last week I talked about a conversation that Freya and I had during lunch about the weighing behavior of our participants. I thought it was typical, I said, that many people write in their diary that they only weigh once a week. I found it even more strange that participants do this because a dietitian advises.


Well, I must say that I approach slimming in a rather simplistic way. I believe that in my my naivety, losing weight goes better as you eat more and move more and I believe that people who do a session successfully. To me this sounds, honestly, very logical. However, if you keep track of the slimming sites and slimming books, I do, then you regularly read about dying in complete contradiction with my views. Sometimes it seems as if the writers of the books and the creators of the websites do their best to keep the people: "Beware that you do not eat too little, you want to go into the low-energy mode and you arrive," "you should especially not train too hard, because otherwise you want you not to be driven. "

These are stupid advice and perhaps it is Dutch scam. You only have to look around a little bit to see that different opinions are wrong. Werplook is an free in the food diaries or the or very controversial anorexia patients on this website. They eat practically nothing and are so thin that they have to fear them for their lives. The anorexia patients are (not yet) living proof that the low-energy option does not exist and that it is indeed that we do not have enough food and food. "


 For example, I only wrote a piece about this site of this website about heartbeat. It was the best, I had heard, but had not done well. If you train at 50% to 70% of your maximum heart rate then the weight loss was the best, I had heard. Fortunately, there were a few reactions to my message from people who were suddenly with me. What I had written did not work, they wrote, you do fall off when you train harder and more intensively.

The people who die on my copy are of course right. The harder and more intensively you train, how are you doing better? That is why cyclists and marathon runners are also so incredibly thin; this is because they train a lot, long-term and intensively. I was trapped in the pitfall of the lying slimming industry and that is why I had written without saying that losing weight is best if you do not train so hard. If I had thought better, I would not have blindly followed this advice and would have written something else.


Another advice you hear is to stand on the scale at most once a week. This too is an unwise advice. If you have problems, you are a serious business, and it requires your full and maximum dedication. For an optimal result you have to be busy every moment of the day with the idea that you have to redeem. People who only lose weight on Monday morning and Thursday evening, and do not worry about it for the rest of the week, will fail in their attempt. To keep yourself, it is wise to let yourself go and to set yourself concrete goals in the short term.

I promised last week that I would look into the database of this website to see if I can substantiate my statement with numbers. Is it true that people are increasingly losing weight? For those studies I have made a selection of people who have been back on this website for two months and we also have one last week. In short, a selection of participants who had been active in the past two months. Within this set of active participants, I counted for each participant how often he or she has weighed in the intervening time. And watts, the participants get out once a week to detach 2,397 kilograms, while the participants die in the same period more than once a week on the scales are issued, 3.120 kilos are lost.



The Conclusion: people die often weigh themselves, fall more in the same period.





“It is recommended that you look
at some useful information for you. Please click here”

About Weight loss - Tips on weight loss and fitness

Fat burning you need to burn about 9000 calories from your fats (that's about 20,000 calories when you exercise at 75% of your maximum heart rate) you can almost see that you never lose 5 kilos of fat in 2 weeks.You you better lose 15 kilos in a year, whichever comes down, then you lose 5 kilos after a week of crashing and the next month maybe 5 kg heavier than before.


Many people say every pound goes through the mouth, but if you eat too little again, then stress occurs in your body. You slow fat burning, so you burn less fat. If you can not get energy out of your fats, this is taken from your proteins and glycogen. This means that you will lose muscle tissue.

Many diets where you have to eat much less are therefore not good in the longer term. If you want to stay slim for a longer period of time, you should try to change your entire lifestyle.


- Go to sleep on time (physical recovery takes place between 22: 00h and 02: 00h

- Eat 5 to 6 meals a day ** (of which 2 snacks)

- Eat as much as possible healthy (see green and orange group)

- Try to exercise 2 to 3 times per week (strength training and cardio)

- In addition to exercising, try to move for 30 minutes at least 5 days a week

(for example, exercising for 30 minutes at a time, with a minimum of 30 minutes of exercise, I mean 30 minutes. Spread over the day)

* I want to emphasize that there are also good diets on the market that, in addition to a good eating program, also look at lifestyle change.

** If you skip a meal, there will be stress. You then make more enzymes for fat storage and can burn less.

The jo-jo effect:

What is important to know with weight loss is that once created fat cells, they never leave (except with liposuction). So you can lose weight what you want, but the fat cells that you have ever created will not disappear. à ¢ â,¬Å "Yes, but I'm falling off anyway?  €.


Yes, that's right, if you lose kilos, the fat cells will slowly drain. However, it is important to know that fat cells that have been produced also fill up faster. So if you're going to have a diet for a while just eat again, these fat cells will fill up quickly again, so instead of a fast-paced diet, try a diet that makes you feel comfortable and last your whole life. is.

Many people try all kinds of diets to slim down and then get the lost kilos back and sometimes more. This happens a number of times and in the end their metabolism is so low that they have to eat super-cleanly in order to stay on their weight. You have brought your body into an artificial hunger winter and it is in a low-energy mode, purely for survival. Now it's up to you to convince your body that there is an abundance of food, and that it does not have to be so economical anymore. That is why you will have to eat more - step - by - step to lose weight again. Below are some tips for a good metabolism:


1. Go to breakfast: â € œIn the morning, food starts burning, you have more energy during the day and you have less appetite for snacks. Start with a small amount of eg a small bowl of muesli or half a sandwich and build it from there. The reluctance to go out for dinner can last a week or a few weeks, but at a certain point you wake up with a crap!


2. Watch with sugar

Eat less or rather no (table) sugar and products that contain sugar (soft drinks, sweets, sweet spreads, syrup, ice cream, cookies). If you eat less sugar, you will also become sensitive to sweetness. Regular sugar digests far too quickly and gives you a sugar dip. This is due to a too rapid increase and therefore too far down your blood sugar level. This dip ensures (again snacking.



3. Replace white starch products for whole grain products

These products contain a lot of fiber, which improves digestion and bowel movements. They also digest more slowly than the white varieties (including regular potatoes) and thus the energy is released evenly. You will therefore not get a dip (and tasty appetite) after the meal.



4. Eat regularly

Try eating 5 or 6 small meals instead of three large ones a day. The more often you eat, the more your stove is stoked. Your body is regularly energized and will discontinue its efforts to discuss energy and hold it cramply (supply of body fat).



What can I eat the best?

Below, I indicated what you can eat best by means of a red, orange and a green group.

Green means: you can eat a lot (make sure you do not consume too many calories because of this.

Orange means: fine in moderate amounts, but do not take too much of it.

Red means: unhealthy, preferably completely omitted and otherwise rarely eat.

These lists are a guideline to see what you can eat best.



Try not to work too much with a forbidden list, but occasionally take some treats. If you are always busy with what you are not allowed to eat, you will always see it for yourself. Try not to see a pink elephant for you.

Occasionally something from the red group is absolutely not wrong.


Green: - All peoples' products (contain a lot of fiber and vitamins, digest slowly and give a full feeling): wholemeal bread, sweet potatoes, brown rice, oatmeal, etc.

- Protein products (saves your muscles): with little or no saturated fat: low-fat cottage cheese, yogurt and cheese, chicken breast and other poultry without skin, eggs etc.

- Protein-rich sandwich fillings: chicken fillet, ham, smoked meat, boiled or oil-fried egg, all types of fish

- Products rich in unsaturated fats: vegetable oils, such as olive oil and linseed oil, natural nuts, peanut butter, etc.

- Vegetables (contain a lot of fiber, vitamins and minerals - legumes also contain protein and complex carbohydrates). Eat plenty of vegetables at the evening meal, change the type of vegetables. Eat vegetables as a snack and, for example, at lunch in a salad

- Fruit (contains many vitamins and minerals, but also contains (sometimes large amounts of) fruit sugar). Therefore, pay attention to the calories; if you eat 10 pieces of fruit in a day, you will not lose weight. Be especially careful with grapes, which contain twice as much fruit sugar as most other fruits.

- Drinks: (mains or spring) water, vegetable juice, green tea without sugar

Orange: - Honey contains mainly fruit sugar and is a good substitute for eg sugar in tea. Do not take a cheap kind, because ordinary sugar is added to it. Make sure that you do not take too much, just like with fruit.

- Brown bread and other products that are in between whites and wholegrain (cruesli for example). They digest faster than whole grain products and contain less fiber. So you better switch to that peoples variant.

- Sugar and white starch products in small quantities and preferably combined with products from the green group. E.g. a little ketjap through the hot meal, a league a white cracker with a slice of 20+ cheese

- Meat and milk products with normal amounts of (saturated) fat, eg minced beef from which you do not throw away the fat, chicken with skin, full fat cheese as (thin) bread spread, (semi) whole milk

- Sweeteners and everything in it. In itself a good replacement for sugar if you like sweet, but it is and remain unnatural substances and you should not take it off

- Drinks: milk, fruit juice (pay attention to calories, see fruit), thick juice with pulp, coffee, tea without sugar, alcoholic drinks without sugar excl. Beer (if you want to lose weight, no more than 1 or 2 glasses of pw, light soft drinks

Red: - Sugars and everything it contains, this gives a sugar dip and fat storage. This is therefore about ordinary (beet or cane) sugar, not about fruit sugar. So sugar in coffee and tea, sweet spreads, cake, cookies etc.

- Deep-fried products and all products with the ingredients list:

à ¢ â,¬Å "(partially) hardened / hydrogenated vegetable fat / oilà ¢ â,¬Â. This means that it contains trans fatty acids, an unnatural form of fat that is extremely bad for cholesterol levels (eg in French fries, chips, biscuits, cheap margarine, non-natural nuts and a lot of ready-to-eat products.

- Products with a lot of saturated fat: fatty meats with bacon, full-fat cheese as meat substitutes in the warm meal or thick spreads, cream, full curd, butter or chocolate.

- White starch products and potatoes (these digest too fast and give a sugar dip and fat storage, just like sugar: white bread, white pasta, white rice, white crackers etc.

- Beverages: soft drinks with sugar, coffee and tea with sugar, sweet alcoholic drinks and beer

Of course this list is never complete, but in my opinion it gives a clear picture of what is and is not so good for you.


Tips for eating:

- Try to keep track of what you eat for 3 days in a notebook. You will see that you will delete some things afterwards

- Always use all meals at the same place and at fixed times. Eating something different or at other times becomes unusual.

- If you use a smaller plate, you do not have the idea that you eat (much) less. Or do not put scales on the table but scoop up in the kitchen.

- Chew the food consciously. Pause halfway through the meal

“It is recommended that you look

at some useful information for you. Please click here”

We women all find something not beautiful about ourselves. If it is not our wells, then it is our hanging breasts or our belly. A 141 kilos woman from America decided to do something about her negative self-image.

Denise Jolly (34) from California thought it was enough: she just could not be happy with her body and was disappointed. When she walked the streets late at night, she wondered what it would be like to just accept her body and keep it as it is. Would it actually make her more confident? To answer that question, she started the Be Beautiful Project: Denise decided every day for 30 days to take a picture of herself in underwear - in a public place! - with the words 'Be Beautiful' written on her body, to be shared on social media.



Not pretty
"For almost my entire life I have not liked myself and liked it because I'm fat," explains the 141 kilo Denise to Daily Mail. "I've been fat all my life and the chance that I'll become slim is nil." So instead of striving for a mission impossible, Denise chose to accept her body again and return her self-confidence. by placing photographs of themselves online in their most vulnerable state.

30 day challenge
For thirty days, 'Denise' Denise herself by going to her favorite places and posing in underwear to remember every date. "I wanted to do something personal," says Denise about her photo project. The project also involved placing mirrors in different public places, making photographs of her body in the mirror image and redefining this in her head as beautiful. "I made many of the photos myself. The mirror was a way for me to do that and also a way to look at my own body, "she explains. "It was the first time that I really had to look at myself for so long."





Reactions on social media
A big part of the challenge for Denise was to share the photos on her social media. After posting the first photo of herself on which she wears a tight orange slip dress, she felt as if she wanted to surrender. But surprisingly enough (she thought herself), she received overwhelmingly positive reactions; 113 people 'liked' the album on Facebook and dozens of comments from people complimented her with her courage.



Another challenge was to persist in making daily photos while standing in front of a camera was the last thing she wanted at that moment. "I was just sad and did not want to share my body with the world at all," she says.

Inspiration
Despite her emotional state, Denise continued to take pictures, because that was what she had to do according to her, even though she did not feel well. And her perseverance was rewarded: after thirty days of taking pictures, she found her self-love. "I really love myself and I am walking on the street with more confidence," she says. Not only has she strengthened the bond with herself, she has also inspired countless people. "I have received so many letters from people around the world who thanked me and told me that this project gave them some kind of" permission "to see themselves as" beautiful, "she says. "That is really remarkable and I am very grateful for that."

In search of the distinction between fact and fable, Medical Express asked several health experts for their opinion on the trending diets of 2016.

Gluten free

Although some publications claim that the gluten-free hype is over, the opposite is true. Approximately one in three Americans appears to be afraid of gluten and to allow that fear by eating as much gluten-free as possible. Gluten-free products therefore sell well, although there is little evidence that the large user group benefits from it. People who eat less gluten claim to feel better, but this may be because they omit products rich in refined sugars from the diet. The good feeling can also be a placebo effect; you feel good because you change and are consciously busy with food.
Mary Ellen DiPaola, a dietitian at the University of California: "Gluten-free food can be quite a challenge, but it is not harmful if people are left with caloric nutrition. If people replace products with gluten with healthy options such as whole grains, pulses and vegetables, that's fine. A problem arises when people start to believe that expensive gluten-free snacks and sweets are healthier. "

Intermittent fasting
Fasting has been a path to spiritual enlightenment for centuries. Modern intermittent fasting would help to live longer, to reduce obesity and diabetes and to improve cardiovascular health. A popular way is to eat nothing once or twice a week for 24 hours or by not eating for 20 hours and then having a big meal in the evening.
Experts say that weekly fasting reduces caloric intake, but generally they do not fast, because the benefits have not yet been proven and it is not a good way to lose weight in the long term. Lisa Cimperman of the Academy of Nutrition and Dietetics: "We know that during fasting, metabolism slows down, and when people stop fasting, they tend to overeat, and it's a complicated psychological game."


Detox
The popularity of detoxes comes from the promise that especially celebrities propagate about this: rapid weight loss and other health benefits in the long and short term. Experts are skeptical about this kind of cures, because - like fasting - they can not be used for a long time. There is also a risk that people will not get enough nutrients and fiber through such a cure. The idea that we need a detox treatment to cleanse our body is not true. After all, we have our organs for that.


Anti-inflammatory diet
Experts describe 'anti-inflammatory' as an empty term that basically means the same as clean eating or vegetable diets: maintenance of weight and reduced risk of chronic diseases due to a diet consisting of unprocessed products, whole grains, sufficient vegetables and fruit, little added sugars and a good balance in fish and other proteins, carbohydrates and unsaturated fat. This diet is based on the idea that chronic inflammations in our body cause the majority of chronic diseases such as heart disease, cancer, diabetes, depression and even Alzheimer's disease. The anti-inflammatory diet largely corresponds to the Mediterranean diet. Also DASH, this year 'the best diet' according to US NEWS, is a similar diet.

DiPaola: "A healthy diet is part of a healthy lifestyle that can help to ward off inflammation. However, do not think in too direct relationships between food and disease because there are many more factors involved. "



Carbohydrate-poor versus fat-poor
Less fat or fewer carbohydrates? Many researchers are examining which of the two diets is best, and the low-carbohydrate diet seems to be gaining. Actually, according to the experts, it does not matter that much. All diets where you eat less can lead to weight loss. It is more about what you can sustain for a long time. The question you have to ask yourself is whether you value the new diet sufficiently to keep it going for the rest of your life. If the answer is no, you have to try something else
.

Probiotics and other supplements
Supplements promise all kinds of beauty, such as muscle building, fat loss, better mood and a stronger immune system. Probiotic supplements claim to stimulate digestion through healthy gut flora and improve overall health. For most people these - often expensive - supplements are not necessary at all. Only people with a vitamin deficiency or a disease that disrupts the absorption of nutrients really benefit from this. The rest of the people can get all the nutrients from a healthy and balanced diet, according to the experts.


An avocado per day
Last year avocado was the product with the most health benefits. It would reduce the 'bad' LDL cholesterol and the risk of heart disease



It is recommended that you look at some useful information for you. Please click here

4 signals that you have to get from the scale

The scale would only play a minor role in weight loss. Yet this ordinary device drives people to despair. Find out if you have an obsession with the scale.

One day she lets you jump into the air for joy, the other day she makes you deeply unhappy. She can not talk, but they still see you communicating with you. She only has an eye for your appearance, not for your inner self. We're talking about the scale here. How did it happen that a one-sided device drives people to despair? If you use a scale correctly, it can be a lot of equipment. But it is not anymore. Do you recognize the suggestions? Then it's time to get off the scale.



Signal 1: You continuously worry about your weight

If you have the number on the scale of lager then the week before. It is therefore normal that you even find it exciting when you stand on the scale. You want to be rewarded for the execution you have requested. But if you take care of your basic basis, what matters is what the scale is about to give, then you are too obsessed with it.

Signal 2: You weigh more than once a day

It is nothing per day that there is another one to weigh at a time. Your weight is different per day, and can vary due to differences. This way the amount of fluid in your body differs at every moment of the day. It also depends on how much you have eaten and drunk and you have been to or have left the toilet. In women, monthly menstruation also plays an important role. It is therefore not a single note to expose yourself to the capriciousness of your body weight throughout the day. If you are busy with your weight, that you are on the scales several times a day, you are conducting a senseless fight and you lose yourself in things that you have no influence on.



Signal 3: You know about the decimal what you weigh

This third signal is a clear sign that you attach too much value to the scale. If you are on the decimal per day of half a day your body weight, you must seriously consider what you are doing. There is nothing wrong with you wanting to take. But remember that losing weight is still about the average trend per week, per month or per half year. Also realize that kilo of muscles weighs more than a kilo of veterinarian. By screwing up your w short movement, you can get a large size. But I do not always see you in the loss of kilos.

Signal 4: The scale determines how you feel one day

If the scale requires a kilogram less, your day can not go wrong. Are you looking at weight and are not enjoying yourself? This is the clearest signal that the scale dictates your life.



Are the above signals familiar to you? Then it's time to kick the scale. Do not try to weigh yourself for a month at all, or at least a lot less often. Teach yourself to bring other factors into the definition of success in losing weight. The weight loss itself should not be your goal, but it should be healthier in itself. In short, good nutrition and nutrition. Does the scale not indicate what you want? Then ask yourself of your healthy eating and having moved enough. Is the answer valid here? Then trust that your body is going through positive changes and the results will come naturally.




It is recommended that you look at some useful information for you. Please click here