Lose 6 Pounds in 15 Days With The Fiber Diet


Even knowing that a diet low in fiber puts the curves at risk, few people reach the minimum daily dose of 25 grams recommended by the Ministry of Health. This was shown by a recent survey conducted by the Institute Lindberg International with 500 Brazilians from different regions of the country. And you, do you consume enough of these substances to better control hunger and get rid of fats? To know, answer these three questions: you leave the table satisfied, but soon you feel hungry again? Turns and moves your bowels get lazy? Does your body retain fluid easily? If you answered yes to any of them, it is a sign that you, like most Brazilians, need to put on the plate more greens, vegetables, whole grains and other fiber-rich foods. They guarantee more voluminous and less calorific meals, avoiding extra pounds without great sacrifices at the table.

Lose 6 Pounds in 15 Days With The Fiber Diet


But this is only the beginning: fibers can help you in many ways to achieve a leaner body. "They make the body work better as a whole and, consequently, stop accumulating excesses in the waist," says Andrea Santa Rosa Garcia, a nutritionist from Rio that instructed Juliana Paes to exchange the white rice for the integral, as well as add other grains ( lentils, chickpeas) and cereals (quinoa, oat bran) in the diet to dry the last few kilograms left over from pregnancy.

At the request of FIT 360 USA, Andrea elaborated the following menu - she suggests balanced meals with all the important nutrients to the organism, which includes ideal doses of fiber. But to get the expected result, also capriche in the water (drink at least 2 liters per day). "The consumption of liquids is important to hydrate the fibers. Otherwise, they increase the production of gases and dry the intestine, compromising the weight loss. "

Lean and healthy


Fibers help you lose and maintain weight, as well as bring other health benefits. Several studies associate the adequate consumption of these substances with the reduction of risks of chronic diseases, among them cardiovascular, diabetes and some types of cancer. Because they are found in in natura foods (cereals, fruits, vegetables, and vegetables), fiber consumption also enriches food with phytochemicals, components that also maintain disease and premature aging at a distance. Even so, it is not good to abuse. "In excess, the fibers impair the absorption of vitamins and minerals," warns Andrea. However, in the right measure, you only have good reasons to bet on these friendly substances.

How To Lose 6 Pounds in 15 Days With The Fiber Diet


More volume, fewer calories


Rich in vegetables, legumes, grains and whole grains, this 1200 calorie menu ensures a good dose of fiber. So you lose fat without starving yourself. Combine the meals as you prefer and load the fiber mix into a pot to add to meals made outside the home.

Breakfast

Option 1: 1 cup (200 ml) milled rice milk with 1 cabbage. (dessert) of cocoa powder + 1/2 papaya with 1 cabbage. (soup) of fiber mix
Option 2: Functional shake (1/2 cups) of red fruits (strawberry, blackberry, blueberry, raspberry) beaten with 1 tablespoon chia seed (or fiber mix) and 1 cup (200 ml ) + omelette (1 yolk + 2 egg whites) with tomatoes and herbs (oregano, parsley, thyme)
Option 3: Detox juice (1 slice of pineapple beaten with 1 leaf of cauliflower, 1 tablespoon of flaked quinoa (or fiber mix), 1 green apple with peel and 1/2 cup (100 ml ) of water) + 1 tapioca with 1 egg scrambled

Morning snack

Option 1: 1 cup (200 ml) coconut water + 4 raw almonds
Option 2: such (1/2 cup (100 ml) of unsweetened whole grape juice with 2/3 cup (150 ml) of green tea)
Option 3: 1 xíc. of green tea + 1 col. (soup) of sunflower seed without salt

Lunch

Option 1: salad of green leaves (arugula, lettuce, watercress) at will with 1 cabbage. (soup) cubed pineapple, 1 col. (soup) of fiber mix + 2 col. (soup) with lentils + 1 fillet of fish (trout or salmon) roasted with passion fruit sauce
Option 2: lettuce, cucumber and tomato salad at will with 4 boiled quail eggs + 1 full pasta noodle with tomato sauce and basil
Option 3: salad with green leaves at will with 1 cabbage. (soup) of fiber mix + 2 col. (or mashed potato) + 1 medium broiled chicken fillet with 1 strand of olive oil (rosemary, sage, oregano).

Afternoon snack

Option 1: 1 cup. (tea) fruit salad with fiber mix or mix of nuts (1 chestnut, 3 cashew nuts and 2 chopped walnuts)
Option 2: 1 cup. of green tea with lemon + 1 tapioca with 1 cabbage. (tea) fruit jelly
Option 3: 1 pot of skimmed natural yogurt with 1 cabbage. (soup) of granola (or fiber mix)

Dinner

Option 1: whole salad: lettuce at will, 1/2 can of light tuna, 1 cup. (tea) cooked whole pasta, 1/2 chopped tomatoes, 1 cabbage. (soup) corn, 1 col. (soup) of grated carrot and chopped parsley (season with 1 strand of olive oil, apple cider vinegar and salt)
Option 2: salad of green leaves (lettuce, arugula, watercress) with peach palm and cherry tomato at will + omelette with mozzarella (1 egg yolk + 3 egg whites + 1 medium ball of buffalo mozzarella)
Option 3: salad of green leaves (lettuce, arugula, watercress, chicory, spinach, endive, mint, basil) at will, 1/2 cucumber slices, 1 col. (soup) of grated carrot and 1 col. (or alfalfa) + salmon carpaccio (2 large slices) with 1 slice of whole-grain bread (season with 1 strand of olive oil and oregano)

Supper

Option 1: 1 cup. of hibiscus tea + 1 baked apple with 1 cabbage. (tea) of honey and cinnamon
Option 2: 1 seed bar (sesame, flaxseed)
Option 3: 1 cup. (tea) beaten rice milk with 1 cabbage. (dessert) of cocoa powder

19 Ways To Lose 10 Pounds in a Month and Keep it Off


So, what is the best way to lose weight?

The plan described below will guide you through 19 best ways to lose 10 pounds in a month.

Not only will it help you lose 10 pounds in a month, but it will also help you:

Reduce your appetite Eat fewer calories in a natural way to lose weight quickly (without starvation). Improve your metabolism to burn fat.

19 Ways To Lose 10 Pounds in a Month and Keep it Off

Here are 19 ways to lose 10 pounds in a month and keep it off.


1. Set your goals


You set yourself the goal of losing 10 pounds in a month, which is great.

Now you need to plan your diet and exercise routines and set a new lifestyle around this goal.

The more accurate you come with your plan, the better. It is easier to stick with it and be productive towards your weight loss goal.

That is, you would plan how often you exercise each week, what meals you prepare and pack, what snack options you have in stock, and so on.

There are a few tools you can use to keep all your plans in one place in case you need them.

A weight loss journal would be a popular choice.

It usually comes with a fitness area and nutrition section, making all your planning a breeze.

You can also download an app that supports you with pretty much everything from which you need help, from the calorie counting app to the workout plan app.

No matter the tool, it is important to have a concrete, detailed plan to lose 10 pounds in the next 30 days.

2. Start your day with a workout


Researchers at Northumbria University, University of UK, suggest that morning training on an empty stomach can help burn extra calories and 20 percent more fat than working during the day or later in the day.

If you think you need to press the snooze button an hour earlier for your exercise, think again.

Your morning workout can be as short as 6 minutes.

You can do it easily before you shower. And best of all, it's fast, easy and without any equipment.

3. Eat a high protein breakfast


If your morning routine includes a bowl of Cheerios, switching to a high-protein meal such as freshly boiled eggs and smoked salmon can help you eat 175 calories less at lunch, according to scientists from Biofortis Clinical Research and the University of Missouri Department of Exercise of Physiology and Nutrition.

In their research, the high-protein breakfast lovers reported that they felt fuller, happier and less wanted after eating.

Protein-rich foods are weight-reducing compared to carbohydrates and fats because they require more energy in the form of calories to metabolize.

One study found that increasing protein intake from 15 to 30% of their total calories resulted in them eating fewer calories a day and losing more than 10 pounds in 12 weeks.

Need ideas for a high protein breakfast?

Try eggs with spinach, tofu kale or a protein shake. Here are some other high protein foods that you can include in your diet.



4. Drink coffee or green tea


Natural chemicals contained in both coffee and green tea are known to increase fat burning and stimulate the calorie burning process that occurs in the digestion and metabolism of foods.

In other words, coffee and tea are metabolically stimulating drinks that you can enjoy whatever you want as long as you do without cream and sugar.

According to research, the caffeine in them can increase the metabolism by 3 to 11%.

5. Drink water half an hour before eating.


Dehydration can often be confused with hunger.

One way to avoid this is to hydrate simply by drinking plenty of water. This will help prevent overeating.

What is also particularly effective for weight loss is drinking 17 ounces of water half an hour before meals.

According to one study, this habit helps dieters increase weight loss by 44% over 3 months.

6. Cutting out sugary drinks and fruit juice


Soft drinks and even what is called "healthy fruit juice" are loaded with sugar. Avoiding these types of sugary drinks can help you eliminate hundreds of calories per day from your diet.

Don't be fooled by the health claims of fruit juice.

There may be some essential vitamins and even antioxidants in the juice, but they will not replace the empty calories and sugars in this drink.

If you are looking for something sweet, go for a piece of fruit like apple, pear or orange.

Fruits are naturally low in calories, but dense in nutrients, perfect for a weight loss diet plan.

Although you will find more calories in a banana than most other fruits, they are still a healthy, nutritious snack option.

Take a 12 ounce can of Coca-Cola for example. In one can it contains 140 calories and 40 grams of sugar, which is about 10 teaspoons of sugar.

Fruit juice is also no better. You can also easily find 165 calories and 39 grams of sugar (9.8 teaspoons) in apple juice.

These sugary soft drinks are nothing but empty calories.

They are worse than fattening food. Avoiding them can help you lose weight.


Lose 10 Pounds in a Month and Keep it Off
@gi_fitnyc

7. Count calories if necessary


One of the most important questions you could ask when losing weight is how many calories do I need?

This will help you determine how many calories you need to eat to lose weight.

The easiest way to find out "how many calories a day" to eat is to use a calorie counter.

Here are a few weight loss calorie counters that I often use.

Precision Nutrition Weight Loss Calculator

Calculators.org

Another easy way to calculate your daily calorie consumption is to use the following formulas:

To keep your current weight: Your weight in pounds x 10-11 calories = daily calorie content To reach your target weight: Your target weight in pounds x 10-11 calories = daily calorie supplement

For example, if you weigh 150 pounds, you should eat somewhere between 1,500 and 1,650 calories a day to maintain your current weight.

If your target weight is 135 pounds, your daily allowance should be between 1,350 and 1,485.

Please note that no matter what your target weight is, you should never go below 1,200 calories per day.

Even if you lose more than 10-15 pounds, say 30 pounds. Break your weight loss down into 2 phases and target calorie supplement for 10-15 pounds less in, 1 and once you reach it, go for an extra 10-15 pounds less to reach your final target weight.

8. Eat weight loss friendly food


In addition to cutting sugar and calories from your diet, it is also important that you choose weight loss friendly foods.

Certain foods have a very powerful effect on fat burning, metabolism, hunger and even calorie burning.

Basing your diet around weight loss friendly foods is one of the easiest ways to maximize your calorie burning and metabolic efficiency.

9. Choose a smaller plate for your food


Using a smaller plate for your food can help you eat 22% less calories, according to a study by Brian Wansink of Cornell University and Koert van Ittersum of the Georgia Institute of Technology.

They found that switching from 12-inch plates to 10-inch plates results in fewer calories.

It seems that abundance is not just a matter of your stomach, but in the eyes of your brain, so to speak.

10. Eating nutritiously-balanced, healthy meals


A balanced, healthy meal should include a protein source, a fat source, and low-carbohydrate vegetables.

If you compile your meals in this format, your macros will automatically be brought into the recommended range of 20-50 grams per day.

If your goal is to lose weight and fat, always try to target 45 percent protein, 35 percent carbohydrates, 20 percent fat.

Consuming everyone in the right proportions will help you achieve a balanced diet, maintain your energy balance throughout the day and contribute to a longer lasting feeling of satiety.

Also, eat 2-3 meals a day with 1-2 healthy snacks in between.


10 Healthy Snacks for Weight Loss



11. Try intermittent fasting


One of the most popular weight loss methods for weight loss and fat burning is intermittent fasting.

Intermittent fasting is a way of eating that alternates between short periods of fasting (which usually last several hours) and non-fasting.

This eating pattern is designed to help people eat fewer calories and optimize some weight loss hormones.

It works simply because it does not prevent people from eating a certain type of food. Instead, it helps to reduce the number of calories consumed.

As long as you do not eat more calories during the non-fasting periods, intermittent fasting methods lead to reduced calorie intake and help you lose weight quickly.

12. Eat more fiber


One of the main reasons people tend to lose weight quickly when they go on a vegan diet is because of fiber.

When people eat a high fiber diet, they tend to lose weight quickly.

This is because the fiber cannot be digested by the human body, so it passes through the digestive system almost unchanged and eventually reaches the friendly bacteria in the intestines that digest the fiber and turn it into useless energy.

For this reason, the body does not retain the calories from the fiber.

In addition, fiber is also very satiating, which makes people feel full as soon as they reach the stomach.

In addition to weight loss, there is also evidence that viscous soluble fiber attacks and reduces the harmful fat in the abdominal cavity, which is strongly associated with increased health risks such as heart disease and type 2 diabetes.

13. Cook your meals at home


In weight loss and diet, small changes can have a big impact.

Research shows that those who cook meals at home 6-7 times a week eats about 600 calories less, 5 grams less fat and 16 grams less sugar than those who cook dinner less than once a week.

That's about an hour of jogging on a treadmill.

Home cooks, whether on diet or not, are shown to eat healthier.

14. Fill up with healthy snacks


Healthy snacks can be especially practical and useful when the unexpected happens.

Sometimes we are just too busy and don't have time for a healthy meal.

By always having healthy snacks available, you reduce the chances of taking something you shouldn't eat. Instead, you can get a snack that you know you can enjoy without affecting your weight loss.

There are so many healthy choices when it comes to snacks that are easy to prepare and easy to take on the go.

Here are some of my favorite weight loss snacks:

Greek yogurt Whole fruits like an apple and a banana nuts hummus and carrots dips Hard boiled eggs


Lose 10 Pounds in a Month and Keep it Off
@gi_fitnyc

15. Do cardio training


One of the most important benefits of cardio exercises is weight loss.

Cardio burns calories and helps you create the calorie deficit you need to lose weight.

In addition to general weight loss, cardio workouts appear to be particularly effective in getting rid of the dangerous abdominal fat (visceral fat) that is near your organs and can cause metabolic diseases.

Cardio, i.e. jogging, running, cycling, power walking or swimming, is also a good way to burn calories and improve your mental and physical health.

16. Add resistance exercises to your workout


Cardio is ideal for burning calories, but not so good for muscle building, which accounts for 20 percent of total metabolism.

In fact, one of the side effects of the diet is a loss of lean muscle mass.

And if you start losing a lot of your muscles, your metabolism will slow down and your body will start burning fewer calories.

By integrating resistance training and weight lifting into your routine, you can prevent muscle loss.

As an added benefit, strength training will also make your body look firmer and firmer.

Here is a list of weight training workouts that you can do with your own body weight or a pair of dumbbells.

17. Avoid processed foods


One of the easiest ways to lose weight is to cut processed foods out of your diet.

Processed foods are usually high in calories, full of preservatives, sugar and sodium.

Today, food manufacturers are smarter with their marketing strategies to buy these unhealthy foods.

In fact, many processed junk foods are marketed as healthy when they are not complete.

Always read labels and keep away from heavily processed foods.

Always go to a single ingredient as often as possible.

18. Keep a food sheet


Did you know that women who carry a food sheet lose twice as much weight as women who do not?

Use the possibilities of journaling and food recording.

19. It is about changing your lifestyle


Losing 10 pounds in 1 month is a good starting point, but don't just focus on losing weight.

Instead, focus on improving your health by incorporating nutritious foods into your diet that nourish your body.

Crossfit Exercise That Burns More Calories


Many times it doesn't matter the time but the intensity and dedication we give to each training to make it work.

Crossfit Exercise That Burns More Calories


We live in a world in which we are constantly on the lookout for our weight, both for health and beauty, we look for options such as food plans and exercise, there are those who have long practiced various routines but see slow results, but in itself what exercise is the most calories burned?

Today one day a study has shown that is the so-called Crossfit especially the "cindy" one of the most complete and effective exercises to lose weight, as they burn up to 13 calories per minute as indicated by research made members of the universities of Alabama, Georgia and Kennesaw.

Crossfit Exercise That Burns More Calories


Many times we ask ourselves how long is the time that we must train for it to take effect, it turns out that this exercise takes you only 20 minutes to practice, there are several rounds that involve doing squats and flexions one after the other.

Those who carried out the practice within the study burned up to 260 calories in that time, which is actually little but effective, compared to other types of disciplines.

It is clear that for a good operation the main thing is the disposition and the dedication that whoever does it dedicates to it, the good trainings are there but the effort is made by each one.

Crossfit Exercise That Burns More Calories


The research indicated that intense training keeps the metabolism active longer, but this post-combustion effect tends to disappear quickly.

But according to John Porcari, professor of exercise and sports science at the University of Wisconsin, "burning calories per minute is not always the best way to evaluate the amount of energy used in a workout.

That's why according to what your objective is, it's the type of training you should look for, burn energy, look for something more vigorous, burning calories can be something intense with less time, but the important thing here is to stay active a little or a lot but move that will help you to have a healthier future while taking care of your diet.

The Lemon Diet to Lose Weight Quickly and Easily


Today there are thousands of diets that promise to eliminate the extra pounds, this is because humans have an uncontrollable desire to maintain a healthy body and an enviable figure. There is one treatment that has proved quite effective for some people and has become popular for its great results, the lemon diet.

The Lemon Diet to Lose Weight Quickly and Easily


This turns out to be very strict and for many people heavy, in fact it is not recommended to be done beyond 5 consecutive days, as it can end up putting people's health at risk. Even so, it is really effective. It should be noted that the lemon in a purifying food rich in vitamin C, calcium, magnesium, potassium, phosphorus and dietary fiber, apart also contains vitamin B1, B2, B3, B6, iron and Zinc.

This diet consists mainly of diuretic foods such as lemon, which help to eliminate fluids retained in the body. When you make the lemon diet, what you will achieve is to purify the body by expelling excess fluids and avoiding retaining the ones you drink, which results in a drastic reduction in body weight.

How to make the lemon diet?


Before starting, you have to take into account that this citrus will not destroy fats on its own or prevent the body from storing them, what it will do is break the molecules that form the fat to make it easier to eliminate them.

STEP 1

You should drink a glass of warm water with lemon every day on an empty stomach, since we receive its active principles in a better way to purify the organism and alkalinize the body. Try not to use any kind of sweetener with it, the only thing you can do if you notice that lemon juice is too intense is to reduce the amount of juice.

Lemon Diet to Lose Weight Quickly and Easily


STEP 2

The alkaline organism is healthier and more effective for burning fat, which is why lemon is considered an indispensable food to balance our pH and reach the body. So try dressing your salads by substituting vinegar with a splash of lemon.

STEP 3

Most people find it hard to drink water simply because they find it tasteless or boring. Avoid going through a similar situation, with something as easy and simple as including the juice of half a lemon in a bottle of one and a half liters, even so the water you drink will be more beneficial to your health. With this you will be able to purify your organism, since it has an immediate diuretic effect, combats the retention of liquids and constipation.

STEP 4

During the afternoon, it is best to prepare a delicious lemon and cinnamon tea, which will not only improve your digestion and speed up your metabolism, but you will also get an anti-inflammatory effect when you get to feel the belly swollen or some fluid retention.

STEP 5

Remember that the diet must be complemented with a varied and balanced diet in which you can not miss the adequate supply of protein, vitamins and minerals. You must lead an active life, exercise will be a key part. You don't need to go to the gym every day, but you do need to move your body to burn fat effectively and healthily.


RELATED: Grapefruit Diet to Lose Weight


Remember that you don't need to eat a lemon diet full of restrictions that put your health at risk. Lemon should be your complement to make it easier for you to lose two pounds each day because you will have a more alkaline body and improve your digestion.

Protein Sports Supplements, Myths and Recommendations


Protein supplements are consumed by the physically active population seeking to increase their muscle mass. Whey protein, BCAAs and Creatine are some of the most in demand
Protein Sports Supplements, Myths and Recommendations
@nicolamcpherson_


The problem is that they are often used without professional supervision. The effectiveness of some of them, as well as the risks at hepatic and renal level are some of the controversies to which health professionals respond.

There are many sports supplements on the market, and their number is growing rapidly. Solid foods, beverages, in concentrates, isolated or hydrolyzed... Each one of them is adapted to the athlete's situation, has a different amino acid profile and is more or less easily digestible.

Most people who take these types of dietary products seek to increase their sports performance.

"What they never think is that if they consume an inadequate product or in inappropriate doses, not only do they not improve their physical work, but it can be dangerous for their health," says Dr. Nieves Palacios, coordinator of the Physical Activity and Sports Working Group of the Spanish Society of Endocrinology and Nutrition (SEEN).

Muscle tissue contains 40% of the body's proteins. There is a mechanism of protein exchange according to which the synthesis from diet proteins and degradation are balanced according to the needs of the moment. After training, the protein expenditure is greater than its production, so following the recommendations of the SEEN, only if the intake is adequate can a protein count be achieved that reverses the situation.

At least 80% of subjects who regularly attend a gym to gain muscle mass have used protein as the most frequent supplement.

Athletes have increased protein requirements, especially at the beginning of the season. According to Dr. Palacios, the recommended consumption of these nutrients is between 1.2-1.5 grams per kilogram of weight per day, compared to 0.8-1 g/kg for people who do not train. "There is no evidence that intakes greater than 3 g/kg of weight and day improve sports performance," says Dr. Palacios.

Protein Sports Supplements, Myths & Recommendations
@nicolamcpherson_


Main sports supplements

Although there are no official statistics, recent studies on adolescents have shown that at least 80% or more of the subjects who regularly attend a gymnasium on a recreational basis with the aim of gaining muscle mass have used or regularly use protein as the most frequent supplement, says Dr. Juan Marcelo, coordinator of the Sports Supplementation area of the Spanish Society of Sports Nutrition (SENuDE).

Branched-chain amino acids are included in the protein category, while more than 70% of the same sample reported systematic use of creatine. The other great supplement is multivitamins.

BCAAs

Branched-chain amino acids (BCAAs, Branched-Chain Amino Acids) are three specific amino acids (leucine, isoleucine and valine) associated with the processes of initiating protein synthesis and increasing muscle mass. "However, a more scientific look reveals that this is not so conclusive," says the sports nutritionist.

Main sports supplements
@nicolamcpherson_

To date there is no evidence that BCAAs actually improve muscle anabolism

According to Dr. Marcelo, it is important to keep in mind that the BCAAs supplement only provides three of the amino acids, so they cannot build the proteins. "Proteins are very complex structures and do not need just three amino acids, but are built by twenty in different ways combined," he says.

The recommendation today to optimize muscle mass gain would be to eat enough high-quality protein, which is naturally included in BCAAs through food, and only when appropriate through supplementation. "To date there is no evidence that BCAAs really improve muscle anabolism," the specialist concludes.

Creatine

Creatine is a nitrogenous compound produced by the body that can be consumed through foods such as red meat or seafood. It is usually ingested as creatine monohydrate. Juan Marcelo points out that several reviews have identified good effectiveness in increasing sports performance with the use of creatine in both isolated and repeated efforts, with the most pronounced effects of less than 30 seconds.

However, the Sports Supplementation coordinator emphasizes that "the benefit of creatine supplementation according to the protocols will depend on whether there was little muscle concentration". The intramuscular creatine gain will be the one that generates the most strength and power in muscle contraction, especially in small segments of time.

Protein Sports Supplements, Myths and Recommendations
@nicolamcpherson_


Effects on health

Like any other factor that we add to our diet and that becomes part of our body, all supplements have physiological effects on the different processes of our body. Dr. Marcelo insists that the consequences can be positive if used well, or negative if professional supervision is not followed.


"Neither BCAAs nor creatine should have any risk to a healthy person's kidney or liver health, as long as they are used in adequate amounts and under professional supervision," says the sports nutritionist.

According to the SENUDE doctor, to date, no studies have shown that high-dose protein intake in healthy individuals over the long term can compromise kidney health.

Interactions with the diet can be positive or negative: positive if they complement it if a proper level of protein intake is not achieved, or negative if they attempt to satisfy a dietary defect but it is not well controlled.

RELATED: How to Make a High Protein Breakfast

Myths and recommendations

There are many myths in the field of sports supplements. Juan Marcelo lists some of them:

"Supplements are independent of diet." Muscle gain cannot be unequivocally achieved with these supplements. According to the sports supplementation specialist, supervised planning of the different factors (diet, physical exercise and rest) is necessary so that the supplements make a small contribution to sports performance.

"This brand is better." Supplements should follow quality controls because they may be contaminated. "A study shows that different supplements of different brands and nature are contaminated to some degree and are therefore a health hazard," says the nutritionist.

"I buy this one because it's cheaper." In relation to the above, the cost difference is related to the purity or concentration of the nutrient. In the case of proteins, the impurities are usually fat, lactose, bioactive compounds such as albumin and globulins, and some allergens. "The greater the amount of these additives, the lower the protein concentration, and the lower the digestibility," says the specialist.

"A friend of mine told me to buy it there." Dr. Marcelo states that "from the Spanish Society of Sports Nutrition we consider it unacceptable that there is no more explicit regulation on the marketing of supplements". The nutritionist calls for it not to be possible for anyone without any health and nutritional knowledge to open a business and sell or even be able to prescribe a supplement to physically active people.

Guidelines for Exercising in Hot Weather


In summer, many people exercise, and with the high temperatures, it is necessary to be especially careful and to train at the right times and places, to wear suitable clothing and to take precautions regarding the sensations that our body tells us at all times.

Tips For Exercising Safely In Hot Weather


In order to avoid any risk and workout in the best possible way, it is advisable to set aside "a time of 10 to 15 days of conditioning at high temperatures, starting the exercise gradually and progressively and increasing the intensity gradually; to schedule training at the least hot hours; to avoid high-intensity exercises and to maintain adequate hydration before, during and after training, together with a correct diet".

Hours and places to workout in summer

The best advice is not to exercise at high temperatures. "In the open air, 20º - 24º C are considered good temperatures for training, and it is dangerous to train from 32º C onwards, and this is aggravated by the high relative humidity of the air", says the teacher. Therefore, it is necessary to "look for times when these circumstances occur, which occurs in the extreme hours of the day and not in the central hours (12:00 to 17:00)," he adds.

The places where we do our training should be "cool, ventilated, with adequate relative humidity, with adequate shade and taking into account the altitude", the specialist points out. Other options that we can consider for exercise are to practice it in the aquatic environment.

Appropriate clothes to workout in hot weather

With regard to clothing, it should be "light-colored, breathable and quick-drying dry fit, preferably with sleeves and shorts, as well as a protective cap and sunglasses, while footwear should be comfortable, tight and suitable for the surface on which we train". In addition to this type of clothing, the parts of the body that remain in the air must be protected by the application of protective creams and Vaseline.

Hydrate ourselves before the thirst comes

To do sports we have to hydrate ourselves before we have to be, so during exercise, "drinking water every 20 to 30 minutes is a good guideline," says the specialist.  In general, "drink water (500 ml) in the two hours prior to training, refill with water during training if it is less than one hour and with isotonic drinks if it exceeds it or is of high intensity, and refill (approximately 1,200 ml) in the hour following completion". Not all liquids are good, so you should avoid alcoholic beverages and those containing stimulants, such as caffeine and taurine, among their ingredients, because with them, dehydration occurs more quickly.

How our body manages summer workout

The dehydration that we can suffer when playing sports in high temperatures presents a series of symptoms. "Dizziness, nausea, heart rhythm disturbances and muscle cramps are an indication to go to shaded areas and start drinking fluid". In addition to these symptoms, we can also suffer from heat stroke that will require the attention of a healthcare professional.

Our body gives off the heat, and the best way is to do "a correct cooling after the end of the main part of the training by carrying out a period of exercises of return to calm with progressive decrease in intensity and adjusting them to the activity carried out", explains the teacher. In addition, another mechanism that our body has for expelling heat is rehydration, provided it is done properly.

People with higher risks when training

Training at such high temperatures at this time of year "can be a problem for people with certain basic pathologies, or it can be the cause of certain illnesses", says the specialist. Thus, dehydration can significantly affect "people with alterations in thermoregulation that can make them more prone to cramps and other muscular-skeletal injuries". More people who should be careful when training in summer are those who suffer from "blood pressure disorders, skin problems or allergies to their own sweat".



RELATED: How To Flatten Your Abs in 2 Weeks at Home



On the other hand, heat stroke can be suffered by "people with poor physical fitness, a history of cardiovascular disease, obesity, and those who ingest alcohol or have individual susceptibility".

How to Perform a Complete Body Detoxification Step by Step in 7 Days


Day by day our body can be filled with toxins from different sources: food, air, chemicals, etc. Taking a week of detox is a good idea.

How to Perform a Complete Body Detoxification Step by Step in 7 Days


It is normal that, with the current pace of life, the body becomes intoxicated. We may get intoxicated from eating unhealthy foods like junk food. Or by the high consumption of substances such as caffeine, alcohol or tobacco.

But it can also poison the environment. Air pollution, the toxins present in the chemicals we use every day (from cosmetics to beauty products), and in general, the pollutants around us, which can lead to poisoning.

Therefore, it is important from time to time (at least once a year) to perform a complete detoxification of the body. It will make us feel renewed, much healthier and full of energy.

If you follow these steps for a week, you will notice how you renew yourself. If you dare to continue making them longer, you'll see even more amazing changes.

DETOXIFYING FOOD


To begin with, during this week, it completely eliminates the consumption of alcohol, coffee, cigarettes, refined sugars and saturated fats, as they prevent the healing process that we are about to begin.

Then, put these 5 steps into practice:

1. Have breakfast with water and lemon

Fruits such as oranges, lemons and limes help cleanse the body and stimulate enzymatic processes in the digestive tract.

Especially, it is a good idea to drink a glass of warm water with lemon at the beginning of each day. If you don't dare, at least add lots of citrus fruits and their juices to your morning routine.

citrus fruits


2. Eat plenty of fiber

Foods such as brown rice, beets, artichokes, broccoli, and others are high in fiber. Consuming them will help cleanse your stomach and detoxify your body.

3. Drink plenty of water

I'm sure you already know, but in this week of detox you shouldn't forget it for the world: drink two liters of water every day. Having your body hydrated is essential for it to work well.

4. Eat more fruit than usual

Beyond citrus fruits, fruit in general is a perfect food for detoxifying the body. Add fruit to your breakfasts and snacks, replacing refined flours with them.

The change will be radical.

5. Incorporates infusions that take care of the liver

Coffee or alcohol are very unhealthy drinks for our liver. So, to detoxify, you have to eliminate them from your diet for a while.

Green tea, on the other hand, is a great natural medicine for a resentful liver. Try adding it to your diet to take care of and cleanse your liver.


Infusion of Dandelion!

Depurative, natural diuretic. Clean the liver and kidneys. It helps eliminate toxins. It provides a good dose of iron.

Infusion of Dandelion

Ingredients

  • 1 tablespoon of dandelion leaves for each cup of water (fresh or dried)
  • Water, quantity needed

Preparation

  • Wash the dandelion leaves
  • Place in a jar the desired number of cups of water and bring it to a maximum fire
  • When the water starts to boil, add the dandelion leaves
  • Leave on heat for 3 minutes and turn off
  • Cover and let rest 5 minutes, so that the leaves settle in the background
  • Strain the preparation, and if desired, add a few drops of lemon and sweeten with honey or whole-grain sugar
  • It can be hot or cold

You can take this infusion 3 times a day, preferably before meals.


RELATED: Types of Detox Drinks for Effective Cleansing of our System With 2 Simple Recipe

DETOX ROUTINE


In addition to food, it is also important to make changes in our daily routine to detoxify the body.

6. Take a deep breath

Breathing is an automatic process, but becoming aware of it and practicing it correctly is fundamental for the body. The reason is that oxygen is essential for all processes in the body.

Deep breathing allows oxygen to reach every part of the body better, making everything work better.

7. Removes toxins from the skin

Use a natural bristle brush every day to pass it over your skin. That way, you can eliminate toxins through the pores. You can also try foot detox baths.

8. Exercise

Spend one hour a day on the exercise you like best. It will help you eliminate toxins through sweating, and it will also make you feel more vital and energetic. If a yoga routine, even better.

9. Do hydrotherapy

A good idea is to take baths that alternate between hot and cold water. The ratio is: 5 minutes of hot water, and 30 seconds of cold water. After repeating 3 times, take shelter in bed. This technique will cleanse and activate your circulatory system.

Meditate


10. Meditate

Detoxification will not be complete if it is only of the body: for the process to be integral, the mind must be emptied. If you have experience meditating, aim to do so at least ten minutes a day during this week. If you've never done it before, it's the best time to start: search the Internet for mantras or videos and find a perfect one-minute routine for you.

RELATED: 20 Detox Smoothies That Help You Lose Weight and Cleanse Your System

9 Tips From Scientists to Help You Lose Weight Without Annoying Diets


Most people, even once in their lives, have tried to lose the extra weight, even if it's only a couple of pounds. However, according to data from Pennsylvania State University researchers, losing weight seriously and keeping it slim is only one in six people. But if you follow some rules correctly, losing weight and keeping the results can be quick and simple.

fit360usa compiled a collection of scientifically proven facts about things that positively influence weight loss.

9 Tips From Scientists to Help You Lose Weight Without Annoying Diets


1. Add healthy fats to your diet


In an attempt to reduce the amount of calories, it seems reasonable to avoid high-fat products such as nuts, sunflower seeds, cheese, and oil. However, fats are digested much faster than proteins and carbohydrates; therefore, the sensation of saturation through consumption of similar products will persist.

In addition, monounsaturated fats help the body to more actively assimilate vitamins and various beneficial substances: lycopene, lutein and beta-carotene.

2. Don't overestimate your calorie intake during physical activity


The researchers found that overweight people during dieting tend to exaggerate the amount of calories burned during sports activities by 126 percent. As a result, they allow themselves to eat more, considering that they have spent a lot of energy on training.

After activities you need to eat something, but do not exceed the calculated calorie limits. Otherwise, the effect of weight loss due to sport will not work.

Tips From Scientists to Help You Lose Weight


3. Wash fruits and vegetables thoroughly


Fruits and vegetables can be a cause of overweight if....they are washed the wrong way. The point is that the pesticides in their shells slow down metabolism, and may even be a cause of weight gain. These substances are intended to protect the crop from pests, but also have a significant impact on human health.

Pesticides violate the functioning of the thyroid gland that leads to hormonal problems. According to the researchers, they also damage mitochondria, which are elemental cells that act in the conversion of food into energy.

4. Breathe in the smell of olive oil


German scientists discovered that adding olive oil to food contributes to a fast and effective saturation. On the other hand, it turns out that even the simple smell of this oil prolongs the time of constant preservation of the blood sugar level, which saves us from the onset of hunger. The largest number of hunger blockers are found in Italian oil varieties.

5. Eat with pleasure


Our appetite is largely regulated by a hormone called ghrelin. Their level increases with stress and decreases in response to receiving pleasure from food. In short, if you eat with pleasure, then the feeling of hunger will not return soon, but if you have difficulty eating the hated cottage cheese, you will quickly go to the refrigerator again.

So, if you dislike a product, it's best to replace it with one you like better, or try to taste it and still get pleasure.

6. Choose the right pasta


The glycemic index shows how fast the body digests the products. The lower the glycemic index of the product, the slower the sugar in the product will enter the blood. Therefore, the body will generate small doses of insulin for its production.

Otherwise, if the blood gets too much sugar quickly, our body will need to quickly make a large amount of insulin. And this, in turn, will give a signal to the brain that it's time to eat something again. Therefore, products with a low glycaemic index are more 'advantageous' for those who lose weight.

As a result, different types of paste have a different glycemic index. According to the researchers' findings, the best variants are spaghetti, secondly, macaroni in the form of stars, and those with a higher glycemic index are macaroni.

7. Take calcium supplements if you do not eat dairy products


Many people do not digest dairy products, so they exclude them from their diet. But cheese, milk and cottage cheese are valuable sources of calcium, which, according to researchers, speed up fat metabolism. The weight of participants in an experiment who had a calcium supplement decreased by 26 percent to 70 percent compared to the control group.

So if you don't get along well with dairy, try taking calcium and vitamin D supplements to help absorb it better.

8. Choose solid foods for breakfast


Scientists have long known that breakfast is beneficial. Now, they have made progress and are actively investigating the influence of the components of the saucers on our organism. In particular, they showed that the saturated capacity of protein increases when consumed in solid form. The bottom line is simple: by eating the cottage cheese instead of a drink made from it, hunger will come later.

9. Eat bitter chocolate


It appears that chocolate not only has a positive effect on health, but also reinforces the results of weight loss. Scientists found that in the group of people who follow a low-carbohydrate diet and complete their diet with small portions of bitter chocolate, no return of extra weight is seen after several weeks of following the diet.

RELATED: 15 Zero Calorie Foods That Help You Burn Fat and Slim Down


And you, do you have any tricks to help you get rid of the extra weight? tell us about them in the comments!