0 Phase Lose Weight

You must have understood that the results of the diet can not be felt in a single day. Everyone will go through certain stages and processes before achieving success losing weight through diet program.

There are five stages of behavior change that is often experienced by people who are planning to lose weight. Five stages is both a guide and a proper road map for those who want to lose weight through the implementation of a healthy lifestyle.

Phase 1 : Pre - contemplation

This is the time where you do not have the desire to make healthy changes in your life. Even at this stage you would think that a healthy diet and lifestyle are not the important things in life. For your diet is to starve the activity bothersome. While idly while watching tv is the best option rather than exercising.

Most diets that started in this phase is only temporary and leads to failure. The best thing you can do at this stage is to reflect on your life goals, and educate yourself about the importance of health through a healthy lifestyle.

Phase 2 : Contemplation

Entered at this stage you might start to think and reflect on the importance of a healthy lifestyle. You also begin to reduce the consumption of fast food and occasional exercise. If before you eat fast food 5 times a week, now you try to cut it down to 2 times a week.

In the sports you begin to make small changes. If you previously liked to laze around in my spare time, now sometimes you start trying to walk around the housing complex. This phase is a good time to learn more about a healthy lifestyle, including diet and understanding how to exercise the right way.

Phase 3 : Preparation

At this point you get serious in taking action towards a healthier life. You had planned to purchase healthy food to be cooked at home. You also have to learn dozens of healthy recipes and save to support your healthy diet.

Not just do light exercise such as walking, taking the time now you've come to the gym to get to know a variety of equipment in the gym the following ways to use it. Reference on how to practice the right also have learned thoroughly.

Phase 4 : Action

This is where you really 'take action' after having the knowledge and preparation to start a healthy lifestyle. The first step may be quite simple, such as avoiding fatty foods, oily, and high carbohydrate and increasing consumption of vegetables and fruits and high protein foods.

Starting consistently mild exercise such as walking, jogging, and join the gym to learn about basic strength training.

At this stage it is important for you to begin to study the mechanism of your body after forged with a healthy diet and exercise routine. This is necessary so that you do not return to the old habit is not healthy. Form new habits that are more healthy and make it as part of your life in the long term.

Phase 5 : Maintenance

Once you have successfully achieved all the targets that you set either lose weight or improve fitness, the last and most important phase is the guard. Throughout this stage, you have to be consistent with a healthy diet and exercise routine that you run.

If necessary, invite family and friends to run a healthy lifestyle as you do. Tell them that your health condition better and more controlled your weight by running a healthy lifestyle.

More and more people adopt a healthier lifestyle all around you, the higher your consistency in the run.

Well, got to the stage where you are?

Click here for more information to losing weight

0 4 Steps Increase Your Protein Intake

Protein is one of the important nutrients that should be consumed in sizable amounts every day. Protein foods are a source of essential amino acids that enable a variety of body functions and metabolism takes place optimally. The question is whether you have enough protein intake? These are 4 Steps Increase Your Protein Intake :

Step 1

Eat meat at least once a day, unless you are a vegetarian. Protein from animal sources such as chicken, fish, eggs, and fat-free beef is generally better than vegetable protein source, in the sense that the animal protein contains all the essential amino acids can not be manufactured by the body. But remember, do not go overboard for their meat consumption to limit the intake of saturated fat. Choose meat and poultry fat.

Step 2

Add nuts such as processed soy like tofu, and others. Although you are not a vegetarian, add vegetable protein in your diet is a great way to increase your protein intake without increasing cholesterol or saturated fat intake.

Step 3

Prepare protein shake to charge "fuel" your body after waking up, after a workout, or for your snack. To be more practical, you can use protein supplements, whether it be whey protein or soy protein. For more flavor, you can also add skim milk, soy milk, fruit, peanut butter, or yogurt.

Step 4 

Add topping on top of your meals to increase protein intake. You can add peanut butter on your toast, cheese on your sandwich, and a sprinkling of nuts to your salad.

Well, start doing the four easy steps above to increase your protein intake per day. Make sure you always meet your daily protein requirements for maintaining your endurance and improve your overall health.

Click here for Nutrition guide for bodybuilding and fitness

0 Extreme Diet Causes Heart Attacks

Even though a lot of people trying to lose weight by dieting. Only few people who really understand how to run a healthy diet.

Most people will choose an extreme diet in order to lose weight quickly, and some even choose not eaten all day to get skinny body. Diet who done in an improper way can cause a variety of health problems both physical and mental.

In the diet, there are certain rules that serve as a guide to diet that you run not troublesome and more healthful.

Consume less than 1200 calories each day is an example of extreme diets often done by many people. This condition could trigger many health problems such as malnutrition, easily tired and even increases your appetite.

Here are four consequences that can occur if you are running an extreme diet :

1. Anemia

Nutrition deficiencies such as iron can lead to anemia, especially in women who are on the diet extremes. Women need more iron due to menstruation each month. Iron deficiency can affect health, such as shorthness of breath, decreased concentration, and irritability.

2. Decreased Endurance Body

Improper diet could impact on the immune system. This happens because the body does not get sufficient nutrition, so that the body's cells can not work optimally and the immune system becomes compromised. As a result, the body susceptible to disease.

3. Mental Disorders

Depression is the most common disorder if you do the wrong diet. Despair and frustration because the weight does not go down is the cause. Depression is also accompanied by lethargy, fatigue, mood swings, irritability, lack of concentration and lack of confidence.

4. Bulimia and Annorexia

Eating disorders such as bulimia and anorexia also target people who are running an extreme diet. In some cases, the disease can lead to death.

Well, if you are running an extreme diet to get results fast should you start trying a more healthy diet so that you are free of any harmful health risks.

0 4 Myth and Facts about Diet

Here's are misleading myth about diet and the following facts to increase your knowledge when dieting :

1. AVOID COFFEE DURING DIET

This is a myth. Coffee, when consumed in moderation (2 to 3 cups a day), is a secure part of a healthy diet program and contribute antioxidant phytochemicals. In fact, studies have shown that coffee can help reduce risk of type 2 diabetes, gallstones, Parkinson's disease and even some cancers. Avoid topping such as cream, sugar, and syrup flavor in your coffee.

2. FAT ARE NOT GOOD FOR DIET

Three nutrients your body needs to thrive : protein, carbohydrates, and fats. Fat is good for you it can be foound in food such as seeds, nuts, avocados, and low-fat milk gives you energy, helps rebuild cells and produces hormones needed. The fat should be limited or avoided are saturated fats and trans fats, found in foods such as red meat and other  processed foods.

3. DRINK LOTS OF WATER CAN LOSE WEIGHT

Water is very well known for your body. However, water is used as the main intake to lose weight? Of course not. If drinking water can keep you away from high-calorie beverages, it can certainly help in losing weight. However, adding more water to your diet program, without changing their lifestyle or diet anything, it will not be able to make a difference in reducing the number on your scale.

4. REDUCE EATING IN ORDER TO GET SKINNY BODY

Myth is, if you want to eat less skinny. Though getting to eat less, your diet will be more difficult to control. And the result, you will fail to control your diet. If you want to succeed, eat 5-6 times a day in small portions and healthy.

I hope this article is useful for you who having diet

0 5 Instant Diet Dangers to Health

Many people or even you frequently choose a diet method that promises instant results the fastest. However, it's not always give positive impact on your health. Health risk were threatened if you lose weight too quickly.

These health risks that you will face if you choose an instant diet to lose weight faster.

1. Risk of Anemia

Especially occurs in women who need more iron due to menstrual phase. Instant diet programs usually will cut excess body's nutritional needs, resulting in a deficiency of vital nutrients needed for the body 's daily performance.
Iron needs 2 times more women than man. Someone who had iron deficiency typically experience prolonged fatigue, shortness of breath, dizziness, and irritability.

2. Eating disorder

You've heard of Bulumia and Anorexia? They are classified as weight - alias phobia sufferers fear gaining weight. Generally, Anorexia can be interpreted as a loss of appetite. Fear of being fat is the cause of abstinence anorexics eat improperly, so many end up losing her appetite and did not realize that their body is very thin.
While Bulumia is a disease characterized by excessive eating, then throw it back to keep the weight does not go up. Compared anorexics who can easily be identified because it forms a very thin body, people with Bulumia usually have a stable weight even likely ideal.

3. Tired easily

Most of people who lost weight too fast is usually often detain appetite. They only eat in small amounts, or not eating at all. As result, the body does not get enough calories for energy to move. Loss of concentration. body weakness, dizziness and fell unconscious are common in people who perform instant diet program.

4. Threatening Liver Organ

According to Journal physiology of Gastrointestinal and liver physiology, a person's weight has decreased dramatically, it also negatively affects the liver. Unstable weight can increase the fat content in the liver. It can bring a person to a higher risk for degenerative diseases related to the liver.

5. Loss of Muscle Mass

Diets that are not equipped with adequate protein intake can also result in loss of your muscle mass. However, the body needs adequate protein intake each day in order to function correctly. In addition to helping build muscle , protein also plays a role in increasing endurance. When you don't consume sufficient amounts of protein, the body can eat it's own muscle tissue.


So, think twice before you deciding to take diet plan. Stay away from Instant diet. It's dangerous!
Click here for more information