Oyunhamuru Your Health & Lifestyle Refference

How to lose your weight easily?

A healthy diet is not the instant way, It will not make us weak, tortured bodies, losing your mood and make insulin levels become unstable. Diet is also absolutely must be balanced with the exercise. Ideally the healthy and safe diets only be down a maximum of 0,5-1 kg per week, so you should not use extreme methods or taking slimming drugs and fat burner which is claimed can lose weight quickly without the need to set the pattern and dinner menus daily. All extreme diets are so potentially damaging our immune system and makes people unconsciously will lose much more muscle mass than fat and losing water, muscle mass while burning fat is the body's kitchen. A healthy diet is slow, but the body into shape and not a limp, so this guarantees a better life. People diet for a healthy lifestyle, not just lifestyle.

Simple way and do not need to get out the cost :

• Try to eat regularly and stopped to eat 1.5 - 2 hours before bed.
• Reduce the number of calories of food and choose low-glycemic foods, not reduce the amount / volume of our daily diet. We can still eat, but changed its menu, especially foods that are sources of carbohydrates. Select and consumption of healthy menus, high fiber, slow absorption power. Eating foods with a glycemic index lower satiety benefits are longer because more slowly absorbed by the body to be so less sugar also are used as energy reserves in the form of fats by the hormone insulin. For example brown rice, wholemeal bread, pasta, oatmeal, yams, cassava, and beans such as peas, green beans, red beans; of vegetables, especially broccoli, carrots, green beans and green vegetables such as collards, spinach, kale; fruits with sweet taste and fibrous such as apples, star fruit, pear, papaya, kiwi, tomatoes, bengkoang. Eat high protein from beef for example  tenderloin / sirloin top low-fat, skinless chicken breasts, skinless turkey breast, tuna, salmon, sardines, mackerel, egg whites, tofu and tempe, ottage cheese low-fat, low-fat yogurt, soy milk, etc.
• A healthy diet with intake of calories and nutrients that are true and correct, and not reduce the amount of food that will make our body become limp and lose the mood of that body will actually produce the stress hormones (cortisol) and free radicals are more much.
• Eat regular normal portions without snacking (especially the fries). Reduce foods that contain fat and carbohydrates. Then multiply fibrous foods. Eat fibrous fruits and vegetables instead of carbohydrates from the menu staples, plus drink non-fat milk. Body weight is healthy and recommended by most nutritionists are just 0,5-1 kg per week.
• Drinking water (0.5 – 1 lt) after waking up. Drink 3-4 glasses of green tea a day, especially after meals to help the body's metabolic processes. Try to drink 4 liters of water per day, and consume oxygen when the water is or after exercise to optimize fat burning process and avoid cold drinks / ice
• Regular exercise 3 times a week for 30 - 60 minutes. To burn body fat do cardio exercise such as low impact aerobics, light jogging or walking on the treadmill about 20 minutes after waking up before eating. The body will burn more fat after you wake up and not consume anything but water. If you want to combine it with exercise will load much better and effective.
• Stop or reduce as much sugar, fried foods, fatty foods bad (saturated fat) and foods that are too sweet, salty and savory. So, eat food that is boiled, steamed or baked it. When still need to fry, use canola oil which contains almost no bad fats.
• Use a diet of sugar, if it still needs as much sugar 1-2 teaspoons a day. Drink non-fat milk on a regular basis, rather than low-fat milk. Consume 1-1.5 grams of calcium per day from non-fat milk will help to reduce your fat percentage when consumed regularly for several months. The benefits of calcium on non-fat milk has been shown to reduce body fat levels and trigger the body's metabolism if consumed regularly at least 1 gram per day.
• The important thing is discipline.

List of Low Fat Foods For Weight Loss

The people (young and old) are becoming more health conscientious everytime - not amazingly, lifestyle and foods with low fat are gaining in top popularity. Everyday,everywhere people are looking for new guides to cook low fat nutrients, and trying out healthy diets and new low fat.
Eating a healthy low fat diet is much easier when you know a list of low fat foods. The benefits of a low fat diet include increased protection against the risk of heart disease and other illnesses.
Committing to a low-fat lifestyle means that we make some changes in our kitchens. So what do we mean by a low-fat kitchen? Essentially we mean substituting high-fat foods with low-fat foods. Substituting means that you've to throw out your stash of chocolate and ice creams. But you do not have to worry, there are so many low-fat foods available these days, alternatives are pretty easy to find. So what should we choose and lose?
Looking for lower fat foods for dinner? Prefer to lower fat consumption in your diet and not sure what foods are low in fat?
Let's get to that list now.

Fruits:

Apple ,fig ,apricot ,avocado ,banana ,cantaloupe ,melons ,grape ,lemon ,

,kiwi,mango ,orange,papaya ,peach ,pear ,persimmon ,pineapple ,

plums ,pomegranate ,etc

Berries: Blueberries ,boysenberries ,cherries ,cranberries ,currants ,gooseberries

,loganberries ,raspberries ,strawberries
Vegetables: Green beans, peas, carrots, corn, beets, mushrooms, asparagus, beans, sprouts, acorn squash, artichoke , cabbage , cauliflower p,celery ,cucumbers ,eggplant ,iceberg lettuce (head lettuce) ,leeks ,onions ,parsnips ,potatoes – baked ,squash (all varieties) ,sweet potatoes ,tomatoes ,etc
Vegetables (Sea): kelp ,dulse ,nori ,agar-agar ,hijiki ,arame ,kumbu ,etc
Canned foods: Vegetables that contain no extra salt and fruits in gently syrup with no extra sugar. Legumes and grains like pinto beans,kidney beans, lentils, chickpeas etc. Water packed canned fish such as tuna, salmon, pilchards.
Pasta : made from whole wheat.
Protein: Egg whites ,skinless chicken breast ,skinless turkey breast ,lean beef ,lean lamb ,liver ,rabbit ,venison ,game birds,etc
Soups & stocks: All varieties that have low fat and low sodium label. You can also use low fat or fat free broths,bouillon cubes and other stocks.
Jar foods such as peppers,pimentos, pickles, sundried tomatoes,anchovies a
Seeds & nuts: Sunflower seeds,pumpkin seeds, walnuts, almonds, pecans, hazelnuts, etc.
Oils: canola oil, safflower oil,olive oil, cooking sprays.
Flavoring : spices, herbs and seasonings eg : chilli paste, garlic, low sodium worcestershire sauce and fat-free salad dressings and soy sauces and mayonnaise.
Bread & cereals: Rolls and bagels, whole grain breads ;whole-grain cereals such as bran flakes or low fat granola, oatmeal ; whole wheat flour
Sugars: honey, molasses, maple syrup
Snacks: Yogurt with sugar free and fat free,pudding,low fat popcorn,pretzels, applesauce etc .

This is not an complete list, simply it gives us an idea of what kinds of things to stock in a low fat kitchen so that we have tasteful, nutritious ingredients on hand. Including nuts, seeds, oils and fatty fish in our diets is fine.