How to Lose Weight When Exercising

 

Losing weight and losing weight is far from being the only motivation for playing sports. In any case, it doesn't have to be. Pleasure, relaxation, health, the benefits of sport are manifold. But slimness is of course part of it. So as long as you go to the gym on a Thursday evening (instead of having a glass (of orange juice) with your friends), you might as well optimize your session to lose more weight and burn more calories during sport.

1. Schedule more cardio sessions.

"Cardio" sports (such as running, body attack and aerobics for example) are the best allies for weight loss. 

And that's good, because unlike weight training or very intense activities, cardio is accessible to everyone. So no excuse!

To lose weight , you devote 60% of your session to cardio and 40% to something else.   

2. Work in depth.

Switching from exercise to exercise while skipping the difficulty will not help you lose weight, even if the session lasts 45 minutes. 

It's the intensity that activates the metabolism! So to burn fat , we keep this rule in mind: if you are not out of breath, you can put a boost. 

3. Vary the intensities.

Changing pace forces the body to adapt ... and therefore to burn more calories . So, of course, that involves a lot of effort, but the result is obvious! 

Alternate between very fast exercises, which raise the heart rate ( burpees type ), and very intense exercises that cannot be held for more than a minute (stay in pump position without getting up for example). 

Intense exercise allows you to burn more calories per minute than aerobics and it stimulates your metabolism for up to a few hours after your workout.

4. Don't be afraid of weights.

While lifting weights doesn't necessarily burn fat, it does build muscle. And the more muscular you are, the more calories your body burns.

In addition, weights help to draw muscles and appear more toned. 

5. Work each muscle BOTTOM.

We all know it, that burning sensation in the thighs during a series of lunges. Well that's EXACTLY the feeling you need to have, because it means you're working for real. 

And when you work for real, you lose weight. 

6. Don't always work the same muscle groups.

Targeting different muscle groups helps maintain high intensity for longer.

After having worked your legs well, rather than stopping the session, we move on to exercises to strengthen your arms . And once the legs have rested and the arms are at their ends, we continue with squats to lose weight on the thighs ! 
 
7. Do not hang around between two exercises.

Going back and forth to the bathroom and gossip breaks between exercises lower your heart rate. While the key to losing weight while exercising is keeping your heart rate elevated for as long as possible.

8. Do not skip the warm-up. 

Warming up is essential to optimize your session, especially when you exercise in the morning. 

Doing intense sport in the morning without warming up can cause more fatigue for the rest of the day. 

It only takes 10 minutes to warm up to overcome fatigue, be more active and burn more calories. 

9. Understand that efficiency does not rhyme with duration.

We all have the impression of being world champions when we manage to combine the body attack class and the body pump class or when we stay much longer than our neighbor on the elliptical trainer. 

But unless you are a true world champion, no one needs to train for more than 1 hour 15 minutes. Longer doesn't mean more efficient. On the contrary: stress, fractures, insomnia and severe fatigue are the lot of those who overdo it. The result: definitely not better weight loss. 

10. Contract your abs during each exercise. 

Most exercises engage the abs, even when you don't really realize it. 

The ultimate trick is to always think about contracting your abs: when you run, when you are in sheathing, when you do push- ups , when you do squats or boxing. All the time! 

In addition, be aware that people who have strong abs tend to feel full more quickly because the abs prevent the stomach from expanding. 

11. Vary the sessions. 

If you do the exact same sport and the same session each time, you will be happy with your progress and your increasing ease, but your body will get used to it and the effects will lessen. 

To add a twist to your workouts, do the exercises in a different order, experiment with new movements, and incorporate a new sport into your athletic schedule. 

12. Rise from the ground. 

When you are standing on a trampoline, a step or even a simple bench, it requires an effort of adaptation of the body which uses other muscles to ensure its balance. 

The result, unsurprisingly: more calories burned and, ultimately, optimized weight loss. 

13. Do interval training once or twice a week. 

Interval workouts (when you alternate between high and low intensity cardio exercises) can boost your resting metabolism for 8 days. 

Be careful not to do it every day, at the risk of preventing the muscles from recovering. 

14. Combine indoor and outdoor sessions. 

Training in an air-conditioned room or in the open air is not the same thing.

Outside, the body adapts to the temperature and the quality of the terrain. As a result, more muscles are engaged and the workout is more efficient at burning calories. Vary the pleasures as much as possible. 

15. Try a new cardio machine. 

If you choose a new machine that you are not used to, your cardio session will be much more effective! If you are an elliptical trainer, switch to the treadmill. If the treadmill has no secrets for you, go rowing. 

16. Eat before sport if necessary. 

Experts are struggling to agree on the snack before a workout. One thing is certain is that playing sports on an empty stomach involves drawing energy directly from the fat stored by the body. 

While this sounds like an ideal solution, the fact remains that without fuel your body will run out of energy. If you are starving you will not be able to exercise as it should (and therefore you will burn fewer calories). 

17. Drink water during sport. 

Water contains oxygen. And during sports, your body needs oxygen. 

To support the effort, it is therefore necessary to drink water throughout the session, small amounts by small amounts. 

18. Prepare the right playlists.

Assuming you have a hint of rhythm in your skin and are able to tune your tempo to the sound singing in your ears, playing sports to music is a great way to optimize your session and push your limits.  

Result (again): more calories burned and more weight lost over time. 

Forget the scale. 

You think you want to lose weight. In reality, you want to lose fat. 

And the fat you burn weighs less than the muscles you sculpt with exercise. Which makes it quite possible to slim down and tone up...  without losing weight! 

So a single watchword: the scale, we don't care...  BALANCE! 

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How to Lose Weight and Keep It Off | 10 Tips to Stay In the Best Shape

The root cause of obesity and overweight is an energy imbalance between calories consumed and expended. This cause stems from an increase in the consumption of high calorie foods and a lack of physical activity due to the increasingly sedentary nature of many forms of work, changing modes of transportation and increasing urbanization.

How to lose weight and fight against overweight and obesity:

1) Keep a regular diet:

Do not skip meals, especially the breakfast which must remain generous and the evening meal which must be light. You need to provide your body with enough energy without going overboard. You will therefore need to eat regularly and correctly to promote balance.

2) Avoid snacking:

Do not eat anything apart from meals. If you are hungry between meals, drink a glass of water, coffee, or tea without sugar, this may help relieve your hunger pangs.

3) Drink well:

To lose weight it is not enough only to pay attention to what you eat but also to watch what you drink: avoid sugary soft drinks (sodas) and prefer water, herbal teas and coffee without sugar .

Also drinking before a meal and in the middle of the meal will help you eat less food during it.

4) Rooibos infusion:

You're struggling to reduce the sugar in your tea or coffee here is a tip that may fix: the infusion of rooibos is stronger than green tea and naturally sweeter.

By replacing your specialty coffee with the latter or any other hot drink without cream or sugar, you could save thousands of calories per month.

5) Take your time to eat:

Take the time to eat calmly and without distractions because a meal eaten too quickly is not satiating. Eating slowly will let your body determine when it is no longer hungry.

Not to mention that taking the time to chew well is beneficial for digestion, in order to give the body time to understand when it is no longer hungry.

6) Eat at home:

By eating at home, you will be able to define what will be in your dishes as well as the quantity (make small portions). Promote healthy foods that are beneficial to your health.

You can also try to integrate as many foods as possible with health benefits. Dare to buy foods that you are not used to.

Also favor rice, which is low in fat and is a food rich in fiber, substances that stabilize blood sugar levels. avoid bad fats and favor coconut oil for your cooking.

7) Don't neglect sleep:

A scientific study has established the link between weight and lack of sleep. It seems that the BMI (Body Mass Index) is higher in people who sleep less.

Sleep is a major factor in weight balance and health , people who lack it tend to eat more, improve the quality and quantity of your sleep. Get 7-8 hours of sleep a day.

8) Practice morning exercises:

Go to bed earlier in order to get up early and take the opportunity to exercise. Going to bed and getting up early will allow you to benefit from restful sleep because, as seen above, poor or insufficient sleep would on the contrary lead to an increase in appetite and weight gain .

9) Change your habits:

Practicing physical activity regularly is not only useful in the fight against obesity and overweight but also in preventing certain diseases, notably cardiovascular.

To do this, you can for example, change your habits to go to work or anywhere, do not take the means of transport or the car but use a bicycle.

10) Set a goal, a goal to achieve:

Be careful not to set a goal that is too high or difficult to achieve because we often tend to do so, which can be fatal for your motivation and can lead to abandoning your goal.

How to eat an elephant? Piece by Piece!

So set an end goal and break it down into smaller goals that you can focus on. Reward yourself upon completing each of them, which will only make you more efficient, keep your motivation high, and ensure the success of your end goal.

Also, try to find someone who has the same goals as you to motivate each other.

Apply all the tips mentioned above and they will lead you straight to weight loss and a better lifestyle , you can also use free and fun fitness tracker by Pentagon here - that will help you put these tips into practice in a more efficient way.

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How to Lose Weight Fast for Teens (What You Should Know?)

Overweight teenager, how to act? Some adolescents tend to overeat which sometimes justifies drastic weight gain. It is a very difficult situation to live both for the teenager concerned and for his parents. So let's try to take a closer look at this problem, which is affecting more and more growing young people.

The causes of overweight in adolescents 

• Genetic and physical factors

The hereditary factors and metabolism are sometimes the cause of some overweight teenagers. Parents need to take matters into their own hands quickly when their child's weight increases worryingly. In principle, parents should monitor the balance of their children, especially if there is a risk of obesity in the family. Even though the causes are genetic, weight loss in overweight adolescents should be gradual. The goal of food rebalancing is not an excessive and immediate loss of pounds, but rather a reassessment of eating behavior. 

• Poor food hygiene

The bad eating habits are one of the main causes of overweight in adolescents. Some children who feel bad about themselves eat to compensate for the emotional vacuum or to stop feeling painful. However, it is important to adopt a healthy and balanced diet from an early age . It is necessary that the child himself is involved in the composition of his meals as well as in the races to be done to avoid the frustrations and the restrictions. The nutritionist or dietitian should prescribe a diet taking into account the tastes and preferences of the adolescent.

• Environmental causes

It is recommended to have discussions with your teenager to better understand his difficulties and the reasons for his overeating . In addition, we observe that the younger generation tends to wallow in passive activities such as television, telephone or computer screen. These distractions, however, are not the best suited to this age in life. The growing adolescent must move and play sports otherwise, he risks being discriminated against due to his weight. 

Calculation of BMI: 

The adolescent's BMI or Body Mass Index is a measurement indicator that allows you to analyze the risks associated with overweight. Indeed, weight alone is not enough to diagnose a risk of obesity. To calculate the BMI, divide the weight in kilos by the height in square meters (BMI = weight (kg) / height (m2). The BMI must take into account the sex of the individual as well as the evolution of the child on the growth curve established by scientists It is the WHO that defines the criteria for interpreting the BMI.

If your teen's BMI is higher than the recommended norm, don't hesitate to seek the advice of their doctor to find out the impact of their weight on their health. Your doctor will certainly recommend a nutritional program suitable for his age to lose weight smoothly. 

Solutions to deal with the problem of overweight adolescents

To solve the problem of the overweight teenager, parents must approach the medical profession to find the best solution for their child. A nutrition professional can advise parents on what to do and what to eat in this case. The teenager, for his part, will be able to obtain answers to his concerns as well as good support to change his eating behavior.

In addition, relatives should at all costs avoid evocative nicknames or mockery. They will only aggravate the child's wounds. They should regularly have a discussion with the child to reassure him of their unwavering support and help him out of this spiral. The dieting are strongly discouraged for an overweight teenager, as this may affect its growth.

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How to Lose Weight In 2 Weeks (Is It Possible?)

There are many diets that make us expect quick weight loss in just two weeks! We have selected 3 for you and one bonus: The Scarsdale Diet, The Thonon Diet, and The Mayo Diet.

How to lose weight in two weeks: the Scarsdale diet:

The Scarsdale Diet was developed by American cardiologist Herman Tarnower in the 1950s. It is a low carb diet , which restricts you to 1000 calories per day.

Obviously, if you opt for this low-calorie diet , you can say goodbye to sugar, as well as starches and other very fatty dairy products.

We favor vegetables low in calories, lean meats and fish. Without forgetting the grapefruits and seasonal fruits.

As you will have understood, it is better to arm yourself with a good dose of willpower to hold out.

The (enticing) reward? You melt like snow in the sun: 8 kilos in less than 14 days.

How to lose weight in two weeks: the Thonon diet:

Lose up to 10 pounds in 14 days! This is the alluring promise of the Thonon diet , invented by a doctor from the University Hospital of Thonon-les-Bains.

Both low-calorie and high-protein , this diet gives pride of place to meat, eggs and dairy products, while excluding fats and carbohydrates. Sugar, salt and alcohol are also forgotten.

The first 14-day phase is followed by a stabilization phase, which lasts as many weeks as the pounds lost.

The goal? Sustain weight loss by adopting good eating habits .

How to lose weight in two weeks: the Mayo diet.

What's on the Mayo Diet menu ? Eggs, eggs and more eggs, at every meal! Forget starches, fats, dairy products and sugar. Fruits are also prohibited, with the exception of grapefruit.

Not very encouraging as a prospect! But the result is (a priori) worth it since, again, the weight loss is spectacular: up to 7 kilos in 2 weeks.

Ultra-restrictive, this diet forces you to a calorie intake of 800 kcal per day (instead of the 2,200 generally recommended).

Except that losing weight in less time than it takes to say it always has side effects that we would do without...

How to lose weight in two weeks, yes but?

When it comes to shedding extra pounds , patience is not our forte! We want everything, now! Yes but here it is, quick diets have their limits...

When you lose weight faster than your shadow, you almost immediately find the pounds lost. And there are always a few more that invite themselves on our buttocks (or elsewhere).

It's the famous yo-yo effect, regimers' worst nightmare! In addition, these restrictive and hyper restrictive diets can expose you to significant deficiencies.

It is known, our organism is of the resentful type. He always ends up making us pay for the “injustices” he is subjected to.

We can never tell you enough, losing those extra pounds should be done over time. It is a whole hygiene of life that must be reviewed, by adopting new, healthier habits.

And for that, you have to be patient and not let go! In summary, lose weight in two weeks , yes, but not more than two kilos! 

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Beautiful Skin Secrets Women Don't Know About?

As soft as a baby's little cheeks, as luminous as the pearls of dew in the early morning, as smooth as the pebbles of a Normandy beach ... as perfect as your dreams draw your skin. 

Do you sigh at the thought that there is no such thing as perfection? 

But who could have put this idea in your head? Because we are here to share with you all the secrets to approaching this ideal of skin as velvety and radiant as you have always dreamed of.

No, we do not close our eyes to all these little inconveniences that tarnish your complexion and your morale as a result, but on the contrary we will help you adopt the right reflexes in order to keep skin in full beauty and health. 

So be careful so that your mirror becomes your best friend again.

What simple routine to follow?

Which foods to favor? 

How to sleep well? 

How to reduce stress?  

What simple routine to follow?

For beautiful skin, you have to take care of it. Especially since we tend to forget it, but the skin is a vital organ! It is our envelope, our protection, true between interior and exterior, it unifies us. So know how to give it the best care it will restore you to its full health and beauty.

To make yourself THE routine to adopt could be the following: 

1) Evaluate and know your skin type for appropriate care.

There are four main types of skin, normal, dry, oily and combination.   These are related to characteristics such as dehydrated, sensitive, mature, reddish.

If you have no idea what your skin type is, the diagnosis is not very difficult. Doctor, dermatologist, pharmacist or beautician can help you easily. 

As for those for whom the type of skin is very marked, they will know it for themselves.

2) Cleanse your skin in the morning.

The skin works a lot at night, it regenerates itself, repairs itself from its aggressive days, in this process the skin secretes sebum but also perspiration. As a direct consequence in the morning, it will be a matter of eliminating all these remains of night work from your skin to restore its radiance. 

The best of products: cold saponified soap. The oils they contain being not heated, this gives it all of its hydrating properties absolutely necessary to protect your skin while nourishing it. Cleanse with clear water in small circular massages with the soap. Rinse well with clean water. Dab your skin and apply a floral hydrosol spray if you wish. (Some therapeutic hydrosols have properties adapted and specific to certain skin problems, this will be evaluated with an aroma therapist or naturopath)

You already have clean, oxygenated skin.

3) Protect your skin.  

The skin being our screen, it should be provided with reliable armor in order to face all external aggressions. The eye area is the most fragile area of ​​the face. The skin is extremely thin so to make a good quality vegetable oil will be the best care you can provide.  this zone. Prickly pear seed oil is an anti-wrinkle treasure that has no strong competitor in this game! It can therefore be applied in small touches around your eyes and under your day cream and makeup. (Proceed by gently tapping and smoothing from the inner corner to the outer corner of the eye to help absorb puffiness and dark circles that may have formed overnight) To sufficiently nourish the rest of the face, argan oil is as for it better adapted because it is appropriate for all the types of skin, even the oily skin do not worry. Obviously a vegetable oil under a day cream arises in small quantities and must be perfectly smooth and absorbed by the skin before moving on to the next step. 

4) At your convenience makeup and perfume.

His image in his image ... in other words be yourself as you want. Some feel stronger, more they with a light makeup, others on the contrary hate it. It does not matter what is essential is that this step is the one that allows you to perfect your beauty in order to obtain the best confidence and self-esteem. 

As for the perfume, which is conventional or natural (a clever cocktail of natural extracts, absolutes and essential oils), it is a bit like your olfactory signature. So know how to choose it with the heart.

5) Make-up removal and small toiletries in the evening… compulsory!

Your day has certainly been long and you dream of being in the arms of Morpheus as soon as possible. But butterfly minute, not so fast. A quick walk through the bathroom is a must.

All the impurities accumulated throughout the day are nests for bacteria which are the primary source of pimples, blackheads and other blackheads.  

For natural makeup removal, know that vegetable oil has the power to gently get rid of your makeup. No risk for fragile eyes. Using a cotton ball soaked in oil, you just need to wipe it over your makeup.

Then always with clear and lukewarm water wet your face then always in circular movements clean using a cold saponified soap. Rinse with cold water preferably (which will activate the microcirculation). Dry by dabbing lightly. 

At night, the skin regenerates itself and needs a lot of oxygen, so it must be allowed to breathe as much as possible. So after this little toilet, apply an organic hydrolate spray and then a quality organic vegetable oil only on the eye area.

Here you are in full possession of the essential points and far from being complicated to carry out every day. Cleaning, Hydration, Care, Protection and Pleasure! Because yes, make these moments moments for yourself for your well-being and your pleasure. It is important to take care of the body as well as the mind.

Give yourself this moment as a gift to yourself.

Which foods to favor?

- Who has not been bombarded by the galore ads on dairy products. And to think that there has even been a reform in schools establishing a dairy break for all children from an early age. The dairy industry lobby is unparalleled, or almost unparalleled, so our speech still serves as marginal comments. However, time has passed and with it scientific advances and notable awareness. 

Studies (obviously independent of governments hand and foot linked to lobbies) have been carried out and have been able to prove that milk contains hormones and other proteins that have a real impact on our body. In particular lactose, lactase and casein. 

If you are interested, take a look at the clinical and scientific studies carried out on the inflammation and permeability of the microbiota and the damage caused by animal milk and particularly cow's milk.

In addition it has been proven that milk has direct effects on the health of the skin. Because of the hormones it contains, which are a real source of various skin imperfections. They trigger an increase in sebum, and inflammatory disorders (a phenomenon similar to that exerted on the microbiota) We are not all equally sensitive to reactions to these   dairy products, but it is important to be   aware of and be aware of this as much more if you suffer from problematic skin.

For those most worried among you and well marked in the depths of their ideas that calcium is only contained in dairy products, a naturopath will quickly know by proving the contrary and supporting analysis you observe with astonishment that your calcium levels will not drop, or even return to normal if necessary. A change in diet is necessary but your health is in your hands.

{Dairy products are a real cause for concern. Do not be fooled by what the industry will have you believe.}

- Beware of processed, ultra-processed, and industrial products!

Oh how beautiful all these colors in these packets of candies, how the smell of pastries makes you want to brush past the bakery, how this soda will remind you of your summer afternoons with your girlfriends on the beach ... not to mention the legendary French white baguette, spaghetti bolognese ready in two minutes.

Thirty seconds in the microwave on your lunch breaks with chocolate and cookie chips for dessert straight from another planet… the planet with an infernal sugar + fat duo! 

And there believe us in this little game the result will hurt! 

Cold meats, cookies of all kinds, refined flour, candies, and other caramels and chocolates ... all those little "nothings" that you nibble here and there, which are the comforters of your blues, and well all those little things like you thought of are not your friends at all! And they are even less so for your skin.

First of all, these products have ZERO nutritional value! And this even for morale because in the long run they will always be vectors of problems. In addition, they are full of additives, preservatives, flavor enhancers, some of which are now recognized as potentially carcinogenic. 

These processed foods, therefore far from being natural, are considered toxins (toxic dangers) by our body. An overconsumption of these products will create profound and dangerous disturbances for your health.   The body, saturated with these toxins will find it difficult to eliminate them.   It will therefore end up evacuating this excess of toxins through the greatest of our emunctories: the skin. So we end up with a push of buttons on the face, back or torso. The organization manages as best it can to compensate for your excesses but it alerts you by these visible buttons that you will have to change the menu on the menu!

- Take an interest in the glycemia of foods, and more particularly their glycemic index and glycemic load. 

Any food with a high glycemic index brings a high amount of sugar to the body. By this supply, the pancreas in reaction will produce insulin, a mechanism that lowers the blood sugar level. 

Know that each food that we consume has the capacity to increase more or less the level of sugar in the blood. This variation has a direct influence on insulin, which if produced in too much quantity and regularly, will cause inflammation in the skin.

In conclusion, the sweetest foods (   refined, white and fast sugars ) are to be avoided for your skin, although a small deviation can be authorized if it remains isolated and in small quantities. 

Know for general information that foods are classified for their glycemic index on a scale up to 100. (100 being glucose ... and note it white bread ditto is equal to 100! The white baguette is therefore a sugar bomb ! for a supply of real complex carbohydrates and carriers of sustainable and progressive energy, bet on breads made with wholemeal flour and from organic farming). The higher the value of the food, the more it will promote the secretion of insulin. Once again, make sure you stay away from foods with a high glycemic index as much as possible to improve the appearance of your skin.

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- Water is the source of life! We will never say it alone, water hydrates. The skin being mainly water it will need water badly. Especially since the climatic conditions are aggressive to her, whether it be the wind, the cold or the sun, all of this dehydrates her enormously. So to overcome this and avoid the disaster that it could cause, it will be necessary to feed it with quality organic vegetable oils and especially to drink water. It facilitates cellular work, hydrates the skin, and helps in the elimination of waste and toxins. It is therefore essential to have a sufficient daily water intake: between 1.5 and 2 liters ideally. Your skin demands this hydration, but so does your whole body. Keep in mind that when the sensation of thirst is felt, it is already that the body is lacking in water.

- The famous Omega 6 ... these play an essential role in the elasticity of the skin, it is in your interest to take a closer look at their sources. 

In fact, the essential omega 6 fats form a form of lipid cement between the cells of the horny layer (outer layer) of the epidermis.

So since now you know that it is necessary to consume it, do you know where to find these Omega?

First of all, linoleic acid is very present in walnut, soybean, sunflower or grape seed oils (2 tablespoons per day according to the recommended daily allowance).

And on the other hand, gamma-linolenic acid is mainly concentrated   in borage or evening primrose oils. Somewhat difficult to integrate into your kitchen you will find them in capsules. The changes of season are pivotal moments that draw on our energies so it will be the moment to make a cure. Think here of the onset of fall and the beginning of spring.

Finally this detail which does not have one always retain that the fats can be assimilated without worry on the condition that they are not heated. A heated oil that changes chemically may not only lose some of these properties (depending on its ability to heat up) but it will also be much more difficult for the liver to metabolize, process, and digest.

- No it's not a legend, beta-carotene gives you a good look. 

Beyond making lovable as the saying goes, carrots will give you a brighter complexion that catches the light.

This beta-carotene is a natural pigment contained in all plants, especially those of orange and red colors. It undeniably revives the complexion, but it should be consumed daily.

Here are some examples and equivalences to avoid becoming an exclusive carrot eater?

1/2 carrot (35 g), 5 dried apricots (50 g), 1/3 plate of spinach or fennel (60 g), 1/3 mango (80 g), or a 1/2 small melon (120 g), provide the entire recommended daily intake of beta-carotene for a woman.

So as you can see pretty easy to complete this mission, right?

- They have good press and for good reason… red carpet for antioxidants. Specialists in the fight against the biological clock. Anti-aging effect guaranteed.

These antioxidants serve to neutralize free radicals, compounds which result from normal cellular activity, but the excess of which accelerates skin aging. Free radicals oxidize cells causing the cell to age and die. This production of free radicals is furthermore greatly accentuated by tobacco, stress, and exposure to sunlight.

It may be for some and some of you to review certain modes of operation.

Beta-carotene here too, vitamins E and C, polyphenols, selenium, and zinc are the main antioxidants.

These nutrients are found in fruits and vegetables, so make them king and queen on your plate at all ages. Each fruit, each vegetable, having a specific composition (citrus fruits are rich in vitamin C, dried fruits in vitamin E), it is necessary to vary to optimize the contributions. Consume just organic and seasonal and you will find yourself there both financially and especially that of your health.

- Proteins are used to tone the skin.

Within the dermis, collagen and elastin maintain the tone and elasticity of the skin. These are structural proteins, the renewal of which is facilitated by a sufficient supply of dietary proteins.

Proteins are found in meat, fish, eggs but also tofu or starchy legume combinations.

Vegetarians should pay particular attention to having an adequate intake of protein. A vegetarian diet can do everything (or almost) you provide as long as you respect the right combinations in order to form vegetable protein chains that are quite easy to assimilate by the body.

However, omega 3 essential for proper cellular, cerebral and cardiovascular functioning are only available directly in fatty fish (sardines, mackerel, tuna, salmon, etc.)

Vitamin B12 is only present in food from animals, so vegetarians must be supplemented with this vitamin on prescription from your doctor.

For non-vegetarians it is recommended to eat meat, fish, eggs, at least at one of the two main meals of the day. These foods provide well-balanced proteins in essential amino acids, conducive to the synthesis of the body.

Fish and seafood are inexhaustible sources of selenium, zinc and copper, meat and organ meats of zinc (antioxidants). Also think about fermented drinks which by nature contain a treasure of probiotics thus contribute to the radiance of the complexion, while regulating your transit!

How to sleep well? 

Because sleep is a vital element for everyone and for our bodies; it is also a main player in the beauty of our skin.

These benefits of sleep on the skin have been scientifically proven through various studies and clinical tests, the result is clear for beautiful, healthy skin ... sleep!

It is not for nothing that the short nights bind very quickly on the face in the early morning.

Just to see you arrive at the office, without you even having said the slightest word, your colleague kills you with a kind sentence "Ah, you had a bad night, you"

This scene reminds you of similar mornings maybe?

Because yes the lack of sleep can be read relatively quickly on your little face, the impression of having a wrinkled face, puffiness, dark circles, a dull complexion.

So why exactly ... we are revealing the secrets of this skin-to-sleep duo!

The role of sleep on the beauty and health of the skin:

Whether it is a lack of sleep or poor quality sleep it will have rather devastating consequences. Indeed, sleep is our moment of resource, but if it is not restorative and recuperative, the detoxification of the body will not be optimal. And therefore the toxins will be very poorly eliminated or even not completely. 

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The poor regeneration of the body's cells by the hormones of youth is the cause. Conversely, when the sleep is of good quality, the brain produces hormones which will play a key role in the health of the skin. Then the cells will regenerate during the different deep and paradoxical sleep cycles.

Lack of sleep + poor lifestyle: hellish duo: 

For a fresh and rested complexion in the early morning ... a single remedy: a good sleep which will guarantee you the ravages of time and the marks of it on your skin. And yes ladies sleep because the shortened nights accentuate dark circles and wrinkles.

Scientific studies carried out on different patients have been able to prove that with fatigue, the skin loses its elasticity, becomes dehydrated and becomes marked with fine lines when it does not take advantage of the benefits of sleep.

And in this process the hygiene of life in general is important, beyond sleep it is necessary to play sports, to eat healthy, to drink water and to nourish its skin with organic vegetable oils of quality. 

Your skin needs care as part of a healthy life that is as close as possible to your needs. 

Some tips for sleeping well?

- A complete and balanced dinner without being heavy to digest. (Lean protein, B vitamins, and zinc with fish, legumes, fruits and vegetables, some oilseeds, a serving of wholemeal bread, and plain water or green tea).

- Zero alcohol and tobacco.

- 1.5 liters of water minimum per day. And if you are likely to get up at night to go to the bathroom with the optional difficulty of going back to sleep, and well 3 hours before going to bed, stop drinking.

- To secrete melanin, the sleep hormone total darkness in your bedroom is mandatory.

- A good room temperature, especially not too hot! Between 18 ° and 21 ° is ideal.

- Stop to screens, TV, computers, smartphone. Turn it all off and the phone in airplane mode or away from you. The waves emitted are potentially dangerous. We still lack perspective in the face of this imminent danger.

- Specifically for your skin and especially the most fragile place being the eye contour, choose THE best vegetable oil, so precious as it is a treasure of beauty; obviously prickly pear seed oil.

- And just before you fall asleep focus on your breathing, regulate it calmly by favoring ventral breathing.

Finally, Good night and have sweet dreams! (Stay with us until the end of this article though !!! Then you will only get better sleep !!)

How to reduce stress?

Suffice to say that our modern-day society is a nest of reasons as many as valid for developing stress in almost everyone that we are.

But this stress is not without physical and psychological consequences, whether chronic or temporary.

Regarding the physical effects skin, nails, and hair pay the price!

So here are some spotting signs to see if this could be your case.

- Acne: 

Stress pre or post event it does not matter but very often before or after a test of life it is a favorable moment for the appearance of small acne pimples. Phenomenon that can be explained simply. Under the effect of stress, the body produces too much cortisol (the stress hormone) which contributes to an overproduction of sebum, it is therefore a painful appearance of unsightly pimples that will follow!

- Dark circles and puffy eyes: 

Stress often means lack of sleep and everything can be seen on your face ... The skin around the eyes, which is very thin and fragile, will be one of the first places to show signs of stress. Dark circles and bags under the eyes I didn't have to wait for a few sleepless nights and here they are! 

- Psoriasis, eczema and rosacea: 

These three inflammatory diseases are closely related to stress. They are even the result in large part. Stress directly impacts the immune system and therefore slows down the body's natural defenses, leaving complete freedom to inflammation and its skin reactions. 

Know that for anyone who has suffered or is suffering from one or more of these pathologies, will be particularly vulnerable to the reappearance of the symptom at each period of stress.

- Hair loss:

Losing your hair can be the result of many different causes. However, stress will only make this process worse. In some cases, even speed it up. 

It is not uncommon after shock, trauma, significant physiological changes, or periods of chronic stress, to observe hair losing strength, becoming dull and brittle, and possibly even falling out.

- Brittle nails: 

The nails are a real mirror of our overall health. 

Stress tarnishes the nails, making them brittle and brittle.

Obviously not to mention those who the more they are anxious the more they bite their nails!

In short, to reduce your stress, adopt the right actions, such as habits that will quickly become natural for you.

-Sleep well and at best. In a room at the right temperature and in total darkness. 

And this on average 8 hours ideally. 

- Before bedtime stop at the screens and why not a little natural remedy. (Infusion, essential oil, homeopathy)

- A break of at least 10 minutes a day for you and just for you. Mindfulness (mindfulness meditation), breathing, yoga, relaxation, short walks ... choose your combination of relaxation. But embrace it every day. Profit is acquired through regularity.

- In the evening after long days, adopt a cocoon care ritual for yourself. A small shower, treatments like a clay mask, nourish your skin with a beautiful organic vegetable oil of quality. Take care of your hair with a natural shampoo and moisturize the lengths with a touch of Argan oil with drying. 

In short, do you have a little personalized spa session. You don't need three hours, but even a little time and you will quickly find that you will not be able to do without it! 

Now that you are the full bunch of secrets to your beautiful skin ... no more excuses to play on your false innocence. 

Because of course you will have to review some rules of hygiene of life but in any case you will not regret it. It is certain that the results will soon be felt. Your whole body will thank you for it, and you will be able to sport a radiant smile as bright as your skin will be.

{You are going to make people jealous ... but shhh, it's our secret!}

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Want To Know How To Lose Those Extra Few Pounds Your Carrying Around | 26 Easy Tips to Follow

The diet industry is full of myths and magic recipes that rarely work. In the best of cases, we manage to lose those extra pounds (only) to regain them some time later again. Here is a list of healthy tips for losing weight.

1. Drink water (especially before meals)

We keep repeating it, we must drink a lot of water. Drinking water can boost metabolism by 24-30% over a period of about 1 hour, and helps the body burn calories, making it an excellent aid in weight loss.

A study shows that drinking half a liter of water almost an hour before a meal causes us to eat fewer calories and therefore helps us lose up to 44% more weight.

2. Eat eggs for breakfast

Eating whole eggs can have all kinds of benefits, including weight loss.

Scientists looked into the subject and found that replacing a breakfast of cereal with eggs also helped to eat fewer calories for the next 36 hours, and therefore lose more body fat.

If you can't eat eggs for one reason or another, don't panic. Any other source of quality protein eaten for breakfast will do.

3. Drink coffee (preferably black)

Too often demonized, coffee is actually loaded with antioxidants, and therefore can have a number of health benefits.

Studies prove it . Caffeine increases metabolism by 3 to 11% and increases fat burning by 10 to 29%. Make sure you don't add industrial amounts of sugar and other high calorie ingredients, however. Which would totally cancel out the profit gained from the coffee.

4. Drink green tea

Like coffee, green tea has many benefits. It contains a lower dose of caffeine, but is also packed with antioxidants called catechins, which "work" with caffeine to burn even more fat.

Although scientists are mixed in this case, there are many studies to prove that green tea (consumed as a drink or as a dietary supplement) can also promote weight loss.

5. Get into coconut oil

Coconut oil is very good for your health. With its high level of special fats, called Medium Chain Triglycerides, it is metabolized by the body differently from other fats.

These fats have been shown by researchers to boost metabolism and burn 120 extra calories per day while reducing appetite. In total, you will consume nearly 256 calories less per day.

It is not of course to add coconut oil on what you have already cooked, but to replace the oil you use for your culinary preparations.

6. Take glucomannan supplements

Several studies claim that the fiber called glucomannan leads to weight loss. This type of fiber absorbs water and is temporarily "deposited" in the intestines, which makes people believe in a feeling of fullness and stops the urge to eat.

Studies have shown that people who take these kinds of supplements lose more weight than those who don't.

7. Cut down on sugar

Added sugar is the worst ingredient in our modern diet, and unfortunately most people overeat it.

Science proves that consuming sugar is strongly associated with the risk of obesity, diseases like type 2 diabetes, heart disease and many more.

If you want to lose weight, cutting back on those added sugars is imperative. Make sure you read the labels carefully, because even so-called "healthy" foods are loaded with sugar.

8. Eat less refined carbohydrates

Refined carbohydrates, often sugar or grains from which the fibrous and nutritious part has been extracted (such as white bread or pasta).

It has been shown that refined carbohydrates can represent a significant spike in blood sugar, leading to a feeling of hunger which has the effect of increasing food consumption a few hours later. Eating refined carbohydrates is therefore strongly associated with obesity.

9. Start a low-carb diet

If you want to have all the benefits that come with restricting carbs, consider going on a low carb diet and stick to it all the way.

As evidenced by several studies , such a diet can help lose 2 to 3 times more weight than a standard low fat diet, while improving our health.

10. Eat on small plates

Eating on smaller plates has been shown to automatically reduce the number of calories consumed. Researchers looked into this and found that people tend to underestimate the amounts when consuming their food in large dishes.

11. Control your portions or count calories

Portion control (eating less) calorie counting can be very helpful for obvious reasons.

Several studies show that keeping a diary of what you eat (or simple pictures of the meals) improves weight loss.

Anything that helps bring awareness to the fact that we are eating is helpful.

12. Keep healthy food on hand

Keeping good food nearby can prevent you from eating the unhealthy food if you get hungry.

So have near you some small snacks that are easily transportable and simple to prepare, such as fruit, nuts, baby carrots, yogurt, hard-boiled eggs.

13. Wash your teeth after eating

The American Authority Nutrition site admits that it does not know of any studies on this subject, but many recommend brushing your teeth right after a meal. So you won't be tempted to grab a last snack late at night.

14. Eat spicy food

Spicy foods such as cayenne peppers, for example, contain capsaicin, an element capable of boosting the metabolism and reducing appetite.

15. Do aerobics

Exercising in aerobics (cardiovascular training) is a great way to burn calories and improve physical and mental health.

It seems that aerobics are very effective in losing abdominal fat, the unhealthy fat that collects around organs and causes metabolic disorders.

16. Lift weights

One of the side effects of the diet in general is its tendency to lead to muscle loss and slower metabolism.

The best way to deal with this problem is to do some resistance training, like lifting weights for example. Studies show that lifting weights helps keep your metabolism strong, which prevents loss of muscle mass.

17. Eat more fiber

Foods high in fiber are often recommended when it comes to losing weight. Although scientists are mixed on this, some studies show that fiber increases the effect of satiety and helps maintain some control over your weight over the long term.

18. Eat more fruits and vegetables

Vegetables as well as fruits have several properties that make them excellent aids in weight loss.

They have a relatively low caloric intake, but a large number of fibers. In addition, they are rich in water, which gives them a low energy density.

Studies show that people who consume fruits and vegetables tend to weigh less. These foods are also very healthy and very nutritious. It is therefore crucial to consume it.

19. Chew slowly

Our brains need a moment to "register" that we have eaten enough. Some studies point out that chewing slowly can help you eat less and increase the production of hormones responsible for weight loss.

20. Sleep well

Sleep is often underestimated but is just as important as eating well and exercising.

Studies prove that poor sleep is one of the most important factors of obesity. It increases the risk of obesity in children by 89% and by 55% in adults

21. Fight food addiction

A recent study from 2014 , carried out on 196,211 individuals, shows that 19.9% of those questioned met the criteria for food addiction.

If you suffer from uncontrolled cravings and cannot control your eating, you may be dependent on food.

In this case, it is important to get help, because such a problem makes weight loss almost impossible.

22. Eat more protein

Protein is important when it comes to weight loss.

Eating a diet high in protein boosts your metabolism by 80 to 100 calories per day. In addition, by increasing the feeling of satiety, they allow you to eat almost 441 fewer calories per day.

Another study shows that protein intake reduces the obsessive desire to eat by 60%, while also reducing late-night cravings.

Adding protein to your diet (without depriving yourself of anything) is one of the easiest ways to lose weight.

23. Food supplements based on whey protein

If you're struggling to incorporate protein into your diet, supplementing may be an alternative.

Research shows that replacing part of your calorie intake with protein can cause you to lose 3.5 kg, while also increasing muscle mass.

24. Don't drink calories

You will understand, sugar is bad, but sugar in liquid form is even worse !

Keep in mind that this also applies to fruit juices. Some indeed contain the same amounts of sugar as a soda. Eat whole fruit, but consume fruit juice with care (or just avoid it).

25. Eat whole foods (real food)

The best thing to do if you want to be healthy is to eat whole foods, made up of just one ingredient.

These foods are naturally satietogenic. It is therefore difficult to gain weight if the majority of your diet is based on this type of food.

Keep in mind that "real food" does not require an ingredient list since it is the ingredient.

26. Don't diet, eat healthy (don't eat less, eat better)

The biggest problem with "diets" is that they never work for the long haul. What happens most often is that dieters tend to put on weight later.

You should not focus immediately on a diet or weight loss. The goal is to be in better health and to achieve a healthy weight. So take care to nourish your body instead of depriving it.

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Treadmills & Weight Loss: Does Running On a Treadmill Make You Lose Weight?

 Running is the best choice for weight loss. You are in control of your movements during the treadmill running! You will even advance your leg and move your arms (unlike other devices) which promotes energy expenditure! The whole body is in motion which allows you to burn more calories!

This fitness device is ideal for thinning the thighs and stimulating the loss of fat mass all over the body! Thanks to the treadmill, you can lose your arms, stomach, legs). Indeed, the blood circulates throughout the body for a maximum of lost calories and for a rapid weight loss. 

How to lose weight on a treadmill?

For weight loss on a treadmill , it is advisable to have a regular practice. The ideal is to run on a minimum mat every 2 days to see results! During your run, remember to play on the incline! The more the incline of the treadmill is at its maximum, the more you increase your energy expenditure. treadmill how to lose weight

The best way to lose weight on a mat is to train in the heart rate zone that burns the most calories! This zone is at 60 - 70% of your maximum heart rate (HRM). The FCM is 226 - age for women and 220 - age for men. Then just apply the 2 percentages (60 and 70%) to your result to determine your ideal heart zone for burning calories.

At first you will lose weight very quickly. In the long run the body gets used to the effort and you will see slower results on your cardio machine. For this reason, it is necessary to increase the duration as you go and integrate interval training sessions (about 2 times a week). Running on an empty stomach may be a solution if you are stuck in your weight loss. However, this practice is recommended for people in good physical condition.

Is the treadmill a good choice for losing belly fat?

Yes, you can lose stomach weight while you run! Indeed, by running, you will not only slim the thighs. The whole body is in motion, which encourages blood circulation throughout the body and helps burn fat everywhere!

To lose belly fat faster, consider weight training while you run. Consider bringing the navel closer to the spine. If you find it hard to gain weight while running, brisk walking can be a good addition. Brisk walking is great for building muscle mass.

Obviously, you won't see results if you don't eat a healthy diet. If you supplement regular physical activity with good eating habits, your flat stomach goal will be reached!

Do you have a treadmill weight loss program?

Here are a few exercise example you can follow as a guideline:

1.Brisk walk for 5 minutes to warm up.

2. Run 25 minutes with a maximum incline of 60 - 70% of your max heart rate (HRM calculation). The speed will depend on your heart rate.

3. Finish with 15 minutes flat (without tilting) while jogging.

And yes contrary to what you may think there is no need to be constantly stamina or short of breath to burn more calories. You will see that by following this small program 2 to 3 times a week by adding a balanced diet there will be results. It may also be beneficial to do 2 endurance sessions per week on your fitness equipment.

Can you lose weight while walking?

lose weight with walking on a treadmill or taking a brisk walk on a treadmill (at a fast pase) is great for turning body fat into muscle mass. Running is very effective at burning more calories. However, walking is an excellent complement to refine and sculpt your thighs and buttocks.

Starting with walking is very effective for getting back into shape. A beginner can alternate walking and running until the day they are ready to run for 30 minutes or more. Brisk walking is excellent for muscle toning and is also suitable for experienced athletes! Don't underestimate it and add it to your weight loss program! Also remember to play on the incline of the mat, and keep up with your heart rate and watch your diet!

Bike or treadmill to lose weight?

Are you hesitating between an exercise bike and a treadmill? Do you want a cardio training machine that burns as many calories as possible? bike or treadmill to lose weight

Go for a treadmill! It is the most effective fitness device for burning fat. Indeed, unlike the exercise bike, your whole body is dynamic during the run which encourages energy expenditure! Losing weight will therefore be easier on this cardio machine!

The exercise bike, for its part, only solicits the lower limbs. It is used above all to strengthen the lower body. Weight loss is possible on the bike as long as you train at the right heart rate. The elliptical trainer will be a better choice for this purpose, however, since you will have your whole body in motion.

Treadmill or elliptical trainer?

Running or cardio training on an elliptical machine? These 2 devices are excellent for weight loss! However, they both have advantages and disadvantages!

Treadmills and the Benefits:

1. Best fitness device for weight loss: you are in control of your movements which increases energy expenditure.

2. Allows you to lose weight all over your body.

3. Great diversity during your physical activity (incline, speed, brisk walking).

4. Can be used for muscle building with brisk walking and max incline.

Disadvantages:

1. Risk of injury: impact on the ground, risk of poor posture.

2. Not suitable during perineal rehabilitation.

3. Bulky device.

The Elliptical trainers Benefits:

1. Guides you in the movements: little risk of injury.

2. Protects your joints.

3. Often compact cardio machines.

4. Allows you to lose weight all over your body.

5. Suitable for women who are in perineum rehabilitation.

Disadvantages:

1. Does not allow for muscle building.

2. Less diversity in training.

3. Less efficient than the treadmill in terms of calories burned.

You will understand, if you are in good physical shape, favor the treadmill which allows you to burn more calories. If you are obese or need to avoid impact on the ground, opt for an elliptical.

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