Lose Weight Archive

The 10% diet to lose weight

Denying the food that one loves is a guarantee of failure in the war against kilos. When my 35-year-old friend and two children came to see me, I was a little over 20 kilos overweight. He had fought this problem all his life, despite having followed hundreds of diets since he was 20 years old. The only thing he had achieved was continually going up and down in weight.

The problem with the previous attempts was that all the diets she had undergone wholly discarded the tasty and fattening foods that she loved and that her children always ate. In the middle of the afternoon, when she felt physically and emotionally exhausted, she could not help but “bang” forbidden things, usually her children’s treats, such as sweet or salty cookies, or candy, and then feeling that she had already ruined the One day, from a few bites of what he considered “bad food”, he would go into a real binge, of course, he would solemnly vow to start the diet again the next day, this cycle-deprivation, cheating, binge eating-continued for several days, even weeks, until the woman ultimately gave up.

What happened to my friend is very common. According to a study that conducted recently, only one in four people who go on a diet manage to maintain their weight afterward. I have met thousands of individuals who recover it, and again and again, I see the same pattern in their failed efforts: they try to lose weight with a regime radically different from what they usually do in their daily lives.

These people are perfect candidates for what I call the 90/10 weight reduction plan.

These people are perfect candidates for what I call the 90/10 weight reduction plan.

I conceived this plan around the principles, consecrated by time, of a healthy and long-term weight loss: the control of the portions and the satisfaction of the cravings. The idea is that between 80 and 90 percent of the daily calories that ingested come from nutritious foods, and between 10 and 20 percent, from delicious whims. Since the foods that you crave and enjoy included in the plan along with the nutritious food, you will feel satisfied both physically and emotionally. Even after achieving your ideal weight you can easily incorporate the 90/10 plan into your daily life because everything your body needs and wants is part of the program. Start by choosing one of two caloric levels to lose weight: the 1,400 calories or the 1,600 calorie daily. (See the box on this page to find out what is the best plan for you.)

I’m going to help you by giving you guidelines on how much you can eat (see box), but you have to decide what “fun” foods to gratify: up to 250 calories of sweet cookies, chips, cake, wine, nuts. The best part is that you can satisfy your cravings at any time of the day.

It is not about exact mathematics here. The plan is a strategy for weight management that can last a lifetime. If you convinced that it is possible for you to indulge your tastes even if you are on a diet, you would surely succeed. No food is forbidden; instead, you learn to include them all in your regime and to consume the correct portions.

According to the plan and the goodies that you choose, the diet can be from 80 percent healthy and 20 percent fun, up to 100 percent healthy.

For my friend, the plan organized as follows: she chose the 1,600-calorie level. Given her history of binge eating, I was worried that this smaller amount of calories would leave her unsatisfied and at risk of falling into the usual excesses. She decided to eat her candy in the middle of the afternoon because at that time her children used to have a snack and she thought it was tasty. By feeling satisfied, you could overcome the barrier of bingeing and end the day with a healthy dinner. I advised him that if he exceeded a meal, he did not give the day for lost, but just suppressed his mid-afternoon treat.

My friend and I also talked about the importance of gymnastics. Studies show that people who exercise are more likely not to gain weight again. I advise my patients to do between 20 and 60 minutes of aerobic exercise three to five times a week. Since I had little or no free time to go to a gym, I suggested that I buy several exercise videos and use them in the living room.

Other times he could take his youngest son to walk in his stroller and walk briskly, while the eldest was in school. With the 90/10 plan, my friend could lose more than three kilos in just 14 days. After two and a half months I weighed nine kilos less, and it looked and felt very good. Two years away, he already managed to eliminate all the excess weight he had, plus an additional kilo. And, even better, he no longer classifies foods as “good” or “bad”: he still chooses healthy eating 90 percent of the time, while always satisfying his need for variety and delicacy the rest of the time. A diet that you can follow long term.

Let’s see now how the 90/10 plan benefited a friend of my brother, a 50-year-old executive named Esteban. Esteban was nine kilos overweight and felt heavy, slow, unattractive and uncomfortable in his clothes. But he assured me that no diet fit his “accelerated” lifestyle, and I asked him to write down in a notebook everything he ate for five days and take that information to our first consultation. Coffee with cream, sweetened with sugar At lunch, she ate a corn cake or a bagel that she had smeared cream cheese and orange juice in. It is not surprising that in the afternoons she felt a headache and fatigue.

These people are perfect candidates for what I call the 90/10 weight reduction plan.

Several nights a week, Esteban ate a delicious dinner in a restaurant. After eating practically nothing satisfying or nutritious all day, at dinner time I was hungry and satisfied with bread and butter, three alcoholic beverages, a large steak, a baked potato with sour cream and butter, spinach with cream and a slice of pudding. Based on his size and lifestyle, the 1,600-calorie plan seemed the most reasonable to him. Together we plan a substantial, nutritious and balanced breakfast, and delicious and straightforward lunches at the same time.

Eating fruit and yogurt, and eating soup and a salad, or a salad and a sandwich – for example, of turkey with lettuce, tomato and two slices of cheese, on whole wheat bread – could maintain a high level of energy and eliminate your afternoon headaches.

In order to not feel so hungry at dinner time, Esteban ate something healthy and low in the afternoon, and then, at dinner, gratified himself with some of the “fun” foods that he liked the most: strawberries with a little whipped cream, or a scoop of vanilla ice cream with chocolate sauce, or a small piece of cake, or a couple of extra slices of bread.

He could also choose to drink two glasses of wine during dinner. As an entree, I could eat a medium-sized steak, although I suggested that I alternate it with a piece of chicken or grilled fish to lower its cholesterol concentration, which was a bit high. Esteban replaced his usual baked potato full of fat and spinach with cream for a salad and many steamed vegetables. And, of course, skim milk for your coffee, instead of the cream and sugar you used to make it with.

I convinced him to go up and down the stairs at work and park the car about 800 meters from the building where his office was, to be forced to do a little physical activity every day. (Excellent method for someone who swore he did not have time to exercise.) What most surprised Esteban was that, despite all the filling foods he could choose from, he was only eating 1,600 calories per day, which guaranteed I was going to lose weight. And, in effect, Esteban dropped 4.5 kilos in just 14 days and continued to lose weight during the weeks that followed. His cholesterol levels normalized and his blood pressure, which had been high, was reduced enough that he stopped taking medication. Four years after being put on a diet, he has not gained weight again.

Esteban is an excellent example of people whose eating habits were so ingrained, and for a long time, they seemed impossible to change. The 90/10 plan convinced him, with significant evidence, that losing weight and giving small tastes are compatible things.

How to monitor appetite hormones for weight loss

You should not continue to suffer from unbridled anxiety, come and find out how to monitor the appetite hormones to avoid continuing to gain weight. For this, you have to know that the hormones called leptin and ghrelin are responsible for the lack of satiety. Those who signal the hypothalamus of the brain to regulate energy expenditure and the point and end to food intake.

To support a fit body, hormones such as insulin, leptin, and ghrelin must function perfectly. When these hormones are in balance, weight loss is considerably faster and healthier. As long as they are in charge of regulating the metabolism, they are in charge of keeping you fed up and the body has the energy levels at their point.

How do leptin and ghrelin work?

First of all, you need to know that leptin is activated by the fatty tissues or fat that are deposited in the body. And not only in this area, but it is also secreted in the stomach, muscles, heart, and placenta.

It takes charge of making a wall at the level of satiety, sending signals to the hypothalamus to regulate the consumption of food and the amount of energy.

As the hormone ghrelin is produced in the walls of the stomach, it activates when you have an appetite. Feeling empty sends signals through the blood-face of the hypothalamus to the stomach to signal that you have a food deficit. If this hormone is an imbalance it will generate fat from the abdomen and you’ll have to fatten up even when you eat healthily.

How to monitor appetite hormones?

When you want to lose weight it is ideal to put in order the daily routine, not only physically but rather mentally as well. Appetite hormones can be monitored by following the following tips:

As leptin regulates blood sugar levels apart from the entry and exit of fats into the body, it is advisable to consume chia. Eat foods that help you take calories off naturally. Among those are salmon, sardines or trout. Like linseed seeds. Because they favor the activation of this hormone.

In order for ghrelin to send out signs of satiety to the brain, you need to eat food containing fiber. Like plums, lentils, apricots, strawberries, chickpeas and green leaf salads.

Performing five to six meals throughout the day in small portions makes the ghrelin hold at the right level so as not to segregate it progressively.

Eat foods containing Omega 3 such as pumpkin seeds, linseed or sesame seeds.

Get ready to sleep and rest your body at least eight hours a day. This is one of the tips to consider since hormones such as insulin, leptin, and ghrelin tend to reduce significantly.

Losing weight is not only consuming fewer calories or burning up fat, but also avoiding the burden substantially. Have more fun, spend time with you and enjoy life so that the hormonal system is naturally regulated.

Moving your body, exercising at least three times a week will generate greater personal satisfaction. It helps to remove extra pounds while eating healthily and holding off the strain.

Don’t forget to include proteins such as egg, white meat or fish. This causes ghrelin to stop activating and so you will have less appetite between meals.

As has already been discussed in the various tips, appetite hormones are easy to monitor if you stay focused. Focus your psyche on continuing a healthy lifestyle. Slimming is a matter of perseverance, dedication, and responsibility to your health.

How slim your face quickly and easily

There are many people who are genetically round-faced, and others who when they gain weight their face begins to round. In either case, there are ways to eliminate rounded cheeks. The face is our business card to the world that is because we should look radiant and smooth. Then in this article you will know much more information on how slim your face. So let’s get begin.

Get rid of extra calories

The trick of how  lower the volume of the face is to get rid of the calories that you have, this is achieved by consuming as little as possible of what you usually burn (this equals 1000 calories).how slim syour face naturally

  • Eat a diet high in fiber, this will achieve better calories and little by little the fat of the face and chin will disappear.
  • Choose exercises such as jogging, running, cycling, even the treadmill and try to perform at least 120 minutes of cardiovascular exercise per week.
  • It reduces the consumption of salt and sugar: Generally your face does not have fat but water, this usually happens when there is an excess of both, consumes foods low in fats like the lean meats, vegetables, fruits and whole grains.
  • Drink plenty of water: 2 to 4 liters of water are recommended per day. This in addition to helping you reduce the fat on your face, it will also help you eliminate the one you have in your body.

How slim your face quickly?

Doing exercises with weights helps to exert pressure on the face and in that same way is effective to slim the face. For the exercise to be successful you must do it at least 2 times a week.

  • Raising a weight that is moderate and strong is what is recommended. This will force the face to stretch and the excess fat will disappear little by little.
  • Facial yoga – if you read well. Facial yoga will help you move each of the muscles of the face and when you exercise the muscles, these are toned allowing the fat to disappear slowly.
  • Practice saying the vowels or in alphabet but making exaggerated movements, such as: an “A” well marked and holding it for 25 seconds. Do the same with each vowel or letter.
  • Inflate balloons with cheeks and hold the air for 30 seconds.
  • Tilt your head back and hold for about 10 seconds do it 8 times a day. This will work on your chin and your neck.
  • Perform massages with small pinches that go throughout the area of the jaw that is to say from the chin up and reaching almost to the lobe of the ears. Perform 15 sets and 4 repetitions.

We tell you the most effective and known ways to know how slim your face. Will you taste them?

How to lose weight fast with very simple methods

There are a wide variety of ways in the world to find out how lose weight fast and properly. It without altering,¡ not diminishes our feeding. Otherwise, the best we can do is to know these mechanisms to lose kilos.

There are endless healthy diets, for people with problems of self-esteem, health or obesity. There are also well-recommended exercise routines that can help any individual who suffers from extra kilos or others. We hope each of these methods will help you look good and healthy.how lose weight fast and naturally

3 Effective Ways to Know How Lose Weight Fast

Obesity is a condition that we can notice in people who are overweight evident and quite clear. It is important to consider taking care of our body, and it is for this reason that we talk about 3 ways to lose weight correctly and without any problem.

Water The Best Drink To Lose Weight

The most recommended liquid in the world to lose weight is water, this is because this brings great benefits but not a single calorie.

Además de eso, el agua puede acelerar el metabolismo, y deshacerse de las calorías y grasas que se encuentran en tu cuerpo. Lo ideal, o lo más recomendado por los expertos, es el consumo diario de al menos 2 litros de agua, preferiblemente a temperatura natural. Toma agua y tu piel se verá como nunca antes.

Our body must consume a high percentage of water, in order that the body is loaded with nutrients and vitamins.

In addition to that, water can speed up metabolism, and get rid of the calories and fats that are in your body. Ideally, or most recommended by experts, is the daily consumption of at least 2 liters of water, preferably at natural temperature. Drink water and your skin will look like never before.

Less Fast Food, More Exercise

Eating junk food is one of the main consequences of any overweight people, so the best thing to do is start an exercise routine, full of physical activity, and warm-ups.

The exercises that will take you on the path of how lose weight fast can be varied: dance therapy, jogging, hiking, weight training, among many others. Try to get a good personal trainer, to guide you and so you can lose weight more quickly, and effectively. Well, that will generate confidence and a new way of seeing you in the mirror. In addition to that, the exercise will guarantee a very positive and productive mood in your life.

Healthy Diets Beneficial to Your Health

Healthy diets are important, because, a correct diet brings you a great percentage of effectiveness at the time of losing weight or belly.

The excess of kilos are thanks to eating junk foods, usually these are processed products loaded with fats, which do great damage to our body.

A healthy diet has a great stability and balance, between vegetables, vegetables, proteins and carbohydrates. It’s all about equity and your body gets the minerals, vitamins and nutrients it needs.

Consider each of these mechanisms, which will help you how lose weight fast, we can say that if you follow these steps, your health could benefit greatly, test and change your life for a better.

Positive Effects of Diet Pills for successful weight loss

We are all aware that obesity is a number one problem almost all around the world. We tend to eat fast food and greasy foods and sweets without exercising at all. For this reason many individuals decide to try diet pills and this is precisely the reason why we tell you all about the positive effects of diet pills.

What are diet pills

Diet pills are any of the weight loss medications that you can get either over the counter, online or by prescription. Since these which can be found on the counter and online versions of these drugs are so simple to obtain and are fairly economical, there is frequently excellent temptation to utilize these tablets to shed pounds.

Different diet plans include different substances that are integrated to produce the desired weight loss. However, the way in which that weight loss is attained, may vary from one pill to another. For instance, many positive effects of diet pills can be obtained and they will drop your weight by eating less. Meanwhile, other diet plan tablets are made to hinder the body’s absorption of fat.diet pills benefits

Positive effects of diet pills

One of the most positive effects of diet pills is appetite suppression. Although consuming foods which contain fiber and protein might help you keep you feeling full, these foods consist of calories and weight reduction needs calorie limitation. Nevertheless, diet plan pills can use hunger suppression active ingredients that will keep your cravings at bay without including caloric intake. Stimulants such as caffeine might lower your hunger, but there are also diet pills worth a try.

Other positive effects of diet pills

Other surprisingly good effect which you can obtain from using diet pills is diuretic result. In addition to helping lower your body weight by burning fat, diet plan tablets might lower the quantity of water your body is holding, which also lowers weight. Substances that flush water out of your body are called diuretics. But since we drink fluids, it is really easy to acquire that weight back. It is really important to avoid cokes and sugar juices and foods in order to feel the positive effects of diet pills.

Decreased Lipogenesis

Although numerous supplements focus on promoting fat burning impacts, the prevention on the advancement of brand new fat is a procedure called lipogenesis and it is really important too. Even though a lot of supplements claim to have this impact, there are variants of active ingredients that have actually earned scientific support, and this also belongs to the category of positive effects of diet pills.

Increased Energy Levels

A lot of the existing weight loss supplements promise increased energy levels and motivation, which helps you increase the desire to workout. But if you want to have constant energy during the day, you can take a supplement which will help you burn more calories even when you are resting, instead of exercising. This can also belong in the positive effects of diet pills, but you can also increase your energy levels by taking mineral supplement and this might be just enough.


There are numerous positive effects of diet pills which you can feel in case you take a quality and efficient product such as Phen 375. You might want to be careful because not every company offers the best product and the consequences can be quite harmful. Make sure you stick with the product we advise and you will not have to worry about side effects. Let your journey start with the best product available.

Bio Fat Burner Reviews- The best slimmer for you!

All the weight lifting, cardio training and limitless sets of associates will not develop a lean, toned body without fat burners. For those who wish to have a better figure and healthy body, we made these bio fat burner reviews. Hope these will help you!

What are fat burners

Fat burners can be an effective weight-loss help when used properly. You have probably heard of the bio fat burner reviews and effects and what they can do for you, but let us remind you.

Fat burners are supplements. They are developed with active ingredients that can truly provide you an extra boost to assist burn fat. But they cannot replace a strong diet plan and workout plan. Before we proceed with bio fat burner reviews, let see how they work.

Bio fat burners reviews

To burn fat, we should develop exactly what is referred to as an “energy deficit” – the outcome of consuming less and exercising more. When this happens, your body is forced to break down and utilize its saved energy (body fat) for fuel to make up for the energy deficit. The process of releasing and burning saved body fat is called biolysis. Natural ingredients work by engaging with specific receptors on fat cells which indicate the release of kept fat. The interaction might assist to speed up the procedure or release of fat to be burned as energy. If you were unfamiliar with bio fat burner reviews until now, you have a chance to find out how they work.Bio Fat Burner Reviews

There is one other factor involved in the fat-loss battle, which is the propensity for your body to decrease its metabolic process to make up for the energy deficit. Basically, we can use bio fat burners to speed up the metabolic process. What comes next are bio fat burner reviews.

Top Bio fat burner reviews

The food and drug administration does not evaluate each product that comes on the market separately. Since they are daily come-outs, it can be very dangerous to try a new product without having seen the results or studies. Every year, FDA alerts the general public about harmful undeclared components in fat burners, and for the last 4 years, there have been more than 40 alarming substances available for reach.

The most dangerous substances that these contained were sibutramine – a drug previously recommended for obesity, but was removed from the market due to an increased threat for cardiovascular disease and stroke. Another consisted of an unapproved laxative understood to increase the treat of cancer. Yet another considered of a selective serotonin re-uptake inhibitor, which is used to deal with anxiety and can trigger seizures and increase bleeding danger in people taking medications such as blood thinners.

List of dangerous fat burners

If you are afraid to use supplements, but you want to reduce weight, according to bio fat burner reviews, you should avoid the following:

  • Sibutramine – is a Japanese fat burner which has recently been taken off the market, since it was discovered to increase the danger of a stroke and cardiac arrest. They came in three colors including: blue, green and yellow.
  • Emagrece Slim – is a Brazilian tablet which is among the worst dieting pills in this list. It was used by many individuals since it was well-promoted by athletes, however, it was a mixture of both anti-depressants and stimulants and it means that users regularly experience severe mood modifications.
  • Phentermine (not Phen375!) is a dangerous drug that causes blurred vision, breathing problems, dry mouth, sleeping disorders etc. It is not recommended for use more than 10 days.

Conclusion on bio fat burner reviews

If after reading these bio fat burner reviews, you are scared to use supplements, do not worry because there is the best and most efficient natural supplement which has been part of a slimming journey of millions users and it is called Garcinia Cambogia. Use it and slim healthy.