Weight Loss Guides

This weight loss program 3 kilos a week, consists of a healthy diet and exercise routine recommended to complete the quick weight loss plan, it is important to become aware that thins faster and better if you keep a daily routine of exercise.

Weight Loss Plan 3 kilos per week

Workout
1 hour brisk walk (can be divided throughout the day about half an hour in the morning, half an hour at night), not worth looking glass.

squat: 30 repetitions. After climbing stairs at 2 steps together, until you feel the quadriceps muscles (front thighs) and gluteus.

Calves: Raise the toes and down, 30 repetitions.

For arms: Take 2 plastic bottles of 1 liter and fill it with sand. Take the bottles in each hand and raise your arms. 30 repetitions.

Crunches: 30 reps of crunches in front, 30 oblique (side).
Stretching exercises.

These exercises can be replaced by other exercise routines .

Diet

BREAKFAST: 1 cup skim or 1 sweetened yogurt or nonfat decaf coffee with sweetener or sweetener preferred infusion + 2 slices of bread or 4 crackers toasted whole grain bran all smeared with cream cheese and a spoonful of jam light (preferably sweetened with Stevia) or 2 whole-grain crackers with 2 slice of ham or turkey and 2 slices of cheese + 1 medium apple machine.

Lunch: Mixed salad with lettuce, tomato and onions + 2 or 1 sausage patty light homemade soy or 1 Milanese or grilled chicken breast half.

SNACK: 1 serving gelatin light + 1 piece of fruit in season (not plantain / banana) + Infusion without sugar.

Dinner: Omelet 1 egg and 2 egg whites made with non-stick skillet and cooking spray (if you have access to spray oil in a vaporizer placed in a little oil) and 3 slices of boiled pumpkin with 1 teaspoon of oil as dressing.

Whatever weight-loss plan or diet chosen, there are some clues to the diet works and get slim for ever.

Most diets are doomed to failure if not accompanied by a series of changes in our lifestyle. The keys to that diet works are very simple to understand, although not as easy to implement them:

* Physical exercise is necessary for at least half an hour three times a week: walking is the best exercise, the simplest and most economical, or you can go to a gym, running, swimming, dancing, climbing stairs or play with children
* Avoid foods with high fat content: fruits and vegetables contain little fat and are rich in minerals, vitamins, fiber and antioxidants
* Emotional health care and self-discipline not to abandon the diet or eating compulsively exercise, yoga, Pilates or a relaxation technique provides mental balance necessary to follow a diet
* Avoid restrictive diets that make us hungry: it is necessary to eat five or six times a day to keep your body active and keep us from hunger strike
* A healthy balanced diet should be possible both at home and at work or at a restaurant, a diet should not prohibit us continue with our normal daily life

In our health blog know the difficulties of starting a diet, therefore, we believe interesting guide you on how to start a diet to lose weight. The first thing to consider is that you need a personalized weight loss plan.

If you head to a diet to lose weight, you should know that there are no miracle diets, ie diets that promise to lose “umpteen kilos” in a few days is nothing commendable because, among other consequences, recover weight loss.

You have to see a doctor to guide you on what type of diet is one that suits your needs, taking into account your physical qualities. Ask your doctor about all your questions and find out the type of diet you’re going to continue.

You should also find out about foods that are good, on those who can not eat, which are recommended and make sure you keep a varied diet in which you do not miss anything: dairy, vegetables, meat, fish, fruit, vegetables, bread, oil, water or cereals are indispensable. Program at a diet where you eat, at least 1,200 kilocalories per day. Of course, fruit and vegetables is an essential part that you should never stop taking.

To begin a weight loss program, you must combine it with exercise, so you’ll have to organize your time to do sport. Become a medical checkup to verify that you have no health problems and can do sports.

Again, the weight loss has to be gradual, i.e. you lose weight slowly (something like 300 or 400 grams a week). Be sure to include in your diet vitamins and minerals.

In short, try to follow a diet low in calories and varied. Finally, you have to want to do the diet, if not, ill go. The intent is essential.