Effective Exercise to Lose Weight

Many people do sports activities to have a healthy body. Not a fewalso who exercise to lose weight. Because exercise can triggerour heart and be able to burn fat in our body. For optimal results, we should do exercise for 45 minutes, six days a week.

Exercise and proper exercise can burn calories quickly. The following is a type of exercise Effective Weight Loss:

Aerobic
Exercise is also effective mngurangi weight because it can burn a lot of excess calories as well as beautify the shape hips and thighs.People with a body weight 68 kg can burn about 357 caloriesthrough aerobic exercise for one hour. But the results can differ,depending on how high the activities you do during aerobics.

Run
People with a body weight 68 kg can burn 893 calories per hour by running eight minutes per mile. While running for 10 minutes per mile can burn about 731 calories. But running is not necessarily suitable for everyone, especially those who have problems withdisorientation and sensitive to loud sports activities.

Bicycle
Those weighing 68 kg can burn between 560 to 850 calories perhour, with cycling about 15 to 18 miles per hour. Cycling is a sportto lose weight is almost everyone can do as little likely to causeinjury to a muscle.

Swim
Swimming is also one of the effective exercise to burn calories,and less likely to cause injury to a hinge. Water sports are also verygood for the whole body as it makes nearly all the muscles of the body work while swimming. Those weighing 70 kg could pay thecalories between 497 and 523, depending on the style and speedswimming.

Benefits of Vegetables for Body

Consume vegetable juice proved beneficial for the body.Vegetable juices are rich in vitamins and minerals. This substance is useful to keep and maintain the health of the body against disease.
Currently, back to nature lifestyle is becoming a trend among people who realize the importance of maintaining a healthy body.This is the health benefits of vegetables for the body taken from a book entitled "Secrets of Healthy with Fruit & Vegetable Juices" essay Budi Sutomo & dr. Billy Ibrahim.

1. Asparagus. 
Asparagus is a vegetable of the young shoots. Sold in the form of white buds and green. These vegetables contain many nutrients, vitamins and essential minerals.
Fiber content (dietary fiber) is very high and is able to bind to cancer-causing carcinogens. Fiber also helps smooth the process of digestion so that you free from the interference of constipation or difficult bowel movements.
Asparagus is also clinically proven to increase male fertility.Asparagines amino acid content in it can stimulate the kidneys remove excess body's metabolism.
Other active substances are believed to improve blood circulation and helps remove fatty deposits in blood vessel walls. Very well taken for your acne, eczema sufferers, kidney and prostate disorders.

2. Spinach. 
Spinach especially those containing iron red high blood adds efficacious. In addition, spinach also contains vitamins A, B, C and K, potassium and phosphorus.
Spinach also contains beta-carotene, lutein, chlorophyll, folic acid and manganese. Benefits for dysentery, ambient, fever, launched milk, dilute phlegm, strengthen the immune liver, prevent aging and contains antioxidants.
Folic acid in spinach able to combat levels of homocysteine ​​in the blood cause of coronary heart disease.


3. Broccoli.

 Broccoli is rich in fiber can prevent gastrointestinal cancer, constipation and bladder cancer. Broccoli contains kromimum important to help insulin work, so either be consumed by diabetics.
Those who mengosumsi half a bowl of broccoli every week can reduce the cancer risk by 44%. Isothiochyanate in broccoli slow the growth of bladder cancer cells and a major effect on the destruction of cancer cells. Broccoli also helps reduce the risk of heart problems and stroke.


4. Beans. Besides processed into food, fresh beans are also processed into juice. Bean juice is able to control and prevent diabetes. The results of clinical trials showed that in beans contain stigmasterol and B-sitosterol. both substances are able to increase insulin production.
Insulin works to lower blood sugar levels. Someone will have diabetes mellitus when the pancreas produces little insulin or can not produce at all.
Mengosumsi beans on a regular basis will also lower blood sugar levels. The fiber content in beans is able to prevent gastrointestinal cancer, while the mineral content of calcium beneficial for strengthening bones. Finalia natural
Sources: vivanews.com (12 September 2009)

Diseases Arising from Obesity

Overweight (obesity) but can cause increased morbidity and mortality also cause a variety of degenerative diseases, such as hypertension, coronary heart disease, diabetes mellitus (DM), cancer, sleep apnea, osteoarthritis, gout, dyslipidemia, gallstones, etc. . AP
Overweight (obesity) but can cause increased morbidity and mortality also cause a variety of degenerative diseases, such as hypertension, coronary heart disease, diabetes mellitus (DM), cancer, sleep apnea, osteoarthritis, gout, dyslipidemia, gallstones, etc. .If in the past, obesity is often interpreted in a healthy, prosperous, fertile, and can even increase the prestige (prestige) someone is at the present time, that perception has turned into a frightening specter for most people.
Obesity also causes frequent interruptions in their daily activities or the less agile, other than that, often experience depression, both of which come from within himself or from the environment.In western countries, the incidence of obesity is very high, so it has been considered as an epidemic. Meanwhile, due to the influence of environmental factors and changes in lifestyle and diet are westernized in developing countries like Indonesia, there is also a drastic increase in the incidence of obesity.In Indonesia alone, although no studies that standard of obesity, but the increased incidence of obesity can be found especially in big cities. From the results of epidemiological studies in Koja, North Jakarta, in a period of ten years (l982 and 1992/93) show an increase in weight figures (BB) is more and overweight (Body Mass Index / BMI e "25) from 4.2 to 10.9 % in men and from 7.1% to 24.1% in women.This percentage is apparently more nearly approximate weight and obesity in populations in Indonesia's BB is more for men and women 12.8% and 30%, while obese men and women 2.5% 5.9%.From the results of studies have shown that obesity, especially in the elderly (seniors) poses many problems and increase a person's risk of developing degenerative diseases as described above. Obesity is also the second leading cause of death after smoking should be prevented.ObesityObesity is really BB is mainly due to the accumulation of excess body fat. In general, experts agree that the BMI e "30 is expressed as obesity, ie weight in kilograms divided by height squared (TB) in cm. In certain circumstances, BMI can not be used, for example in the elderly, pregnancy, edema.Types of ObesityBased on the spread of fat, obesity will endanger health if the excess fat in the body scattered on the upper portion of the body, such as the abdomen, chest, neck and face. On this basis it can be classified on obesity types of apples (large sebahagian form fat cells are large and saturated) and the type of pear (sebahagian major form of fat cells are small and not saturated)Measurement of ObesityApart from the measurement of obesity using BMI, there are several measurements are: Waist circumference (waist circumference) is measured by the circumference through the center, the ratio of waist circumference and waist-hip circumference measured maximum.Waist circumference was measured through the buttocks, waist and hip circumference ratio is one measure that describes the distribution of body fat in the abdominal wall and underlying tissues that can be used as a risk factor for degenerative oenyakit. This comparison increases respectively with increasing age and weight is more or a combination.According to Seidell et al (1987) that the average waist-hip ratio for men and women respectively 0.90 and 0.77.Other than that, anthropometric measurements can be performed by measuring the thick folds of skin around the upper arm (triceps), shoulders, and thighs.ImpactSome studies show as follows that the lowest risk for heart disease, diabetes, and some types of cancer are those who have a BMI value of 21-25, the risk increased slightly when BMI values ​​25-27,. a real risk if the BMI is 27-30, the risk is very prominent if BMI> 30.
In general, obesity can aggravate the disease in several ways:Changes in metabolism: Due to the increased fat, fat sel2 zat2 enlarge and produce a number of chemicals that increase the risk for getting the disease, like diabetes, hypertension, gallstones and some cancers.Increasing the mass: the increasing weight causes the interference structure which resulted in cell damage and disease, including osteoarthritis and sleep apnea.Dangerous type of fat cells: fat distributed in the abdominal area and upper portion of the body causing higher health risk than fat in the form of a pear scattered around the thigh and pelvis.The risk of getting diseases caused by obesity are:

Heart disease and strokeThose with a BMI of at least 30 have a 50-100% increased risk of death than those with BMI 20-25. Obesity types of apples have almost 3 times the risk for heart disease compared with baseline.Increased fat in the abdominal area is specifically associated with the stiffness of the aortic blood vessels, namely the main arteries that provide blood to the organs of the body.High blood pressureThe relationship between obesity and hypertension is complex and may reflect the interaction of genetic, demographic and biological.Various studies have reported that weight loss is useful for reducing blood pressure.

Heart failureA 2002 study reported that obesity may be responsible for 11% of heart failure in men and 14% in women. The mechanism is unclear.

Blood fat disorders (Dyslipidemia)Effect of obesity on cholesterol levels is complex. Although obesity does not have a strong relationship with cholesterol, but triglycerides (TG) are usually high in good cholesterol (HDL) tend to decline both of which cause heart disease.
Insulin resistance and DM tipe2Most people with type 2 diabetes is obesity, and in fact gives a strong impression that weight loss can be a key in the control of type 2 diabetes, who have abnormalities of the inability to use insulin in the metabolism of glucose.This situation is often referred to as insulin resistance and is also associated with hypertension and blood clotting disorders.Although the exact mechanism of the relationship between obesity and type 2 diabetes is not yet clear, but sel2 zat2 fat can release certain chemicals that inhibit the body's sensitivity to insulin.
Metabolic syndrome (syndrome X)Consists of obesity marked by accumulation of fat in the abdominal area, cholesterol disorders, hypertension, and insulin resistance. It seems that genetic factors play a role, although obesity and fast food plays an important role in the development of this syndrome. Metabolic syndrome was significantly associated with cardiovascular disease and higher mortality.
CancerObesity is associated with certain types of cancer, and some experts believe that an effective weight control for anak2 and adults could reduce cancer incidence by 30-40%. Obesity may increase cancer risk in conjunction with high levels of hormones called growth factors, which can stimulate cell growth that causes cancer.
TreatmentDisease Frequently Occur Due to Obesity According to the National Heart Lung and Blood Institute (NHLBI), the management includes:
Diet: Diets low in fat, with the intake of 800-1500 cal / day or reduced-calorie 500-1000 cal / day from the usual intake, can reduce the BB ½ -1 kg per week.
Physical Activity: This will increase the use of energy which cause a reduction in body fat.
Behavior Modification: includes providing advice to the patient to monitor weight, cope with stress, avoid things that cause obesity, problem solutions and the achievement of others. Drugs that suppress appetite and reduce intestinal absorption

10 Ways to Healthy Diet & Simple

1. First of all recognize your own body.
Stop comparing with the body of your friends. When you know the workings of the body itself, it will be easier to satisfy what they need.

2. Eat regularly with a menu and a sufficient portion.

As the saying goes, "Eat before hungry and stop before full."

3.More consumption of fruits and vegetables.

Slim people eat an average of more than one serving of fruit andeat more fiber and less fat than fat people. That the results ofresearch published in the Journal of the American DieteticAssociation in 2006.

4. Do not forget breakfast

Start the day with a breakfast menu and the portions are adequate.This will help reduce your calorie intake throughout the rest of the day.

5. Expand Drinking water.

Inadequate water you need at least 2 liters per day.

6. Exercise.

Make it as an activity that can not be compromisedlagi.Ber-aerobics with favorite music can be a fun activity. Invitefamilies to join the move. Initially perhaps somewhat strange to hear it. But once you start, you might forget to stop.

7. Sugar-Free

Try 2 weeks without any sugar. It feels wonderful to know your appetite which usually can not keep gradually disappear.

8. Do not engage in extreme actions.

Extreme measures such means did not eat for lean in quick time. It is best to eat in small portions, which includes three nutrientsneeded by the body and two snacks each day for a more efficientmetabolism.

9. Brush your teeth immediately

After dinner, brush your teeth immediately to remind yourself that the meal is over.

10. Never compensate for feelings to food.

Habits are not very good when we overeat at times when our feelings are bad or too excited. In general, people who are toocarried away just a bit hard to control his diet.

So ... Change your diet with a healthy breakfast pattern, click here!