2 - The more light better food, although sometimes the patient does not like some products, but if you do not notice much difference between the product “whole” and the light in calories, always a better light (or milk-fat yogurt instead of milk or whole yogurt, beverages tail light, sweeteners instead of sugar, etc.)..

3 - Do not weighed “every two of three”, but every ten or fifteen days. Doing so always at the same time of day (best to get out of bed), with the same amount of clothes and always in the same weight.

4 - Eating between 1.5 and 2 liters of water per day (water or infusions).

5 - Do not take sugary soft drinks or chocolate shakes, vanilla, etc..

6 - Take always remain a scheme or not, two servings of dairy a day (1 serving = a glass of milk (250 ml) or 2 or 60 grams of yogurt cheese). Avoid fatty cheeses and yogurt drink milk or skimmed or skimmed.

7 to 1 or 2 servings of vegetable a week.

8 to 1 or 2 servings of pasta a week.

9 - Some ten servings of vegetables a week. Moderate amount of oil salads.

10 - are often recommend as a general rule that the amount of calories from alcohol, does not exceed 10% of the total energy consumed. In other words, no more than about 30 grams of alcohol per day (or what is the same: 0.5 litres of beer per day or 0.25 liters of wine). If a system we want to cut the amount of energy consumed, we will have to do the part that we might be less damaging that cut energy undoubtedly alcohol is consumed less valuable energy (Kcal are. Empty). That is why we remove a regime in the diet.

11 - Take two or three servings of fruit daily in the form of juice or fruit pieces. Do not take much because banana is the fruit more energy. Nor does it take, or very little, avocado. The melon and watermelon are very little energy.

12 - Take 3-4 eggs a week, cooked better than in the form of tortilla and tortilla in the form of better than fried because they absorb much oil ..

13 - Eating about three servings of fish a week and three other meat. While there may well take more servings of fish and less meat. One of the rations of fish at least, that is kind of blue. It is more healthy fish consumption compared to birds and from birds in front of the lean meat and it better than the fatty meat (mostly pork).

14 - Eliminates the very energy diet foods: pastries, sweets, sausages (sausage, hot dogs, sausages, pates, and so on. No; york ham, prosciutto and lean cold cuts turkey it can be), sauces such as mayonnaise,… etc..

15 - Takes nuts, but with great restraint. They are very energetic, but also a great source of vitamins and minerals.

16 - It’s good to get familiarized with breakfast cereals (30-40 g / day)

17-Clean Kitchen: baked, boiled, baked… without much fat (fried and stews, not). Not spreads sauces with bread, fattened greatly by the amount of fat that often.

There is banned but a lot of food that must be taken in moderation. If we have a special day (wedding, birthday dinner with friends, etc..) May be over but always with careful not to “desmadrarnos” too, and the next day would be followed by a good diet a bit tighter than usual .

It is recommended to many meals a day (5 would be nice), none of them very much. In times of famine, take an infusion or fruit. The challenge is to make foods with low energy density, that is, occupying space in the stomach but have limited Kcal. (Not sugary or alcoholic drinks, mainly fruit and vegetables). It is not advisable to skip any meal of the day.

The technique of the body jam is licensed by a New Zealand company and came to USA about ten years. This is a lesson for pre- choreography Body System, every three months, teachers graduates receive packages with new sequences.

You could say that the body jam is a way to make it easier to dance class. The procedures of the body jam are quite similar to that of a normal classroom, gym, with mixed steps of the dance: It has heating, stretching and relaxing the end of each lesson.

Advantages
– How is an aerobic activity, the body burns calories and jam is losing weight.
– As a classroom pre-choreographed, the body jam gives security to the student, who does not have to learn new moves every day. He is learning the choreography according to their income.

– Other benefits of the body jam is the development of motor coordination, development of cardio-respiratory and improvement of physical conditioning.

Minimum time to effect

– Normally, the initial effects of the body jam start to appear after 90 days of making two to three classes per week. But this brand is highly variable, because it depends on other factors such as diet and metabolism of each practitioner.

Spend average caloric

– The average calorie expenditure is 600 kcal / h in an advanced class. Note: The burning of fats depends on gender, age, metabolism and physical condition of the person, in addition to the weather, the floor and size of the field.

Who can do

– The sport is indicated for people who seek weight and improve their cardiovascular conditioning.

– People with heart problems, respiratory or column should consult a doctor before starting the train.
– An examination and medical advice before you start is essential.

– The age group is very elastic, ranging from 15 years - when the bone structure is already more developed to adulthood. It is not recommended for people in old age, since this is an activity of strong movements and high impact.

Tips from expert

“Have patience in the beginning, face the class as a diversion and away from excessive preoccupation with the choreography and lead to the side of extra energy and quality of life.”

Many people turn to food for comfort, consciously or unconsciously, when faced with a difficult problem or when seeking to be employed. But eating for emotional reasons-namely, to remove or soften eat negative emotions such as stress, anger, anxiety, sadness and loneliness-can sabotage efforts to lose weight.

Often, this way of eating leads to eating too much food, especially those of many calories, and sweet foods, salty or very high in fats. But the good news is that if one is inclined to this way of eating, can take action to regain control of their eating habits and implemented to achieve their weight loss goals.

Why the negative emotions lead to eating more? Some foods have addictive qualities. When you eat chocolate, for example, the body releases greater amounts of narcotic substances that provide feeling of satisfaction. Such rewards can reinforce the preference for foods that are very connected with specific sensations.

The food can also be a distraction. If one is worried about future events or think repeatedly in past conflicts, eating foods that comfort can distract. But the distraction was only temporary. When you finish eating, attention turns to the concerns and one can now bear the additional weight of guilt for having eaten more of the bill.

– Regain control

Despite the intense emotions that can trigger cravings for food, some steps can be implemented to control these impulses. To help end the ingest in an emotional, try these suggestions:

Learn to recognize the true appetite. Is it physical or emotional? If you ate a few hours ago and stomach not protest, probably has no real appetite. Give the craving a few minutes to pass.

Know your triggers appetite. Over the next few days write what they ate, how much it ate, when he did and how he felt on each occasion, and how much hunger felt. Over time can discover some patterns that are repeated and reveal negative eating behaviors and what triggers can be avoided.

Look elsewhere for comfort. Walk, enjoy a movie, listen to music, read or call a friend. If you think that stress associated with some event in particular is leading towards the refrigerator, try to talk to someone about this topic to distract. Plan outings that are entertaining.

Do not be unhealthy foods around. Avoid foods with abundant many calories at home. If you have any appetite or feel sad postponed going to the supermarket for a few hours, so that those sentiments do not influence their decisions at the time of purchase.

The snacks also must be healthy. If one feels the urgency of eating between meals, choose foods without fat and low-calorie, such as fresh fruit. Or try low-calorie versions of their favorite foods to see if they satisfy their craving.

Take a balanced diet, if you’re not getting the calories needed to have sufficient energy. That is more likely than not give in to emotions. Try to eat at reasonably regular schedules. Include basic food groups in your meals. Include whole grains, vegetables, fruits, dairy products descremados and lean sources of protein. If you eat these products is likely to feel more satisfied and longer.

Exercise regularly and rest properly. His mood is more manageable and your body can relieve stress more effectively if he is fit and well rested.

We must bear in mind that their egregious profits have also been altered by advertising campaigns in order to sell the Pilates Method as a commodity. In these campaigns have been sold the Pilates method as the solution to eliminate cellulite and get a slim body and esculpido.Es true that the practice of Pilates method tends to sculpt the body shape and figure, but not a miraculous or supernatural as the changes occur naturally from the physical characteristics of those who carried out. It is for these reasons that we must be aware of the main objective of this system that basa their results in the oxygenation of the muscles and increasing flexibility and longación body.

A physical level, the Pilates method contributes to inter alia:

Reaffirm the body to increase its physical form in general
Improving the health of joints increasing mobility and agility around the body
Increases physical strength and resistance preventing possible injuries
Improved control of the mind over the body, increasing as a result, confidence and self esteem
Fixes and correcting the bad influence positions on possible ailments caused by them and increasing the overall balance of the whole body.

Apart from the result at the physical level, the Pilates method also offers benefits to mental and spiritual level as the constant practice of this method strengthens and relaxes the body and mind with a special emphasis on attitudes and values of each individual. Above all, the Pilates method is a discipline and as such, requires a serious commitment and attitude of each of the individuals who practice it.