If you are determined to implement this dietary regimen will have to have a sound health, physical activity, develop as light meals, drink as much water as possible every day, flavoring your tea with sweetener or drinking them bitter and spice up your meals with salt, herbs, vinegar and a pussycat amount of sunflower oil.

Example of daily menu: Breakfast: 1 infusion, 1 common fruit, 1 ½ citrus and nonfat yogurt. Mid-morning: 1 infusion. Lunch: 1 portion of fish, 1 serving of broccoli tart jelly and 1 part light. Mid-afternoon: 1 infusion. Snack: 1 infusion, 1 common fruit, 1 ½ citrus and nonfat yogurt. Dinner: 1 serving of noodles and 1 integral portion of mixed salad. Before bed: 1 tea and 1 fruit or 1 biscuit smeared with sweet light.

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The energy balance means that your weight should be the same when given the caloric intake and calorie output.

If there is imbalance between caloric consumption and leakage can cause changes in body weight.

• For example, when a person burns more energy (kilo calories) than you consume through food, making their body fat reserves to meet the over subscription. Conversely, when consumed more kilo calories than you burn, the extra energy is deposited in body fat.

Increased Metabolism

Aerobic exercise helps speed the metabolism function, recent studies have shown that after exercise, the level of metabolism remains elevated for hours, increasing the power output beyond the energy gained during the exercise itself.

Earn muscle

The weight loss by increasing energy burn, it also reduces the loss of lean muscle (even with dietary restrictions) and increased fat loss.

The key

The key formula for weight loss exercise is:

Moderate intensity and long duration

• The body begins to burn fat after an on going exercise that exceed 20 minutes. How many kilo calories needed daily

The amount of energy that requires a person depends on your height, weight, physiological status and .

• If exercise is light to carry, should consume daily 30 to 35 Kcal. And if it is strenuous, 65 – 70 kcal.

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This statement comes from the findings of a study conducted by researchers at University College London, who assessed the body mass index (BMI) and waist circumference in a sample of 5092 twin pairs aged 8 to 11 years born between 1994 and 1996.

Twin studies are performed to differentiate between the risks of genetic nature imposed by environmental factors such as diet or socioeconomic status.

Thus, if the genetic variations have considerable influence on obesity risk, or monozygotic twins with identical genes, should have an increased risk of obesity than Fraternal or dizygotic twins with different genes, living in the same environment.

study showed that identical twins had BMI and waist circumferences of more similar than Fraternal twins even though each pair of twins lived in the same house.

Further analysis predicted that the inherent risk to obesity is genetically determined in approximately 77% while shared environmental factors weighed 10% and 14% unshared.

These results confirm other studies which suggested a contribution of genes on the risk of obesity of between 55 and 85%.

The authors acknowledge that the environments that promote obesity pose a major risk factor but, nevertheless, genetic predisposition is the most important reason that some children are obese while others do not.

Also recommend that diet, nutrition and physical activity of children is optimized to ensure that those who are genetically predisposed to obesity do not accumulate excess weight

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The diet is the diet emagrecer Brazilian weight loss. Emagrecer mean weight loss in Portuguese, and is a diet that takes into account the tastes of each and has a wide variety of foods with enough calories and nutrients to stay healthy.

And how much we eat is directly related to body weight, and food we choose to eat has to provide the amount of calories your body needs, based on weight, metabolism and physical activity level.

In these diets for emagrecer not recommended to lose weight over 450 grams per week. This is the right balance of calorie intake that we have to adjust your diet to lose weight.

Good nutrition should include all essential nutrients to maintain good health. This is where use is made of the famous food pyramid that can guide us to choose a healthy diet, as well as the proportions in which they must be consumed each food group.

Protein: normal in adults is to have a protein requirement from 50 to 65 grams per day. Protein intake is essential to protect and repair tissues like skin and teeth. This is equivalent to two or three servings of chicken, fish, beans, eggs and nuts and many other foods.

Carbohydrates: You need to consume at least 100 grams of carbohydrates daily to avoid fatigue. To ensure a good provision of carbohydrates you should eat 5 to 10 servings of food groups of bread, cereal, rice, pasta per day.

Fiber: The fiber in the diet recommended is 30 grams. This can cover such a cup of cereal flour, half a carrot or beans, a medium apple or pear.

Each portion can not exceed 100 grams in total with all the ingredients according to the pyramid.

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* Hill training: tilting the treadmill can train with slopes as we do abroad, thus increasing the intensity of training and will require more muscles, which not only helps us acquire resistance but provides a good boost to the burning of calories.

# Trains at intervals: alternating one-minute run at a moderate pace with other more intense than we can do a sprint, it will help to mobilize body fat and increase caloric intake significantly in training.
# Compete with your partner: in the gym is also possible to compete, just propose to your teammate next to another showing treadmill running speed or competing for who gets a greater distance at a certain speed or a certain period of time.
# Try not to hold on their hands: as you gain confidence and position on the treadmill, you’d better leave the side grips to improve the position during the year and also to emphasize the caloric expenditure through the movement of the arms which allows work core muscles.
# Increase time and speed: one thing at a time and gradually will result in a gradual increase in consumption of calories, which is a simple way to progress in training, gains in strength and of course, increased caloric expenditure.

Advancing and more intensity in the gym, using the treadmill, it is possible. Just use all these resources to burn more calories running at home or at your place of training.

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