The publicity was assessed calcium intake of a person questioned about their consumption of dairy products, however, was not provided for other sources of calcium in the diet, such as fish, some fruits and vegetables, bread, cereals and other .

For that reason, I believe we should not forget that calcium is not only in dairy products because even though we have a high intake of milk, yogurt or cheese, we can cover our share of mineral using seeds, dried fruits and other common foods.

This erroneous concept that the calcium in milk only this can push us to consume mineral supplements or calcium-fortified products have a high cost.

Beyond economics, if exceeded recommended calcium intake can suffer hypercalcemia that, although rare in its development by the diet, also has serious consequences to health.

* 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.

Therefore, the mash is better off without butter, they are simply replacing this source of saturated fat vegetable broth or chicken, for skimmed milk or yogurt and fresh herbs, we can save a lot of calories from fat in the mash .

A tasty mashed potatoes can be much healthier and lighter if the cream or butter substitute for the broth, skim milk, yogurt or cream cheese lean. We can also lighten the puree using the cooking water of potatoes and many herbs in place of butter. Finally, if we lack the touch of a fat body, we can add a few drops of olive oil offers healthier fat than butter.

In general rules, the answer to this question is yes, then knowing that it is a calorie food, but we like a lot, we can take away the desire to eat a reasonable portion and we will no longer eating anything else. However, if I want ice cream but I try to repress that desire by eating yogurt, it is likely that after the yogurt and the persistent desire for ice cream, go in search of the food initially wanted.

When they are not hungry, but “like eating, eat what we like is more favorable, as the specific food that we want is really curb your appetite, but eat a moderate portion.

Therefore, as we have said at other times when we feel “like eating” look for specific food that we like, choose a small piece and sit down to enjoy the meal to calm the cravings that rich but caloric.

Even on a diet to lose weight it usually gives good results, because many times in the attempt to suppress the desire to eat, just beating the calories of other foods loved dish eaten in large quantities than in reality, we are not satisfied with its intake .

I really think so, because we can check on us and because it clearly is not the same be hungry, we can allay any food that appetite, that is, “like eating” anything specific that can not be replaced easily other food.

Not necessarily wanting to go on a diet, it is perfectly logical to roam the Internet looking for nutritional advice. Just history to get an idea of how to eat well, here are ours:

What you drink affects your weight

If you exclude completely from your diet sodas, so you can prevent the absorption of calories. A can of Coke, it’s still over 150 calories! Even fruit juices and whole milk can add unnecessary calories to those of a day.

Rather than consume such drinks, betting instead on the water, skim milk or even soy milk. Sometimes these are small things that can make a real difference.

Do not eat more than necessary

If you feel that your stomach is full or you are simply satiated, stop eating. You have no reason to continue eating when your hunger is reasonably appeased.

This is not because you feel you still have that hunger is actually the case. The brain is sometimes slow to trigger the satiety signal you rather … Trust your feelings and determine when your stomach is properly completed.

Do not try to finish your plate at any price, book it for later if you feel you do not really hungry.

Control portions

Today, the portions we eat the meals are too copious and contain more calories than necessary. Result, we really assessing the size “normal” of a dish. With you to find it by hand with the lighter on the size of your dishes!

Make small changes to improve your lifestyle

You can well imagine that it is impossible to lose 10 pounds in two weeks. The best dietary advice I can give you is undoubtedly give you the time to lose weight. More weight is lost, the faster it tends to return quickly. Not to mention the lost pounds over the schemes called “Express” are mainly constituted of water and not fat.

Bet instead on a healthy lifestyle and a balanced diet. Be physically active during and, most importantly, allow yourself time to lose your little overweight. The important thing is not to go fast but to observe the results sustainable.

Variety of ways people do to lose weight. But many people who want a thin body with the wrong diet and can actually damage the health. Not to mention his diet is difficult and expensive. Know the tricks to running a successful diet.

There are many reasons why someone wants to lose weight, ranging from health reasons, so that proportional shape, to attract the opposite sex or just want to follow existing trends only.

The main thing to do when you want to lose weight is to find the right style of eating is too much and too often without a balanced exercise or activity can burn calories.

Sometimes the habit of eating large meals, had eaten nothing direct, frequent snacking on high calorie foods like sweet foods, fats, fried is difficult to control also triggered the accumulation of fat in the body. Health experts are not prohibited provided that a good meal after meal is balanced with physical activity.

Some important things to consider when trying to diet:

1. Find out why eating too much.
The average person eating a portion of a lot due to be triggered by stress, boredom, loneliness, anger, depression and other emotions. Therefore, learning to deal with emotions that well without resorting to food. People who diligently exercising but can not control your emotions well, will not effect the long-term diet. With good emotional control, then one can also control your diet and lose weight.

2. Consistent exercise is important for losing weight.
This trick is not new, but regular exercise is to give effect to a person’s success in reducing weight. Find something you like so you will be easier to get through it. Sports that do not have to be expensive, can walk with a friend.

The best sport to lose weight such as jogging, running, cycling. When exercise is best during the morning because it can evoke the spirit and burn more calories, conducted for 10-30 minutes can be done 3-5 times a week.

3. Make a food diary.
Make a note of what was consumed in one day contribute their success. This record contains what you eat and what portion, how the hunger levels experienced before eating and what’s emotions at that time. This can lead to self-awareness, so that a person stay focused through the existing commitments.

This diary can also be a guide to how many calories into the body, so that it can predict what foods should be avoided or reduced such as fat, sweet foods (high sugar content) or a carbohydrate.

4. Detection hunger with warm water.
Hunger that arises sometimes is not caused by the body requires nutrients. If there is hunger, try to eat the warm water. If after taking his hunger gone, then you do not need to eat. But if you still feel hungry, it means the body does need extra nutrients from food. In this way one can reduce the levels of snacking which can increase body weight.

5. Setting the right diet.
Diet when the diet is to be kept, but misguided people like the meaning of the diet to diet. Someone still needs the balanced nutrition, fiber and protein remain to be consumed, less fried foods and fatty foods, especially red meat but may eat eggs. Breakfast is very important to support the activities and prevent the consumption of snacks and try not to eat a heavy 1-2 hours before bed.

Calories into the body must be maintained to be able to give good results. For people who should be eating a diet containing 1000 calories, 60 grams protein, 145 grams of carbohydrates and 21 grams of fat. Intake was included in the breakfast, lunch, dinner and snacks.

Parents must feel worried if their children too much weight. But the child obesity can be prevented by doing three healthy habits in the family.

Based on the results of a study there are three custom combinations can be associated with a lower risk of obesity in children, which made dinner together, make sure children get enough sleep and limit the number of children watching television.

The study involved 8550 children aged 4 years from several states in the United States. Found children who eat dinner with families at least five times a week, get hours of sleep at least 10 hours and watch television less than 2 hours a day, have a risk of 40 per cent less for a child obesity than children who do not do those three things.

It is estimated that only 1 in 7 children who apply these 3 are obese, compared with 1 in 4 children who did not apply this experience obesity. The results of this study have been published in the journal Pediatrics.

If the family can not do those three things, there’s nothing wrong to apply one of them. Because the study also found a decrease in the risk of obesity by 25 percent if doing one of these routines.

“We found an independent effect of each of these activities. But doing all three will give better results, because it can reduce the risk of obesity is more”.

By doing dinner with the family, so parents can monitor what foods consumed by children. If your child getting enough sleep will prevent children consume snacks at night and reduce television viewing would make the child do physical activities more.

No harm in applying this third in a family activity that children do not become obese and avoid the risk factors for several chronic diseases later on.

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.