Nutrition

The mistakes that have often done can make slow metabolism. On average, a woman’s body weight will increase about 0.75 kg per year during adulthood. That is, if it’s not maintained, when reaching the age of 50 years, at least she will put on weight around 20 kg. In order not to happen, women must be able to maintain the balance between hormones, loss of muscle mass, and stress that can slow the burning of calories in their bodies. However, despite gaining weight in middle age can not be eliminated entirely, but at least be slowed by regulating the intake.

To help body weight reduce as you get older, make sure the intake per meal no more than 400 calories. Then fix your intake by keeping the rules of eating. Here are the things that can slow your metabolism:

1. Less eating
To burn calories, you need food, but it is important that food is not excessive intake. Lack of food can actually be bad for the body. When your body is lack of fuel to do the basic biological function (about 1,100 calories for most women), the body will put the brakes on your metabolism. This will also result in solving the necessary muscle tissue to burn calories. Inadequate food needs so that you are not hungry. About 430 calories per meal, and interspersed with snacks 150 calories would be enough to keep your metabolism working. Meal times are approximately 3-4 hours apart can make you stay full and avoid overeating at the rest of the day.

2. Avoiding caffeine
Caffeine is a stimulant of the central nervous system, thus, intake of coffee per day you can increase the metabolism of about 5-8 percent, about 174 calories per day. Hot brewed tea can also increase your metabolism by 12 percent, according to a study conducted in Japan. The researchers believe antioxidants contained in tea can push it.

3. White Carbohydrates
Increase fiber intake by replacing your carbohydrate with whole wheat bread, pasta, and multiply the fruits and vegetables. Research tells us, additional fiber can increase fat burning about 30 percent. Studies reveal that women who intake many slow fiber weight gain at age continued. Target fiber intake of 25 grams per day (about 3 servings of fruits and vegetables).

4. Room-temperature water
Researchers from Germany say that drinking 6 cups of cold water per day (approximately 1.4 liters) can increase metabolism and burn about 2.5 kg per year. Increased metabolism could be because the body attempts to change the temperature of the drink according to body temperature.

5. Food contaminated with pesticides
Canadian researchers reported that those who consume food contaminated pollutants from pesticides, have problems of weight loss, this could be caused by pollutants that affect the combustion process in the body’s energy. Other research says that pesticides can trigger weight gain. We suggest choosing organic food.

6. Protein deficiency
Make sure there is protein in your daily consumption. The body needs protein to build muscle. Add about 3 ounces fat-free meat, 2 tablespoons peanut, or 8 ounces low-fat yogurt into your diet everyday. Research says the protein can help burn calories about 35 percent.

7. Iron deficiency
Foods rich in iron to help circulate oxygen to the muscles. Oxygen is needed for burning fat. Until it reaches the menopause, every month women will lose iron through menstrual cycle. If she is not intake the iron again, the body can run out of energy and metabolism decrease. Shellfish, lean meats, nuts, fortified cereals, and spinach are sources that can be considered.

8. Lack of essential vitamins
Vitamin D is a vitamin that is essential to maintain muscle tissue to keep working. Unfortunately, we rarely consume  this vitamin, whereas per day we need about 400 IU. This vitamin can be obtained from knowing, vitamin D-fortified milk, salmon, cereal, and eggs.

9. Less Of milk
A lot of evidence to suggest that calcium deficiency can cause the body lacks calcium, resulting in decreased metabolism. Research tells us that consuming calcium through milk like fat-free milk and low-fat yogurt can reduce fat absorption from other foods.

obesity

Obesity not only because of the food. Excess weight could be due to the things that could be you never thought before. Stay in air-conditioned space and lack of sleep are two of several causes of weight gain than food. What else other factors?
1. Turning Air Conditioning (AC)
Being in a room with a cool temperature is very comfortable. But be careful, too often linger in the air-conditioned room, you’ll catch obesity. Currently living continuously at a comfortable temperature, the body does not need to work to cool or warm the body.

2. Sleep Deprivation
People who are less hours of sleep quality higher risk of obesity sufferers. When someone does not get enough rest, can affect the formation of glucose that led to the emergence of diabetes. Lack of sleep can increase hunger. It also makes the body feel tired all day so that physical activity was reduced. Lack of exercise and physical inactivity can lead to weight gain more quickly.

3. Turning Lamp When Sleeping
Habits turn on the lights at bedtime can add several inches of your waist circumference. Sleeping with the lights remain lit room will make you wake up. Awake at night, potentially making you hungry and snack foods in the kitchen.

4. Pollution
Pollution can affect the body’s metabolism. Hazardous substances such as endocrine (a chemical found in plastics) and burning residual waste that is found in the human body, often associated with obesity. Likewise with the substances contained in pesticides. These substances interfere with the working system and inhibit the metabolism.

5. Gather Together Friends who Like Food
One’s diet is influenced by a group or friends. When we come together with a group of friends who hooked fatty or sweet foods, we will unconsciously follow the way of eating them.

The problem is when someone who is easy to plump, small-bodied friends with people but loves to eat. Maybe for a small body, eating a lot is not a problem. But for the easy fat, follow the diet skinny friend who would make gaining weight rapidly.

There are various physical and psychological benefits that you can get when exercising when the body is still fresh. Here are the seven reasons:

More easily make it as routine. Every day you must feel to have the tasks to be performed, and more need to take priority over exercise. If you want to make exercise a part of your routine, try to get used to exercising in the morning.

Encouraging metabolism. Some experts say training, practicing in the morning when you start your metabolism, and it can last until the evening. With an active metabolism, you burn more calories throughout the day, even when you are not moving.

Creating a good mood. Morning exercise gives you energy for the whole day. By achieving good physical condition, such as body feel more fit and lightweight, you also will feel a better mood.

Brain to be more clear. Various studies have been done showing that exercise will improve mental acuity significantly. Exercising in the morning means you start the day with a good mental condition.

Reduce appetite. People who are accustomed to exercise in the morning is believed to be better able to keep your appetite throughout the day. And, they not only eat less (because physical activity causes the release of endorphins, which can reduce appetite), but also choose a healthier menu.

Sleep became more soundly. When you are committed to exercising, of course you have to set aside a special time for sports. You have to get up earlier, at least to be able to practice for 30 minutes. But if this is already routine, you will sleep better at night. This is because exercise helps improve your sleep quality. In addition, life also became more regular as you familiarize yourself to sleep and wake at the same hour every day.

You are so tied to this habit. They are able to commit to regular exercise every morning, in the end will feel it as a necessity. Sports will become an automatic activity that you do, just as you feel when you feel the need to shower so getting out of bed.

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Experts found that there are some foods that need extra energy to be digested. That means burning calories does not occur after the food reached the stomach, but has been since we chew. In studies conducted in Japan, experts found that women who ate the food of this kind have a smaller waist size than those who eat food that’s easy to chew.

The secret lies in the type of foods high in fiber and protein. In addition, there are several types of herbs and other substances that could actually help improve the nervous system and metabolic work up to 12 percent. Nutritionist from the UPMC Center for Sports Medicine, Pittsburgh, divide food into several groups, namely:

Chewy foods (lean meats, nuts, fruits, and vegetables)
These foods will make the agency go directly to work so we chew. For maximal effort can munch, select foods in the form intact.

Hearty foods (fruits, vegetables, brown rice, wheat, and cereals)
In addition to making us chew more often, these foods are also rich in fiber. So, once we get into the stomach will feel full longer.

Energizing foods (coffee, black or green tea, dark chocolate)
These foods can increase metabolism. However, we should not mix it with milk, cream, or sugar. Green tea does not contain much caffeine, but in it there is catechins. These types of antioxidants can improve the metabolism of up to 4 percent. Meanwhile, dark chocolate contains catechins and caffeine. We only need about 28 grams a day. That was enough.

Warming foods (peppers, chili, cinnamon, garlic, ginger, vinegar, mustard, cloves)
The content of capsaicin in chili peppers can make the body burn energy more than twice as fast around a few hours after eating. In fact, not too spicy chili that could help erode the 100 calories a day. If you do not like spicy, try adding cinnamon, cloves, bay leaf, and garlic to the daily menu.

Health is very important for us. When the body is not healthy, it could be due to low immune system. The cause is an error in your diet and intake of nutrients consumed. Do not ignore these conditions for too long. Because, prevention is better than cure diseases. Perhaps you know some medications or supplements that claim to boost the immune system. But there is a natural way that is safer, that is through food. Here are some foods that strengthen the immune system that are not easily hurt.

1. Oatmeal
Health and nutrition experts from Intergrative Cancer Care, Evanston, Illinois advised to regularly eat oatmeal. The reason, because oatmeal is rich in fiber, omega-3 fatty acids, thiamine, iron and beta-glucan can help blood circulation and function as antioxidants. Oatmeal can also be trusted to reduce dangerous cholesterol levels and can improve the immune system.

2. Tomatoes
Tomato is a fruit that’s most easily found. Bright color can attract many people to eat them. Tomatoes are widely used for dishes such as soups, juices, pasta and more. Lycopene contained in tomatoes protect against oxidation, inhibiting cell mutation, nucleic acids reduce injury, reduce blood vessel disease, heart disease and prevent cancer.

3. Wine
Wine has been known since long in the culinary world. From the first, wine is drunk to improve resistance to diseases such as diarrhea and cholera. The content of wine such as flavonoids and phenolic antioxidants called resveratol character that can fight free radicals cause health problems. Only, you should not eat to excess. Just one cup a day.

4. Chamomile tea
Chamomile tea is beneficial for the prevention of disease. In a study in London, people who drank five cups of chamomile tea every day, for two weeks, the activity of bacterial resistance to increase. This condition had persisted for two weeks even if the person stops taking chamomile tea. This tea is best taken as a fever or flu.

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