10 common mistakes to avoid in Dieting

In order for your diet to produce good and effective fruits, avoid these mistakes, which can always bring you back to zero in your diet
The desire to take down a large number of kilos quickly and rely on very low calorie foods to take less than a thousand calories a day. The problem is that this slows down the burn rate. Once the diet is over, your body starts to gain weight again because it is used to a slow burn rate. (Know more about: A diet to gradually lose weight in a healthy way)

Do not eat breakfast, which will lead you to the nuisance all the time and eat a large amount of food in the meal.Do not count the foods and drinks you eat between meals within the number of calories.
Do not eat any foods between meals: Eating between meals when it is healthy to help maintain high burning rates and control hunger and then decrease weight, especially when it is rich in proteins (nuts good choice).The extravagance in low-fat foods, you think that whatever you eat, it will not increase your weight.

Drink very little water:

 which reduces the burn and causes the loss of weight slowly. Drink 8 glasses of water daily. (I also read: the importance of drinking water to lose weight)

Avoid dairy products altogether: 

Some research suggests that the body burns more fat when it gets enough calcium and it produces more fat when it is deprived of it. Calcium supplements do not give the body the same benefits as dairy products, so get low-fat or low-fat dairy products.

Weight yourself daily: 

Focus on the weight you want to spend every week, this is more realistic and stimulating.
The unrealistic goals: It prevents you from starting a diet, and if it starts, it makes you feel no success. You can use a doctor or nutritionist to set a realistic goal.

Exercise: 

The exercise allows you to eat more foods you like and at the same time lose weight. Try different activities until you find what you like.

 The best ways to lose weight: Successful methods of dieting

 Successful methods of dieting

Eating healthy foods or healthy foods is the cornerstone of fitness in any balanced diet. Healthy diet is just as important as exercise. We may think healthy food is tasteless but it is not true. It has a very delicious taste that makes you feel that you Follow a healthy diet.
There are some foods that help you feel full and full, while at the same time do not increase the proportion of calories in the body, and the best of these foods:

1 - yogurt

When we follow any healthy diet or diet we must get enough calcium, so eating yogurt is a great way to get our needs of calcium in addition to contain a lot of bacteria useful to the body and taste is delicious.

2. Soybeans

Soy foods such as tofu and others are very useful for any healthy diet and can be used instead of cheese and meat that contain lots of fat ... Soy foods contain the unsaturated fats needed by the body as well as contain many essential vitamins and lots of fiber.

3 - Berries

Mulberry is a super fruit and is important for any healthy diet and contains plenty of antioxidants and can be used in snacks and added to yogurt or cereal. Healthy foods have been associated with a bad reputation and they have a bad taste

4. Oats

Oats are one of the most common foods that help to feel full and full of food. Cholesterol has low levels of glucose, which makes it suitable for diabetics who follow a certain diet. Oatmeal is rich in natural fibers that make it take longer to digest . Oatmeal can be introduced into daily foods by eating oatmeal flakes for breakfast, adding oatmeal to salad or soup at mealtime. For sweets, it is best to eat oatmeal or oatmeal cookies, as well as oatmeal as an alternative to regular flour when making a cake or cake. Meals. In addition, eating one apple immediately before a meal directly helps you feel full and full at mealtime, thus controlling the amount of food you eat.

5 - Beef

You may think that beef is one of the foods that you do not prefer to eat. If you are a vegetarian or not, it is important to get the iron found in the fat-free beef. It is also recommended not to eat too much and to avoid eating large amounts of it. Beef is an essential part of any healthy diet.

6- Crab 

Believe it or not, crab is one of the most healthy and useful foods and I love it very much and it contains amounts of vitamin B12 and zinc that strengthen the immune system and contain 3 ounces of the calf 84 calories and one gram of fat.

7 - Boiled potatoes

Potatoes boiled from foods rich in natural fiber needed by the body, especially if eaten cold. One of the studies conducted on the effectiveness of food to overcome the feeling of hunger that boiled potatoes better than potatoes fried 200 times; because cold potatoes contain a large proportion of Fiber in exchange for a small amount of glucose making it suitable to get rid of hunger without giving the body more calories.

8. Apples

Apples are fruits that help to get rid of hunger without adding more calories to the body; each apple contains only 60 calories, making apples ideal for a snack.

9. Apricots

Apricot is a healthy food with a delicious taste that contains large quantities of beta-carotene, which works to fight free radicals and strengthen the eyesight. Apricot also contains large amounts of vitamin A calories do not exceed 17 calories per calorie and can be eaten fresh or dried.


Let me make a simple explanation of the meaning of free electrolytes: incomplete molecules that contain oxygen that is not the smallest of electrical charges produced by metabolism and biological processes in the body. All stable atoms and their known particle assemblies contain an even number of electrical charges. These free radicals do not, and therefore seek to supplement themselves from other cells, causing damage to these cells and thus increase these free radicals and lead to a series of destructive reactions that may reach the genetic material in the cell DNA, which carries the distinctive heredity of each of us and may affect the cilia nerve cell damage, which affects the efficiency of transmission of messages and signals between cells, which destroys the brain cells. These free radicals are destroyed by antioxidants such as vitamin C. Free radicals increase the risk of cancer and heart disease as the immune system weakens.

10. Brockley

Broccoli is one of the super foods that fight many diseases and reduce the risk of heart disease and cancer and can be added to the broccoli and cabbage in the diet and steamed to enjoy the taste of wonderful

Benefits of Lemon in Weight Loss

Drink a glass of lemon juice every day. I may have listened to this advice a lot, especially with the beginning of a weight loss diet or a desire to get rid of the belly or rumen after birth. The benefits of lemon are endless either in purifying the body of toxins or in helping to lose weight Improve digestive functions and intestinal comfort.If you want to lose weight, you should include lemon into your diet. Learn about 7 benefits of lemon in dieting:


1. Lemon is rich in pectin fibers, which are useful and effective in increasing your feeling of fullness.
2. Lemon juice added to water or ginsbill helps to cleanse the body of toxins, especially the intestines.
3. It works to lose weight in a quick way by increasing the speed of burning rates in the body and stimulate the metabolism of natural and healthy.
4. Because lemon is rich in vitamin C, it helps to increase the immunity of the body and the disease, as well as maintain the health of nerves, arteries and blood vessels.
5. Eat lemon daily as either non-local juice or as a juice added to the burning beverages such as ginger and green tea, reduces the proportion of body fat, because it contains vitamin C, which promotes the burning of excess body fat.
6. Place lemon on your food such as salad, chicken and fish instead of vinegar and oil to help you feel full for as long as possible, and contains lemon antioxidants, which in turn contribute to maintain the freshness of the skin and shine, and protection from wrinkles.
7. Lemonade makes your body moisturizing and helps to protect you from inflammation and reduce belly fat and the lot of the lot when you keep it.

 The Hair needs nourishment to Maintain its Health, Growth and Beauty

Hair care is one of the essentials of beauty for both sexes. Care for it and attention to its cleanness and health shows this beauty, and the woman's hair is the most striking and distinctive of it. The hair needs nourishment to maintain its health, growth and beauty. And begin to feed the hair from within the body, ie, eating foods that help make hair stronger and healthier and longer, such as foods containing proteins and antioxidants and other vitamins and minerals, and in this article we will explain the ways to feed hair.

1. These are the most important foods and foods that nourish hair: chicken, it contains the protein in which the hair is made. 
2.  Eggs, which also contains protein, Almonds, it contains vitamin E, omega 3, selenium, Zinc and these minerals are useful vitamins Dark vegetables, such as spinach and broccoli, contain vitamin A, vitamin C, and iron to work on nutrition. Red meat contains high levels of iron essential for health and nourishment of hair.  nuts, it contains vitamin B.
3.  Fish, they contain iron.Avocados, and contain omega-3. Sweet potatoes. Yogurt. Cranberries. Guava, they contain vitamin C to protect hair from breakage and shelling.
4.  Cinnamon, it helps 'Method of preparation: massage the scalp with a quantity of olive oil and cover the hair with a plastic hat and leave on the hair for two hours or a period of time. Full night, then wash hair with cold water, shampoo and conditioner. 
5.  Preparation: The aloe vera gel is extracted from the leaves of the plant. The gel is placed on the hair, left for 10-15 minutes and then washed with water. This catcher is repeated twice a week.
6.  Honey and Avocado This catcher is suitable for all types of hair, it works to smooth hair and increase its brightness, and its way is:  Ingredients: a tablespoon of honey. The fruit of avocado. Preparation: Divide the avocado and extract the pulp and mix with the original honey. Put the catcher on the hair and leave it for 20 minutes and then wash. 
7. Lemon and apple vinegar to nourish greasy hair, and its way are:  Ingredients: peel one lemon. 1/4 cup apple cider vinegar. Preparation: Mix ingredients well and put the catcher on the hair and leave it for 15 minutes and then wash. Eggs and olive oil to nourish the dry hair, and his way are: [3] Ingredients: two eggs. 3 tablespoons of virgin olive oil. Preparation: Mix the ingredients well and put the catcher on the hair and leave it for 20 minutes and then wash.
8. Coconut oil to strengthen the hair and soften it, and his way is: Method of preparation: Heat 2 tablespoons of coconut oil until it becomes lukewarm. Rub the scalp and hair with oil, cover the hair with a plastic hat and leave on the hair for 30 minutes and wash the hair with shampoo. Onion juice to strengthen the hair and alleviate the fall and promote its growth, and its way is: Method of preparation: Extract onion juice from the bulb itself. 
9. Rub the scalp with onion juice and leave on the hair for 30-45 minutes, then wash hair with water and shampoo. Repeat the onion paste twice a week.
10.  Hair balm, aloe vera and honey to get smooth and shiny hair, and its way is: Ingredients: 2 tbsp of special hair conditioner. A tablespoon of aloe vera gel. A tablespoon of honey. Preparation: Mix the ingredients well and heat a little until they become chilly. Apply the catcher to the hair in full with attention to avoid placing it on the roots of the hair and cover the hair with a plastic hat and towel and leave on the hair for at least 45 minutes, then wash hair with lukewarm water without the use of shampoo. 
11. Biotin pills to care for hair follicles and get healthy hair and prevent falling, and its way are:  Ingredients: 2-3 bar of biotin pills. Olive oil or coconut oil. Preparation: Grind the biotin grains until they become powdered and mixed with one of the oils mentioned. Massage the scalp with this catcher and leave it on the hair for the whole night and the next day wash the hair. This catcher is repeated twice a week. 
12. Hair Care and Care Steps These are the most important steps and tips to help you to take care of your hair health: Use natural hair care products and avoid the use of chemical products that cause hair dryness  Avoid use of chemical hair dyes and treatments. 
13.  Hair cut from the sun.  Cut hair tips, and this step is important to maintain the health of hair is recommended to cut the tips of hair every 6 weeks.
14.  Use shampoo suitable for hair type. , So as to give hair  Avoid drinking caffeine. 
15.  Drink plenty of water to strengthen hair, water keeps scalp and hair moist.
16.  Moisturize hair constantly, to avoid dry hair and damage. 

Protein is essential for muscle building 

Foods that contain protein Protein is one of the foods that are essential for muscle building and can be found in fish, chicken, eggs, milk, dairy products, nuts and vegetables. Most experts recommend eating at least 1 gram of protein per half kilo of body weight For best results, eating protein containing morning protein helps build muscle through bodybuilding.

1.  Healthy fats Healthy fats are essential for muscle growth, playing a key role in the production of testosterone and growth hormones Helps On the muscle growth, gaining strength, saturated fats are also useful fats, such as: salmon, other fish, nuts, vegetables, oils, such as flax seeds and avocados, which are rich in omega-3 fatty acids and omega-6.
2.  Carbohydrates are an important source of energy in the body, and eating foods that contain them is very important. Complex carbohydrates give immediate energy to the body, such as oatmeal, sweet potatoes, rice, peas and fiber-rich foods such as : Broccoli, carrots, wa Cannabis, green beans, spinach, and also foods that include simple carbohydrates such as: apples, bananas, grapefruit, grapes, and oranges, but consuming too much carbohydrate can cause the secretion of huge amounts of insulin and thus lead to storing fat in the body. 
3.  The basics of bodybuilding nutrition There are essentials to be taken into account in bodybuilding nutrition, including the following:  The amount of calories the body needs depends on length, weight, metabolism, and also on gender. Women should consume 1600- 2400 calories a day, and the man should start Of 2000-3000 calories. 
4. Eat small meals throughout the day, instead of large meals, when increasing the number of times a day eating increases metabolism, leading to burning more fat. The daily diet should contain 50-60% of total calories from carbohydrates, 12-20% protein and 30% fat.

7 Secrets To Fast Weight Loss After Childbirth

After birth, the mother gains some extra pounds that may be frustrating for the mother, especially with the belief that the postpartum period may not be followed by a particular diet because of the danger to breast milk, but we will give you the magic solution that helps you to lose weight and at the same time Does not affect breastfeeding.

Walking

You need to walk from 20:30 minutes a day. It is not meant to walk here, but to walk comfortably. You can also resort to comfortable exercises that help you effectively after giving birth.

Effort:

Move the stroller every day. With certain conditions you can take advantage of this in decreasing your weight, just be your body straight to the back and away from the baby's Arabic about 6:10 inches.

At first I had to have a few walking speeds and my desire was to gradually increase the speed, and each time I could increase the walking rate from the previous time, repeating this exercise 3 times a week.

eater:

You are in need of proper nutrition not only you but your child, too. A US study has shown that children are affected by eating that their mothers eat in this period and are keen to eat later. So make sure to choose healthy and useful food and not cause obesity at the same time, This is confirmed by a researcher in the field of diabetes that eating sweets in large quantities does not make you feel full, but on the contrary makes you want to eat more kosher so it is better to rely on a meal with all the elements of protein and fat health.

Snacks and Delicious Ideas:

You can eat a piece of turkey with brown bread, onion slices, tomatoes with orange and low-calorie milk.Grilled hamburger with a piece of low-calorie bread with lettuce and parmesan cheese.
The salad is complemented by nutritious ingredients such as delicious bean salad with tasty peaches.
Lentils and vegetable salad with pieces of grilled chicken breasts.
Oats and berries with the addition of low-fat milk.
2 tablespoons almonds and raisins with half a cup of low-fat cold milk.
Toast brown with low-fat cheese.
Light toast with boiled egg.
Low-fat biscuits with a cup of milk.
A cup of yogurt with fruit.
Free your mind:
New mothers become stressed, which makes them feel uncomfortable, affects the hormones and increases the secretion of cortisone in the blood, which leads you to eat large amounts of food and thus increase your weight so try to rest your mind and get away from things that may make you nervous.

Grow as soon as your baby sleeps

Of course you have many household meals in terms of washing and ironing and caring for the small, ask your mother or your husband for help and try to sleep, sleep helps you to reduce stress and helps to burn calories.

Go for a walk

If weather permits, you can take your child to a park and park, reducing your stress.

Customize 6 minutes to rest:

You can sit in a dim light while enjoying a cup of warm tea and a piece of music which reduces your stress

Best Diets During First Month of Pregnancy

Pregnant nutrition Weight gain during pregnancy is one of the first signs of good health. The number of calories a pregnant woman should weigh depends on her weight before pregnancy. Weight gain must be done properly and a healthy diet. Pregnancy is never suitable for weight loss, as it adversely affects the health of the mother and her child.

1. Feeding pregnant women in the first months Eating a healthy and balanced diet during pregnancy does not mean eating large amounts of food. And do not suffer from low weight, they do not need additional calories during the first three months, 
2.  in fact there is no magic formula for healthy diet in pregnancy; the basic principles of healthy eating during pregnancy is similar to the principles of health for all people, as follows: Eat fruits, and vegetables heavily;
3. The body with fibers that help digestion, vitamins and minerals such as iron, vitamin C, vitamin A, and folic acid. 
4. whole grain consumption lipid-free protein
5.  Such as nuts and seeds,  focus on foods high in unsaturated fats such as omega-3s, and avoid trans fats and saturated fats. 
6.  Stay away from junk food, sweets and sugar-rich foods that provide excess calories and do not provide important nutrients for fetal growth And its development.
7. Important nutrients for pregnant folic acid helps Mud folic known as vitamin B 9 to reduce the risk of neural tube defects (in English: Neural tube defects), and serious abnormalities in the brain and spinal cord when the baby.
8.  pregnant mother needs: 400 to 800 micrograms a day before pregnancy and during. Folic acid-rich sources: green leafy vegetables, citrus fruits, dried peas, and peas. Calcium plays a key role in building the bones and teeth of the child, as it enters into the functions of the nervous system, blood circulation and muscle composition. 
9. Pregnant mother needs: 1000 milligrams per day, if the mother is a teenager she needs 1300 milligrams per day. Calcium-rich sources: dairy products, preferably vitamin D-fortified products, and some fortified cereals and juices contain calcium. 
10.  Vitamin D Vitamin D helps build and strengthen the bones and teeth of the child. 600 IU per day. Sources rich in vitamin D: Fatty fish, such as salmon, include other choices of fortified milk, and fortified orange juice. Protein Protein plays a major role in the development of a child throughout pregnancy.
11. Pregnant mother needs: 71 grams daily. Protein-rich sources: Fat-free meat, poultry, fish and eggs are rich sources of protein, and can be obtained from other sources such as legumes, nuts, and seeds. Iron helps iron prevent iron deficiency anemia. Iron enters the formation of hemoglobin, a protein found in red blood cells that carry oxygen to cells and tissues. During pregnancy, the mother needs a double amount of iron compared to non-pregnant women , To provide adequate oxygen for the child, and acute iron deficiency anemia during pregnancy can increase the risk of premature birth, low weight for the child, and postpartum depression.
12. Pregnant needs: 27 milligrams per day Fat-free, poultry, and Fish are good sources of iron, and other options include iron-fortified breakfast cereals, beans, and vegetables. 
13. Iron absorption of animal products is much easier, while iron absorption from plant sources or iron grains can be increased by Rich sources of vitamin C, such as orange juice and tomato juice. Calcium-rich foods should be avoided with iron pills as they may reduce absorption.
14. Water helps prevent constipation, hemorrhoids, and excessive swelling. ), And contributes to reducing the likelihood of injury Urinary tract infection and bladder. The needs of the pregnant woman are estimated to be 10 cups (2.4 liters) of liquids, such as water, juices, and other foods daily, but should be kept away from high sugar drinks. [5] It is also recommended to reduce caffeine sources. Some studies suggest a link between high amounts of caffeine (Eg milk, fresh fruit juice, water with lemon or other fruits).
15.  Dietary Supplements You should consult your doctor about dietary supplements such as iron, calcium, and other foods; The mother may suffer from a deficiency In some nutrients although they follow a healthy diet,  so dietary supplements during pregnancy help meet the needs of different nutrients. Unsafe foods for pregnant women Some foods can be dangerous during pregnancy because they contain harmful bacteria. 
16. These include: unmarried seafood, such as sushi. Unpasteurized milk, and processed cheeses. Meat and poultry raw or uncooked. Nausea In the early months of pregnancy, the mother may get nausea in the first trimester of pregnancy, which is usually called morning sickness, but it may last all day, which is normal, as some evidence shows