How Can you Lose Weight without a Diet

Lose weight without diet, behind that slogan hides many offers. Sometimes recipes, sometimes diet pills or dietary powders, but also liposuction, weight loss through sports or adjustment of dietary habits. They promise a lot, but the success varies and is usually only short-lived. body fitness e-book

Losing Weight without Moving is a Utopia

utopiaweight loss

Losing weight by moving is probably the most effective method to lose pounds without diet . The principle is simple. If you do not come with your normal diet and do not fall off, you will lose weight as soon as you start exercising. This wisdom uses the calorie principle: to lose 1 kg of body fat, you have to burn 7,000 extra calories .

As an example we take walking , currently one of the most popular sports in overweight people. With a body weight of approx. 70 kg, you consume around 350 calories with 45 minutes of walking. Our walker therefore needs 20 training sessions of 45 minutes to get rid of 1 kg of body fat. At 3 training sessions per week, a weight loss of 1 kg would cost 7 weeks. Although many people are not satisfied at that slow pace, it should be remembered that gradual losing weight is best. Those who want to lose weight faster and have a BMI of 28 or more, could consider the wonder drug Alli, but preferably after consultation with the doctor.

3 Week Workout Plan

The above is, of course, only a theoretical approach. In practice it often looks different. Usually sports tissue is built up by means of sports and fat tissue is reduced . The weight initially remains the same, but the body becomes slimmer. Beginning athletes rarely mention any significant weight loss, despite 3 to 4 training sessions per week. That is also the fate of the many joggers and walkers that you find en masse on the roads of our cities. But of course it can also be that many of those novice athletes think they should eat more.

Combination of Strength and Endurance Training

The best result in sports and weight loss is achieved through a combination of strength and endurance training (endurance). On the one hand it promotes muscle building and on the other it improves the condition. The training can be performed separately, for example, 2 times a week strength training and 2 x weekly endurance training, but also interval training is effective, ie strength exercises are alternated with exercises for endurance. For women, there are now also the new figure studios where the devices are set up in such a way that circuit training is performed with alternating exercises for strength and endurance.

Overweight people have a dislike of sports

The only problem is that people who are overweight have a whole-heated aversion to practicing sport and will not quickly venture into a sports hall or join a running group. Many running groups also have a problem with beginners because they can not keep pace with the group and stop the group. And the alternative to go out alone is often not that attractive either. And also in the fitness center one feels lonely and watched through the super fits. For women, there is often only the aforementioned special figure studio. Here one is with women, young and old, fat or thin. A really good alternative for women who want to be active in sport; It does not matter if you are beginner or advanced.

9 Vital Tips to stay fit

What can you do to prevent hair loss?

If you’ve already tried everything and nothing works, there are still a few solutions left. Ok, these are big steps, but will ensure that your insecurity about your hair is resolved.

The first, of course, is that you can just accept your thinning hair. You just go on living and wait for the moment when there is really nothing left at all, or only some baby hairs remain. For many people this is a sign of aging and cannot accept it. For those people there is the solution of the clipper and shaver.

Just shave your head completely bald. This is also increasingly seen in young people and is therefore no longer associated with the thought of old age. But not everyone has a head to be bald, so you can also consider a hair transplant. This is particularly useful for people who still have a reasonable head of hair, but suffer from large inlets. Hair is then removed from the neck, for example, and inserted into the scalp. Often several treatments are required, but with each treatment up to 1000 hairs can be moved.

Regular medication

Just go and search the internet for remedies against hair loss: Right, with over 80,000 results it appears that it is a popular topic on the internet. Inevitably, the most diverse remedies are offered that often only affect your credit card. The shampoos offered often only contain a certain starch solution that makes the hair swell. This makes it appear that you have fuller hair, but in fact nothing changes at all.

There are really only two products that would stop hair loss, and that is the pill Finasteride and the lotion Minoxidil . Both of these are available by prescription, and help about 80% of men who suffer from hair loss. In most cases, the loss will be stopped, and in some cases hair growth will recover. These are remedies that ‘heal’, because the moment you stop the hair loss will continue as before.

Alternative medication

If you are open to this, you can also take certain plant extracts that are said to combat hair loss. The best known in this list is the saw palmetto or Saw Palmetto. But the American Ginseng Root, Jamorandi Leaf, Nettle, Gingko Bilbao and Beta-Sitosterol also have a beneficial effect on a healthy head of hair, and thus against hair loss.

Vitamins and minerals

If you have a healthy and varied diet, you don’t really have to worry about this. But in case you want to be sure that you get enough nutrients that ensure a healthy head of hair and thus prevent hair loss. The most important player in this is Vitamin B8, which ensures the production of Keratin. This vitamin also prevents graying . In addition, zinc ensures strong and healthy hair. Vitamin A is very important for a healthy scalp. In addition, vitamin C , vitamin B complex, vitamin E and zinc play an important role.

Natural Active Ingredients In Fat Burners

Natural Active Ingredients In Fat Burners

The constant advancement of science allows us to have efficient and easily accessible dietary supplements for our nutrient needs. With the hustle and bustle of life, the responsibilities of work and family, it is not easy to be able to supplement everything our body needs and at the right time, quantity and quantity. Forget silly diets that recommend a single product to lose weight quickly. You will only be able to lose weight in the long run and in a healthy way if you eat well and take the right supplements.

You can also burn more fats during training and thus speed up your weight loss. There are certain products on the market to burn fat, the so-called fat burners, which take away your appetite and prevent the absorption of calories by the body, and also give you energy. You do not need to be afraid of supplements to control your weight, as they basically contain active ingredients naturally present in the body, but in a level of purity and quantity that only a product can give us, since there is not enough food. You should also take it regularly and at the right time to be more effective. If you forget, you could have adverse effects.

What type of fat burner to choose

You finally decided that you want to lose weight: you will spend some time and energy preparing meals, calculating calories, the exercise you need to do, etc., but note that only after planning this is that you should choose the fat burner, and no, the other way around. You must remember that fat burners themselves are not enough to lose weight. These dietary supplements help, but you still have to make an effort in other areas, to see progress.

When you are thinking about which fat burner is right for you, you must first consider what your lifestyle and health is. Why are you overweight, and why do you want to lose weight? When did the problem start? If you have a health problem, then it is a good idea to go to the doctor first. If you think it’s laziness, then you should choose a supplement that gives you more energy. If you have a lot of appetite, you can choose a supplement to curb your appetite. If you can’t get enough exercise, then do one that gives you energy. If you eat too many foods, and you can’t stop, then choose a supplement that inhibits their absorption. Of course, it is only recommended to do this from time to time. If you play sports and want to burn more fat, there are very good dietary supplements on the market.

L-Carnitine + Chromium

The body has L-carnitine and chromium naturally. Basically, L-carnitine is an active agent that transports the fatty acids released by the fat reserves to the mitochondria, the part of the cell that produces energy. The body is able to get rid of fat more easily when there is no emergency. So it removes carbohydrates from its reserves, or on the contrary, transporting sugar from the blood to the reserves, because of a sudden increase or decrease in the blood glucose level. One of the basic criteria for losing weight is having a stable blood glucose level.

HCA

HCA, meaning hydroxycitric acid is an active agent in the Garcinia Cambogia plant. HCA blocks the function of the enzyme responsible for transforming carbohydrates into fat. So if you occasionally go to a work party, or birthday party, and you already know that you are going to eat more carbohydrates than you should, you can take HCA, as it will prevent those carbohydrates from becoming fat.

ALC

Acetyl L-Carnitine is an active compound, the acetic acid ester of L-Carnitine. L-Carnitine is an amino acid compound, naturally produced by the human body. Since carnitine is a component of fatty acid transport, the energy accumulated in fats can be used through it, and as such, it is necessary to transform fat into energy.

Zinc contributes to normal fatty acid metabolism and to maintaining normal blood testosterone levels. Zinc contributes to the normal metabolism of macronutrients and, as such, has a crucial physiological function.

Foods to Increase Your Bust Size Naturally

Look more voluminous and attractive! You will not need to go through the operating room to get a bigger breast, but you can carry out a series of natural and healthy methods that will help you increase the size of your bra. Diet is key to provide us with the hormones and nutrients that we need in our body and, in addition, it can help us to make our breasts look bigger and more beautiful.

The importance of nutrition for the bust

There is one thing that is clear: the size of the breasts depends on the genetic characteristics of each person. Not as much as you eat these foods that we will indicate below means that you will have the size you have always wanted. Let’s be realistic. What you will achieve is to slightly increase the size of your breasts and make them more erect and taller, therefore, they will be much more attractive!

The reason is that, in addition to genetic issues, breast size also has a direct relationship with the functioning of hormones, and is that when a woman’s body generates too much testosterone during development, this may prevent the breast grow less. Therefore, what can be done with diet is to include foods that increase estrogens , since they are the female hormone, and ensure that the female attributes are benefited.

Fruits to increase the size of the breasts

We started this list of foods to increase breasts to talk about fruits. Specifically, there are 4 varieties of fruit that are ideal for you:

  • Plums
  • Apples
  • Strawberries
  • Cherries

On the one hand, plums and apples will help you control your hormones because they control the production of testosterone, that is, the male hormone. This hormone inhibits estrogens and therefore may be affecting your body in general.

On the other hand, cherries and strawberries contribute to producing estrogens and, therefore, consuming them on a daily basis will ensure that your feminine attributes are stimulated and your breasts can appear more voluminous. In any of the cases it is essential that you eat the fruits with skin since it is here where most of the nutritional content of these foods resides.

Vegetables to enlarge the bust

Within the food group of vegetables we also find some varieties that are ideal to help us increase breasts naturally. Specifically, green leafy vegetables are highly recommended to achieve your purpose since they will improve breast tissue and contribute to creating more. Some varieties of these vegetables are spinach, artichokes, lettuce, etc.

On the other hand, we should also talk about avocado as it is a perfect ingredient to grow your breasts. The reason is that the avocado has 10 essential amino acids that stimulate the growth of the mammary glands, therefore, if you get used to consuming it in your diet, you will gradually improve the appearance and volume of your breasts.

The fennel is also another ideal to introduce vegetables to your diet as it is rich in flavonoids and therefore stimulates the growth of breast tissue. The same goes for cabbages , a type of vegetable that are also very rich in flavonoids.

Protein-rich foods

Proteins are also an essential nutrient to improve the appearance of your breasts and make them look bigger. In this case, the secret is that proteins help us to grow muscle mass and, therefore, will make the bust look firmer, taller and, therefore, more attractive. In any case, it is essential that for these foods to have the desired effect, you combine your diet with these exercises to increase the breasts and that will help you work the pectoral muscle.

Among all the foods rich in protein, we highlight chicken, a type of meat that is ideal for achieving our results. The reason is that it provides us with fibrostrogens , a type of female hormone that will help us develop breast tissue. In addition, it is also very rich in protein and low in fat, making it very healthy for your body.

The nuts and peanuts are also other top foods to increase bust. These nuts provide us with a large amount of vegetable proteins that will help us to better develop the breast. In addition, they are also rich in good fats, something that will manage to increase the tissue in the area to develop in a healthy and controlled way.

Follow A Smoothie Diet To Lose Weight

However, it should be said that replacing all or continuous meals with smoothies is not recommended.

The main reason for this is that you might get too few calories . In addition, the weight you lose through a smoothie diet is often only temporary. Eventually you will regain all your lost weight. This makes a smoothie diet a form of a yo-yo diet; a diet that brings more disappointment and danger than happiness.

So instead of a smoothie diet you better go on a ‘real’ diet, but one that goes with smoothies. For example, only have a smoothie for breakfast, and eat normal meals during lunch or dinner. Or use smoothies in between to keep you feeling full until your next meal. But don’t replace all your meals with it!

Also Read: Grown American Superfood, America’s best home-based super food

Weight loss smoothies

To lose weight with smoothies during your ‘real’ diet, weight loss smoothies will therefore be a way out. The ingredients of these smoothies are often formed by the aforementioned ingredients.

Examples of recipes of such smoothies are:

Weight loss smoothie # 1: Ideal weight loss smoothie
Ingredients

1 cup of water

½ medium advocado

½ cup of fresh or frozen blueberries

1 tablespoon of chia seed or chia seed gel

½ tablespoon of coconut oil

¼ teaspoon of cinnamon

½ tablespoon of honey

Preparation method

Put the ingredients in a blender and mix for 30-40 seconds, until it becomes a smooth substance. In case your blender is not that powerful and you only have liquid coconut oil, first mix everything except the coconut oil. Blend for another 5-10 seconds to avoid clumping.

Weight loss smoothie # 2: Mango avocado green tea smoothie

Ingredients:

1 cup of green tea

1 cup of fresh or frozen mango pieces

1 cup of spinach

½ tablespoon of coconut oil

A dash of sea salt

A little honey or maple syrup for a sweeter taste

Preparation method

Put the ingredients in a blender and mix for 30-40 seconds until it becomes a smooth substance. In case your blender is not that powerful and you only have liquid coconut oil, first mix everything except the coconut oil. Blend for another 5-10 seconds to avoid clumping.

Tips To Boost Your Libido & Vitality

Do you increasingly suffer from low libido? For a growing number of men, declining hormones, stress at work, relationship problems, and other problems are having consequences in the bedroom. The loss of sexual desire is the most common form of sexual dysfunction in men, and this applies to all ages. A recent study found that nearly a third of men between the ages of 18 and 59 suffer from a decreased interest in sex, and this isn’t just between the ears.

Viagra

It sounds extreme and it is. You should never take pills if you don’t have to. Here too, this is only a solution in extreme cases. This means that medication should only be tried if you cannot solve your problem in any other way.

But it is indeed the case that men can also benefit from the little blue pill. While it doesn’t immediately improve overall sexual function for men, it has recently been shown to be promising for men whose sexual dysfunction is related to taking antidepressants. However, no large-scale research was done. Here, too, you should first discuss with your doctor whether this is an appropriate solution for your specific situation. Although, you can use natural male virility enhancement supplement that are safer alternative to viagra.

Yoga

A study in the Journal of Sexual Medicine found that after 12 weeks of yoga , men experienced increased satisfaction, increased desire, arousal, and orgasm – as well as reduced pain. So get started with yoga for beginners !

Bupropion

This antidepressant works by increasing the levels of dopamine and norepinephrine, two hormones essential for men to be aroused. Researchers in Iran documented the consequences of investigating 232 men with libido problems, by administering either the drug or a placebo. After 12 weeks, almost 72% of the men in the bupropion group were absolutely satisfied with their treatment. Only 3.7% of the men in the placebo group said the same. So a clear result!

Of course it is not the intention to ask your doctor for these antidepressants if you can also solve your libido problems with nutrition and exercise, for example (also remember that most antidepressants have the opposite effect on your libido!). However, it may be a good idea to discuss it with your doctor.

Mediterranean diet

Apparently this diet is the solution for everything! In a population of men with type 2 diabetes , adhering to a Mediterranean diet is associated with a lower prevalence of sexual dysfunctions, even after correction by confounding factors such as age. In addition, this diet is known for providing a longer and healthier life. A Mediterranean diet is characterized by healthy fats such as olive oil , fish and lots of fruits and vegetables, but little red meat and hydrogenated fats.

Flibanserine

Doctors have high hopes for this non-hormonal drug that can treat low libido in men by increasing dopamine and norepinephrine and decreasing serotonin, a hormone that contributes to reluctant feelings. This was studied in more than 11,000 men, and some studies even showed that the average number of satisfying sexual intercourse doubled per month. But the FDA has twice rejected the drug and is concerned about side effects such as drowsiness and dizziness. So the drug is still not officially available, but that could change quickly in the near future.

Green Foods That Cure Diseases? – Tips and Guide

Nature gives us everything we need to stay healthy and heal, but we need to know what each food is for.

The food is one of the keys to good health, perhaps the most important. Nature gives us everything we need to stay healthy and heal, but you need to know what each food is for if you want to take full advantage of its possibilities.

Also Read: The Truth about Organifi Green Juice Reviews

1. BROCCOLI FOR LUNG CANCER

BROCCOLI

The shape of some foods speaks volumes about their properties, and this is the case with broccoli . This vegetable has many antioxidants and has been proven to be anti-cancer. It especially helps prevent lung cancer, so smokers should eat it several times a week. Broccoli contains a molecule called sulfrofan that markedly improves the symptoms of lung diseases like COPD (chronic obstructive pulmonary disease).

2. CABBAGE FOR COLON CANCER

Another food with anticancer efficacy is cabbage or cabbage , in its many varieties. In this case, it mainly benefits the intestines, due to its high fiber content, and it prevents colon cancer.

3. MIRACULOUS CRESS

Although it is not a very popular green leaf for salads, watercress is one of those foods that should always be on the shopping list: it has so many benefits that it is considered a miracle vegetable .

It can treat hair loss and acne, but also parasites. In addition, it is anti-inflammatory, antimicrobial, anti fungal, stimulates appetite, regenerates cells and can protect the body from chemotherapy users.

4. CUCUMBER TO STAY YOUNG

CUCUMBER

The cucumber is composed of 98% water, so I include it more often in salads is an excellent idea. Due to its very low caloric intake it is ideal for losing weight. In addition, it strengthens the immune system because it contains vitamin C, but best of all, it has many antioxidants that delay aging .

5. TURNIP GREENS FOR THE THYROID

The leaf is not usually eaten from the turnip, but it is a mistake, because they have more vitamins in themselves than turnips, such as: vitamins C, B6, B3, B1 and B2, in addition to minerals, such as potassium, calcium, phosphorus and iodine .

These leaves are excellent diuretics, but also, due to their iodine content, they are healing for the thyroid gland. They also contribute to increase the defenses of the immune system and are ideal for intestinal transit.

3 Reasons To Start Bodybuilding

When mentioning the term ‘Bodybuilding’ alone, many people already have an aversion to the oiled men with the unnatural looking muscle bundles.

And yes, the women who increasingly look like men are of course also part of that.

Bulking

But let’s take a closer look at the deeper thought behind bodybuilding. Try to think about doping and the competitions for a while and then see what remains, lowering fat percentages and increasing muscle mass. In fact, it basically boils down to improving body composition.

This can be achieved through strength training in combination with a balanced diet. You don’t want to compete? Here are 3 reasons why you should start bodybuilding anyway.

Longer muscles through bodybuilding!

Many people think that you get shorter muscles from strength training and especially bodybuilding, but is this really true?

It is true that stretching does not make a difference if you want longer tendons or muscles. And yet the idea behind stretching seems quite logical, you stretch a muscle and the muscle lengthens. However, the muscle length seems to remain exactly the same, despite the 2-minute increase in muscle length.

In my opinion, stretching has a different effect than lengthening the muscle, namely increasing the stretch tolerance of the nervous system. What actually happens, you teach the nervous system to relax the muscle better when it is stretched.

Most adjustments are therefore simply an increase in the pain threshold. In fact, most muscles don’t even reach the maximum length during activities.

The only adjustment that increases after stretching is therefore an adjustment of the nervous system. The muscle length remains exactly the same. The more flexible by stretching is therefore because the nervous system gives you more mobility in the end positions that you have looked up more often. You will be especially good at lengthening muscles during stretching with little translation to other activities.

In contrast to yoga, for example, heavy strength training provides longer muscles. The forces that the stretched muscles have to withstand when lifting a heavy weight are high. As a result, the structure of the muscle fibers will adapt and you will get longer muscles in return.

Bodybuilding is one of the safest sports in the world!

You might not expect this but it really is. Most game sports involve a lot of uncontrolled and explosive movements. The body also has to withstand many high impact moments, from a volleyball to a 100 kg rugby player.

Running, on the other hand, is much more controlled apart from the constantly repeated movements that the body has to resist.

Weightlifting and power lifting do not have much impact and are quite controlled, which means that the injury burden is also relatively low, but due to the heavy weights, a slip can have major consequences.

Bodybuilding, on the other hand, is a very controlled workout. It does not include maximum weights and much less repetitive movements compared to running. So if you want to look good on the beach and exercise safely, go body building!

Bodybuilding, the best functional training that exists!

I know it sounds quite contradictory, because bodybuilding has a reputation for not being functional, does it? The general idea behind bodybuilding is to change the body composition without really taking performance into account, how can this be functional?

Let’s take a look at it. An activity is functional if it improves performance in another activity. The leg extension is less functional than a strong squat that makes you jump and sprint better.

Performance is usually defined as the ability to deliver power over time. In sports such as Cross Fit, Olympic Weightlifting and Power lifting, the scores and physical performance are perfectly linked. The more weight you move, the better your score.

This is also reflected in other sports and activities, the more performance, the faster you sprint and the better you bump.

Even an older person who has trouble standing upright without shaking is a matter of insufficient strength and physical performance. Having a “bad balance” usually arises from a lack of strength. Increase muscle strength and the problem is solved.

Functional training must therefore be an activity that gives strength the right transfer in other activities. The ability to deliver power at all is roughly determined by 2 things.

Muscle size (see this as the ‘hardware’)
Nervous system control (see this as the ‘software’)
Simply put, muscle size is the motor of your body and the nervous system is the driver. Together they determine your physical performance.

The nervous system mainly gets better at performing the ‘functional’ movements and activities without really contributing to other movements.

6 Tips For A Healthy Brain

6 Tips For A Healthy Brain

How do you keep your brain healthy? Brain experts give six recommendations for a brain in top condition.

1. Walk every Day

Walking briskly for half an hour seven days a week is good for your body and for your brain. This is because the activity of the hippocampus, a brain area, increases with more exercise. This area plays an important role, among other things. learning and remembering. Walking every day improves your memory. It also increases your ability to plan and focus your attention on something new. Ultimately, this means that you can continue to function independently for longer.

2. Avoid Damage

Whether your brain continues to function well at a late age is 50 percent genetically determined. So you can do something about it during your life. Make sure that you do as little brain damage as possible. Alcohol is bad for your brain. One is a glass a day already harmful, the other can drink five glasses before it has an effect. Head. Remember, what’s bad for your blood vessels is also bad for your brain, so get treatment if you have high blood pressure, high cholesterol, or diabetes.

3. Challenge Yourself

Take the train, go to a concert, visit a museum in another city. You need that kind of stimulus to keep your brain young. It’s okay if you find it difficult to charge your OV chip card; You challenge your brain. You become sharp and alert when you ‘get excited’ in this way. Your brain functions better and you can process new information faster. This is good for your ability to solve problems. for example, you are going to learn a new language, with all the grammatical difficulties that this entails.

4. Learn to Dance

Learning and doing new things in old age can delay the onset of Alzheimer’s by about three to four years. What you do should require something from your brain. Playing the same kind of computer games every day doesn’t help. Playing chess does help every day because chess keeps raising new questions Doing something that combines thinking and moving, such as rehearsing a new dance, seems to work even better Elderly people who learned to dance for several weeks then scored better in psychological tests than those who did not. We just don’t know yet whether it can prevent dementia in the long term.

Eat Crusts

Chewing well on your food has healthy side effects: your heart beats a little faster and your brain gets better blood circulation. In fact – while you eat – you are walking, as it were, with all the benefits of Research shows that blood flow improves in one of the major blood vessels in the brain, 70 percent of cerebral infarctions occur near that blood vessel, so chewing seems to be strongly recommended for older people with an unhealthy circulatory system, although it has not yet been proven that it really prevents a cerebral infarction. So chewing is important, even if liquid food seems easier. Do not cut the crusts off the bread and cook vegetables short.

6. Find extra light

If you sleep badly, make sure you have more light during the day. Going out works best, even on a gloomy day. You still catch more light than in the house. Walking an hour every day seems to be a great method to to bring your sleep rhythm back into line. In addition, more light reduces the speed of memory decline.

9 Vital Tips To Stay Fit All Day Long

In this article you will get 9 tips for a healthier life. Today’s society is going faster than ever and a lot is being asked of you. We are all busy with work, the family, the household, family friends and all kinds of other responsibilities. As a result, intentions to live healthier are often put on hold. Then nothing of those plans ends up. But luckily it can be done differently. Living a healthy life does not have to be difficult or it requires extra time. In this article you will read 9 tips for a healthier life, with minimal effort.

1. Fill half of your plate with non-starchy vegetables

Starchy vegetables generally contain more carbohydrates and calories than non-starchy vegetables. Examples of starchy vegetables include corn, beans and potatoes. Examples of non-starchy vegetables include dark leafy vegetables, carrots, broccoli, cauliflower and sprouts.

By half filling your plate with leafy vegetables and roots (not starchy vegetables) you automatically get fewer calories. And there is another health benefit; non-starchy vegetables contain a lot of vitamins, minerals, fiber and moisture.

2. Eat from small crockery

A study found that people who ate from large crockery received 56% more food than people who ate from smaller crockery. This saved around 142 calories. The simple illusion of a smaller plate therefore helps to eat less.

3. Replace refined carbohydrates with unprocessed carbohydrates

Refined carbohydrates have been stripped of their nutritious value. They are also known as empty carbohydrates. They do add calories, but no nutritional value to your food. Examples of refined carbohydrates are white bread, white flour, white pasta, white rice, hamburger buns, chips and a host of other (highly) processed products. You often eat more of such products because they are not really saturated.

Refined carbohydrates are even so dangerous that they can increase the risk of cardiovascular disease and diabetes 2. Examples of unprocessed carbohydrates are brown rice, oatmeal and whole grain bread. The whole (grain) grain is used. Such foods contain fiber, vitamins, minerals and other nutrients.

4. Eat fruit with your breakfast in the morning

In the morning I often eat oatmeal or muesli. It is very tasty and healthy to add a handful of berries, strawberries, a banana or some apple. It takes hardly any effort and you get a lot of healthy substances with it.

One of those healthy substances is polyphenols. These are certain fabrics that give fruits and vegetables their distinctive color. Polyphenols act as antioxidants. Antioxidants help your body fight inflammation. Research shows that polyphenols help to reduce the risk of cardiovascular disease, premature death and diabetes 2.

5. Eat oily fish

Fatty fish such as herring, salmon and mackerel contain many healthy nutrients, including the healthy omega 3 fats. I think omega 3 is so important that I take an omega 3 capsule every morning. Research shows that omega 3 can reduce the risk of chronic inflammation (which can later become chronic diseases), heart disease and even mental problems.

A lot of fish is eaten in Japan, for example. It is not for nothing that certain diseases are hardly there, which do occur with us. Fatty fish is also a good source of B vitamins. The vitamin B complex, for example, helps to repair your DNA, keep your brain and nerves healthy and helps the body to make energy.

6. Consider supplements

As I mentioned in the previous section, I take an omega 3 capsule daily. I also take extra magnesium and sometimes multi-vitamins from an expensive brand. Of course a varied and healthy diet forms the basis of my lifestyle, but it doesn’t hurt to give the body some extras. I regularly scoop flax seeds through my muesli in the morning. Flax seeds do not cost much and do the intestines well.

7. Green tea

I have written several blogs about green tea in recent years. It is one of the healthiest drinks you can drink. Not in the least because green tea contains hardly any calories and is full of antioxidants and other healthy substances. Green tea also contains substances that help to burn body fat and stimulate your metabolism. The faster your metabolism works, the more calories you burn. Do you want to know more about speeding up your metabolism? Then read the e-book Je Metabolisme Boosten .

8. Drink your coffee black

Coffee contains hardly any calories and the substance caffeine, just like green tea, speeds up your metabolism. Very handy. But what do many people do? They drink their coffee with milk and sugar. Whether they choose cappuccino or latte macchiato. As a result, the coffee contains many more calories and the metabolism-accelerating effect disappears. So just black coffee.

9. Avoid soft drinks

Of all the tips for a healthier life, I could shout it out. Studies show that sugar drinks can considerably increase the risk of diabetes 2, heart disease and obesity. In addition, the acids in soft drinks can damage your teeth. What do you drink then? I choose plain water and if you like a taste, then add lemon, lime, fresh ginger, mint or (green) tea. Easy right?