Step 1
Reduce weight
The first step you need to do, certainly to reduce excess body weight. Doctors Fiastuti Witjaksono, MSc. of SEAMO-TROPMED FKUI suggest first - first to calculate the ideal weight with the Body Mass Index formula, which is weight in kilograms divided by height in meters squared. For example, you weigh 48 kg, height 160 cm. Thus, BMI = 48: (1.6) 2 = 48: 2.56 = 18.75. Then, match with below.
Disadvantages weight: <18.5
Normal: 18.5 -22.9
Overweight: 23 to 24.9
Obesity level 1: 25 to 29.9
Obesity level 2: ≥ 30
Measure the waist circumference as well. For women, the limit is below 80 cm. After that, match with your activity level according to the daily chart below to determine caloric needs body.
If you experience problems overweight or confused about how to translate it in the menu calorie count of inmates, consult your physician nutrition specialist to obtain a clear explanation.
Step 2
Avoid these foods
1. Foods that contain lots of sugar
How to lose cellulite with avoid foods contain of sugar. Automatic high in calories or fat. Information, after consuming 300 kcal of sugar, the amount of free radicals in the body will increase 140%. Sugar makes the collagen fibers in artery or blood vessel hardening. As a result, circulation slows.
2. Saturated fats and Trans fats
In an instant, both types of fat can double the amount of free radicals. Saturated fats are commonly found in animal products like meat, butter, and full-fat dairy products. While the Trans fat in margarine. Limit the number of fewer than 30% of daily energy intake. For saturated fat, no more than 10%.
3. Caffeine
In small amounts, it will facilitate the circulation and metabolism. Limit only one cup of coffee or tea every three hours and not more than two or three cups a day.
4. Refined Carbohydrates
Contained in white sugar, rice, pasta, or white bread. Refined carbohydrates causes the body to suddenly get a flood of glucose. Body trying to balance it with the release of insulin, which makes glucose stored as fat. This is an increase of fat deposits. Begin eating complex carbohydrates such as whole wheat bread, bran-based cereals, or whole meal wheat-free pasta.
5. Foods that contain too much salt
As a result, the body will eliminate excess salt and fluid retention in the body. This is what causes cellulite. World Health Organization (World Health Organization (WHO) recommended salt intake of no more than 5 grams per day.
Step 3
Menus must for you
1. Beans and peas
Rich in fiber and contain few nutrients. For example, potassium, which helps overcome the problem of excess fluid, protein, and calcium.
2. Nuts
How to lose cellulite with nuts. For example, peanuts, cashews, almonds, and Brazil nuts. High in protein, vitamin E, which can help facilitate the circulation, and monounsaturated fatty acids that help the body burn fat.
3. Oat cereal
The content of antioxidants and fiber both as fat burners and keep you energized throughout the day.
4. Avocado
This fruit is high in calories. However, it contains essential fatty acids that are good for skin health. Also contains vitamin E and beta-sitosterol, fiber, which helps overcome the problem of cholesterol.
5. Banana
Contains potassium and vitamin B6, which is useful to overcome the problem of excess fluid in the body.
6. Pineapple
Have anti-inflammatory benefits and help repair damaged collagen fibers. Moreover, it also contains vitamin C.
7. Pears
Useful as detoxification, pears contain iodine (a mineral that helps stimulate a slow metabolism), fiber, and potassium.
8. Watermelon
Contains lycopene (antioxidant), potassium, and fiber that are useful to facilitate digestion.
9. Citrus fruits
For example, sweet orange, lemon, or grapefruit. A medium orange has 80 mg of vitamin C (double the recommended intake), which is useful for forming collagen fibers. Methoxyhted also contain bioflavonoids, which are useful to facilitate the circulation and strengthen capillaries.
10. Asparagus
Strengthen veins and capillaries and helps control blood pressure. It also contains glutathione, which are detoxification enzymes and free radical fighter.
11. Onion and garlic
These herbs are easily included in every cuisine. Implies, among others, sulfur (helps overcome the adverse effects of exposure to free radicals), vitamins C and E.
12. Broccoli
Contains alpha lipoic acid (prevents hardening of collagen), selenium (maximize vitamin C, E, and beta carotene), and calcium.
13. Low-fat beef
No animal products should be shunned forever. Choose low-fat. Beef contains conjugated linoleic acid (CLA). Whose function is to burn fat? Iron also keep you energized, especially long workout.
14. Chicken
One of the best sources of protein, provided you do not eat the skin. Also contain iron and vitamin B complex.
15. Fish
Species of fish such as salmon, tuna, or mackerel contain essential fatty acids and prostaglandins (help facilitate the circulation).
16. Eggs
In the body, would form a sulfur-based components that help the detoxification process and reduce the amount of free radicals.
17. Semi-skimmed milk and low fat cheese
Rich in calcium and CLA which helps the process of fat burning and muscle formation.
Step 4
Follow the rules below food
1. Eat five servings of fruits and vegetables every day
One serving equals one slice (250 g) large sized fruit like watermelon, one medium-size fruit like apples or oranges, or two tablespoons of vegetable. In order not to get bored, try to vary cooking methods, such as boiled, steamed, or stir-fry. For fruit, you can also consume it as salad.
2. Eat some type of protein source, at least three times a day
Helps stabilize blood sugar levels longer than if you just carbohydrate consumption. Make you avoid sweet food cravings. Choose low-fat, such as skinless chicken, fish, low-fat dairy products, beans, or red meat that has been removed fat.
3. Eat five or six times a day
Eat three times a day it will cause psychological hunger. You better eat more frequent, but with smaller portions. If you still feel hungry afterwards, remember that you will eat two hours later.
4. Drink plenty of decaffeinated beverages
Every day, drink eight cups or one liter of water. It may also try herbal tea.
That's my explanation on how to lose cellulite.
Tag: how to lose cellulite, cellulite, lose cellulite
