Set an achievable goal for your weight loss program. You should set a goal that has a time limit. The amount of muscle you want to win and the time within which you would like to actively lose fat should be established before. If time and how much weight do you determine a serious plan, his conviction will keep you on course to reach its destination.

Determine your daily calorie intake: Losing weight is just an activity. Leave your excessive consumption of calories, not starvation. Remember to determine your resting metabolism. The basal metabolism is a lot of calories burned on a normal day. To win this fight, you know how many calories you consume in a day.

Eat only breakfast, lunch and dinner: Do not snack on when you are bored. That is a bad practice and, if abused, affects the incidence of overweight. Plan your meals. The development of a good stratification of meals helps ensure you’ll get a balanced diet and reduce the appeal of eating fast food or pizza. Eat slowly to avoid overeating. Consider healthy food: Vegetables are mostly very low in calories, high in fiber and loaded with flavor and nutrition.

Avoid starchy vegetables like potatoes and vegetables try to eat alone, without fatty dressings or sauces. The fruit also makes a good snack. Eat more fiber: Fiber keeps the right amount of h2o in the abdomen, making your digestive system work more adequately.

Limit your intake of sugar. If you can not take things without sugar substitutes go to it. These things can be used effectively as a sweetener, but certainly not fattening. “Graze” 5-6 times a day. Instead of sticking to just three meals a day, “doing pastoral.” This means you can perfectly eat 5 or 6 small meals instead of three king sized meals. It’s a great way to have less food. There are many things you have to avoid from your diet, but may have an unyielding desire not to comply with its non-final consumption. Do not avoid them completely.

You can make a small difference with your favorite foods and enjoy them from time to time. But be careful to only feel a tingling in your mouth and do not jump headlong over them. Instead they completely dominate it, share this food with others. Watch your fat intake. Each gram of fat contains 9 calories so by reading the total calories in a food and know how much fat can estimate the percentage of it in no way should be greater than 30% of the food. Remember that too much salt is one of the causes of obesity. Try to cut trough even really salt. Try to reduce your salt intake by half than it was last year.

Change from table butter to cholesterol-free butter. If you have a choice, why not go for it, that is, the way it is healthier for you and tastes the same way. Note that these small changes can go a long way towards reducing weight. Instead of frying things try baking them without fat. Baking is by far a healthier method of preparing food frying. Baking requires less oil or fat.

The diet should be according to each pregnant specifically taking into account body weight before pregnancy, metabolism, physical activity level and even the customs and habits of each woman.

Gestational diet must be complete, which means it must provide sufficient amounts of carbohydrates, proteins and fats as well as vitamins and minerals, especially iron and calcium are minerals of higher requirement throughout the duration pregnancy.

For the diet is complete, balanced, varied diet should include the following foods: Whole milk or skim milk, whole or low-fat spreadable cheese, chicken eggs, red meat, chicken and fish, natural spices, fruits and vegetables or cooked.

Foods that should be eliminated from the diet or can be consumed with caution are those containing a high level of carbohydrates and sugars. Chocolates, candies, chocolate, cream, candy, sodas, ice cream, chocolate milk, jam, honey, sugar desserts. Breads, crackers, pasta, rice, potatoes, sweet potatoes, and pie dough contain carbohydrates but they are slowly absorbed and therefore can be consumed in moderation.

Spread out over 4 meals per day with two snacks that can be made from yogurt, fresh fruit or fruit salads, snacks are eaten in small quantities consumed between breakfast and lunch or after dinner.

The diet of pregnant women with diabetes should be tailored and controlled by a nutritionist or medical specialist, you should never add or delete foods without adequate nutritional control.

Our skin has a natural protective layer that protects us from ultraviolet radiation called melanin. However, when exposed to too much sun, the melanin pigment is not enough and so after our skin is red and burns us. That is why we must apply the extra protection they give us creams or sunscreens, especially the white-skinned people, who are those with less melanin.

One of the most common mistakes to think that the danger of the sun’s rays just sit on the beach in summer and 40 degrees of heat. While a lesser extent, the sun’s ultraviolet radiation takes effect throughout the year.

In addition to using sunscreen, there are other ways to protect yourself from the sun’s rays. Among them, avoid direct exposure, especially in the time at which the rays are strongest (between 10 am and 5 pm), wear comfortable clothing, preferably fresh and light colors, wear a hat and sunglasses sun and avoiding artificial tanning sunbeds.

Remember that the damage the sun causes the skin is irreversible and cumulative. So, protect yourself now.

Walks burn many calories. For example a woman who weighs about 75 pounds and walk a mile in 9 minutes, spend an average of 550-800 calories an hour. These calories are equivalent to a regular meal.
Walking on a regular basis increases the metabolic rate. A walk five times a week for 30 minutes at a moderate to vigorous intensity increases the metabolic rate. This increase in metabolism lasts for several hours after exercise, so we continue spending calories at a faster rate even after the end of the walk and at rest.

Walking is secreted a substance called serotonin, increasing the production of serotonin, this comes at a concentration in the brain that suppresses appetite. It also increases levels of a hormone called norepinephrine, which not only increases the metabolic rate, but also suppresses the appetite. At the same time, increase adrenaline levels are useful to mobilize the fat cells are burned for energy exercise.

On the other hand, exercise increases muscle mass, reducing fat. Muscle is more compact than fat, making it a more stylized look, and molded.

Regular exercise and stress, such as walking reduces the boost factor. Many people overfeed for reasons that have nothing to do with hunger, but with the stress, boredom, depression, loneliness, etc. It is known that an exercise program can help reduce or completely alleviate these factors.
Walks increase people’s satisfaction with himself. They also give a feeling of “being”, and this leads to the walkers to have a motivation to maintain a healthy weight and eat healthily, because they feel better about themselves.
Walking helps improve intestinal transit. Some experts believe that aerobic exercise helps the food stay less time in the stomach and intestines, so there is less time for the calories and fat from being absorbed.
Given these considerations, we can say that, you can enjoy the benefits of walking, walking 30 minutes a day, five times a week.

Some considerations:

• Start slowly: With 15 minutes a day, probably the first time if you walk 40 minutes, the result is of extreme tiredness, and not just feel like the next day to walk again.

• Walking together: Get a “buddy map” is often much more motivating, listening to music is also good option to make it more enjoyable activity. If the obstacle is time, and is always against the clock, then one option is to leave the car a bit away from the workplace, school, etc. and walking.

• If traveling by bus: Get off a few blocks early and walk.

• Control what you walk: Note how much walking each day, so you can evaluate how their own goals are exceeded. If you have a pet, such as a dog, take him out.

• Change the way: Always do the same journey can be boring, so you must use different ways to avoid monotony.

Soy Isoflavones are a group of substances which have a structure similar to human estrogens. So act as such on the agency providing benefits to women in menopause.

1. What are isoflavones?
They are a subclass of a larger group of phytochemicals called flavonoids. Because of its structure are considered phytoestrogens, nonsteroidal substances, diphenols which have a structure similar to that present human estrogen.

2. Demonstrated benefits of isoflavones
Benefits. Soy isoflavones in benefits in women during menopause.
- They have a mild estrogenic action, and that isoflavones have a chemical structure that allows them to act in the same places that estrogen, so that they act in part by supplying the same role.

- Helps to alleviate and mitigate the effects that occur during the climacteric syndrome.
- Spoke in the prevention of bone decalcification because they avoid, for the estrogenic effect, the mobilization of calcium from bones.
- Furthermore, by maintaining levels of oestrogenic compounds, prevents the absorption of calcium blocking that occurs when estrogen level drops in blood plasma.

Given the selective nature of their actions on the different estrogen receptors, might be true to isoflavones as selective modulators of estrogen receptors.

Their actions would be undertaken primarily in those organs and target tissues in which the beta-type estrogen receptors are found in relevant quantities such as central nervous system, bone and vascular wall. Conversely, those not act on organs with preferential expression of estrogen receptor alpha, such as the breast and endometrium.

3. What time of life are most appropriate?
There is where most appropriate utilization of calcium, vitamin D and isoflavones. The climacteric is the period during which there are a number of important changes in the woman’s body, the most important being the following:

- It will produce a progressive reduction of menstrual period and the ovarian cycle.
- There is a drop in hormone levels.
- It produced a series of physical and emotional changes.

During the climacteric menopause occurs, which simply means the permanent cessation of menstruation, and retrospectively determined clinically diagnosed after 12 months of amenorrhea, preceded of perimenopause.

Due to hormonal changes, it is necessary to consider some recommendations on health and nutrition. The climacteric woman is at risk for osteoporosis, abnormal blood lipids and atherosclerosis, as well as an increase in weight.

For this reason, a proper eating habits before the onset of these processes can produce a decrease in the effect of hormonal changes and the prevalence of certain diseases.

4. Isoflavones help to prevent diseases
4.1. Osteoporosis
Among the nutritional factors involved in bone structure, calcium is high. For this reason in women aged over 45 years, recommends a higher intake of this mineral daily, 1,500 mg / day.

4.2. Overweight
Altering the hormonal balance during menopause causes weight gain, being absolutely essential to control the intake of saturated fat, thus reducing the occurrence of cardiovascular disease.

IMPORTANT NOTES
* Take supplements late in the evening, several hours after eating or taking other supplements. If you cause stomach irritation, take with meals.

* Do not exceed suggested dosage of supplements. Information on the dosage that appears on the packaging of supplements varies greatly, so make sure you read the packaging carefully, and if in doubt, consult a doctor or a physician specializing in nutrition.

* If taken in excess, water-soluble vitamins like B and C, are naturally eliminated, while fat-soluble vitamins like vitamins A, D, E and K, accumulate and cause tissue damage .

* The doses listed here are not suitable for children, unless otherwise indicated.

* Do not turn food supplements during the first 14 weeks of pregnancy, unless recommended by a doctor.

* In general, unless otherwise indicated, take a supplement for a month and, if it is beneficial. continue to take 5 days per week for another month. After this deadline stop eating and consult a doctor or a physician specializing in nutrition.

China Traditional Medicine has shown efficacy in the treatment of skin diseases, from a totally different to that provided by Western medicine, with its methods focused on energy rebalancing as acupuncture, moxibustion, ear acupuncture, scraping, cupping, as external methods, and herbal medicine both internally and externally, coupled with diet and exercise therapy, physical therapy, and Chi Gong.

These methods allow the body to restore balance naturally and ensures that conditions related to the skin, with features of chronicity, effectively resolves them in avoiding the side effects of synthetic medications, as far more important are relapses.

Should take into account work in conjunction with conventional medicine, if they are already doing with this medicine treatments to achieve the best results between them.

Clinical trials in Chinese medicine for skin disorders have suggested that Chinese herbs have the following effects on the body, such as:

• Anti-inflammatory, ability to reduce the inflammation characteristic of conditions such as cases of acne, dermatitis, psoriasis, eczema.

• Anti-proliferative, ability to reduce the volume by rapid cell proliferation, new skin cells in psoriasis.

• Immuno-modulating, act by regulating the immune system when it attacks its own cells, not to recognize that is the case of autoimmune diseases such as psoriasis, eczema and vitiligo.

Recommended for cases of moderate obesity. Any doubt, always consult with a specialist.

Breakfast:
-200 G. skim milk (1 cup approx.), with or without sweetener, saccharin. It can be consumed alone or, if you prefer, coffee or malta.
-50 G. brown or white bread, toasted or fresh.
-200 G. fresh fruits (plums, cherries, tangerines, apples, oranges, grapes, pears, peaches).

Lunch:
A dish of mixed vegetables-chard, spinach, asparagus, cabbage, tomatoes, beans, seasoned with a tablespoon of vegetable oil.
-150 G. meat of any kind, but choose one without much fat.
-100 G. potatoes, boiled or baked.
-25 G. white bread, roasted or unroasted.
A fruit (apples, oranges, bananas, pears).

Snack:
Just like breakfast.

Dinner:
A plate of vegetables than those mentioned at lunch, with two tablespoons of oil.
-150 G. fresh fish of any kind.
-25 G. bread, roasted or unroasted.
-200 G. fruit, any of those mentioned.

* Twice a week can replace the portion of meat or fish for an omelette of two eggs. The vegetable dish can also be replaced by a soup made with pasta.

Some of the plants used in traditional Oriental medicine treatments have proven effective and relevant to our health. Today we will talk of gotu kola, one of those products that seem to have a wide range of properties and uses.

Try to run a bit of false myths of plants that can do everything. In this alternative medicines should not put more expectations than they need and we can go to them ever since common sense and knowledge.

The gotu kola is a popular ingredient in the cuisine of Sri Lanka. Why yes, a plant can be eaten in salads or taken as an infusion. In addition, it can also be used as a poultice or incorporate intothe diet with concentrated tablets. Also present is found in Many cosmetics of daily use.

The best-known properties are:
* Skin rejuvenation
* Skin and wound healer
* Relaxing
* Increases mental focus
* Diuretic
* Cellulite
* Anti-Aging

The pharmaceutical industry uses gotu kola for skin anti-aging products, products of firmness of the skin, cellulite, tonics, mouthwashes or gels intimate.

Furthermore, gotu kola is rich in vitamin B and vitamin K. It has discussed the possibility that gotu kola contains Vitamin X longevity. However, no studies clarifying its existence in the gotu kola.