Jessica Alba: Diet

Just two months after her birth, she regained her lovely figure. With the help of the diet developed by her trainer Ramona Braganca, Jessica Alba melt pregnancy weight and now she looks more beautiful. 3-2-1 diet includes 3 meals, 2 snacks and drinking at least 1 liter of water per day.

DIET

Breakfast: omelet of egg whites or hard boiled eggs with fruit.

Jessica Alba's breakfast is rich with protein. When you eat protein-rich breakfast, you get the energy you need to perform daily activities and later you will not feel a strong hunger. The whites of the eggs have few calories, high in protein and give you energy to start the day. Fruits will supply you with the necessary antioxidants and vitamins to stay healthy. Because of that, this breakfast is a good example of how you breakfast should look like.

Lunch: salad with 170g chicken breast or tuna, vegetables, olive oil, lemon juice and herbs.

The salad is a healthy and adequate food for lunch. But you should choose the ingredients carefully. To make a low-calorie salad, do not use mayonnaise. 

Dinner: lean meat (fish, chicken or beef tenderloin) and vegetables.

If you want to control your weight, dinner of meat and vegetables is a great choice for you. Dinner should be the lightest meal of the day, so choose the ingredients 

carefully.

Snack: fruit, vegetables and lean cheese.

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Muscle pain after exercise

After long time without exercising, you ambitiously enter a fitness room and spend the last drop of your energy. You return home satisfied with the thought "it was difficult, but I succeed" and fall asleep. Then the next day comes and you wake up with muscles pain. 

These are the recommended methods to avoid the muscle pain caused by exercise:

1. Practice active recovery. For the muscle recovery rest is necessary, but lying in your bed will not help you. Experts recommend light cardio exercise, such as walking, swimming or yoga. If the pain is very big, it is enough just to walk. But if the pain is mild and you have the desire to continue with the exercise, do not hesitate, just reduce the intensity or change the exercises.

2. Massage your muscles. Massage relaxes muscles and reduces inflammation. 

3. Do gentle stretching exercises. By stretching the muscles you will immediately feel relief. Although scientists are not convinced that stretching mend muscle pain, they still recommend it as a way for its mitigation. Easy and slowly stretch the entire body.

4. Take an aspirin. To reduce the pain immediately, drink an aspirin. It reduces inflammation and improve blood circulation.

5. Cold bath or cold ice compresses. If you feel unbearable pain, you can fill the tub with cold water and stay in it for ten minutes. Get slowly and do not immerse the body over the chest. If you are afraid of the cold bath, you can put ice cold compresses on muscles that bother you.

6. Sleep enough. Make sure you have at least 8 hours of good sleep. Body recovers while you sleep.

7. Eat healthy and drink enough water. It is necessary to drink plenty of water before, during and after your workout. And here is food that helps with muscle pain:

• blueberries
• cherries (cherry juice)
• pomegranates
• bananas
• ginger
• almonds
• salmon
• chocolate milk

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Medical diet

Everyday breakfast:

1  fruit (can be orange, apple, peach, pear, but should not be a banana or grapes)

1 rusk

a cup of coffee or tea (no sugar and no artificial sweeteners)

1st Day

Lunch:

1 orange 

1 boiled egg

0.5p yoghurt

Dinner:

2 tomatoes

1 cucumber

2 rusks

2nd Day

Lunch:

1 orange 

1 boiled egg

0.5p yoghurt

Dinner:

0.2p coooked beef

1 tomato

1 orange

1 rusk

coffee or tea, without sugar

3rd Day

Lunch:

1 orange

1 boiled egg

0.5p yoghurt

lettuce or cucumber salad

Dinner:

0.2p coooked beef

1 orange

1 rusk

coffee or tea, without sugar

4th Day

Lunch:

0.2p cow cheese

1 tomato

1 rusk

Dinner:

0.2p coooked beef

2 tomatoes

1 apple

1 rusk

5th Day

Lunch:

0.4p cooked meat or fish

1 tomato

1 rusk

Dinner:

0.6p cooked carrot, peas or broccoli

1 boiled egg

1 tomato

RULES:

Foods should be eaten one after another by order.

During the diet you should not consume alcohol.

The meat and vegetables are consumed boiled in water seasoned with soup cube.

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Stop feeding your feelings

Emotional eating is a habit of regularly consuming large quantities of food, usually fast, greasy or sugary foods, as a result of your feelings, not hunger. 

How to recognize it?

• Emotional hunger appears suddenly and physical "creates" gradually.
• If you suffer from emotional hunger, you eat certain foods such as ice cream, chips, pizza and only that food will satisfy you. If you eat because you're really hungry, you will think about other options and will include healthier food.
• Emotional eating does not stop when your hunger is satisfied and you continue with eating. If you eat because you are really hunger, you'll probably stop entering food when you feel that your hunger disappeared.
• Emotional hunger begins in your head. Physical hunger occurs in the stomach.
• Once your emotional hunger would be "happy", it causes feelings of guilt. If eating is caused by actual physical hunger, there won't be such a problem.

How to stop it?

Although emotional eating is caused by negative emotions, you can control the continuing need for the consumption of large amounts of harmful foods. Here are a few tips.

1. Learn how to make a difference between physical and emotional hunger.
2. Discover what causes your emotional hunger.
3. Get rid of the temptation (ice cream, chocolate, chips)
4. Satisfy your hunger with healthy food.
5. Find an activity that will replace your eating.
6. Do not skip regular meals.
7. Kill your boredom.
8. Reduce your stress.
9. Exercise.
10. Sleep enough.

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Nicole Scherzinger : Diet and Fitness

Nicole Scherzinger's moto: "Stay active, eat everything in moderation and stop being so tough on yourself."

To keep her body in top shape, Nicole Scherzinger eats everything, but in moderation and never skip meals. "Even with my crazy schedule, I'm never skipping meals." - says Nicole for the Shape magazine.

MENU

Breakfast: soft-boiled eggs, smoked salmon and integral bread

Lunch: thin sliced ​​pieces of processed meat and cheese that are served cold, vegetables and fruits

Dinner: chicken or fish with rice and vegetables.


"I have tried every diet out there and they don’t work, I started jogging and counting calories when I was just 14. I have been on every diet you can imagine. By the time I was in the Pussycat Dolls, I was on the scale all the time. It became my enemy because I noticed that when I exercised really hard, I’d gain weight. Now that I’m in my 30s, I have stepped off the scale and I just go by how my clothes fit."


Exercises

With both hands hold medical ball (4-8 pounds) (if you do not have such a ball, use weight). Spread your feet slightly wider than your hips, bend slightly at the knees and place the ball in front of your hips. Rotate your shoulders to the left and take the ball away from the left hip (position A).

Turn the upper body and lift the ball right over your head (position B). Return to the original position and do 12-15 repetitions, then start doing the exercise on the reverse side.

Take a push-ups position, and rely your palms on two small towels. Push with the left hand to the floor and slowly slide it forward (see picture). Turn the palm in the original position, and then do the same with your right hand to complete the exercise. Make a total of 10 repetitions.

If you find it difficult, try to rely on the floor with your knees.

Lie on the floor and lift your legs straight towards the ceiling. Hold hands along with the body (position A). Slowly lower your legs to the floor to complete the exercise. Do 10 repetitions.

Then, place your hands behind your head and bend your knees at right angle. Move your knees toward your chest (position B), and then lower them to the starting position. Do 10 repetitions.

Lie on your back, place your feet on the floor and lift your arms up over your chest. Lift your head and shoulders off the floor (position C), and then lower them. Do 10 repetitions.

Attach a rope to solid immovable object. Stand towards the rope, slightly spread legs and knees slightly bent. Grasp one handle, and hold on the shoulder height. Bend your elbows and move the hands to the head (see picture), and then return to its original position. Do 12-15 repetitions.

Stand with your back turned towards the rope, keep your feet at shoulder width. Grasp one handle and let your elbows bent at the ear height. Bend slightly forward and outstretched your hands (see picture). Then, bend the elbows again. Do 12-15 repetitions.

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You don't lose weight because...

1. Exercising on an empty stomach. Do you skip a meal before you start with physical activity? It is time to stop this bad habit because the calories you burn come from the muscles, not from the fat. And the more muscle a person has, the more calories are burned. Having a meal before exercising will not only help you to save muscle mass, but will give you more energy to complete the workout. Perfect meal time is about 1.5-2 hours before starting with physical activity.

2. You reward yourself. "I exercise an hour - I earn two pieces of cake." In your head exercise may  justifies the intake of extra calories, but do not be surprised when the scale does not show the desired results. Physical activity usually does not burn as many calories as you imagine, but significantly less. (For example, one hour aerobics burns about 450 calories and a normal chocolate (100g) has about 500 calories.) It is recommended that your meal after exercise contains about 150 calories.

3. You eat too little. Yes, it is true that if you want to lose weight there should be less calories, but the number of entered calories can be a serious obstacle for weight loss. The human body has built up its own defense mechanism to survive in extreme conditions. When you enter few calories, it slows down the metabolism and burning calories and begins to store fat, because it "thinks" that starvation will continue. Well, at some point, despite exercise your weight will be the same. Generally women should not enter less than 1,200 calories per day.

4. Your workout is a routine. It is great that your workout is a habit, but not when you do it without effort. Repeating the same exercises is not a good strategy for weight loss because the body gets used to the exercises and begin to burn fewer calories. Therefore, your weight will be the same. To lose weight and to have a maximum effect of exercise, you should constantly change the exercises, to increase their intensity, sequence and rest between them.

5. Your weights are too small. Training with weights builds your muscles and speed up your metabolism, which leads to burning more calories. Exercising with light weights does not lead to increased muscle mass. Choose a weight that will tire your muscles after 12 repetitions. When you can do 15 reps with that weights, increase the weight. Minor muscle pain is normal, but you should not feel a strong sharp pain.

6. You are not sleeping enough (7-8 hours). Lack of sleep can reduce the benefits of your body workout and have the opposite effect than desired. For muscles to work at full capacity, you need to give them the needed rest. Moreover, the lack of sleep reduce your energy, slows metabolism and increases your appetite, and does not support your weight loss efforts.

7. You have a health problem. If you are doing everything that is recommended for weight loss and notice that your weight increase rather than decrease, it is best to consult your doctor. There are certain medical conditions that can affect your weight, such as polycystic ovary syndrome, hormonal disorders, thyroid problems, etc.. Also, increased weight can be due to certain medications you take. In any case, it is necessary to consult with an expert.

8. You expect results too soon. If you expect to reduce weight in the first 1-2 weeks of exercise, you can only be disappointed. You can see the exercise benefits after 2-4 weeks, at least. Patience is the key to your success.

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Summer exercise

When temperatures reach their peak outdoor exercise can be threat for your health. Protect yourself from hot weather by wearing the proper clothing for exercise, drink enough fluids and stay home when it is the hottest outside.

How does hot weather affect your body?

Exercising during hot weather creates more stress for your body and your lungs. Exercising at high temperatures contribute to increasing your body temperature.

When you feel hot, more blood circulates through your skin. Because of that there is less blood for the muscles and your heart rate is accelerating. If humidity is high, your body is experiencing more stress. In that case, the sweat can not freely penetrate through the skin and this leads to an increase in your body temperature.

In normal circumstances, your skin, blood vessels and breathing adapted to heat. But when it is too hot or there is high humidity, these protection systems may not function. The result of this may be exhaustion or worse, a stroke.

How to protect yourself from hot weather?

To keep your body in normal, while exercising in hot weather, you need to follow these tips:

Start slowly. If you're used on indoors exercise or in cooler weather, start slowly. As your body's getting used to hot, increase the duration and intensity of the exercise.

Drink plenty of fluids. Drink enough fluids while exercising, even if you do not feel thirsty. If you want to practice longer or more intense, it is not a bad idea to consume sports drinks. These drinks will renew sodium and potassium, lost by sweating.

Dress appropriately. Wear lightweight clothing that allows the body sweating and penetration of air, because that is necessary if you want to be physically active when temperatures are high. Avoid dark colors, which absorb heat.

Avoid exercising at noon. Try to exercise in the morning or evening when it is cooler outside. If you are able, practice always in the shade or in a pool.

Use cream for sun protection. Burns from the sun are reducing the body's ability to cool itself.

When to stop exercising?

Exercising in hot weather can be exhausting. Stop exercising and go to a cooler place if you have these symptoms:

fatigue

headache

dizziness

muscle cramps

nausea or vomiting

rapid pulse of the heart

Physical activity is very important, but do not let the hot weather exercising to worsen your health.

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Summer food

Most people diet and exercise in spring, so they can be in a good shape for the summer. But if you didn't manage to enter in top form, don't be disappointed.

`Summer is the ideal season for dieting and weight loss. Experts say that people who are on a diet in summer achieve greater success.

`One of the reasons is that the sunlight increases the level of serotonin, the hormone of happiness. Increased level of serotonin will reduce your desire for eating, especially the desire to consume fatty or sugary fatty foods.

`Another advantage that summer brings is the ability to spend a long time outdoors. Increased physical activity, whether it be normal walks around town or playing sports in the park, is leading to a greater number of burned calories and weight loss.

`Best of all is that in the summer there are so many delicious food that does not contain a lot of calories. There are plenty of low-fat fruits and vegetables, so you can not only enhance your appearance but also improve your health. Here are some of them:

Watermelon

Watermelon is a great fruit to tread thirst in the summer heat, as well as to satisfy your desire for sweet foods. And all this without increasing your weight. If you are feeling hungry and/or thirsty, you will not mistake if you choose watermelon.

But watermelon is not just water. It is an excellent source of vitamins A, C and B6.

150g watermelon = 45kcal

Beetroot

Beets reduces weight in different ways. It helps to get rid of excess water that is retained in the body, prevents constipation, and contain vegetable fiber which play an important role in the fight against fat.

Consumption of beets will help you deal with fatigue and depression.

One of the most important vitamins for women, folic acid, is present in beets. Moreover, beets is a rich source of magnesium, iron, vitamin C and potassium, and enhances immunity, protects against many cancers (particularly colon cancer) and heart disease.

85g beetroot = 37kcal

Black plums

Whether you eat them fresh or dried, black plums are great for keeping your line, because they are low-fat and rich with vegetable fiber and vitamin C.

Dried plums are ideal snack. It helps you to satisfy your appetite without consuming a lot of calories.

66g black plums = 30kcal

Blueberries

Blueberries are super foods that fight many diseases, because it contains many antioxidants that destroy free radicals in the body. They improve circulation, while reducing body fat, especially in the abdomen.

This fruit is an excellent source of vitamin C, magnesium, vitamin E and vegetable fiber.

70g blueberries = 40kcal

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