Constipation

Constipation can be an enemy of your weight loss, but can also be a result of your diet.
If you suffer from constipation it means that for some reason your gut is not working properly and the stool were not expelled from the way they should and in the time when they should, which is very uncomfortable and sometimes painful. The lack of water and fiber in the diet are one of the probable causes of this problem. In this case, there are foods you should include in your daily diet and others the you should avoid.

Foods to include in your diet:

• Fruit. Eat plenty of fruit and increase the amount of natural fruit juices. Orange, mango, papaya, grapes, etc.. Try to eat a kiwi every day in the morning;
• Greenery. Include in your diet salad, lettuce, watercress, eggplant, etc.;
• Vegetables and legumes, cabbage, beans, lentils. You can eat these foods including soup in your daily meals.
• Fibers. Eat foods rich in fiber. Whole grains, whole wheat bread, oatmeal, etc..
• Dried fruits, nuts, hazelnuts, etc.
• White meat and fish.
• Olive oil.

Foods to avoid:

• Cakes and biscuits;
• Red meat;
• Canned food;

Note:

In any diet, water is very important, but in this case, the fibers are very important to a good intestinal transit, we must be careful, the more fiber in your diet and lack of water exacerbates the problem, so it is important that you drink 1.5 to 2 liters of water per day.
Again, the exercise is very important, especially exercises that help stimulate the muscles of the intestines.

Anti Stress Diet

Well, our nutrition can help us reduce stress levels. With the exaggerated pace of today life, there is no one who does not suffer with stress, or go through stressful moments at least occasionally. There are many factors that lead to states of stress, routine, work, intellectual and professional responsibilities, relationships and changes in emotional states.
The states of stress can alter our metabolism to the point of leading to obesity, for example, or alter our physical ability till we feel tired and completely exhausted, and can cause headaches or hair loss. But we cab with our nutrition help our body make a better control of stress levels and be more calm.
This is not a weight loss diet but a diet in order to feel better physically and psychologically.

Are recommended foods rich in vitamin B6, studies indicate that a large percentage of people with depression have deficit of this vitamin that can be found, for example, in rice, banana, mango, watercress, squash, tuna and vegetables.
Foods rich in vitamin B12, which we find in clams, oysters, milk, eggs, and liver. Vitamin C, this vitamin can be found in many fruits and vegetables, helps in the absorption of B vitamins and magnesium-rich foods such as watercress, almonds, peanuts, nuts, whole grains and vegetables. The greater the physical and psychological effort, the greater the need for magnesium intake.
Let's not forget that it is very important for our body to maintain a regular sleep and rest, we should sleep at least eight hours a day. While we sleep the body produces melatonin, which scavenges free radicals and provides a sense of well-being, so avoid coffee and alcohol or stimulants such as green tea, for example.

9 steps to start a diet

Practically all of us at certain time started some kind of diet that we could not get to the end. Or lack of motivation, or because we started the diet at the wrong time, or because we didn't achieved the objectives as fast as we wanted, any of these reasons serves all-day excuse for abandoning a diet.
When we think we have many reasons to give up, we must think we have so many, or more to continue:

1. Choose a diet: Make sure you choose a diet to suit you, that will meet your needs and that does not require an effort bigger than what you are willing to do. It is better to start slowly and increase over time then starting all excited and then stop.
2. Set objectives: Establish the weight you want to achieve and the time you want to do it, always trying to be as rational as possible.
3. Commitment: Commitment to achieve results. For this commitment to have more weight, share it with those closest to you, convey your wishes and your goals and commit yourself to meet them also to others.
4. Make a daily meal plan: Make your daily menu in advance and follow it exactly.
5. Be realistic: If the objectives you propose to are too ambitious or unrealistic, the difficulty in achieving them will be much larger and you will start to feel frustration and discouragement. Plan your diet step by step, to a continuing evolution and motivating.
6. Rejoice with small achievements: Each time you reach a small step, cheer up and see this as motivation for the next steps.
7. Avoid prohibitions: If you make an eating plan where some foods are completely banned, but that makes you think more of it and miss it, that may lead to a break in the diet. Making a daily eating plan, you can rationally include all foods in logic amounts without risk of abuse.
8. Never go hungry: No diet, to lose weight or not, involves starving, so avoid all kinds of situations that you go hungry or many hours without eating. Besides this is not a favorable situation for any diet will make you feel extra needs of food and exaggerate the amount of food, and will begin to sense that dieting is a great sacrifice and will give you a exaggerated negative charge.
9. Practice some sport: Try to combine your diet with physical exercise. Besides achieving physical visible objectives much faster, you will feel much better physically and psychologically, which in itself is already an extra motivation to never give up the ultimate goal.