In the practice of swimming coordinated move all major muscle groups, exercise without impact and improve endurance. Also, being an excellent aerobic sport is beneficial for the heart. And if it is to lose weight, there is no sport that exceed, without the need for extreme dieting, you can burn fat if you follow a moderate diet and physical activity is, in this case swimming. In exercising all the muscles also tone up your body.

We know that, for long-term benefits, it takes perseverance and control in the food, it is stored contrary much body fat. Swimming is considered the most complete sport and becomes an excellent option that should be practiced throughout the year and for that there are places that offer indoor pools with heated water (from 20 ° to 34 °) in winter. The weather that occurs in these areas is similar to their summer and no air currents that affect the immune system.

Other reasons to opt for the practice of swimming is the sport reduces the risk of cardiovascular disease, improves posture, enhances circulation, strengthens the joint tissues, develops flexibility, facilitates the removal of bronchial secretions and helps to improve the state of anxiety and depression generating positive moods.

It is also recommended swimming to treat various conditions both neurological and physical, including asthma, joint and muscle discomfort, stress, back pain and herniated disc, motor and physical disabilities.

If we think in our family, we encourage the practice of swimming in the little ones, and also has multiple benefits for their physical, social and psychological, stimulates appetite and makes her sleep better, improves balance, coordination and knowledge of space, strengthening the sense of independence and self-confidence, eases the process of sociability, playful spirit is encouraged and shared games, among others.

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When necessary, divide your food in half and ask the waiter to put half in a bag to carry. Otherwise you would be too tempting to finish your plate (not to spoil it, because you get to the plate before you have time to feel full, because you do not want to finish the dish before your friends, etc. .) even though it contained huge portions. Learn to pay attention to your hunger level and stop eating when you feel satisfied (and not when your stomach is about to explode).

Losing weight slowly by making small changes

Try to remember that there is no reason to celebrate if you’ve managed to lose 8 pounds in 2 weeks (for example). Losing weight too quickly is definitely not recommended (and not just because of the yo-yo after the end of the plan). It is important to realize that the more you lose weight faster, this weight loss is likely to come from water and muscle and not fat.

You should know that muscle tissue is critical to keep your metabolism high. Losing muscle tissue (by losing weight too quickly) actually causes a decrease in the number of calories per day you can eat without gaining weight. The best fat loss is achieved when you manage to lose weight slowly. Do your best not to lose more than 0.5 or 1 kg per week.

500 grams of your weight is equivalent to a 4 000 calories. By making small changes such as eating 250 calories less per day (compared to your daily calorie needs) and burning 250 more calories per day through exercise, you will lose 0.5 kg (mostly fat) week. A slow weight loss of this type helps to lose weight permanently.

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Staying in good spirits while thinning is possible with the diet calling for happiness. This plan allows you to download from 5 to 7 kilos in a month.

The word diet is often associated with concepts like prohibition generally, torture, limitation, restriction, sacrifice and even temper, as the starved keep us irritated all the time.

In an attempt to avoid the moodiness caused by many regimes, nutritionists have designed a plan that not lack of food becomes a source of temper, but rather, allows thin maintaining good mood.We know that just as there are foods that make us angry, others that promote the proper functioning of nerve cells, making us feel relaxed.

The diet of happiness is a plan that includes foods that can directly influence our mood, making us feel happy, contented and relaxed all the time, they have the power to make us release endorphins, which are the “hormones happiness. ”

For this reason it has been named to the diet as Diet of Happiness. Because the food you eat stimulate serotonin production, will allow you to have fun while you get rid of your spare kilos. “Fantastic is not it?

The happiness diet allows you to eat all week following a simple menu. You should drink 2 liters of water a day, do some type of aerobic exercise and make 4 or 5 meals a day in moderate amounts and preferably in compliance with the same hours.

Perhaps one disadvantage of this diet is that it can be a bit monotonous, since you have to repeat the same menu for 4 weeks of the plan.

Here are the details of what to eat each week in the diet of happiness. Remember that before starting any diet, you should consult your doctor.

MONDAY
• Breakfast: 40 gr. whole grains with skim milk
• Mid-morning: 1 piece of fruit
• Food: Rice salad with lettuce, tomato, red pepper and tuna
• Snack: 1 yogurt
• Dinner: Vegetable soup and grilled chicken breast (skinless)

TUESDAY
• Breakfast: 2 whole-grain toast with light marmalade and tea or coffee with sugar
• Mid-morning: natural fruit juice
• Lunch: Pasta salad with lettuce, tomato, cheese and cooked chicken
• Snack: 1 yogurt
• Dinner: Spinach cooked with potatoes and steamed hake

WEDNESDAY
• Breakfast: 40 gr. cereal with skim milk
• Mid-morning: 1 piece of fruit, except bananas
• Food: Rice with mussels, shrimp, green pepper and carrot
• Snack: 1 plain yogurt
Diet of happiness
• Dinner: Noodle soup with vegetable broth and steak grilled turkey

THURSDAY
• Breakfast: 2 whole-grain toast with light marmalade and tea or coffee with sugar
• Mid-morning: natural fruit juice
• Food: Potato salad with tomato, green pepper and tuna
• Snack: 1 plain yogurt
• Dinner: Mashed carrot and 1 slice of grilled hake

FRIDAY
• Breakfast: 40 gr. whole grains with skim milk
• Mid-morning: 1 piece of fruit, except bananas
• Lunch: Spaghetti with lobster and grilled cooked turkey
• Snack: 1 yogurt
• Dinner: Vegetable soup and 1 omelette

SATURDAY
• Breakfast: 2 whole-grain toast with jam light
• Mid-morning: 1 natural fruit juice without sugar
• Food: Cannelloni with spinach and grilled chicken (skinless)
• Snack: 1 yogurt
• Dinner: Salad of tomato, onion, lettuce and boiled egg

SUNDAY
• Breakfast: 40 gr. cereal with skim milk
• Mid-morning: 1 piece of fruit, except bananas
• Food: Potato salad with roasted tomato, onion and cheese
• Snack: 1 yogurt
• Dinner: Rice salad with lettuce, carrot, tomato, cucumber and green pepper

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