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Week 11 – Practicing the Food Pyramid

To achieve and maintain a healthy weight over time it must make permanent changes in lifestyle. And the sooner the better. For this, there are some steps like practicing the food pyramid which undoubtedly, if you practiced you will have a tremendous impact on your efforts.

But above all towards achieving a healthy diet.  You should consult a nutritionist to learn what proper portion sizes for your specific case.

Well. your diet says you can eat “a portion of such a thing.” You go to the fridge and … question appears: how exactly is a serving?

One serving means:

Grains: ½ cup of rice, potatoes. noodles, a slice of bread, a cup of cold cereal
Vegetables: ½ cup (leafy vegetables: a cup)
Fruit: medium apple, banana. etc.. or half a cup of fruit salad
Meat: 80 grams
Dairy: A cup of milk or yogurt, 40 to 60 g. cheese.

Considering the food pyramid. recommended several daily servings of each food group. as shown here:

Nine to eleven servings of grains
Four to five servings of vegetables
Three to four servings of fruit
Two to three servings of dairy
Two to three servings of meat and soy group

 

harvard_food_pyramid

However, most people eat more than the recommended daily allowance for the experts. But less when it comes to fruits and vegetables.

Week 9 – Exercise

I’ve noticed, by re-reading my articles that I have talked about what to eat to lose weight, but hardly anything on how I’m doing exercises to tone. So I will discuss some of them.

One of the parts of my body that I dislike is my waist. I only have a small curve. And one of my goals is to get a smaller waist. To achieve this I do several exercises like

Side Squat: Stand and hold behind a chair and    widely separated feet. Inhaling, bend one leg and move to that side while keeping the other leg straight and oblique laterally extended. Without taking place feet, exhaling, return to the starting position and repeat the same action to the other side. Work the inner and outer lateral thigh and buttocks.

  • Beginners: 10 repetitions of each side.
  • Intermediate: 15 repetitions of each side.
  • Advanced: 20 repetitions of each side.

Lateral raises: Place yourself next to a chair by placing a hand on the back and the other on your waist. Cross one leg over the other and then elevated laterally to reach the hip line. Make replays indicated and then repeat the same with the other leg. Work the inner and outer lateral thigh and buttocks.

  • Beginners: 10 repetitions of each side.
  • Intermediate: 15 repetitions of each side.
  • Advanced: 20 repetitions of each side.

Lateral Circles: In the same previous position, this time describing circles in the air with lateral knee to waist height. To do this, raise one leg forward, then take it to the side and back, and then lower it to start again. Complete the indicated replicates and passes to the other leg. Work thighs, buttocks, abdomen and waist.

  • Beginners: 10 repetitions of each side.
  • Intermediate: 15 repetitions of each side.
  • Advanced: 20 repetitions of each side.