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Sunday, September 8, 2019

September 08, 2019

Healthy diet to lose weight 10 kg

Healthy diet to lose weight 10 kg
Normal range of weight loss

The Centers for Disease Control and Prevention (CDC) points out that the normal weight loss rate ranges from half a kilogram to one kilogram per week.This reference is to describe that rate for successful weight loss, meaning not to be re-regained for weight loss again. This is in line with a healthy and balanced diet along with exercise and other activities. [1]

Weight loss 10 kg

The variety of programs and diets that promise to help lose weight is varied, but it should be noted that it takes between three and six months to lose 10 kg of weight, where slow weight loss is considered to be a follow-up. An appropriate diet and exercise program that is more effective and successful than losing it quickly, and is also useful in maintaining slimming more effectively. [2]

Make dietary adjustments

Losing about 10 kilograms of weight requires a reduction in the amount of daily calories consumed. Losing a normal weekly average of weight requires that the calorie intake be reduced by 500 calories per week, which can be achieved by reorganizing nutrients All high-calorie foods, such as potato chips, white bread, soft drinks and the like, are excluded and replaced with protein-rich items such as fish and lean meats, as well as foods with a lower content. For calories Kalkhaddar green leafy, and so forth. [3]

Tips to lose weight 10 kg
Here are some tips to help you lose 10 kilos of weight: [4] 

  • Include resistance exercise in your routine, to take advantage of the associated increased calorie burning as a result of increased metabolic rate due to maintaining muscle mass.
  • Allocate a weekly time of 150-300 minutes for cardiovascular exercise, such as walking, jumping rope, and jogging, because of its effective role in increasing the rate of burning calories and losing weight.
  • Consuming the recommended amount of water, which ranges from one liter to two liters per day, in order to promote metabolism and burning calories, as well as the fact that drinking water during meals increase the feeling of satiety, and thus reduce the calories consumed.
  • Ensure that you get the recommended amount of sleep, which is at least 7 hours a night, to avoid weight gain resulting from increased hunger hormones and increased appetite associated with sleep deprivation.

Monday, August 19, 2019

August 19, 2019

Treatment of weakness of the muscles of the body

Treatment of weakness of the muscles of the body
Weakened muscles of the body

A large group of people around the world suffer from the problem of muscle weakness, myasthenia, or as it is called in the field of science (Muscle weaknes), where it is one of the common problems that affect the muscles of the body and damage to prevent the acquisition of the necessary strength to perform activities The required life efficiency, including a series of muscular diseases, which cause all the softness and weakness and atrophy of the skeletal muscles in the body, and often directly affect the human mobility, and appear in the form of skeletal abnormalities.

The cause of weakness of the muscles of the body

Muscle weakness is caused by many factors and causes, such as genetic factors or malnutrition of the mother during pregnancy, which immediately reflects on the health of the fetus and its muscular and physical development, as well as hormonal problems that cause a lack of a hormone responsible for muscle performance, and due to the negative impact of this aspect we will review the most prominent treatments To overcome it.

Treatment of weakness of the muscles of the body

Eat a healthy and balanced diet rich in all the essential elements that ensure the integrated growth of the body, so you must get moderate amounts of mineral elements, especially calcium, magnesium, phosphorus, and essential vitamins, especially vitamin D, which ensures the best absorption of these elements, essential amino acids and other Necessary needs that are lacking increase the risk of weakening the muscles of the body.

Exercise, especially that ensures increased muscle mass and muscle size, including weight lifting exercises, or lifting heavy weights weighing up to about ninety percent, as this contributes to the increase in the number of muscle fibers in the body, as well as jerk and abduction exercises, and drag As well as pleometrics, or jumping with dumbbells, jogging exercises can also be performed in place as they increase endurance and strength, as well as increase the ability to control, as well as squat and other exercises, and stretching exercises that increase muscle flexibility.

The treatment of various hormonal problems as they directly affect the level of muscle growth, while genetic problems have not found medicine to date radical treatment, as they relate to genes inherited from parents, but can overcome a large proportion of their impact through the conduct of previous life practices.

Note: There are many types of supplements that contain a very high percentage of different proteins that contribute to muscle growth, including what is taken orally and what is taken by needles, but most of these methods affect health negatively, and quickly go Its effect when you stop taking it, that is, the results do not last long.

Video causes of weak back muscles

We need to move back a lot in our day, and any weakness in the muscles may disrupt the whole day! :

Friday, August 16, 2019

August 16, 2019

How to maintain a healthy body

How to maintain a healthy body
Body Health

Health is the most precious thing that a person has in his life and can not compensate with all the money of the world, and does not feel its value to those who suffered from its troubles and diseases, where everyone tries to reach the best health condition in which to avoid the troubles of life and avoid the health problems that may be exposed to it. To say that maintaining the health of the body includes mental health as well as physical health because both reflect on the other and affect it, and some may be ignorant of many things through which he can keep his health as much as possible.

How to maintain a healthy body

Think positively
When a person wakes up in the morning and has a pessimistic mood, he or she is pessimistic.This affects his or her health throughout the day.It also affects the health of his body throughout the day and makes him weak and vulnerable to asthenia.Therefore, a person should be somewhat positive in a way that protects his health and does not expose him to trouble.

Maintain activity and vitality

A person should move and take a break, especially for those who work behind the offices and spend long hours sitting in the same place, some studies have shown that sitting for long periods in the same place increases the risk of death, so take a break every forty-five minutes, or exercise some Light aerobic exercise that will stimulate blood circulation in the body and introduce oxygen to the body tips

Drink plenty of water

Water makes up about half of the body and is necessary for it where it can not function properly if it does not get the right amount of it, so it is necessary to drink about 6-8 glasses of water a day to meet the need of the body of water, in addition to eating foods rich in water .

Take a cold bath

The cold bath stimulates the body's blood circulation and strengthens its immune system.It also improves mood.It pushes the body to produce antioxidants that give the body energetic activity.Therefore, it is preferable to take a cold bath that does not exceed five minutes to give the body vitality and activity.

Playing sports

Sports are important for the body to maintain health and avoid many diseases, such as: heart disease, obesity, osteoporosis, and yoga is one of the most important types of sport that strengthen the body's immunity, and protect it from microbes as it improves the psychological, and give it a motivation.

Building friendships and social relations

Studies have shown that social relationships increase the body's immunity and strengthen the heart, and that these diseases increase by 50% in people who do not have extensive social relations, or limited relationships.

Eating too much milk and garlic

Garlic reduces LDL cholesterol, increases immunity, protects against heart disease, and milk contains beneficial bacteria that lower blood pressure and increase body immunity.

Friday, July 12, 2019

July 12, 2019

Tummy Tucks After Hirth

Tummy Tucks After Hirth
Tummy tuck after birth

The woman suffers from changes in her body and shape during pregnancy and after childbirth. The most common problems are abdominal skin enlargement, slouching and cracking. Months to go if Caesarean delivery, so prefer to wait until this period expires to begin looking for ways to get rid of this problem and disturbing, and we will talk about ways to tighten the abdomen after birth in this article.

Tummy tuck exercises after birth
Catch abdominal muscles before beginning exercise

Stretching the body straight on the ground, then placing the hands together behind the head, completely relaxing the body, lifting the head and back up, getting down while maintaining the integrity of the body, tightening the abdominal muscles during the exercise, repeating the exercise five times, Again for exercise, repeat four or five times a day.

Upper abdominal muscles exercise

Bring a pillow, place a chair, sit back at it, keep looking at a fixed point on the ceiling of the room to avoid bending the neck while performing the exercise, place the pad on the chest area, tighten hands, start to sit, repeat exercise five times, From rest, re-exercise three times.

Lower abdominal muscles exercise

Straightening the knees, lifting the feet from the ground, lifting the knees towards the abdomen, repeating the exercise five times in a row, then relaxing and repeating it in three groups.

Recipes to tighten the abdomen after birth
Alum and corn starch

Mix the cornstarch with the soft semolina, olive oil and a little water, then mix the mixture on the abdominal area, leave until dry completely, then remove with a cloth dampened with warm water, and repeat this process daily.

Clove oil and jasmine oil

Mix the clove oil with the jasmine oil well, then massage the abdominal area with the mixture, and repeat the process until the abdominal dilations disappear.

Coffee ground with water

Mix two large tablespoons of coffee with a little lukewarm water until you become dough, then massage the abdomen in one direction for five minutes, then massage for another five minutes, and continue massage for 30 minutes.

Green tea with ginger

Mix a tablespoon of green tea with a tablespoon of ginger, pomegranate peel, fresh mint leaves, add a glass of water to the ingredients and boiled, then eat the drink immediately after eating, preferably eaten unsweetened, after each meal.
July 12, 2019

Tummy Tucks After Birth

Tummy Tucks After Birth
Tummy tucks

Tummy tuck is one of the problems many women face after giving birth, which leads to their loss of attractiveness and beauty. These tendencies usually occur as a result of weight gain during pregnancy, lack of diet, and postnatal exercise. Ways to help get rid of this problem, so I'll tell you about it in this article.

Tummy tucks after birth
Chamomile and sorghum mixture

Mix equal amounts of olive oil, grated semolina, corn flour, with a little water in a bowl, then place it on the trowel area, leave it to dry before removing it with a damp cloth, and keep this recipe daily.

Jasmine oil and cloves mix

Mix a tablespoon of clove oil, jasmine oil, and then flatten the flaky
 dot with this recipe until you get the desired results.

Coffee Mix

Mix two tablespoons of coffee with a little water until you get a smooth paste, then massage the flaccid area for five minutes, then massage the opposite side for another
 five minutes and continue the massage
 for thirty minutes.

Green Tea Mix and Ginger

Boil a tablespoon of ginger, green tea, a little fresh mint, a little pomegranate peel in a glass of water on the fire, and then take a cup of the mixture three times a day after eating.

Glycerin Mix

Mix two large tablespoons of any skin cream, three tablespoons of glycerin, olive oil, half a tablespoon of rose water and half lemon juice. Massage the loose skin in this mixture and leave to dry for an hour before washing with soap and water.

Oil mix

Combine equal amounts of green tea oil, dandelion oil, rosemary oil, sage oil, thyme oil, chamomile oil and ring oil in a tightly sealed container. Then massage the flaky area in a circular manner for 15 minutes for one month to achieve the desired result .

Mix lemon oil and apple cider vinegar

Mix a tablespoon of lemon oil, ginger oil, peppermint oil, and apple cider vinegar in
 a bowl, then massage the flaccid area daily.

Other ways to tighten the abdomen after birth

  • Mix the fennel: 3 tablespoons of fennel herb in a glass of hot water for an hour, then saute and eat Cuba once a day.
  • Cumin and lemon mix: Pour a little cumin of love with a little lemon slices, leave it for a full night, then eat it in the morning on the saliva.
  • Flaxseed Mix: Place a large tablespoon of flaxseed seeds with the salad, or with yogurt.
  • Mix egg whites and thyme oil: Whip egg white with ten points of thyme oil, then place on the flaccid area to dry before washing with soap and water.
  • Papaya Mix: Beat two papaya, then place it on the flaccid area, and wipe it with a piece of nylon for one hour before washing it with soap and water. Repeat this recipe twice a week.

Tips for postpartum abdominal tightening

  • Shave the muscles of your abdomen into the inside while walking, or sit down which helps strengthen the abdominal muscles.
  • Avoid wearing high-heeled shoes as they lead to back curvature.
  • Drink large amounts of water as they help in digestion.
  • Exercise, especially abdominal exercises, by stretching on your back, bend your knees upwards, and then exhale as you lift your upper half off the ground until you bump into your knees.
  • Eat hot drinks for fat.
  • Exercise self-mute for a few seconds with tummy tuck inside.
July 12, 2019

A Way to Tighten The Abdomen After Birth

A Way to Tighten The Abdomen After Birth
Tummy tuck after birth

There are many changes on the body of the pregnant woman after birth, such as: signs of skin extension, skin slack, causing psychological frustration, and the time taken to get rid of these changes according to several factors, such as: the amount of weight gained during pregnancy, genetic factors, and other factors. [1]

Ways to tighten the abdomen after birth

The effects of relaxation can be alleviated by following some simple and healthy methods, which we will mention as follows: [1]

  • Oil massage: The massage of the skin with nourishing oils from one to three times a week increases the flow of blood circulation in it, keeps it moisturizing, strengthens the skin and maintains its natural texture, and uses some oils such as: warm olive oil or coconut oil on the skin slack through Massage it, or you can prepare a mix of your massage oil by mixing a few drops of peppermint oil or lavender oil into two tablespoons of virgin almond oil and fat on the abdomen.
  • The aloe vera gel contains natural properties that attract the skin and keep it soft and moist. It works by improving the elasticity of the skin. The aloe vera gel is used by placing it directly on the skin, leaving it for 15-20 minutes, then washing with lukewarm water, This method is repeated once a day.
  • Rose water is considered to be one of the easiest ways to use it, because it contains the properties of the skin. In addition, it gives the skin a radiance and freshness and makes it glow. It uses rose water by mixing a cup with a large spoon of lemon juice and oil. Almonds, then massage the loose skin with the mixture several times a week.
  • Peeling: Skin peeling is effective because it stimulates the production of collagen in the skin, improves the elasticity of the skin, helps increase blood circulation, and can peel the skin in the abdomen by rubbing it with a calf while bathing.

Tips to tighten the skin after birth

The following tips can be used to alleviate the problem of slouching the abdomen. [1]

  • Losing Weight Slowly: You should focus on losing weight slowly, at a rate of half a kilogram to a kilogram a week, to give the skin sufficient opportunity to recover and regain flexibility, and avoid dieting to reduce weight fast; because it does not give enough time for the skin to regain flexibility, the skin.
  • Regular exercise: It is recommended to follow the postpartum light exercise, such as walking, or practicing yoga, squatting exercises, and focus on exercises more intense and focused on the abdominal area more after consulting the doctor, such as swimming, and stomach exercises.
  • Breastfeeding: Breastfeeding is a healthy source of child nutrition, but it also helps in losing weight by increasing the rate of burning calories, which helps to lose weight naturally and properly.
  • Protein: You should focus on building muscle in the body to get a skin free of tandem, so it is recommended to take protein, because it helps to tighten the skin by helping to form collagen, and depends on the amount of protein to be addressed on several factors such as: height, weight, During the exercise, or if the mother is breastfeeding or not, and this is known after consultation with the doctor, and the most important sources of natural protein pulses, chicken, quinoa, fish, tofu, soy milk, and eggs. [2]
  • Diet: An important health system is essential for restoring the skin affected by tummy tucks. Essential nutrients must be provided to restore skin elasticity, focus on foods high in antioxidants, omega-3 fatty acids, vitamins A and E; Flexibility and natural stretching. [3]
  • Drink water: Water moisturizes the skin and helps make it tight, helps burn calories better, and reduces the retention of fluid in the abdomen, which reduces the problem of sagging, so it is advisable to drink water regularly, drinking health drinks such as: water added lemon juice, And water-rich vegetables that help keep skin moist and flexible. [3]

Recipes to tighten skin loose

The following home remedies can be followed to get rid of tummy tuck: [4]

  • Cinnamon recipe: The benefits of cinnamon that accelerate the production of collagen in the skin, which is responsible for the production of new skin cells, can be used by mixing a teaspoon of them with a teaspoon of turmeric, and mixed with sufficient amount of olive oil to get a thick mixture, Half a teaspoon of sugar or salt, rub the mixture on the skin for a few minutes, then wash it with lukewarm water, and repeat this recipe from once to twice a week.
  • Recipe of rose water: Mix a glass of rose water with a teaspoon of lemon juice, water Hamamilis, and five drops of coconut oil, and then mix and leave on the skin for twenty minutes, rinsed, and advised to repeat this recipe several times a week to tighten the skin .
July 12, 2019

What Benefits of Ginger for Slimming

What Benefits of Ginger for Slimming
Benefits of Ginger for Slimming

There are many great benefits of ginger to mention: [1]

  • Ginger accelerates metabolism, which helps to promote fat burning during weight loss.
  • It gives a sense of satiety for long periods.
  • Balances the level of sugar in the blood and therefore leads to not over-eating. [2]

Benefits of ground ginger for slimming

There are many benefits of ground ginger for slimming, the most important of which are: [3]

  • Ginger helps reduce appetite, which reduces calories. The 2012 study found that eating hot ginger, which contains grams of ginger powder after eating, reduces hunger for up to six hours.
  • Drinking ground ginger helps increase the consumption of calories the body needs for its initial digestion of food, known as thermal effect, and thus helps effectively lose weight.
  • You can add ground ginger as a kind of spices or berry for food. It is safe to use as opposed to complementary ginger or ginger oil, which should be treated with caution.
  • Ginger improves the proportion of the hormone insulin and the two proteins, the two hormones responsible for the sense of hunger.

How to prepare ginger juice for slimming

Ginger and lemon juice are a natural and ideal drink to lose weight effectively in the home, and come by mixing a cup of boiling water and a little lemon juice and a piece of ginger, then drink the drink daily before breakfast. [4]

Benefits of Healthy Ginger

There are many benefits of ginger for the human body and the most important: [5]

  • Protects against colon cancer, it slows the growth of colon and rectal cancer cells.
  • Improves blood flow in the body because it contains chromium, magnesium, and zinc.
  • It protects against fever and excessive sweating.
  • It is a natural sputum of sputum.
  • Protects against respiratory problems.
  • Improves the absorption of essential nutrients in the body, it stimulates the secretion of gastric and pancreatic enzyme.
  • Protects against cold and flu.
  • Strengthens sexual desire. [6]
  • Addressing the problem of nausea and frequent dizziness. [6]
  • Reduces the incidence of Alzheimer's disease; because ginger slows the loss of brain cells. [6]
  • Helps get rid of stomach acidity. [6]
  • Ginger can help treat irritable bowel syndrome, it relaxes the intestines, and relieves irritable bowel syndrome. [6]
July 12, 2019

Exercises to Tighten The Abdomen After Hirth

Exercises to Tighten The Abdomen After Hirth
Full body stretching exercises

Aerobic exercises and strength exercises work on all the muscles in the body, helping to build muscle and burning excess fat under the skin. This helps to tighten the abdominal area. At least 30 minutes of aerobic exercise is required. Days of the week, and exercise strength exercises three times a week, taking care to focus on exercises that work on the main muscle group in the body, the performance of 2-3 groups, and from 8-12 times for each exercise, [1] Examples of aerobic exercises: walking , Examples of strength exercises: pressure exercises, sitting, but be careful To consult a doctor, and obtain his consent before exercising after childbirth. [2]

The tilt of the tub

This exercise can be done a few times a day to strengthen and tighten the abdominal muscles by following these steps: [3]

  • Lie on the back on the ground, with the knees bent.
  • Tighten the abdominal muscles, to flatten the back on the ground.
  • Curve the tub gently up slightly.
  • Stability for up to ten seconds.
  • Repeat the process five times, and 10-20 repetitions each time.

Transverse abdominal exercises

It is possible to perform cross-abdominal exercises that work on the muscles in the abdomen, such as: pressure of the pelvis, leg lift, and movement of scissors, it works to tighten the muscles of the stomach, and thus reduce the size of abdomen resulting from pregnancy, By following these steps: [4]

  • Lie down on the floor and place both hands down the navel.
  • Lift the abdomen down from the ground, keeping the tub steady during exercise.
  • Hold for ten seconds, and then return to the starting position.Bast

Stretching exercises of the leg and abdomen

Stretching exercises help improve flexibility, and tighten the abdominal area. For example, leg-leg exercise can improve movement, strengthen stomach muscles, and can be exercised by following these steps: [4]

  • Lie on the back, put the arms on the sides, and extend the legs.
  • Lift the right leg up as far as possible.
  • Rotate the leg clockwise, ten times.
  • Leg switch, left leg lift, and repeat operation.