Demystifying: This is a classical myth. The truth is that if your muscles suffer after your last physical exertion, you may well have offended. The muscle pain is not necessary to pass a physical training. In fact, pain may even be a warning sent by your body telling you that you go too far (beyond your physical capabilities).

A few slight pain is not unusual if you change your exercise routine, but if you still endure muscle pain over two days after your last physical training, you probably went too far or have not given enough time for your muscles to recover (or a mixture of both).

Ultimately, sport brings many benefits: better health, energy, confidence, etc.. There are risks, but make sport a part of your life will always give long term benefits. Just make sure to debunk myths about the sport and base your routine physical training on established truths.

Use tools that work on you
Maybe you do not write a food diary of what you eat. Maybe you dislike exercise. Or maybe you hate to weigh yourself and control your portions, or having to avoid foods too sweet.

Be honest with yourself. The tactics mentioned above have been proven and you need to find a way to use these tactics as you can to avoid the yo-yo. It is therefore important that you use the tools that work on you.

Set goals realistic weight loss
The key is to lose weight gradually (no more than 1 kilogram per week) while incorporating healthy eating habits in your daily life. Incorporating healthy eating habits in your life will help you achieve and maintain a weight that is good for you, so you can avoid the yo-yo.

Take time to eat
Do not eat in the car or watching TV. Otherwise, you may not pay attention to internal signals telling you that you’re full. Furthermore, we live in a society become accustomed to eating too large portions. Eat slowly while decreasing your portion sizes can help avoid the yo-yo.

Leptin, a hormone responsible for the sensation of fullness, is strongly stimulated by the Omega-3. These muscles also allow better use of nutrients and burn calories more efficiently.

Flax seeds are a good source of Omega-3. They also offer the advantage of being rich in fiber whose effects on controlling blood sugar is now well known. The best way to take flax seed is to grind them in a small coffee grinder. Use one to two tbsp per day. A study in the United States the best results are obtained by consuming daily 1 tbsp to table of linseed oil and 2 tbsp table to ground flaxseed.

Vitamin C, fat burner

Researchers reported weight losses of up to 8 pounds in six weeks by consuming 1,000 mg per day of vitamin C. Vitamin C 30% increase in the production of carnitine in the liver. Carnitine is an amino acid that converts fat into muscle.

Lemons, oranges and grapefruits, which are very good sources of natural vitamin C, have also proven to be effective in controlling weight when consumed regularly over meals.

Use the power of visualization

Specialists in hypnotic techniques or using relaxation have long been aware that good results can be obtained using the power of visualization in appetite control and the implantation of a self-image corresponding the desired results, namely a slimmer body. Through the power of the display image become embedded deeply in the subconscious. Recent research conducted in Cleveland, the United States, confirms that people who regularly use the power of visualization, 100% increase their chances of success of their plan of weight loss and weight control.

These techniques of visualization and autosuggestion are used in the method Miracle Diet eating.

This up and down weight has negative consequences for health, as reported by Dr. Susana Monereo, Head of Section of Endocrinology and Nutrition, University Hospital of Getafe in Madrid.

“Today, there is enough scientific evidence to reliably correlate of weight regain after dieting, with multiple comorbidities, particularly cardiovascular diseases, increased mortality and an increased final weight of about 30 percent over initial weight.

To avoid such complications should be aware of what we do, a diet to lose weight quickly as seasonal diets or those made urgent by a social event, not a solution.

The healthy option is to change our eating habits and incorporate physical activity into our daily routine. A balanced eating plan combined with a training program will ensure we maintain weight loss and health benefits.

To understand the problem we take the explanation of Monereo: energy balance that regulates body weight decreases or increases depending on the intake spending, but with a clear trend towards energy saving. Thus, if intake increases, spending increases slightly whereas if intake is reduced, the reduction in expenditure is much higher. That is, the answer clearly tends to preserve body fat as energy reserve.

Put more simply, to make a weight loss diet depriving the body of energy sources and therefore relies on the reservations we have in the form of fat, this works, the result is manifested by weight loss.

But most people once they reached the goal of timely diet, return to their previous eating habits, then the body begins to store energy as fat to be fit for next season energy deficiency.

Thus, not only recovers the lost weight or increased, but body composition changes with a greater tendency to fat accumulation as a whole, and especially in the abdominal area.

These fluctuations in body weight affect metabolism and mood, with the increased cardiovascular risk the most serious consequence.

Therefore it is advisable to maintain body weight according to our abilities and lifestyle if we really want to lose weight, get toned muscles or look thinner, you must be consistent both with power and with the level of physical activity required .