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Hacer 30 min de ejercion :
1._Minutes of physical activity for health benefit 
A sedentary lifestyle takes its toll on everydaylife in Western society, and the agendas are increasingly less space to devote to the gym. However, this excuse for not doing physical activity is no longer valid, according to recent studies published in the Journal of the American College of Nutrition. 
The new data show that short sessions of activity are as effective for burning calories, lose weight and improve aerobic capacity than a longsession. This may be particularly relevant for very overweight people who find it hard to take very long routines. 
The scientists examined 30 overweight college students the effects they produced 3 sets of exercises 10 minutes, 2 to 15 minutes, 1 session of 30 minutes or no exercise, for a period of 12 weeks. The people studied had a body mass index (BMI) of at least 28 (overweight without beingobese), and together with the routines started a low calorie diet. BMI is calculated by dividing body weight (in kg.) On the height (in meters) squared. Any value exceeding 25 kg/m2 indicates that the person suffers from excess weight is a health risk. 
Looking at the results, it was found that in all exercise groups increased aerobic capacity, whereas the BMI and body fat decreasedsignificantly. However, women who did not exercise, weight and fat increased. 
Daniel Schmidt, University of Wisconsin-Oshkosh and author of the study, explained that the difficulty which sometimes means doing 30 minutes of continuous physical activity can be overcome by trying in 3 sessions of 10 minutes, which would improve the overall health population. 
It should be remembered that obesity andoverweight rates are rising disproportionately in recent years, and the number of obese today is similar to that of malnutrition, a situation unprecedented in the world. However, the short runs are not enough to lose weight unless they complete the program with a diet low in calories and fat. 
At present, it is recommended that people get at least 30 minutes of physical activity once a day. 

Tartar decomer balanceado
2._ try to eat Balancí 

A balanced diet or one that is balanced by foods that are part of each meal provides nutrients in the proportions that the body needs for healthy functioning. 
When the body (body) processed food components (apart from the fibers), they provide energy (calories) needed for each body part to fulfill its functions as well as vitamins and minerals toensure that these processes are carried out properly. 

There are different types of components in foods: 

The first provide energy and are called macronutrients, which are divided into carbohydrates, proteins and fats. 
The second component consists of vitamins and minerals, these are needed in much smaller quantities and therefore are called micronutrients. 
Some of them are needed in smallquantities, such as copper, magnesium, etc., which are grouped under the name of trace elements. 

No food products in their natural condition is a source of only one nutrient or nutrients.For practical purposes, food is grouped on the basis of prevailing nutrient composition.Thus, foods of animal origin are the optimal source of quality protein. 

Cereals, roots and tubers (cassava, potatoes)are sources of carbohydrates, oils, butters, margarines are good sources of fat. Besides good quality protein, foods containing animal fat from various types whose excess can cause undesirable effects to outweigh the benefits of these proteins when consumed in large quantities, as in many unbalanced diets, such as very high protein diets or very low in carbohydrates. 

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