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How to Lose Weight Fast

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There are many ways to lose a lot of weight in a short amount of time.
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However, most of them require you to be hungry and unsatisfied.</div>
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If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.</div>
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The 3-step plan outlined here will:</div>
<ul style="text-align: justify;">
<li>Kill your appetite.</li>


<li>Make you lose weight fast, without being hungry.</li>


<li>Improve your health at the same time.</li>
</ul>
<h2 style="text-align: justify;">
Step 1 – Eliminate Sugars and Starches</h2>
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The most important part is to remove sugars and starches (carbs) from your diet.</div>
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These are the foods that stimulate secretion of insulin the most. If 
you didn’t know already, insulin is the main fat storage hormone in the 
body.</div>
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When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.</div>
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Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).</div>
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It is not uncommon to lose up to 10 pounds (sometimes more) in the 
first week of eating this way, both body fat and water weight.</div>
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This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).</div>
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<img alt="Weight Loss Graph, Low Carb vs Low Fat" class="aligncenter size-full wp-image-3033" height="304" src="http://authoritynutrition.com/wp-content/uploads/2013/05/weight-loss-graph-low-carb-vs-low-fat-smaller.jpg" width="392" /></div>
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The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.</div>
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Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).</div>
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Put simply, lowering your insulin puts fat loss on “autopilot.” 

</div>
<div style="margin-bottom: -10px; margin-top: -13px; text-align: justify;">
<ins class="adsbygoogle" data-ad-client="ca-pub-6531281000443966" data-ad-slot="2297716091" data-adsbygoogle-status="done" style="display: inline-block; height: 280px; width: 336px;"><ins id="aswift_0_expand" style="background-color: transparent; border: none; display: inline-table; height: 280px; margin: 0; padding: 0; position: relative; visibility: visible; width: 336px;"></ins></ins> Bottom Line: Removing sugars and 
starches (carbs) from your diet will lower your insulin levels, kill 
your appetite and make you lose weight without hunger.
</div>
<h2 style="text-align: justify;">
Step 2 – Eat Protein, Fat and Vegetables</h2>
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Each one of your meals should include a protein source, a fat source 
and low-carb vegetables. Constructing your meals in this way will 
automatically bring your carb intake into the recommended range of 20-50 grams per day.</div>
<div style="text-align: justify;">
<img alt="Girl Eating Kebab" class="aligncenter size-full wp-image-3035" height="262" src="http://authoritynutrition.com/wp-content/uploads/2013/05/girl-eating-kebab-395x262.jpg" width="395" /></div>
<div style="text-align: justify;">
Protein Sources:</div>
<ul style="text-align: justify;">
<li>Meat – Beef, chicken, pork, lamb, bacon, etc.</li>
<li>Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.</li>
<li>Eggs – Omega-3 enriched or pastured eggs are best.</li>
</ul>
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Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism (5).</div>
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Low-Carb Vegetables:</div>
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<img alt="Vegetables" class="alignright size-full wp-image-1345" height="153" src="http://authoritynutrition.com/wp-content/uploads/2013/01/vegetables.jpg" width="225" /></div>
<ul style="text-align: justify;">
<li>Broccoli</li>
<li>Cauliflower</li>
<li>Spinach</li>
<li>Kale</li>
<li>Brussels Sprouts</li>
<li>Cabbage</li>
<li>Swiss Chard</li>
<li>Lettuce</li>
<li>Cucumber</li>
<li>Celery</li>
<li>Full list here.</li>
</ul>
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Don’t be afraid to load your plate with these low-carb vegetables. 
You can eat massive amounts of them without going over 20-50 net carbs 
per day.</div>
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A diet based on meat and vegetables contains all the fiber, vitamins 
and minerals you need to be healthy. There is no physiological need for 
grains in the diet.</div>
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<img alt="Butter Curls" class="alignright size-full wp-image-2385" height="155" src="http://authoritynutrition.com/wp-content/uploads/2013/04/butter-curls.jpg" width="180" />Fat Sources:</div>
<ul style="text-align: justify;">
<li>Coconut Oil</li>
<li>Butter</li>
<li>Olive Oil</li>
<li>Lard</li>
<li>Tallow</li>
</ul>
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Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.</div>
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Don’t be afraid of eating fat, trying to do both low-carb AND low-fat
 at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.</div>
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The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (6, 7).</div>
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There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (8, 9).</div>
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To see how you can assemble your meals, check out this low carb meal plan and this list of  low carb recipes.</div>
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<blockquote>
Bottom Line: Assemble each meal out of a
 protein source, a fat source and a low-carb vegetable. This will put 
you into the 20-50 gram carb range and drastically lower your insulin 
levels.</blockquote>
</div>
<h2 style="text-align: justify;">
Step 3 (Optional) – Exercise 3-4 Times Per Week</h2>
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<img alt="Dumbbells" class="alignright size-full wp-image-2468" height="174" src="http://authoritynutrition.com/wp-content/uploads/2013/05/dumbbells.jpg" width="240" /></div>
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You don’t need to exercise to lose weight on this plan, but it is recommended.</div>
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The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.</div>
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If you’re new to the gym, ask a trainer for some advice.</div>
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By lifting weights, you will burn a few calories and prevent your 
metabolism from slowing down, which is a common side effect of losing 
weight (10, 11).</div>
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Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (12).</div>
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If lifting weights is not an option for you, then doing some easier 
cardio workouts like running, jogging, swimming or walking will suffice. 
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Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.
 
<h2>

Optional – Do a “Carb Re-feed” Once Per Week</h2>

<a href="http://authoritynutrition.com/wp-content/uploads/2013/01/overweight-man-eating-cake.jpg"><img alt="Overweight Man Eating Cake" class="alignright size-medium wp-image-1190" height="300" src="http://authoritynutrition.com/wp-content/uploads/2013/01/overweight-man-eating-cake-200x300.jpg" width="200" /></a>

You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.

It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.

But only this one higher carb day, if you start 
doing it more often than once per week then you’re not going to see much
 success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones (12, 13).

You will gain some weight during your re-feed day, but most of it 
will be water weight and you will lose it again in the next 1-2 days.

<blockquote>
Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.</blockquote>
<h2>
What About Calories and Portion Control?</h2>
<img alt="Apple And Calculator" class="alignright size-full wp-image-2248" height="156" src="http://authoritynutrition.com/wp-content/uploads/2013/02/apple-and-calculator.jpg" width="250" />

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to, then use this calculator (opens in new window).

Enter your details, then pick the number from either the “Fat Loss” 
or the “Extreme Fat Loss” section – depending on how fast you want to 
lose.

There are many calorie counters you can use to track the amount of calories you are eating. I like Cron-O-Meter – it is free and easy to use.

The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

<blockquote>
Bottom Line: It is not necessary to 
count calories to lose weight on this plan. It is most important to 
strictly keep your carbs in the 20-50 gram range.</blockquote>
<h2>
Other Weight Loss Tips to Make Things Easier (and Faster)</h2>
<img alt="Meat" class="alignright size-full wp-image-1339" height="124" src="http://authoritynutrition.com/wp-content/uploads/2013/01/meat.jpg" width="250" />

Pretty much all you have to do is the 3 steps:

<ol>
<li>Eliminate high-carb foods.</li>
<li>Eat Protein, Fat and Veggies.</li>
<li>Exercise 3-4 times per week (optional, but recommended).</li>
</ol>
However, there are a few other tips that you may find useful if you want to speed things up even further.

None of these are old wives’ tales, they all have scientific evidence to back them up.

Drink Water, Coffee or Tea: Satisfy your thirst with water. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism slightly (14, 15).

Use Smaller Plates: Studies show that people automatically eat less when they use smaller plates. Strange, but it works (16).

Sleep Like a Baby: Poor sleep is associated with weight gain and obesity, taking care of your sleep is important (17).

Reduce Stress: Being stressed can elevate the stress hormone cortisol, which can cause fat accumulation in the belly (18).

Good sleep and reduced stress levels can also help prevent cravings, 
the dieter’s worst enemy. There are many other tips to prevent cravings in this article.

<blockquote>
Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.</blockquote>
<h2>
You Will Become a “Fat Burning Beast”</h2>
<img alt="Doctor With Thumbs Up" class="alignright size-full wp-image-1446" height="307" src="http://authoritynutrition.com/wp-content/uploads/2013/01/doctor-with-thumbs-up.jpg" width="175" />

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.

I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.

If you’re new to dieting, then things will probably happen quickly. 
The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body has 
been burning carbs for all these years, it can take time for it to get 
used to burning fat instead.

It is called the “low carb flu” and is usually over within a few 
days. For me it takes 3. Adding some sodium to your diet can help with 
this, such as dissolving a bouillon cube in a cup of hot water and 
drinking it.

After that, most people report feeling very good, positive and 
energetic. At this point you will officially have become a “fat burning 
beast.”

Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

<ul>
<li>Blood Sugar tends to go way down on low-carb diets (19, 20).</li>
<li>Triglycerides tend to go down (21, 22).</li>
<li>Small, dense LDL (the bad) Cholesterol goes down (23, 24).</li>
<li>HDL (the good) cholesterol goes up (25).</li>
<li>Blood pressure improves significantly (26, 27).</li>
<li>To top it all of, low-carb diets appear to be easier to follow than low-fat diets.</li>
</ul>
<blockquote>
Bottom Line: You can expect to lose a 
lot of weight, but it depends on the person how quickly it will happen. 
Low-carb diets also improve your health in many other ways.</blockquote>
<h2>
You Don’t Need to Starve Yourself to Lose Weight</h2>
If you have a medical condition then talk to your doctor before 
making changes because this plan can reduce your need for medication.

By reducing carbs and lowering insulin levels, you change the 
hormonal environment and make your body and brain “want” to lose weight.

This leads to drastically reduced appetite and hunger, eliminating 
the main reason that most people fail with conventional weight loss 
methods.

This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet (28, 29, 30).

Another great benefit for the impatient folks is that the initial 
drop in water weight can lead to a big difference on the scale as early 
as the next morning.

Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.

On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.</div>

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Exercise to Lose Weight

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Are you perplexed precisely difficult you must exercising to get rid of pounds? The reality is that will minimal high intensity exercising, modest high intensity exercising and high high intensity exercising all enjoy an important purpose within a well-designed weightloss routine. Just what things the majority of is usually the way you mix all several to make efficient exercises. If you are likely to place in some time in order to exercising, ensure you experience the incentives. Find out the benefits of each exercising high intensity and then learn how to mix those to construct an effective exercise routine that is certainly secure, pleasurable and efficient. Low Intensity Workout A number of your current everyday exercising could be categorized as minimal high intensity exercising. If you take your puppy for a stroll, get a calorie-burning motorbike trip with all the little ones, or even go on the market to post dinner these things may very well be thought to be minimal high intensity exercising. Low high intensity exercising boosts your current pulse and not to the stage you must breathing greatly. On a degree involving 1-10, minimal high intensity exercising would get ranking in between 4-6. Ones pulse while in this sort of exercise would tumble in between 40-60% of one's greatest pulse. You should feel safe enough that one could keep on the experience for a long time of your energy. Great things about minimal high intensity exercising. On-line involving this kind of low-key exercise is usually that you can do a lot of this. Low high intensity exercises increase range of flexion inside your joints, decrease strain amount, improve your current complete everyday calorie spending and still provide recovery by more difficult exercises that you will find timetabled throughout the 1 week.

Moderate Intensity Exercise 

Experts often recommend moderate exercise for improved health and weight
 loss. But what does that really mean? Moderate intensity might be one 
workload for a fit person and something totally different for someone 
who is new to exercise. How do you know if your workout falls into the 
moderate category?

When you are participating in moderate intensity exercise, you should
 feel like you are working but not working so hard that you need to quit
 in the next few minutes. You are breathing deeply but not gasping for 
breath. On a perceived exertion scale of 1-10, you should feel like you 
are working at a level of 6-7.

So how much moderate intensity activity is necessary? The American 
College of Sports Medicine offers guidelines for the amount of moderate 
intensity activity required to meet specific goals.

<ul>
<li>To see modest weight loss, exercise at a moderate intensity between 150 and 250 minutes per week.</li>
</ul>
<ul>
<li>To see clinically significant weight loss, you need to participate in moderate exercise for more than 250 minutes per week.</li>
</ul>
<ul>
<li>If you combine diet and exercise to lose weight, engage in moderate intensity exercise between 150 and 250 minutes per week.</li>
</ul>
<ul>
<li>To prevent weight gain after you've lost weight, engage in at least 250 minutes per week.</li>
</ul>

Benefits of Moderate Intensity Exercise. The benefit
 of moderate activity is that it allows you to maintain your calorie 
burning session for a longer period of time. Moderate exercise improves 
cardiorespiratory endurance, reduces stress, improves heart health and 
boosts your metabolism. Because the intensity level of a moderate 
workout is tolerable, you are able to do more of these workouts during 
the week without risking injury or burn out.

High Intensity Exercise 

The most effective fat burning workouts
 are the sessions that you can only maintain for a short period of time.
 Because the work is so hard, high intensity exercise requires 
substantial recovery, both within the exercise session and in the days 
following the workout.

When you participate in high intensity exercise you are breathing 
very deeply and on the verge of gasping for breath. You don't feel that 
you can maintain the activity for more than a few minutes. On a 
perceived exertion scale, you feel like you are working at a level of 
8-9.

Because high intensity exercises can only be maintained for a short 
period of time, they are often programed into interval style workouts. A
 popular form of interval training is called High Intensity Interval 
Training, or HIIT. To program a HIIT workout,
 you combine bursts of intense exercise that last 30 seconds to several 
minutes with short recovery periods that last 30 seconds or more.

Benefits of High Intensity Exercise. If you exercise
 to lose weight, high intensity workouts will do the trick. Experts have
 found that people who participate in high intensity interval workouts 
are more successful at losing weight and burning fat. High intensity 
exercise is also the most efficient. An intense workout will burn mega 
calories in a very short amount of time.

But there are drawbacks to high intensity exercise. Only healthy 
exercisers should participate in HIIT workouts. These extreme sessions 
put you at higher risk for injury and burnout. High intensity exercise 
also requires low intensity recovery time in the days following the 
session. This is where careful exercise programming comes into play.

Combine High, Low and Moderate Intensity Exercise to Lose Weight 

If you are healthy enough for physical activity at every intensity 
level, plan 1-2 high intensity workouts during the week. These short 
workouts will help you burn maximum calories in minimum time. You'll also build muscle to boost your metabolism during these sessions.

On the days following your hard workouts, give your body a rest by participating in low intensity exercise.
 The increased range of motion during these easy days will help your 
sore muscles recover more quickly and you will still increase your 
calorie burn for the day without taxing your body too much and risking 
burn out or injury.

Fill in the rest of your workout week with moderate intensity 
sessions. Challenge yourself by making these sessions longer. The 
calorie burning benefits from these moderate workouts come from the 
duration of the session, no necessarily from the intensity. 

Lastly, remember that if you exercise to lose weight, you need to watch your diet as well. Make sure you eat the right amount of lean protein, complex carbohydrates, fruits, vegetables and healthy fat to fuel your workouts. Count calories, measure your exercise intensity and record the data in a weight loss journal to track your progress.
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<tr><td class="tr-caption" style="text-align: center;">Skin Care.</td></tr>
</tbody></table>
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Ne pas avoir le temps pour des soins intensifs de la peau? Prenez soin de vous avec les bases. Soins de la peau et des choix de vie sains peuvent aider à retarder le processus de vieillissement naturel et de prévenir divers problèmes de peau. Commencez avec ces cinq conseils no-nonsense.</div>
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  1 Protégez-vous du soleil Une des façons les plus importantes à prendre soin de votre peau est de protéger du soleil. Une durée de vie de l'exposition au soleil peut causer des rides, les taches de vieillesse et autres problèmes de peau - ainsi que d'augmenter le risque de cancer de la peau. Pour la protection du soleil la plus complète: Utilisez un écran solaire. Utilisez un écran solaire à large spectre avec un FPS d'au moins 15 Lorsque vous êtes à l'extérieur, appliquez le produit toutes les deux heures - ou plus souvent si vous nagez ou la transpiration.  </div>
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Restez à l'ombre. Évitez le soleil 10 heures-16 heures, lorsque les rayons du soleil sont les plus forts. Porter des vêtements protecteurs. Couvrez-vous la peau avec des chemises à manches longues serrées, des pantalons longs et des chapeaux à larges bords. Ne manquez additifs de blanchisserie, qui donnent des vêtements une couche supplémentaire de protection contre les ultraviolets pour un certain nombre de lavages, ou des vêtements de protection solaire spécial - qui est spécifiquement conçu pour bloquer les rayons ultraviolets. 2 Ne pas fumer Fumer rend votre peau une apparence plus âgée et contribue aux rides. Fumer réduit les minuscules vaisseaux sanguins dans les couches externes de la peau, ce qui diminue le flux sanguin. Cette épuise la peau de l'oxygène et des nutriments qui sont importants pour la santé de la peau. Fumer endommage aussi le collagène et l'élastine - les fibres qui donnent à votre peau sa force et son élasticité. En outre, les expressions faciales répétitives que vous faites lorsque vous fumez - comme pinçant les lèvres lors de l'inhalation et loucher vos yeux pour se protéger de la fumée - peuvent contribuer à rides. 
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Si vous fumez, la meilleure façon de protéger votre peau est d'arrêter de fumer. Demandez à votre médecin pour obtenir des conseils ou des traitements pour vous aider à arrêter de fumer. </h3>
 3 Traitez votre peau en douceur Nettoyage quotidien et le rasage peut prendre un péage sur votre peau. Pour garder douce:  </div>
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 Limiter le temps de bain. Douches ou des bains d'eau chaude et de longues éliminer les huiles de votre peau. Limitez votre bain ou douche temps, et utiliser chaud - plutôt que chaude - eau. Évitez les savons solides. Des savons et des détergents puissants peuvent dépouiller huile de votre peau. Au lieu de cela, choisissez un nettoyant doux. Raser avec soin. Pour protéger et lubrifier votre peau, appliquer la crème à raser, lotion ou un gel avant le rasage. Pour le rasage le plus proche, utilisez un chiffon propre, nette. Raser dans le sens du poil pousse, pas contre elle.</div>
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  Pat sec. Après le lavage ou le bain, en tapotant doucement ou Blot votre peau sèche avec une serviette de sorte que peu d'humidité reste sur votre peau. Hydrater la peau sèche. Si votre peau est sèche, utilisez une crème hydratante adaptée à votre type de peau. Pour un usage quotidien, envisager une crème hydratante qui contient un FPS. 4 Ayez une alimentation saine Une alimentation saine peut vous aider à regarder et sentir votre meilleur. Mangez beaucoup de fruits, légumes, grains entiers et des protéines maigres. L'association entre l'alimentation et l'acné n'est pas clair - mais certaines études suggèrent qu'une alimentation riche en vitamine C et faible en graisses malsaines et traitées ou hydrates de carbone raffinés pourrait favoriser une peau d'apparence plus jeune. 5 Gérer le stress Le stress non contrôlé peut rendre votre peau plus sensible et déclencher des poussées d'acné et d'autres problèmes de peau. Pour encourager une peau saine - et un état d'esprit sain - prendre des mesures pour gérer votre stress. Fixer des limites raisonnables, l'échelle de retour de votre liste de choses à faire et prendre le temps de faire les choses que vous aimez. Les résultats pourraient être plus dramatique que prévu.</div>
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Skin Care. Ne pas avoir le temps pour des soins intensifs de la peau? Prenez soin de vous avec les bases. Soins de la peau et des choix de vie sains peuvent aider à retarder le processus de vieillissement naturel et de prévenir divers problèmes de p…