Nifty Tips ( aku amik dari blog dieha.. ) boleh ker....
Here's some tips to follow.
A. TIPS FOR LOSING WEIGHT
(credits to Stella)
Many of us, who wants to lose weight, always hope for faster results. Yes, with Herbalife shakes you can have the best results and faster results, but it will still depend on you..! Why? Below are the things you may want to follow if you want faster results.
- Consistent in taking the shakes, 2 shakes to replace 2 meals and take 1 normal meal. Do not try to skip any of your meals!
- No off day for weekends! (Must continue 2 shakes to replace 2 meals and 1 normal meal)
- Make sure the amount of F1 is sufficient. Recommended 4 scoops F1 per shake.
- Drink plenty of plain water 1-2 liter per day is the best, the more the better..
to calculate your ideal water intake is to take your weight in kilos and divide it with 30.
for example: weight, 55 kg.
55/30 = 1.83 litres - ideal water intake per day
This doesn't mean u have to consume exactly 1.83 litres. If u feel thirsty, u can drink extra water.
please refer: How To Drink More Water Everyday
- When preparing the shakes, use only plain water, do not add with yogurt/milk/soy milk.
- Avoid snacking unhealthy food like junkies, sweets, chocolates..etc etc..
- Avoid sweet drinks like nescafe, milo, horlicks, soft drinks, can drinks.. etc etc..
- Replace the temptation of snacking by taking additional shakes or snack healthy snacks like Lemon & Whey Protein Bar / Soy Roasted Nuts
- In between if you feel hungry, take additional shakes or drink plain water
- regular exercise, do not need to do extreme exercise.. just by jogging and doing brisk walk will do. Make an effort to walk 10-20 minutes per day. if u want to target certain areas, like thighs, arms, or abs.. u can focus on workout that target these areas.
- don't be too stress. try to have a good mood and be positive everyday
- don't always sleep late and get enough rest
B. TIPS FOR EATING OUT
- Choose foods that are steamed, broiled, baked, roasted, poached, or stir-fried, but not deep-fat fried.
- Share food, such as a main dish or dessert, with your dining partner.
- Take part of the food home with you and refrigerate immediately. You may want to ask for a take-home container when the meal arrives. Spoon half the meal into it, so you're more likely to eat only what's left on your plate.
- Request your meal to be served without gravy, sauces, butter or margarine.
- Ask for salad dressing on the side, and use only small amounts of full-fat dressings.
- Ask for nutrition information (for example, calories, saturated fat, and sodium) before you order when eating out.
C. TIPS FOR HEALTHY GROCERY SHOPPING
Healthy eating starts with healthy food shopping. You can avoid all the packaged and processed foods in the middle by shopping at the peripheral of the store - where you'll find fresh produce, meat, and dairy.
- Spend most of your time in the produce section. if u don't have time to prepare fresh produce, frozen fruits and vegetables are a great alternative
- In the bakery section, look for whole-grain breads. you don't have to go cold turkey on the sweets - allow yourself to purchase one dessert each week.
- dairy food can have a surprising amount of fat. in the dairy section, select non-fat or low-fat milks and cheeses.
- go fish? some fish contain omega-3 fatty acids, which can reduce the risk of heart disease. purchase fish for a least 2 meals per week and a lean cut of meat for one meal per week. Catfish (ikan keli) is a good choice and a cheaper alternative compared to salmon! Ehehe.
- read nutrition labels. according to the American Heart Association, no more than 30% of your daily calories should come from fat. limit the saturated fat in your family's diet no more than 15 percent of total calories.
- Learn to be a label reader. Reading the product label is the best way to find out more then what is advertised on the box. Ingredients are listed in order by the quantity actually used when making the product. The ingredients used the most are listed first . So for example, if you are looking for avocado dip you will want to see avocados listed in the first part of the ingredient list, not the last part. If you are looking to cut fat from your diet, watch being sold with words such as lite or fat-free which have a broad usage allowance. By reading the label, you can get a better idea of what the fat to calorie ratio is as well as other valuable nutritional information.
