♥ Aku ♥ Kau ♥ Kita ♥

Assalammualaikum and peace ..

Today i would like share some tips how to lose weight. From what i've seen,nowadays malaysians are not having a healthy eating habits,that's why obesity in Malaysia has been increased recently. According to some articles that I've read, it said that nearly 3 million people in Malaysia are obesity. The highest  one is among Indians who are 25.6%,followed by Malay by 22.4% and Chinese are 19.5%. The rate of overweight and obesity in Malaysia is high compared to other countries. In our country itself,it reported that 4 out of 10 adults suffer from obesity.

Here are some tips to help you lose weight. I have get it from some articles that comes from Kevin Zahari (professional experts about healthy lifestyle)

We start with tips on diet and nutrition.

1. Eat 5-7 small meals instead of three large meals.This is not only able to control the appetite, but also to ensure the continuity of your energy throughout the day.
2. Do not skip meals. It will not help you help you lose weight because your appetite will roar and your metabolism will decrease.
3. Get to know your daily calorie needs. Many people do not recognize the needs of their daily calories. If you do not know, how to control the quantity of food?!
4. Roti canai ... how many calories? sure you know the calorie content-calorie foods and beverages you everyday. 
5. Avoid calories from beverages. This is the tip of the easiest slimmed. You only need to replace sugary drinks such as iced tea, milo, soft drinks and other sugar-free water. In this way, you can reduce about 10kg a year. Want to learn how? Easy, regardless of the amount of calories you can save with these tips.
6. Drink mineral water. Water does not contain any calories and not gain weight in the long term. But avoid excessive salt intake because it will increase water retention in your body.
7. Do not eat fruits excessively. Though fruits contain vitamins and minerals, it also contains calories (sugar) that is fattening.
8. Handful of carbohydrate hand. Whether you eat rice, bread, noodles or potatoes (all sources of carbohydrates), make sure the serving size does not exceed a handful of hand.If still not satisfied, add the cooked lamb.
9. Ensure sufficient quantities of protein intake. As a guide, remind yourself to take a 2 - 2.5g per kg of your body weight. Keep protein also more filling than carbohydrates.
10. Control appetite! The only way to control nafsu makan itu sendiri.

Tips kedua : Exercise, exercise and exercise !!! (Of course you can do it)

Exercise should be a fun activity. You do not need to find the latest exercise trends. What is important is that you find exercises that are compatible with your lifestyle and interests.

1. Exercise is not compulsory!
    If you want to lose weight, exercise is not actually required. But it can help to accelerate your efforts.
2. Weightlifting! Does not matter what gender and age. 
   Sure to include weight lifting exercises in your workout program. Why? Because it helps strengthen the muscles, bones, joints and finally if you have managed to lose weight, of course, you want a thick body right?.
3. Great importance on the quality of the exercise. 
   Exercise not only depend on the quantity but the most important is the quality of your workout. Make sure you are well versed in the preparation and implementation of your workout. If you are not sure, get a brilliant guide from the experts.
4. Make sure you burn fat instead of glucose. 
   If you jog or play badminton with the hope to burn fat, make sure you avoid yourself from taking drinks like Milo, 100Plus or Gatorade.
5. No need to work out every day. Do as simple pon,still okayyhhh :)
   If exercise is not necessary to do it every day. Know that only 2 to 4 times a week is sufficient. Let your body rest and recover. Remember it is the quality of the exercise, not the quantity of your workout.
6. Want a flat stomach? 
   Crunches and equipment abs is actually not as effective as long as abs muscles covered with a layer of fat, then muscle your abs will not stand out. Just focus your efforts on cardio exercise and nutritional care to burn fat.
7. Exercise for toning?
   Exercise alone will not show a positive change. Your efforts should be combined with a good diet to burn calories (fat). 
8. Yoga to help you lose weight? 
   Not really. Yoga is ideal for flexibility and relaxation but to exercise to lose weight, cardio is a much better choice.
9. Sauna and steam room? 
   Both can help mambakar calories and throw water in the body.Thus, it is not a problem if you want to visit.
10. Sex as exercise? 
    Course. Sexual activity is an example of the many exercises to burn calories and reduce stress.

Last but not least,Supplement and supplements.

If combined with diet, exercise and supplement basic good enough, it can help accelerate your efforts to lose weight. 

1. Thin quick pills? 
   No matter where and what price, there is no magic pill that can reduce weight and burn fat without a good mix of basic nutrition. 
2. Do fat burners work? 
   Theoretically, yes. The role of fat burner is to increase your body's metabolism through ingredients such as caffeine and guarana. So with this berlebihanan burning calories, you will lose weight. however, my advice, do not rely on any of thesupplements for the long term.
3. Want to reduce 1kg? 
   You need to burn or throw 7.700 calories either through diet, exercise or a combination of both.
4. Protein supplement 
   It is a good choice as a snack between meals. Supplement protein low in calories, easy to buy everywhere and can be kept in the office or at home.
5. Get a good multivitamin supplement. 
   Lack of micro-nutrients can cause your appetite up. So make sure you have multi-vitamins supplements that are appropriate to the gender, age and your unique lifestyle.
6. Herbalife..new in market ! You should try if you interested..
   It is an example of a substitute food or meal replacement. Although it can give you all the nutritional requirements for a meal, it's expensive and I do not recommend that you leave the fate of your weight on any supplement product.
   
   
   May all tips above give benefits of us,lets support zero obesity!!!yeayyhhh#Malaysian can do it#I Love Malaysia#