Pandai2la korang baca
diet + exercise +long lasting effort..hehe
1st diet<------diet by control calory intake perday.note: calories diperlukan badan utk jana energy.
how?
1. always calculate calory intake..women need abount 2000kkalori, mens 2440 kk perday. if kita take less calories needed perday...so body kita akan burns fats n muscles utk replace some more energy yg diperlukan...
2. do not skip any main meals...bfast/lunch/dinner
3. try to satisfy our nafsu makan for each main meals otherwise kita akan tend to take more calories for the next masa makan
Ita M: how to calculate calories intake?
cara angah:
bfast : 1 glass hot milo <-------3 in 1 jep! hehe = 121 kkal note: if nak follow cara masyarakat jepun pun bleh...kne always take bfast at 6 am
lunch at 12pm: makan nasi timE!!!!! hehe...1 pinggan nasi+ ayam goreng+ sayur= 800kkal<---ni yg max..actually lagi kurang jumlah kkal
dinner at 6-7 pm: 1 hot milo = 121kkal
another 1 hot milo juz before sleep if xdapat tido..tu pun kalo lapo
so total= 1163 kkal!!
Ita M: ----------------------------------------------------------------------------------
Ita M: note to remind:
1. actually mse kat indo angah diet soya..so...amek susu soya instead of milo...sbb nak kasi kulit cntik
2. possible je nak tuka2 menu as long as kita pndai make sure calories intake perday xmelebihi jumlah yg diperlukan seharian...kalo x...excess calories akan dituka kepada lemak dalam badan
3. utk hilangkn rasa lapar n utk kesihatan...always ambil pure water/ air kosong at least 2 liter lbh
dlu angah amek 3 liter...awal2 tu rasa nak buang air je..tp actually lama2 okies je sbb pundi kncing kita tu kan leh mengembang mcm perut<-------akan diterangkn later
so lama2 okies je....kurang ambil air bleh pekatkn urine n tinggi risiko utk batu karang...selain tu.air bagus utk aliran darah n buang toksid dalam badan lepas pembakaran lemak n otot td
AIR MENGANDUNGI 0
Ita M: ---------------------------------------------------------------------------------
Ita M: no.5
Ita M: ni continue no. 4
Ita M: 0 KALORIES!!!!!!!!!
4. lbhkn sayuran dalam menu utk rasa kenyang yg lbh n buahan tp make sure jgn lbh buah..even buah mengndungi calories yang byk juga terutamanya pisang...betik..n ect
5. jgn minum air manis...setiap bnda manis menghasilkn calories!
6. jauhi makanan bersantan, berais, caffeine n bergas!
Ita M: -----------------------------------------------------------------------
Ita M: yg ni no.5
Ita M: nasi vs mee vs kue tiaw<-------yg mana 1 byk kalories???
nasi paling rendah kalori!
mee mengandungi 2 kali gnda kalori dari nasi
kue tiaw 1 kali gnda jumlah kalori dari nasi...
so...jauhi mee n seangkatan if mau diet....
nasi juga bekalkan rasa kenyang lagi lama.
roti bagus juga especially roti serat....tp kite tend utk amek byk<--itu angah la..hehe
Ita M: -------------------------------------------------------------------------------
Ita M: ni no. 6
Ita M: so...itu je psal diet...so far...nak tye lagi bleh
yg kalories tu bleh rujuk ada blkg bungkusan makanan n sila bndingkn dgn berat makanan tersebut supaya dapat perbndingan jumlah kalories yg btol
selain tu...bleh refer kat tenet or beli buku kalories juga...kementerian kesihatan ade kuarkn buku psal tu
Ita M: ----------------------------------------------------------------------------------
Ita M: ni no.7
Ita M: okies...angah penah try diet only tnpa excercise...ape yg jadi...bdan angah jadi maintain je barat n xturun2...sakit hati...ble buat exercise baru jd...so.....angah g exercise...kalo kat bndung g gym..duk cni g jog...almost tiap2 hari...or selang sari....n berjaya urunkn 4 kilo dalam 2 minggu b4 tunang baru2 ni
xpe x exercise lama pun...at least dapat increasekn metabolism je...
Ita M: --------------------------------------------------------------------------------
Ita M: ni no.8
Ita M: last skali long lasing effort...haa..yg ni semua bnda pun kne ada..btol x?
so..dalam ape pun yg kita buat kne ade affeort kalo kita nak bnda tu jadi
make sure jgn tergoda makan....juz fikirkn hasil yg kita dapat di kemudian hari...itu lbh memuaskn dari puas makan pada awal..tp kecewa di kemudiannya....
so...adalah satu kejayaan yg besar ble dapat capai impian...
gv reward for dat....g bli something....baju ke..seluar ke..haa....makann cam piza pun bleh..skali je pun
Ita M: --------------------------------------------------------------------------------
Ita M: ni no.9
Ita M: haa..lagi 1.....jgn mudah putus asa bnda ni jadi--------> pada 2-3 minggu pertama diet berat turun byk...then suddenly for the next weeks....berat cam susah sket nak trun....haa..ble jd cmni..do not stop diet..teruskn..body kita tgh adapt for the new weight
Ita M: --------------------------------------------------------------------
Ita M: ni no.10
Ita M: do not take pillls kuruskn bdan yg berlmbak kat pasaran....bahaya!
except jusmate 5...haa..yg ni angah xpenah cube..but dah dapat maklumat dari bberapa org yg dah cube....so..basically almost sama je method dia cam angah..juz control calories...yg ni dia bleh satisfiy nafsu makan kita for almost the whole days...bayangkn dah makan 2 biji karipap n jus mate5 for luch..then xyah makan satu hari,...tnpa rase kekurangan tenaga....so bayangkn berapa je kalori intake perday....so kompom la kurus org tu...
No comments:
Post a Comment