Panduan Kurangkan Berat Badan

Sejak musim perayaan ini, saya banyak menerima email minta advice dan nasihat untuk kurangkan berat badan…. kalau boleh dengan cepat. Berikut adalah panduan ringkas dan cepat untuk cara menurunkan berat badan:

  1. Jangan skip meals.Ramai ingat bahawa anda perlu skip meals seperti elakkan sarapan pagi dan melaparkan diri untuk kurang berat badan. Ini salah. Dengan cara ini anda hanya berjaya menurunkan metabolisma badan. Panduan Terbaik?Makan 5-7 hidangan sederhana sehari dan kurang makan/minum 2-3 jam sebelum tidur.

  2. Kawal nafsu makan….once nafsu is there memang susah untuk membuat pilihan makanan yang baik. Again di sinilah anda perlu makan 5-7 kali sehari untuk mengawal nafsu makan anda.

  3. Tingkatkan tahap keaktifan anda…tak semestinya dengan jogging atau bersenam di gym. Yang penting anda tingkatkan aktiviti physical untuk bakar lebih calorie, seperti

    • Park kereta anda lebih jauh daripada destinasi anda
    • Jangan guna lif…use the stairs
    • Bersihkan rumah anda

  4. Ketahui keperluan kalori anda. Ini penting dan jika anda rajin, bandingkan keperluan kalorie dengan pemakanan kalorie seharian anda.

  5. Eliminate makanan yang 1. tidak elok dan 2. tidak perlu. Kekadang kita ambil makan/minuman yang actually kita tak perlukan sangat pun….just because its there, doesn’t mean we have to eat or drink them

  6. Diet pills? Yes they work tetapi tidak jika anda tidak gabungkan penggunaannya dengan makanan yang terkawal…..

  7. Tak pandai kawal nafsu makan? Belilah protein shakes dan makannya di antara hidangan due kali sehari..1. antara sarapan dan lunch…2. antara lunch dan makan malam

Ingin kurangkan 5kg dalam masa 5 minggu?

If yes, saya sangat syorkan kepada anda untuk rujuk kepada eBook saya bertajuk “Panduan Kurangkan 5kg Dalam Minggu”.

Ini adalah eBook panduan lengkap untuk membantu anda kurangkan berat 5kg dalam masa 5 minggu. Selepas mengikuti langkah-langkah mudah eBook ini, anda akan mempunyai pelan diet, senaman dan panduan mudah untuk kurangkan 5kg dengan mudah ikuti gaya hidup orang Malaysia!

About Kevin Zahri :

I am a US certified personal trainer and nutritionist with over 10 years experience. Over the years, I have published over 10 books, written for Men's Health, other fitness and lifestyle magazines, hosted TV shows and appeared on various TV shows, programs and magazines. I am also an avid corporate wellness speaker and web entrepreneur. More about me here or follow me on Facebook or Twitter.

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  • http://nafisz.blogspot.com Nafis

    hello there..
    i`ve got problem with my weight.. im 20y.old & my weight is 56kg, height 180 cm!!
    so, how should i gain my weight??!! before this i took GNC product to gain my weight but no result with that product.. my fren said that my metabolisme is high, is it the mian problem.. so, i want u to help me to solve my problem.. anything u can call me or email me..

    0173331898

  • http://kevinzahri.com kevin

    Thanks for the email. Weight gain needs 2 things
    1. A reason to grow – this is where weight training comes it. It acts as a catalyst for the muscles to grow
    2. Something to build on – you need to supply your body with adequate supplies of nutrition so that the muscles can feed on it.

    Supplements are “only” the 3rd factor…i would suggest
    1. Whey protein or weight gainer (any brand will do)
    2. Creatine to give you that boost and elevate your energy during training.

    Feel free to head over to my online supplement store @ http://www.maxtrition.com.my for extra savings

  • zairin

    hey….i’m zairin…i’m 19 years old…i had problem with my weight…honestly..i’m overweight..i’ve found the ways to lost my weight…but i still need your help…i hope you can give me some simple menu for my diet…thanks..

    • http://www.facebook.com/profile.php?id=770917661 Farek B Mohd Ali

      go to a place that can make u think…and u can make it

  • http://kevinzahri.com kevin

    hi zairin,

    its hard to give you a food menu to follow as it all depends on personal taste, i’ll post up my own typical diet plan soon, after the holidays…next yr :D

    • atikah

      im agurl n i face weight problm since i enter college..
      its not prombl about my bally..
      but at leg area..
      plzz do help me..
      can stand it anymore..

  • azlene

    hi there,
    i m lene, 26 years old, 156cm 78kg.
    42′,36′ 42(dunno what shape i am ..apple shape ka..hourglass ka i ve no idea bcoz of too much article i ve read that i really got confused)

    my weight has been flactuated over the passed years..mcm yoyo..kejap naik jap turun.once i ve tried slimming soy shakes, excercise 1 hour daily and xtreme diet which i only consumed fruits and vegatable,protein only the size of my palm and carbo little as 1 senduk nasi and 2 keping roti sehari. turun la dari 78 kg ke 68 kg dlm sebulan.pas tu naik balik. paling ringan pon berat 57 kg and time tu pinggang 26cm. skarang i da takut sbb ni berat paling berat and potensi nak naik tu ade nih coz selera makan tinngi.
    sekarang ni waktu keje i tak menentu sbb i keje shift but i have always get 8 hours of sleep cume kkdg rase letih tido 10 hours..so i need some advice on menu for my diet and wht type of exercise should i do for my shape as i ve tried jogging and swimming but kaki dan lenggan i makin besar plak and i selalu bawak bekal ke opis tapi da jemu menu sedia ada. breakfast i makan oat/nestum and madu + air suam,tghr sandwhich tuna/sup/salad ayam/fish with salad dan 2 biji buah for snack and mlm buah & susu.daily i minum 3 liter air kosong.i makan 4 -5 hidangan small size tapi takde penurunan berat atau inci.i nearly giving up bocz this time susah betul nak turun berat badan and i tak nak ambil pil atau sebarangan jamu sbb takut kesan sampingan and i nak this for long term.
    i was thinking to go to slimming centre to accelrate my weight lose and taking supplement and continue diet and excercise. pls advise..thanks

  • hitler

    hi kevin. im 21 year old. my weight 63kg n im 169cm height. im very concern bout my weight. now im worried coz perut cam da boyot da. xde la truk sgt. but i try to get 6pack (hopefully la). i go to gym several times a week but hasil x mcm yg saya hrapkan. could u pls tell me y? xde la xde lgsung hasil. tapi part perut ni mmg susah nk nampak hasil. kat blk bt pun cam xde hasil. other part ok like chest,trisep,bisep but when it come tomy tummy memang fail la. ataupun sbb pemakanan? then is it good to use exercise utk perut mcam yg ogawa dll jual 2? coul u pls email me the ans. tq

  • sara

    Hi kevin..first of all Hepi New Year to u!:)
    Here I would like to ask u:

    -What’s the best routine diet for me?I found many on the web but I dont know which is the best for me.My weight is 62kg and height 158cm. I’m totally overweight now!:(
    -I have a big problem with my stomache..nampak dah buncit n my thigh is also big. Can u give me the right exercise to reduce the problem?

    I hope u can help me!I dah lama nak kurus.Wear a nice cloth like others.:(.anyway thanx…

  • http://kevinzahri.com kevin

    azlene, hitler & sara….
    thank you so much for sharing your personal situations, I’ll do my best to reply asap :)

  • Farhana said

    hello kevin….
    saya nak tanya sesuatu but ianya bukan berkaitan dengan how to loss weight but to gain weight. my isiter had this problem. for you information her height is 176cm (lebih kurang la)and her weight right now is 47 kg. it’s mean her BMI is not normal. dia dah cuba byk product untuk tambah berat badan dia. but all those product doesn’t work on her. sebelum ni BMI normal. it happen about 5 yaers ago. i try to help her but… still not working. doctor kata dia ok je….
    any suggestion. oh ya for you information dia sekarang ada penyakit ulu hati(gastrec). hope you can help her out. thanks

  • M Redzuan

    Good day

    Im 26yrs old (110Kg, 164cm & 42% fat). I had managed to lose 10kg in 2mth (productive) excercise 5days/week (3days cardio – treadmill & RPM + 2days strength – machine on major body part).

    My fat % is almost the same from the day 1 start which is really depressing.

    I now mantain 3days strength (free weight all body workout) & 2days cardio (RPM). I change my routine every 6weeks or so.

    >>> I’m worried that my weight loss & muscle buildup (strength) will be stagnent. what is your advice interm of food, excercise routine & frequency & supplement.?

    >>> why am I losing weight slowly as compare other guys? (same size & body shape)

    >>> how to lose love handles quickly.

    P.S..
    1) So far I had not taken supplement but thinking of E Excel Active 1 (recover) with 100% Monohydrate creatine (strength) OR low fat/carb whey protein (pre & post workout).
    2) My diet (weekday).
    0830h Breakfast = Oatmeal (w hot water) + raisin.
    1030h snack 1 = apple or raw nuts.
    1200h Lunch = Chinese style food/noodle.
    1400h snack 2 = apple or raw nuts.
    1700h = oatmel + raisin + nuts + apple
    1745h = apple on the way to gym.
    3) My diets weekend
    0900h = capati / oatmeal + raisin
    1130h snack 1 = apple or raw nuts.
    1400h Lunch = small portion of rice with malay lauk.
    1700h snack 2 = apple or raw nuts.
    2000h = small portion of rice with malay lauk.

    Thanks
    Need your help badly

    http://www.maxtrition.com.my/store/contact_us.php 080107 1315h.

  • lillax

    hey.
    i feel like mcm nak give up aje diet nehh.
    effect nak lose the weight really damn lembap seh.
    im now 66kg n 169 cm.
    almost 3month xmkn nasi,but still x trn2 pon berat.
    ggrrrrr!liposuction mahal le plak.
    adui help me!

  • http://qhu_azeem@yahoo.com siti norzilah bt omar

    hai kevin
    i want to know how to reduce my weight…now my weight 62kg n height 154cm..please give tips..nak sgt balik ke berat asal 50 or 45…lagipun i baru lepas bersalin after 5 month…hope u can reply ASAP

  • http://kevinzahri.com kevin

    hello semua, terutama sekali siti norzilah, lillax, redzuan,farhana dan everyone else looking for panduan weight loss…….

    minta maaf coz lambat balas yang emails/comments….been terribly busy dengan pelancaran buku fitness 24/7 yang tentunya akan memberikan penerangan lengkap dalam usaha anda kurangkan berat badan berdasarkan gaya hidup masing-masing….

    walaubagaimanapun, saya akan cuba sedaya-upaya untuk menyelesaikan masalah anda :D

  • http://kevinzahri.com kevin

    lillax,

    nasi is not the only culprit….masalahnya adalah jumlah (calorie) makanan keseluruhan. Ramai anggap makan buah-buahan kira ok…tetapi buah pun penuh dengan gula-gula?

    Nak makan apa? Thats based on citarasa masing2 tetapu semua telah saya terangkan dalam buku saya, http://fitness247thebook.com/ check it out :D

  • Sham

    Hi Kevin,

    I want to get ripped. What should i do?
    Should i reduce the fat 1st(diet/cardio) then only start muscle workout or the other way around or do both at the same time?

  • nanonano

    Hello Kevin,

    I am guy, 165cm and weight 56kg. The problem is I have a lot of body fat on my waist and chest area. What should I do to gain muscle and at the same time lose boday fat?

  • linda

    hi kevin,
    im 25 years old (162cm & 83kg)
    im getting married this August. huhu..please help me.
    aper cara yang boleh saya lakukan untuk turunkan berat badan dengan cara yang cepat dan sihat.n aper menu yang sesuai untuk saya.saya seorang instructor n bekerja ofis hour
    apa jenis senaman yang sesuai untuk saya untuk membakar lemak dengan cepat dan berkesan.klo boleh saya nak turunkan berat badan secara sihat tanpa mengambil sebarang ubat.
    4 ur information my weight bertambah selepas saya berhenti dari bersukan (netball)n selera makan saya semakin menjadi2.
    adakah ini penyebab berat badan saya bertambah? please kevin help me.

  • lillax

    thnx,sir zahri. ;)
    now,im just eat : oats n bread jer.

  • lillax

    Advice for Healthy Weight Loss

    Take your time. If you don’t lose weight as quickly as you’d like, don’t despair! When you drop a lot of weight quickly, you’re actually losing mostly water and muscle. The goal is to lose fat, and that is better accomplished slowly. Also, losing weight too fast can take a toll on your nervous system, making you feel sluggish, drained, and sick. Since the point of losing weight is to become healthier, the last thing you want to do is harm your body. Aim to lose 1-2 lbs a week to ensure healthy weight loss.

    Don’t give up. Just because your last diet attempt failed, or life events have caused you to gain weight, doesn’t mean you are a failure. If one weight loss plan doesn’t work for you, try another.

  • http://hotmail abi

    im abi weight 110kg height 164cm help give idea to lose weight

  • yusri

    Hello Kevin,
    I have a problem to gain weight.I tried so many product but my weight is still the same.Im 5’6 and my weight only 46kg.I really need an advise how to gain weight.Is supplement really help to gain weight?I cant eat alot.Im totally desperate how to gain weight.They said u have to take carb,this and tht but for me,i didnt see what the ingredients when i buy or cook a food.Plz…….email me

  • http://kevinzahri.com kevin

    hey yusri – pls check ur email

  • Norliah bt Samad

    Hi Kevin,

    Now I’m on one slimming program.
    My menu is one week for fibre, one week fibre plus protein and one week fibre, protein and carbohydrate…now I’m already lost 6kg.
    My metabolisme very slow….how is the best way to enhance metabolisme…..

  • nesse

    hello.im nesse,21 yrs old.im 56kg and 157cm.
    how to make me look more fit?
    kalu boleh,nk bdn fit gile la.
    taknak lemak sane sini dh.
    pki baju sume nmpk buruk je.

  • rynh

    hi brother kev…
    i’ve already read your book fitness 24/7 and it was really fun. but i just want to confirm with you about the calorie for each food… what is the correct measurement for the calorie content should it be cal or kcal?

  • atie

    Kevin.. help me.. Saya mengalami masalah overweight.. My height only 155cm but my weight is 81 kg. I ambil reductil on November 2007 and until mid of January, i loss 7 kg and my weight now 74kg. I tak makan nasi and kurangkan pengambilan gula, but from mid January until now, my weight dah tak berubah. I’m worry coz i dah kurang makan, still doing exercise and still take reductil but my weight dah tak kurang lagi. I need advice from u….

  • rynh

    brother kev….
    hi n happy holiday…
    there is another question kept bothering my mind…
    is it true fruits won’t let you gain weight??? even though we ate it frequently???? like banana, melon, honeydew, apple, orange, etc because it is high with fibres???

  • faz

    kevin,

    boleh tak bagi tips untuk kelihatan tough dan otot yang nampak, saya ada ambil protien untuk build otot, dan disamping masuk gym waktu ini, macamana kaedah pengambilan protein yang betol…tq

  • http://kevinzahri.com kevin

    hey everyone….

    sorry for not replying sooner…will reply shortly….

    ryn, i’ll use your question for my next Gua.com.my post. its a good question and common misconception.

  • yoyogurl

    hi kevin
    I`m 20. My weight is 60 Kg and my height mayber 150 cm. im totally overweight. i try to reduce my my food. but I never skip my 3 main meal. I also jog for almost 20 min at least 3 time a week. but in a month my weight still da same. what I have to do? Is my diet plan failed?? Or i have to take any slimming pills? Are hormone give effect in losing weight??

  • http://kevinzahri.com kevin

    Hello Yoyogurl,

    Thanks for the comment, instead of 3 meals a day, I’d advice you to eat 5-6 smaller meals if possible.
    When you are jogging, make sure you elakkan carbs few hours before n at least 30 minutes after your run..that way your body will be forced to burn fat instead of the fruit, bread or 100plus people tend to have sebelum or semasa bersenam.

    Also cuba to diversify your training ..so that your body is continually “shocked”.

    Hope this helps.

  • Aliah

    Hi kevin,

    I would like to ask are there possibilities of losing weight without cardio? Such as treadmill and so on? Can i lose fat/weight by doing the resistance training alone? Do i have to go on high intensity resistance training? i have lost 12kg in 3 months. Actually 10kgs in first month then it went slow. Eventho i look leaner n fitter now but i get tired easily when i do cardio. I used to do 1/2 an hr on treadmill n an hr on cross trainer but now i spend 20 mins on cross trainer n get tired. Please advice me. Thanx.

  • ina

    Berat i 110 kg..metabolisma badan sya rendah..susah nak kurangkan berat badan.macam manakah nak tingkatkan metabolisma badan dan apakah menu harian yang sesuai bagi saya….

  • syah

    hello kevin
    .i`m syah,25 yrs old.im 41kg and 157cm.I have a problem to gain weight.I tried so many product but my weight is still the same.i really need an advise how to gain weight.Is supplement really help to gain weight?I cant eat alot.Im totally desperate how to gain weight.my bml 16.01. it very low.and juga
    tips untuk kelihatan tough dan otot yang nampak,how to make me look more fit?
    kalu boleh,nk bdn fit gile la.

  • http://kevinzahri.com kevin

    Hello Syah,

    Thanks for your comment. Weight gain is about 3 things:
    - weight training to stimulate muscle growth…more muscles = more weight
    - nutrition to actually build the muscles
    - supplements like weight gainers and creatine to boost your efforts.

    You need all 3, most important the training…without it, your body really has no reason to grow.

  • http://kevinzahri.com kevin
  • naqib

    Hello kevin
    i’m naqib and i’ve just started lifting weights for bodyduilding.i just want to ask,can i use glucolin(glucose) instead of creatine?will glucose create an insulin spike like creatine does?

  • izwan

    hai kevin…
    saya seorg student yang masih menuntut..berat 90kg & tinggi 170cm,and i’m going to start loosing weight..kevin bleh x bagi tips yang perlu saye amalkan..saye target to kurangkan at least 70kg..is it possible?..i do anything to change my life style..

  • june

    hi kevin,
    since 9 jan i started go the the gym..almost 8 weeks. i lost 2 kg. almost everyday i go to gym, is it any negatif impact 2 me. such as, over work…

  • http://kevinzahri.com kevin

    Hello June,

    Yes going everyday is too much….and you are risking yourself to overtraining. Its all about quality not quantity…depending on the type of training you do, my advice is to have at least 2-3 days rest per week.

    Hope this helps.

  • http://kevinzahri.com kevin

    Hello Izwan,

    Thanks for your email. Yes definitely possible.Di sini saya ada 2 cadangan utk izwan
    - Saya syorkan Izwan membeli buku (fitness247thebook.com) kerana ia member tunjuk ajar yang detail utk mengurangkan berat badan dgn praktikal dan berpanjangan.
    - Which university are you from? I’d be hapyy to come down to your university and give a health & fitness talk.

  • suzana

    Can you give recommendation of protein shake that you have talked about. ( I mean the brandlah..). Sekarang I minum tummitrim, tapi yang maslahnya.. i selalu tak ikut peraturan,, dan gemar munchy..kacang… I selalu exercise , I buat cardio (aerobic total bidy workout kathy Smith and Denise Austin.. ) tapi I pasal makan selalu,, kurang berdisiplin.. so what is your opinion about my habit… thank you Kevin, please do reply,,,

  • http://kevinzahri.com kevin

    Hello Suzana,

    Thanks for your comment. Any 100% whey protein shake will do….you can go to my online shop here – http://maxtrition.com.my/store/Protein/c22/index.html. Try to consume the protein shakes 2x per day di antara hidangan. Macam nie:
    1x – antara sarapan & lunch
    1x – antara lunch & makan malam.

    If suzana Berjaya mengamalkannya, snack protein di antara hidangan lebih mengenyangkan dan tentunya akan menolong Suzana untuk berdisiplin secara semulajadi as you are not as lapar…kurang lapar = kurang nafsu :D

  • shaz

    hai kevin
    saya berumur 25 tahun,tetapi berat badan saya bertambah,dan perut saya menjadi buncit,bagaimanakah caranya utk saya mengurangkan berat badan dan masalah perut buncit.

  • kevin

    Hello Shaz,

    Masalah perut buncit….hanya boleh diselesaikan dgn hilangkan lemak antara otot abs dan kulit.
    Camane? Dengan penjagaan makanan dan senaman keseluruhan.

  • shahril

    # shahril Says:
    March 7th, 2008 at 6:54 pm

    salam. kevin,tinggi 172 n umur 2o. dulu berat sy 93kg tp skrg dah jadi 65 kg just diet n x bersenam dan x makan daging n ayam.mcm mana nak bg kulit x menggelabar..sy dah mkn mcm2 protien la ape la..kalau jogging berkesan x..buat pengetahuan anda sy dah start jogging skrg.sy juga start buat abs exercise and bersenam guna dumbell.skrng sy start blik makan ayam n daging,,btol x ape yg saya buat skarng..help

  • shahril

    salam, kevin knp x respond..plez, i really need ur help..prob ni juga buat saya rendah diri..kulit mcm boleh ditarik-tarik..

  • kevin

    hello shahril….

    walaupun i kurang faham dengan maksud “kulit menggelabar”, tetapi if i bayangkan correctly…maskud shahril is that kulit or daging tak firm?

    firness atau kekentalan datang daripada senaman otot ataupun weight training….yang akan memberikan shahril badan yang lebih “keras” dan kental….

    is that what you mean?

  • kevin

    ….tanpa weight training dan hanya diet untuk kurangkan berat badan….memang akan menjadikan anda “soft” sahaja

  • shaz

    Hai kevin
    Saya beberapa kali hendk kempiskan di bahasian kanan dan kiri.tetapi tidak berjaya.bagaimanakah caranya utk mengempiskan dibahagian kanan dan kiri saya,dia nampak macam mengeleber.sebelum ini saya ada menghidap penyakit buah pinggang.tetapi tidak serius.dan doktor ada mengambil sedikit daging daripada badan saya.

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