Aravind Teoh: Getting ripped from 120kg to 67kg in less than 6 months
- Name: Aravind Teoh
- Age: 30 Years
- Goal Weight Loss
- Achievement: Lost Over 50kg in 6 Month!
I'm Aravind Yeoh 30 years old from Taiping, Perak. Here I would like to share my journey of getting ripped from 120kg to 67kg in less than 6 months.
Obese since childhood
I was seriously obese since my childhood. And losing fat in Malaysia is just impossible for me because Malaysia is the heaven of food (although I'm a vegetarian). My favourite food was always carbohydrate (bread and noodles). I could eat 5 roti canai or 4 wanton mee or 6 packets of nasi lemak or a large pizza (extra cheese) at a time without feeling full. There were times where I felt embarrassed with my size and weight especially getting clothes to fit my body. I don’t really know how to dress for a public event and was quite reluctant to join in social activities.
..My waist line was 50 inches. My wakeup call was when I experienced some chest pain in 2009...
I never dream to have a ripped body with 6 packs as I have now. My waist line was 50 inches. My wakeup call was when I experienced some chest pain in 2009. But I just ignored it. My elder sister started a slimming programme with Herbalife but no result after few months. So I told myself and very determined that I'm going to start my own workout routine after watching the reality show The Biggest Loser. Bob and Jillian’s words were always in my mind-there’s no short cut to losing fat and being healthy. I started to look for information. My father also gave me some guidelines because he was a body builder and Mr Perak 40 years ago.
The Learning Process
I searched for informations in the internet and the most important thing is I bought Kevin’s book Fitness 24/7. It was my bible and helped me a lot. I learned how to count my BMI, BMR, and DCR. And when I told my family that I will take 1 year to lose weight, everybody was laughing and teasing me.
My Transformation Training Guide
I started to do some cardio exercises at home like cycling, hiking, brisk walking, and swimming in the morning before breakfast (to burn fat rather than glycogen) and another 30 mins in the evening. I would change my workout routine every 6-8 weeks to avoid hitting plateau. I did lots of HIIT cardio and cross fit training. My weight dropped fast within the first 2 weeks (12kgs). But after that, my weight just stopped going down. So I decided to join gym. We don't have a good gym or professional trainer in our small town. I spend 2 hours (2.5 hours the most) in the gym (with the old school and homemade equipments). My first 30 mins will be either on treadmill or cycling. Then I continue with weight training.
My Weight Loss Diet Plan
After I started my workout routine, I change my diet totally. No more refine carbohydrate. My diet consists mostly on varieties of vegetables, fruits, grains, nuts and legumes. I challenged and pushed my daily calories intake from 3000 calories to less than 2000. I learned a very good lesson regarding food. Good and bad food, vitamins and minerals, anti-oxidant and free radicals in food. Even my neighbors were shock to see my new ripped body. My daily food during my ripping period is as below:
- 8.30am (breakfast): Protein shake or oat with Milo or cereal with milk or blended mix grains (brown rice, black and white sesame, almond, Brazilian nut, walnut etc with little bit of molasses.)
- 11.00am: Snack. 1 hand-full of mix nuts or 2 fruits orange and green apple
- 1.00pm (lunch) : Boiled vegetables and egg(broccoli, cabbage, spinach, carrot, tofu, especially bright colours vegetables)
- 3.30pm: Protein shake
- 6.30pm: Fresh fruits or yogurt or healthy cookies(fiber cookies)
- 9.00pm (dinner): Boiled vegetables or blended fresh fruits with vegetables.
- Overall: lots of green tea.
Supplements?
My diet sounds very boring but fortunately I can accept them and suppress my appetite well. My supplements are protein powder (whey protein) and multivitamins tablet. I tried other gym supplements before such as the Nitric-Oxide (pre-workout supplement) and Fat Burner (Lipo-6 and Total Lean), but all these didn't help me at all but only gave me bad side effects. So from my experience, there's no short cut to get a good ripped body except the correct way of eating and proper workout.
there's no short cut to get a good ripped body except the correct way of eating and proper workout.
Before and after photos
I would like to attach 2 photos of myself, my present picture and myself few years back(very unfortunately I didn't take a photo of myself before I started my workout routine because I don't like to see my own body. I never thought it would be so successful). The only left for memory is my extra flabby skin at my waist and thigh area.
People had a hard time believing that I could lose such a large amount of weight in such a short time frame. People always asking me how difficult it is to achieve my goal and I always answer them it’s not difficult at all if we have the strong determination and understand our own body and the food we eat. Now I feel great, energetic, so much healthier and more confident in myself to motivate others.
Determination and Self discipline
And I would like to tell everyone that I was seriously obese since my childhood and I did it, so does everyone. We just need a strong determination and good self discipline.
*(I do not recommend others to follow my diet without understand your own body needs.)
Coming Soon: Aravind Teoh Lost Over 50kg
One of the most rewarding part of my job is always to meet those who have managed to change their lives due to the things that I do.
I was in Penang a couple days ago conducting a corporate weight loss program for Petronas Dagangan. I was approached by Aravind Teoh who shared his inspiring weight loss story. I was very happy to hear that he used my Fitness 24/7 as part of his journey.
Khairun Turun Berat Badan 47kg Dalam 8 Bulan
- Nama: Khairun Khalik Bin Yusof
- Umur: 27 Tahun
- Goal Kurang Berat Badan
- Achievement: Turun Berat Badan 47kg Dalam 8 Bulan.
- Twitter: @iAmKhalique
Salam,
Kisah saya ni sekadar berkongsi kepada semua dan semoga mampu mencari kekuatan dalam diri anda semua untuk menurunkan berat badan. Setiap manusia mempunyai titik mula untuk mencapai sesuatu. Namun begitu, terpulang pada empunya badan untuk mencari kekuatan tersebut seterusnya menjadi pendorong dalam hidup.
Sebelum ini, saya tidak pernah mengambil peduli berat badan dan kesihatan saya. Sebab saya sentiasa ceria disamping keluarga tersayang. Berat badan saya menurun selepas berada di asrama pada umur 16tahun (tu pun sebab duduk asrama). Lagipun saya memang aktif bersukan masa di sekolah. Setelah tamat tingkatan 5, saya tidak bersukan dan berat badan meningkat secara mendadak. Tapi seperti iklan tv (aiman tak kisah), saya pon tak kisah dengan berat badan saya.
Saya meneruskan pengajian di kolej dan menjalani hidup yang semakin tak sihat. MAKAN,TIDUR,BELAJAR,DATING & lain - lain.
Saya pon tak kisah dengan berat badan saya. Saya meneruskan pengajian di kolej dan menjalani hidup yang semakin tak sihat. MAKAN,TIDUR,BELAJAR,DATING & lain - lain.
Saya berazam menurunkan berat badan pada tahun 2010. Hampir mencuba segala produk tapi tak berjaya. Bekas tunang pula asyik tegur je. Tapi masuk kanan keluar kiri. Namun begitu, langit tidak selalu cerah (ayat novel) ditakdirkan Allah saya putus tunang (mungkin sebab gemuk sangat). Sejak dari itu saya berazam untuk terus menurunkan berat badan.
Rahsia Kejayaan Kurang Berat
Perkara yang penting dalam diet adalah menjaga intake kalori makan.(key of success). Diet bukannya tidak makan, cuma kene tahu apa makanan yang diambil dan kalori makanan tersebut.
Segala diet pemakanan ada dalam ebook Kevin dan anda perlu rajin membacanya. Lagipun semua orang pakai smartphone sekarang. Masuk saja dalam smartphone tu.
Selepas 8 bulan berhempas pulas bermain di gym MATRADE (office punye je) semuanya berbaloi. Alhamdulillah, dan kini saya masih meneruskan untuk menurunkan berat badan hingga tahap ideal.
Saya ingin berterima kasih pada Kevin diatas penghasilan ebook kurangkan berat badan yang banyak membantu.
Terima kasih!
What is H.pylori
HELICOBACTER pylori, also known as H. pylori is a major etiological agent in gastro-duodenal disorders.
H. pylori infection is now recognised as the causal agent of chronic gastritis and gastric or duodenal ulcers. It infects the stomachs of around 60% of the world’s adult population, with prevalence reaching 95% in many developing countries.
Globally, stomach cancer is the second most common type of cancer with the Japanese and Koreans suffering the highest incidence rates.
Eating raw food and drinking contaminated water are the common ways Malaysians contract H. pylori, which is also found in the saliva and hence, may spread through mouth-to-mouth contact.
However, not every infected person develops ulcers. Our immune system can be a major deciding factor.
What is the common cause of Helicobacter Pylori
- Heartburn (acid reflux)
- Bloating, constipation, and flatulence since this bacterium interferes with our stomach acid levels
- Feeling nauseous after a meal
- Gum disease and halitosis (bad breath) since the bacterium also live in the mouth and dental cavities
- Muscle loss and/or weight gain because the bacterium can adversely affect production of stomach acid needed to digest proteins and fats
- Pain from inflamed or damaged stomach wall (ulcers)
The presence of H. pylori can be confirmed by doing a breath test, blood antibody tests and/or stool antigen test. More sophisticated examination includes the urea-breath test as well as the endoscopic biopsy which is used in more serious cases. Earlier detection is better than cure.
10 tips Eat Less, Live Longer
We all pretty much know that in order to weigh less, we need to eat less with healthy balance diet. Whether you’re trying to lose weight or not, almost anyone can agree the potential benefit of living longer is a great plus to cutting a few calories! However, this isn’t always the easiest thing to do. Here are a few helpful hints to trim your daily intake without going hungry.
- Eat less. More often. Rather than eating large meals, chop up your eating into smaller portions throughout the day.
- Check out your portions. Most restaurants serve almost double the recommended serving size of a dish, so ask to wrap up half your plate before you begin eating. You likely won’t miss it!
- Eat more slowly. Studies show that people who eat faster weigh more than those who chew more slowly and pause between bites. Drinking a full glass of water before each meal can also help curb calories.
- Eat less processed foods. More natural foods tend to fill you up better, as they often contain more fibre and healthier fats. Instead of potato chips, go for carrots. You’ll get the crunch and satiating tasty zing without the Trans Fats.
- Eat vegetables before the main course. Whenever possible, I'd make sure to have an ample serving of a vegetable (you get very few calories for the amount you eat) before eating the denser main course--often a meat or fish. You'll need less of the dense stuff to be happy.
- Kick the sugar habit. If you drink sugared soft drinks, replace them either with their diet counterparts or water. This can make a very, very big difference.
- Reduce the amount of salty food and soup. A lot of s salty food make you want to eat and drink even more. Besides this, salty food always cause water retention problem.
- Cut out the alcohol. Full of empty calories, this may not be the most desirable part of your diet to cut, but likely the healthiest. If you do indulge, make it a once-a-week treat, not a daily event.
- Drink more water during the day. Water always helps to burn off few calories.
- Don't eat right before going to bed. We should avoid late dinner or supper and eat before 7.30pm. Late dinner and supper always increase the calories.
Ridwan Mustafa: Kurang Berat 30kg Dalam 8 Bulan
- Nama: Ridwan Mustafa
- Goal Kurang Berat Badan
- Achievement: Berat Kurang 30kg Dalam 8 Bulan.
Kisah ini dicatat atas kesedaran untuk berkongsi cerita dan rasa bagi mereka yang mempunyai masalah berat badan berlebihan. Saya dilahirkan pada tahun 1987, kini umur saya 25 tahun.
Obes dari kecil
Semenjak kecil, saya memang obes. Pada tahun 2002, ketika berumur enam belas, berat saya sudah mencecah 96kg, saiz seluar 40 inci! Anda boleh bayangkan sendiri betapa gemuknya saya ketika itu.
Di university, saya tak pernah kisah dan ingin menurunkan berat badan, apatah lagi bersukan! Pakaian sukan buat gantungan dalam almar sahaja; persediaan kalau ada acara-acara padang di university. Itupun kalau boleh saya elak, memang saya elak. 2008, adalah tahun ‘paling gemuk’ buat saya.
Berat saya 120 kg! Saya selalu lapar, dan oleh itu saya selalu makan. Makanan yang selalu saya pilih pula adalah makanan-makanan ‘junk’ seperti makanan segera KFC, McD dan Pizza Hut.
Sehingga satu ketika, saya mula terasa ‘bahaya’ akan obesity yang saya alami. Itu kali pertama saya merasa cakna akan berat badan. Mana tidaknya, hendak berjalan semakin rasa lelah, hendak bernafas pun terasa susah. Kawan-kawan pun ramai nasihatkan supaya jaga-jaga berat badan. Atas saranan seorang teman, saya mula mengambil pil tradisional untuk menurunkan berat badan. Saya mula belajar diet. Baju sukan yang selama ini putih bersih macam baju baru, sudah mula saya pakai untuk senaman.
Kurang 18kg dalam 3 bulan
Alhamdulillah, setelah 3 bulan, saya Berjaya menurunkan 18kg. pun begitu, akibat pil yg dimakan itu akan membawa kesan yang tidak baik, saya berhenti memakan pil tersebut, dan saya mula mengabaikan diet saya, akhirnya berat badan saya naik lagi 10kg, menjadikan berat saya ketika tahun akhir adalah 112kg dan ia kekal sehingga saya mula bekerja di sebuah syarikat di Kuala Lumpur.
Ketika mula bekerja, saya merasa tertekan untuk menyesuaikan diri ditempat kerja dan kerja yang perlu dibuat, saya sering merasa sakit kepala dan badan menjadi gatal-gatal terutama di bahagian peha. Satu malam akibat tidak tahan dengan situasi tersebut, saya telah pergi ke sebuah klinik berhampiran dengan rumah sewa saya di Batu Caves, setelah diperiksa oleh doktor, saya disahkan menghidap tekanan darah tinggi dan ia berada pada tahap yang merbahaya. Hanya satu nasihat doktor kepada saya, untuk menurunkan tekanan darah tinggi tersebut kepada tekanan darah normal , saya perlu untuk menurunkan berat badan lebih 20kg, dan doktor memberikan rancangan diet kepada saya untuk membantu menguruskan badan. Bermula dari saat itulah saya berazam untuk untuk menurunkan berat badan dan mencapai berat badan yang ideal.
Antara cadangan doktor adalah
- Hentikan pengambilan nasi, hanya perlu ambil meehon dalam kuantiti yang sedikit dan banyakan sayur-sayuran
- Banyakan makan daging putih (ayam dan ikan), daging lembu boleh menaikan tekanan darah
- Kurangkan makanan berminyak dan berlemak.
- Banyakan minum jus buah, jus yang disarankan adalah jus epal hijau + saleri + daun sup + timun batang, ia dalah untuk membekalkan fiber yang cukup kepada badan supaya perut lebih lawas.
- Amalkan makan bijirin seperti quaker oat untuk kurangan kolestrol dalam badan.
- Paling penting adalah banyakan latihan dan senaman, purata 4 kali seminggu, sejam setiap sesi.30 minit cardio dan 30 minit angkat beban.
Kurang 30kg Dalam Masa 8 Bulan
Saya mengikut segala apa yang dinasihatkan oleh doktor tersebut. Saya mula pergi ke gymnasium yang disediakan percuma untuk kakitangan syarikat saya dan mendapatkan nasihat seorang jurulatih, saya mula bersenam dengan gigih dan melawan segala rasa penat, memaksa badan agar bekerja dengan lebih kuat, seminggu selepas itu usaha saya menampakan hasil, semangat untuk menurunkan lagi berat makin berkobar – kobar , selain itu saya melakukan kajian – kajian tentang nutrisi, membaca kisah-kisah kejayaan individu sebagai motivasi untuk menguruskan badan, melanggan majalah seperti Menshealth dan Men’s Fitness, membaca tips –tips nutrisi dan diet dalam laman web Kevin Zahri untuk dijadikan rujukan dan panduan dan pelbagai lagi perkara yang telah saya lakukan. Hanya satu perkara yang tidak saya lakukan adalah mengambil produk-produk pelansingan badan kerana saya percaya, kejayaan untuk menguruskan badan adalah datang dari disiplin dan kehendak dari dalam diri sendiri
Akhirnya, dalam tempoh 8 bulan mengikut rancangan diet doktor tersebut, saya berjaya kurangkan berat badan sebanyak 30kg.
Daripada seorang yang tidak boleh berlari jauh, kini saya boleh berlari 10km tanpa henti, malah menyertai pertandingan larian di sekitar Kuala Lumpur.
Daripada seorang yang sentiasa bernafsu untuk makan, kini saya boleh mengawal nafsu makan mengikut keperluan.
Daripada seorang yang tidur berdengkur, kini tidur saya senyap (menurut kawan saya).
Daripada seorang yang yang memakai seluar bersaiz 44inci, kini 34inci.
Dan yang paling penting, tahap kesihatan saya dalam keadaan yang sgt baik, tekanan darah normal, kandungan kolestrol normal, kandungan gula dalam darah normal.
Inilah perkara paling manis dalam hidup saya, bayaran kepada kegigihan dan kepenatan selama lebih 8 bulan
Mac 2012 - Beauty is Pain
Kini, setelah hampir setahun setengah daripada bermulanya misi menguruskan badan saya masih Berjaya mengamalkan hidup yang sihat dan mengekalkan berat badan yang ada sambil membentuk otot – otot badan agar nampak lebih hebat dalam berpenampilan. Untuk mengekalkanya bukan mudah, kini setiap masa saya memikirkan tentang kesihatan, selain bersenam dan menjadi pengunjung tetap gymnasium, setiap hujung minggu saya akan meluangkan masa berjogging ditasik dan menikmati keindahan alam di tasik sekitar kuala lumpur, hujung minggu dijadikan ‘cheat day’ untuk saya menikmati apa sahaja makanan yang saya ingin makan.
Saya percaya, menurunkan berat badan itu susah, tapi yang lebih susah dan payah adalah mengekalkannya.
Beauty is Pain!
Photos: Nutrition Month Prince Court
Following are some photos taken during the launch of Nutrition Month at Prince Court Hospital Kuala Lumpur. I was there as their ambassador and to do a quick demonstration on core training.
Core Training Demonstration
Deep Fried Foods : Why They Are Bad (There’s More Than One Reason)
Malaysians are surrounded by deep fried foods. Curry puff for breakfast, ayam goreng KFC lunch, pisang goreng (fried bananas) for tea and fried fish for dinner. Is deep frying really that bad? How bad is it actually.
Let me be as straightforward as possible: IT IS EXTREMELY BAD and unhealthy There are no two ways about this method of cooking. Deep fried food is one of the worst (if not THE worst) type of things you can put in your mouth. Let me explain why in non-technical language.
Firstly, bad for your waistline
Firstly, deep frying uses a whole lot more oil than all other methods of cooking. This is quite obviously for your waistline. Beside that they resue oil to fry more then couples of times, the extra oil also masks the taste of food, making it simply taste ‘oily’.
Secondly, cardiovascular disease
Secondly, when you deep fry, the temperature of the oil goes up to 600-700 degrees. This is really hot! At this temperature, the oil undergoes a transformation. The hot temperature makes vegetable oil (which are unsaturated and non sticky) behave like saturated oil (similar to that of lard) which will stick to the walls of your arteries and cause hardening. If will bring yourself into cardiovascular disease and health problem that is a systoms that you are one step closer to heart bypass surgery.
Thirdly, causes cells to die .
When oil is heated up to such a temperature, it undergoes many changes to it’s molecular structure. Loads of unnatural structures are created oil is heated like that. These new structures are foreign to the body. Repeated ingestion of such structures over the long term interferes with our body chemistry and degenerates cells.
Fourthly, CANCER. This is the killer reason.
There is a high chance that acrolein, a proven cancer causing agent is formed when food is deep fried and ultra high temperatures. This is more so when the oil is repeated used such as that from your friendly pisang goreng seller.
Lose weight: 5 drinks to get rid of Fats
Top 5 drinks to get rid of Fats
The secret to losing weight isn’t just watching what’s on your plate; it’s also about watching what’s in your glass. Popular soft drinks, fruit juices, and energy drinks can be loaded with added sugars and carbohydrates that can sabotage your weight-loss strategy. Here are five tasty ways to drink up without packing on the pounds.
1. Water
We all know this one, but it’s important to remember that water is the single best choice for effective weight loss.
Dr. Brenda Davy, associate professor of human nutrition, foods and exercise at Virginia Tech, presented at last year's obesity conference in Phoenix, Arizona, showed that people who drank two glasses of water 20 to 30 minutes before every meal lost weight more quickly initially and lost significantly more weight than those who didn't.
Drinking massive amounts of water (gallons and gallons) can cause a dangerous condition known as hyponatremia (low sodium levels in the blood), which can cause confusion, irritability and seizures and may even lead to a coma.So drinkin approximately 2 to 3 littre will be appropirate but also depends on activities, exercise and absortion individual need
2. Vegetable juice
Whether in a can, bottled, or homemade, vegetable juice is an excellent way to get the fiber and nutrients your body needs to fuel your weight loss. If you can find a low-sodium variety, even better. The veggies will keep you fuller longer and the tangy flavor will keep your taste buds happy.
3. Unsweetened tea
Green tea has been proven to help boost metabolism and speed up weight loss. Try it hot or iced with a bit of honey for a low-sugar sweet drink. Don’t forget black and oolong teas, too! Both are filled with antioxidants, which can help rid your body of toxins.
4. Black coffee
A morning cup of joe or an afternoon iced coffee can help spur your weight loss by providing a boost of caffeine that suppresses hunger. Also, coffee has been shown to stimulate thermogenesis, which heats up the body and boosts metabolism where help you to lose weight. Just be careful how much is your consumption and what you add to your coffee — stick to skim milk and very little sugar.
5. Skim milk
Milk is an excellent source of lean protein, vitamin D, and calcium that can help build your muscles and keep your bones strong. Opt for low-fat or skim milk for all of the vitamins without the added fat. If you are feeling indulgent, add a little chocolate — low-fat chocolate milk is a great option for post-workout muscle recovery.
20 Tip Diet Yang Anda MESTI Tahu
Berikut adalah 20 tip diet yang anda mesti tahu sekiranya anda ingin kekalkan berat badan dan kesihatan yang optimum untuk diri anda dan sekeluarga.
Tip-tip ini disediakan oleh hospital Prince Court Kuala Lumpur sempena Bulan Nutrisi 2012.
- Nikmati sarapan anda setiap hari. Ini akan mengelakkan anda mengambil makanan
yang berlebihan kemudian. Sarapan juga memberikan anda tenaga dan meningkatkan
daya konsentrasi dan pemikiran anda. - Limau, betik, jambu, lemon, grapefruit, strawberi, tomato dan kentang adalah sumber
Vitamin C yang baik. Makanan yang kaya dengan Vitamin C dapat membantu badan
mendapatkan zat besi yang lebih apabila dimakan bersama daging atau kacang. - Kekal cergas adalah bukti bahawa seseorang itu mengamalkan pengambilan makanan
yang sihat, melakukan aktiviti fizikal yang cukup dan mempunyai berat badan yang
berpatutan. Jika sihat, badan anda akan berfungsi dengan baik dan anda akan merasa
selesa! - Kafein dapat membantu menghilangkan ngantuk, tetapi ia juga akan memberikan
kesan yang kurang baik kepada badan jika diambil berlebihan. Kanak2 yang
mempunyai berat badan 60 paun dan mengambil 2 gelas minuman ringan dalam
sehari akan mendapat jumlah kafein yang sama dengan seorang dewasa dengan berat
badan 175 paun yang minum 8 cawan kopi! - Vitamin A adalah sangat baik untuk gigi dan kulit selain dari membekalkan tenaga
kepada badan. Vitamin A boleh didapati dalam bayam, buah-buahan dan susu. - Otak anda mengambil masa 20 minit untuk mendapat mesej bahawa badan anda
mendapat makanan & telah kenyang. Jadi, nikmatilah hidangan anda dengan perlahan
untuk memberi otak anda ruang mendapat mesej bahawa "Anda sudah kenyang!" - Minum banyak air atau minuman lain yang bebas-kalori. Kita sering keliru antara
dahaga dan lapar. Kekeliruan itu kadangkala akan menyebabkan kita mengambil
makanan yang berlebihan sedangkan hanya satu gelas air sahaja yang diperlukan. - Kurangkan pengambilan makanan berkanji seperti mi, pasta atau roti dan lebihkan
sayur-sayuran dalam setiap hidangan. Anda mampu membuang 100-200 kalori dan
seterusnya mengurangkan berat badan. - Gunakan papan pemotong yang berasingan: 1 untuk makanan mentah seperti
daging, ayam, makanan laut dan 1 untuk makanan kering seperti roti, buah dan sayur-
sayuran. Basuh papan pemotong dengan bersih dan bilas dengan air panas selepas
digunakan. - Produk tenusu, ikan dengan tulang yang boleh dimakan, produk soya dan daun sayur
hijau adalah sumber kalsium yang baik. Kalsium, apabila diambil bersamaVitamin D
akan meningkatkan penyerapan kalsium. - Elakkan diet terlampau! Ia hanya akan memudaratkan kesihatan, malah berat anda akan mudah naik semula apabila diet tersebut dihentikan. Ingat! Diet tersebut bukan satu penyelesaian yang baik untuk mengurangkan berat badan.
- Mitos: Kurangkan pengambilan makanan berkanji kerana karbohidrat yang tinggi adalah penyumbang kepada kegemukan.
Fakta: Kebanyakan makanan mengandungi jumlah kanji yang tinggi tetapi mempunyai lemak dan kalori yang rendah seperti roti, nasi, pasta, mi, bijiran, kekacang dan buah-
buahan. - Makan buah-buahan dan sayur-sayuran sekurang-kurang 5 kali setiap hari. Buah-buahan dan sayur-sayuran kaya dengan serat, vitamin, anti-oksida serta mempunyai kalori yang rendah. Pengambilan buah-buahan dan sayur-sayuran sebelum makan dapat mengurangkan rasa lapar seterusnya mengurangkan pengambilan makanan
secara berlebihan. - Amalkan memakan buah segar daripada meminum jus buah-buahan. Jus sering
dimaniskan tetapi buah segar mempunyai gula semulajadi dan lebih berkhasiat! - Belajar memasak. Ia memberikan faedah yang baik untuk dompet dan bentuk badan
anda. 3 sebab teratas untuk meluangkan lebih banyak masa di dapur: 1) Anda tahu
apa yang anda makan, 2) Anda boleh mengawal kuantiti makanan yang diambil, 3)
Anda dapat meluangkan lebih banyak masa berkualiti bersama yang tersayang! - Tidur awal. Kajian menunjukkan bahawa kekurangan tidur dan kecenderungan untuk
makan berlebihan saling berkaitan. Semakin anda merasa tertekan, semakin tinggi keinginan untuk anda makan. - Cubalah sesuatu yang baru. Pelbagaikan makanan anda dan jadikannya lebih menarik.
- Aktifkan diri anda. Tekanan dapat dikurangkan dengan melakukan lebih banyak
senaman dan aktiviti fizikal. - Buang kulit dan lemak yang jelas kelihatan pada daging atau ayam & itik. Elakkan
dari menggoreng ketika memasak. Sebaliknya, kukus, bakar, gril atau rebus semasa
memasak. Kurangkan lemak seperti mentega atau minyak dalam roti atau mi.
Gunakan perasa rendah lemak atau bebas-lemak didalam masakan anda. - Jadikan susu rendah lemak atau bebas lemak tenusu sebagai minuman ketika makan.
Jika anda mempunyai alahan pada laktosa, pilih laktosa rendah sebagai alternatif
seperti keju, yogurt dan susu soya.
Kanak2 yang mempunyai berat badan 60 paun dan mengambil 2 gelas minuman ringan dalam
sehari akan mendapat jumlah kafein yang sama dengan seorang dewasa dengan berat
badan 175 paun yang minum 8 cawan kopi!
Kurangkan pengambilan makanan berkanji kerana karbohidrat yang tinggi
adalah penyumbang kepada kegemukan.
Tekanan dapat dikurangkan dengan melakukan lebih banyak
senaman dan aktiviti fizikal.
Nutrition Month 2012 with Prince Court Hospital
In conjunction with Nutrition Month which is celebrated worldwide in March 2012, Prince Court Hospital Kuala Lumpur is conducting a month long campaign that will address the importance of eating healthily and living active. Come and get a taste of the exciting cooking demos which is held every Saturday of the month. Don’t forget to poke and tweet your friends and family about this. Do come and spice things up! See you there!
Nutrition Month March 2012 Prgoram
