10 Tips Motivasi Kurangkan Berat Badan
Nak kurangkan berat badan tetapi kurang semangat or motivasi? Berikut adalah 10 tips mudah to help you out:
- 1.
Be Realistic! Pastikan goal weight loss anda realistic. Mulakan dengan matlamat dengan kecil seperti 1kg dalam masa 2minggu.
- 2.
Baju Lama! Buka almari dan keluarkan baju lama anda yang cantik tetapi tidak muat lagi. Jadikan ia sebagai azam untuk anda so that one day you can wear them again.
- 3.
Beli Buku! Keluar dari rumah dan beli buku atau ebook. Dengan pembelian buku, ia boleh menjadikan pendorong semangat untuk mulakan "kehidupan" yang baru.
- 4.
Jangan terlalu drastik! Bila menyusuan jadual pemakanan ataupun senaman yang baru, jangan terlalu drastik. Buatlah perubahan yang sederhana supaya ia tidak memberikan shock kepada diri anda.
- 5.
Dapatkan Inspirasi. Get inspiration daripada mereka yang telah berjaya mengurangkan berat badan. But pastikan case study berkenaan relevant dengan gaya hidup anda. Example, kisah Hafiz kurang 12kg dalam 11 minggu atau Adalina kurangkan 25kg boleh dijadikan inspirasi tetapi jangan tertipu dengan produk2 komerisal and TV.
- 6.
Keep track! Mulakan blog atau journal sendiri adalah idea yang bagus. Ia menunjukkan committment anda kepada matlamat dan forces you to keep track as orang ramai semuanya ingin mengetahui progress anda.
- 7.
Gambarkan Diri. Bayangkan diri anda apabila sudah kurus dan kelihatan mantap .... imaginasi anda perlu menjadi pendorang utama sebagai goal setter. Selepas anda bayangkan diri anda yang kurus, fix that image in your head dan mulakan transformasi anda. It is never too late to start!
- 8.
Kaji Selidik! Buatlah research mengenai keburukkan, penyakit dan macam2 masalah yang boleh dihadapi sekiranya anda tidak mengurangkan berat badan ke tahap normal. Let that be your motivation to lose weight.
- 9.
Jangan Simpan Makanan Ringan Di Rumah! Makanan ringan adalah pitfall atau kelemahan semua orang. Sebagai langkah permulaan, "buang" segala makanan ringan. Aktiviti membuag snacks pun sebenarnya can be symbolic dan motivasikan anda. Just do it!
- 10.
Dapatkan Jurulatih! Sekiranya anda mampu, dapatkan seorang jurulatih peribadi (seperti saya) untuk membimbang dan motivasikan diri anda. Bila memilih seorang trainer, pastikan anda selesa dengan cara dan philosophy mereka and yeah, tidak perlu engage trainer sampai bila2 - 1-2 session pun ok to get you started.
Buku yang mana satu? Pastilah ebook "Kurangkan 5kg Dalam Masa 5 Minggu" untuk RM20. Dapatkannya online di sini.
It is never too late to start. Jangan lengahkan masa lagi. Andalah pendorang dan motivator diri anda yang nombor satu!
Spend At Least RM200 And Get Free eBook
Spend at least RM200 at our online shop and get our "How to lose 5kg in 5 Weeks" eBook for free - worth RM20.
Supplements @ KevinZahri.com
Starting June 2010, our online shop will be adding various supplements. Expect protein powders, creatine, weight gainers, fat burners and much more.
Visit our online store at kevinzahri.com/shop.
Free Shipping
All prices include Free shipping for orders in West Malaysia. Standard shipping rates to East Malaysia apply.
Free eBook: 25 Quick Calorie Saving Tips
Great news for everyone, I just launched my latest ebook, "25 Quick Calorie Saving Tips" and it is FREE for all. The eBook provides you with 25 easy to follow tips on how you can make simple diet changes that will help you lose weight. All examples are clearly explained and are based on the Malaysian lifestyle.
You will learn how switching from nasi lemak to white rice, drinking half your teh tariks or cutting down on roti canais will not only help you save calories but help you lose weight as well.
How to Download It?
Simply visit my online store here, add the eBook to your cart and check out. Once you have completed the order, you will get the download link in your email. That's it.
If you already bought my "How to Lose 5kg in 5 Weeks", you can immediately download it from your online account.
How To Lose 5kgs in 5 Weeks: Brand New eBook!
This eBook has been discontinued and replaced with a brand new eBook line up here.
After I launched my first eBook, 24 Questions, last year, we received overwhelming requests for a detailed weight loss eBook. After about six month of writing and research, I am proud to bring you my second eBook called "How To Lose 5kgs in 5 Weeks".
Detailed Weight Loss Guide
This eBook is a detailed 36 page step-by-step guide to help you lose 5kgs in 5 weeks. Whether you are a bride-to-be or have been stuggling with your weight in the past, this eBook will help you take control of your weight fast!
Is weight loss easy? Some most its difficult but for those who understand it, its easy! This is exactly where this eBook comes in .... it provides you with proper know-how on nutrition, diet-planning, exercise and supplements to help you lose not just 5kgs in 5 weeks, but to help you lose weight permanently.
The eBook, in PDF format, is ideal for archiving, for arm chair or mobile reading and, of course, for printing. In addition to the 36 pages, the eBook contains various illustrations and graphics to make it easy on the eyes.
Cara Mengira Penggunaan Kalori Ketika Bersenam
Ramai selalu bertanya kepada saya "Berapa kalori saya bakar sekiranya saya jogging 30min?". Well, agak sukar untuk memberikan jawapan yang tepat kerana ia bergantung kepada:
- Kelajuan: Obviously lagi laju, lagi banyak penggunaan kalori.
- Berat Seseorang: Lagi berat, lagi banyak.
- Lain2: Cuaca, terrain dan lain-lain
Metabolic Equivalent Task
But, dalam dunia sports medicine, kami gunakan metabolic equivalent of task (MET), atau simply metabolic equivalent untuk mengira jumlah penggunaan kalori semasa bersenam. 1 MET adalah kadar metabolisma semasa berehat. Value MET untuk akitiviti2 bermula dari 0.9 (tidur) sehingga 18 (berlari dengan kelajuan17.5 km/h).
Kalori dibakar semasa bersenam = ((METs x 3.5 x berat dalam kg) / 200) x durasi senaman dalam minit
Contoh Pengiraan: 8jam di Pejabat
Katakan berat anda 61kg dan bekerja di pejabat (MET adalah lebih kurang 1.8), selama 8jam. Jumlah kalori dibakar adalah:
Kalori dibakar semasa bekerja = ((1.8 x 3.5 x 61kg) / 200) x 480min = 922 calories
Panduan Kurangkan Berat Badan
Sekiranya anda perlukan panduan pengiraan kalori dengan lebih lanjut untuk tujuan kurangkan berat badan dan lain2, sila rujuk kepada ebook saya "How to lose 5kg in 5 Weeks".
Nestle Bliss 14-Day Challenge Media Launch
As part of my collaboration with Nestle bliss, I was invited to emcee the media launch of Nestle Bliss 14-Day Challenge which was held on the 29th May at JUSCO Bukit Tinggi in conjunction with World Digestion day.
Press Release
Klang, 29 May 2010 – Nestlé (Malaysia) Berhad is calling more Malaysians to make yogurt drink as part of its daily diet in improving their digestive system for better health.
Nestlé Malaysia’s Managing Director, Mr Peter Vogt said yogurt drinking habit should be cultivated among Malaysians, as it is full of goodness and has different kinds of bacteria that are beneficial to our overall health.
“As our lives become more time-consuming, demanding and stressful, sustaining excellent health at all time is important. Not only do we need to consume a well-balance diet and exercise regularly, we must also know how to care for our digestive system.”
“Hence, Nestlé has provided a simple solution. For a start, take on the Nestlé Bliss® Yogurt Drink challenge today and feel the difference. All you need is just two servings of Nestlé Bliss® Yogurt Drink daily for 14 days,” said Vogt at the campaign’s media launch held at Jusco Bukit Tinggi, Klang today.
Nestlé Bliss® Yogurt Drink is the only yogurt drink in Malaysia that contains Inulin (fibre) and Live Cultures. When combined with the goodness of Live Cultures, Inulin helps to maintain a good digestive system and provides you the boost to take on challenges of the day.
Inulin has a number of health benefits. This dietary fibre is used as a prebiotic agent in foods to stimulate growth of good intestinal bacteria resulting in improved gut health.
Held for the first time in conjunction with World Digestive Health Day, which falls on May 29, the Nestlé Bliss® Yogurt Drink 14-day Challenge is aimed at creating further awareness and educating the public on the importance of having a good digestive system for everyone.
To commemorate the day, a list of fun and educational activities is planned from 25 to 30 May 2010 at Jusco Bukit Tinggi Klang. Similar promotional activities are carried out at other participating supermarkets and retail outlets throughout the country.
To mark the auspicious occasion, Nestlé is also giving away 3,000 bottles of 200g Nestlé Bliss® Yogurt Drink to the Jusco shoppers and visitors today to cultivate the good habit of drinking yogurt amongst Malaysians.
Nestlé has the world's largest private food and nutrition research organisation known as the Nestlé Research Centre (NRC), with about 5,000 people dedicated towards research and development. NRC’s main role is to transform scientific results into products that benefit consumers. It thoroughly assesses the nutritional strengths and needs for improvement of Nestlé products in order to further drive nutrition renovation and innovation while upholding the sensory excellence that Nestlé is known for. The constant innovation and renovation result in even stronger brands that offer enhanced nutritional value and benefits while still meeting consumer’s expectations for taste and convenience.
As Nestlé continues its journey in Nutrition, Health and Wellness, the Company is aware of the modern consumers’ needs and desires for foods that not only offer convenience and enjoyment but also health benefits at all stages of life.
Nestlé Bliss® Yogurt Drinks are available in 700g and 200g bottles in all supermarkets, hypermarkets, convenience stores, kiosks and petrolmarts nationwide. Not only it offers you Low Fat and 0% Fat range, it has 10 unique real fruit flavours that you can enjoy.
The pictures
Following are some of the pictures we snapped on that day.
Nestle Bliss Malaysia TV Commercial
Following TV commercial features Kevin Zahri in Nestle's latest Nestle Bliss Yogurt Drink 2010 campaign.
Weight Loss: The "No Rice" Diet?
We have all heard about this one. People staving away from rice (or nasi) in the hopes to lose weight. I wrote about the whole rice issue a while back. Now it works for some and probably doesn't work for others but whatever the outcome, at the end of the day, its not rice at fault. Let me explain:
Why It Works
Now as all know that weight loss is about about calories - eating more than you need will lead to weight gain. Now cutting our rice completely adds up to about 500-600 calories per day (probably a decent average for most Asians or Malaysians). For say 500 calories per day, that works out to be 3,500/week or 15,000 calories/month. Now convert that to kgs, that's 0.45kg or 1.95kg respectively. So clearly, as long as you are creating that kind of calorie deficit, you will lose weight.
Why It Does Not
There are two problems with the "no rice" diet. If you replace your rice with say breads, fruits or pasta, you are in fact not changing anything at all as they all are carbohydrate sources. The idea of getting rid of rice is all about getting rid of carbohydrates. Period! Secondly, rice is our staple food! For how long can you completely ignore rice? Sooner or later most people will go back to rice and if they don't watch the quantity of rice, they will surely regain the weight again!
Verdict: The problem is not rice. Its the amount of rice or calories we consume. Rice is an important source of energy but again, we Malaysians eat too much rice. In a single serving you only need about a fistful of rice. That's it! It is your choice to go on a "no rice" diet but at the end of the day, you need to make a decision that is based on know-how and not what is popular.
Weight Loss: The "No Rice" Diet?
We have all heard about this one. People staving away from rice (or nasi) in the hopes to lose weight. I wrote about the whole rice issue a while back. Now it works for some and probably doesn't work for others but whatever the outcome, at the end of the day, its not rice at fault. Let me explain:
Why It Works
Now as all know that weight loss is about about calories - eating more than you need will lead to weight gain. Now cutting our rice completely adds up to about 500-600 calories per day (probably a decent average for most Asians or Malaysians). For say 500 calories per day, that works out to be 3,500/week or 15,000 calories/month. Now convert that to kgs, that's 0.45kg or 1.95kg respectively. So clearly, as long as you are creating that kind of calorie deficit, you will lose weight.
Why It Does Not
There are two problems with the "no rice" diet. If you replace your rice with say breads, fruits or pasta, you are in fact not changing anything at all as they all are carbohydrate sources. The idea of getting rid of rice is all about getting rid of carbohydrates. Period! Secondly, rice is our staple food! For how long can you completely ignore rice? Sooner or later most people will go back to rice and if they don't watch the quantity of rice, they will surely regain the weight again!
Verdict: The problem is not rice. Its the amount of rice or calories we consume. Rice is an important source of energy but again, we Malaysians eat too much rice. In a single serving you only need about a fistful of rice. That's it! It is your choice to go on a "no rice" diet but at the end of the day, you need to make a decision that is based on know-how and not what is popular.
Nestle Bliss 14 Day Challenge With Kevin Zahri
I am proud to say that Nestle has chosen to work with me to promote their Nestle Bliss Yogurt Drink. With it comes a 14 day challenge - that I am taking too - that will ultimately lead to better digestion and slip your way to a flatter tummy.
Slip your way to a flatter tummy.
NESTLÉ® BLISS® Low Fat Yogurt Drink is a refreshing and smooth blend of low-fat milk, real fruit juice and Live Cultures. It’s also the only yogurt drink in Malaysia which now comes Inulin (fibre).
When combined with the goodness of Live Cultures, Inulin helps to maintain a good digestive system and keeps your tummy looking great.
5 Reasons Why I Love Wordpress - WordCamp Malaysia
On behalf of EmbunWeb.com, I just delivered a 10minute speech at WordCamp Malaysia. Now although I made some comments on what could be improved (multiple image insertion, sidebar widget flexiblity etc) ... here are my top 5 reasons for loving Wordpress!
1. Its Free
Let's face it. Wordpress and other open source platforms won't be as successful if you had to pay for it. The fact that is it free and current, makes it extremely attractive for everyone.
2. Themes and Plugins
Wordpress has plugins for just about everything you can think off - from contact forms or social media, there is something for everyone and if not ... there probably is a developer coding it as we speak (or write). Also, not forget the 1000s of themes. Some are free ... others you gotta buy .. but hey, no one is complaining about lack of choice!
Looking for themes? ThemeForest is the place to buy beautiful Wordpress themes.
3. Wide Support Network
If it wouldn't be for the 1,000s of developers and designers, Wordpress wouldn't be as successful as it has been. It's because of these experts and trendsetters that Wordpress is and hopefully always be, cutting-edge.
4. Ease of Customization
For me this is key. Whenever you build a website, you need a "CMS" or templating system that allows you take full control of the design, layout etc without going into hardcore coding! Since its earlier days, Wordpress has done an extremely awesome job!
5. It's the best.
For most bloggers, websites etc, Wordpress is simply the best in its class. Enough said!
Looking to start your own blog? Head on over to EmbunWeb). We provide free Wordpress blog setup (incl theme) and teach you how to get started as well.
WordCamp Malaysia - I am Speaking. Meet Me There.
WordCamp Malaysia 2010 is the first WordCamp to be held in Malaysia ! It’s happening on the 22nd of May 2010, 9am – 5PM.
WordCamp is a conference that focuses on everything WordPress. WordCamps are informal, community-organized events that are put together by WordPress users like you. Everyone from casual users to core developers participate, share ideas, and get to know each other. WordCamps are open to WordPress.com and WordPress.org users alike.
EmbunWeb.com is proud to be one of the diamond sponsors for the event. As co-founder, I will be representating EmbunWeb and speak for about 10minutes about why I use Wordpress, how it has changed with the introduction of social media and what I personally would look for in Wordpress.
Did you know that EmbunWeb provides FREE Wordpress installation and theme setup when you purchase any hosting plan? Click here for details.
Want to learn how to start your blog with Wordpress and make money online?
If you are looking to learn about how to get started in starting a Wordpress blog to make money or take your business online? We at EmbunWeb.com provide 1:1 Wordpress training to build your website in less than a day for RM499 - and yes, I do conduct some of the sessions as well. So come meet me for a session.