THE LIST

Salam . again for today. hehe

dah rajin, rajin sangat nak wat entry.haha

some people said , I talked too much. And too much CRAP ( ?? ) .

Do you guys think i talk too much crap? hermmm...let me think ..owh , i dont care. haha.

I share everything I have in here, wether u like it or not, that is soooo NOT MY PROBLEM.

Walaupon ada org ckp camtu kat aku , aku tau ada yg betul2 mengambil serius tentang apa yg aku ckp kat sini . Aku sangat berterima kasih kat korang yang betul2 berusaha nak mengubah cara hidup korang , betul2 nak berubah jadi seorang yg lebih sihat . Dan terima kasih atas kepercayaan korang yang dengar cakap aku . hehe. Korang tak kenal pon sapa aku, tapi still give me that kind of respect. Kudos.

Harini , aku nak share something yg aku dah penah citer sebelum ni, how can u start changing ur lifestyle. tapi , sbb seblum ni mcm citer nye panjang, ramai yg MALAS baca kot , so they didnt get it.

So, I'll make a LIST. What u should have and do to start ur WEIGHT LOSS JOURNEY .

List 1 : THE EQUIPMENT

1. A SCALE / PENIMBANG
- the best, digital scale with body fat % and body water %. so u can monitor not only ur weight loss , but fat loss too.

2. A TAPE / PITA UKUR
- bukan soloytape eh .haha. ni tape utk ukur lilit badan korang . camne cara nak ukur and apa yg nak di ukur, check di sini

http://www.weight-loss-program.com/art13-taking-measurements.html

3. A LIL BOOK / DIARY
-rekodkan ur weight and all the inches. make sure korang catitkan segala progress yer.

4. A SPORT SHOES / KASUT SUKAN
- this is so important. find the one yg korang rasa selesa nak pakai. kalau aerobik dalam rumah pun mesti pakai kasut. supaya tulang , sendi korang tak buat kerja lebih nak tampung berat korang tu.

5. EXERCISE DVDS
- ni kalau korang nak wat indoor activities la kan. kalau nak berlari kat taman , lebih baik lagik.biasanya bila nak start ni,segan skit nak lari2, byk sangat lemak tumpang melompat.hehe

List 2 : THE FOODS

1. BUANG SEMUA JUNK FOOD DLM RUMAH
- everything u have..every single junk food , sila la buang or sedekah kan kat orang lain. selagi korang tak buat ni , selagi tu korang akan senang je nak capai n masuk mulut.

2. BUY MORE VEGGIES
-beli mcm2 jenis sayur. the good one - carrot , tomatoes , timun , cabbage . sbb ni tahan lama skit simpan. sayur daun2 bagus utk masak terus .

3. MILK
- minum susu 2x sehari. susu rendah lemak , hi calcium . penting utk mentenkan korang nye bone mass. ye la korang asik eksesais lompat2 , lari2..nanti kang kene osteoporosis plak.hehe

4. ROTI/CEREAL/ PASTA WHOLEGRAIN
-wholegrain is a good carbs . complex carbs lambat nak di proses so akan lambat nak rasa lapar. this is better than simple carbs mcm roti putih or nasik putih.

5. TELUR / ISI AYAM
- this is some examples of protein yg senang didapati dan senang nak di masak. hehe. when u exercise regularly, u really need this to repair ur muscle after some vigorous movement which can tear them off. kalau malas sangat nak masak , rebus jer la. senang.

6. FRUITS
-buah2 ni penting.especially utk snackking. utk pastikan korang tak makan junkies. fruit can be anything u like , even ada yg low or high GI , korang blaja la skit2 nak pilih yer. hehe.

7. CUT OFF SUGAR
- kurangkan segala jenis penggunaan sugar dlm hidup korang. kalau minum teh pon, minum la oolong tea or green tea yg tak payah pakai sugar ni. healthier.

8. NO MSG
- buang la segala MSG kat dapur tu. very bad

9. CAFFEINE - PLEASE AVOID
- caffein ni susah skit kan? its like drugs. so kene slow2 kurangkan. once a day is ok, but cuba la bentikan terus. u can replace coffee with tea . ( walaupon rasa tak sama.haha )

10. WATER
- last but not least..make sure ur home penuh dengan air masak. mesti stok kan banyak2 air masak. so bila rasa haus , u always have this better choice. kalau tak,mula la ambik ape yg ada dlm peti sejuk.

ok..i think that will be enough for now. the rest , u know what u need. like I always preach "DETERMINATION, WILL POWER". WITHOUT THIS TWO, U'LL GO NO WHERE.

Love urself. Change Your Lifestyle.