Thursday, March 26, 2009

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.

7 comments:

  1. bim nak tanya pasal IKO ok ke makan? dia kira processed food kan?

    sampai sekarang ai confuis pasal trans fat.

    most processed food kat mesia contains palm oil kan? tu trans fat ke?

    please explain cause u make it oo so easy to understand

    thanks before hand

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  2. hehe. sis, i'm not good at it.hehe

    IKO tu masih kira acceptable snack utk org2 diet.masalahnye cuma hi sugar jer.tapi kalau yg sugar free tu ok la.

    bim pon not very good in trans fat ni. setau bim processed food yg mcm sosej,burgers,tu yg kaya dengan transfat

    biskut2 ni sume pon mmg processed food,mcm cereal,tapi amaun transfat nya tak banyak for 1 servings.

    sf bleh try check how much trans fat can u have a day in this web :
    http://www.myfatstranslator.com/

    hope that helps? =)

    ReplyDelete
  3. saya mahu bermulelah...
    nk menurunkan berat..

    ReplyDelete
  4. nona..kalau nak start sis dah bg all the guidance. the other 2 : determination and will power will be UP TO U.hehe. start now , jangan tunggu esok2 dah kalau nak berubah. chaiiyyookk!!

    ReplyDelete
  5. Salam Kak... saya dah turun 2 kilo, tapi seluar makin ketat. naper ye?

    er... MSG tu betul ke? ala... saya hantu kicap kak... makan lauk masak kicap, saya sure tambah lagi kicap... sedihnya....

    ReplyDelete
  6. Nurul aznil! ko sdh turun 2kg???tahniahhh!!!MSG is bad, jangan guna. kicap skit2 takpe la,but please control k ? seluar makin ketat ? pelik tu ..camne eh ?ehehe.

    ReplyDelete