【減肥】如何預防過度進食
我們大多數人都沒有柳下惠坐懷不亂的意志力,
只要活在精製食品/美食充斥的現代社會,
我們隨時都有機會過度進食,
但是我們還是能夠透過一些小技巧,
來減少我們暴食的機會。
以下是 Marci Nevin Fitness分享 預防過度進食的6個小技巧。
一、 #使用較小的碗盤
這乍看之下很無腦,但基本上是有實證的,
有一些研究顯示當你拿著較大的盤子去吃吃到飽/buffet,
攝取的總熱量會較高,
因為我們通常傾向填滿盤子,填滿我們原本不需要的食物。
二、 #用蛋白質跟蔬菜填滿你的肚子
蛋白質與蔬菜通常熱量密度低,飽足感高,
而且需要較多的時間消化。
所以依照這些特性,假設你的餐點大部分由蛋白質與蔬菜組成,
一來你比較不容易過度進食,
二來飽足感持續較久,饑餓感會較低。
三、 #少吃高嗜口性的食物
高嗜口性的食物非常非常容易令人暴食,
你想想看你上次是如何吃下那包洋芋片的。
高嗜口性的食物是由食品科學家所精心調製而成,
那充滿魔性的味道就是要讓你不可自拔的一口接著一口。
這類的食品也因為精製的關係通常營養價值較少,
飽足感也較低,吃完了還是容易餓。
如果要吃這類食物的話,建議小心謹慎。
四、 #細嚼慢嚥,好好地享受食物
吃下東西後,胃腸道傳遞飽足訊號到大腦
需要大約20分鐘的時間,
所以細嚼慢嚥能相對於狼吞虎嚥較能夠減少過度進食的機會。
五、 #吃東西時不要分心
不知道你有沒有邊看電影邊吃東西的經驗,
明明好像已經吃了不少東西了,卻還是覺得空虛,
因為邊吃東西邊做其他事情會使大腦分心,
讓大腦無法好好覺察、好好享受我們所吃下的食物。
於是你不一會兒又會想要再覓食。
六、 #限制每一餐食物的多樣性
當餐點中含有越多樣味道與口感的食材,味蕾就越不容易疲乏。
當我們不停享受不同口味的食物時,
我們過度進食的機會就會上升。
不過多元飲食同時也是提升健康的方式之一,
所以關於這一點還是要有所斟酌。
https://www.facebook.com/marcinevinfitness/posts/769348036605972
相關文章:
l-減肥-l 減肥的一些基本
http://pinyi1002.pixnet.net/blog/post/219232695
The belief that you will never again overeat for as long as you live is foolish. Even with the best of intentions, you are still human and therefore bound to make mistakes. Still, you can do your best to set yourself up for success so that the times when you do overeat happen less frequently.
1️⃣ This first strategy might sound like a no brainer, but it’s one that’s often forgotten. Start by using smaller bows and plates. Obviously the bigger your serving vessel, the more likely you are to serve yourself more food than you need.
2️⃣ Eating mostly protein and veggies has two benefits. One, they require more chewing so it forces you to slow down. They also take up more space in your stomach, so you will start to feel full faster. Second, protein and fiber are both filling and take longer to digest. The result is more stable blood sugar and feeling fuller for longer, which makes you less likely to snack in between meals or overeat at your next meal.
3️⃣ Highly palatable foods are incredibly easy to overeat because they are engineered to be tasty and easy to eat. These foods are devoid of nutrients, so they don’t send the signal to your brain that you’re full. Think any food that is sweet, salty, fatty, or has added flavors. If you do want to eat these foods, try eating a small serving alongside a more well balanced meal.
4️⃣ It can take 20 minutes for your stomach to send the signal to your brain that it’s full. When you shovel you food and hardly take the time to chew, it’s easier to eat past the point of fullness. Eating slowly gives you a chance to feel fullness signal kick in.
5️⃣ Whether it’ sitting at your desk while working, driving, or in front of the t.v, being distracted is takes the mindfulness out of eating. Before you know it, you’ve inhaled your food without even taking the time to enjoy how it tastes, which can then leave you seeking out more.
6️⃣ The more textures and flavors you have in a meal, the easier it is to overeat because you’re palate doesn’t fatigue as quickly. When you have a simple meal with only a few ingredients, the pleasure of that meal often decreases before you have the chance to eat too much.
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To all mummy yg breastfeeding..dont give up! Anda juga pasti boleh!!!! BAYANGKANNN!!!
ANDA BOLEH JADI SLIM DAN FIT!
21 TIPS KURUS UTK IBU MENYUSU BADAN
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3 orang anak, saya bersalin secara czer, dan mereka menyusu badan lebih dari 1 tahun. Alhamdulillah rezeki Allah yg beri utk anak2 kami..
Now berat badan saya kekal 47kg - 48kg, alhamdulillah dpt balik berat masa bujang. Saya pasti ramai ibu-ibu mengalamai masalah nak KURUS dan SLIM, tapi tak boleh nk diet sangat, nanti production menjunam drop, perut always rasa lapar pulak!
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Sini saya share tips KURUS utk ibu BREASTFEEDING:-
🔶1) MINUM AIR 3-4 LITER SEHARI🔶
Lebih lagi bagus.. Mengikut pengalaman saya 3 orang anak ni, saya minum 6 liter sehari.. Alhamdulillah production meriah dan lemak badan turun laju!!!
🔶2) LEBIHKAN MAKAN SAYUR WARNA HIJAU🔶
Contohnya mcm sayur bayam, sawi dan brokoli.. Bukan saja boleh booster your production susu, malah ianya bantu melawaskan penghadaman kita.
🔶3) IKAN, AYAM & DAGING TANPA LEMAK🔶
Kene ada protein dlm setiap hidangan! Higher protein portion lagi bagus. Makanan sumber protein ni boleh buat anda rs kenyang lebih lama. InshaAllah takde rasa craving cepat sgt nk mengunyah itu ini.
🔶4) LOBAK🔶
Lobak ni tinggi karbohidrat dan kalium which sgt bantu tingkatkan stamina energy mommy while breastfeeding. Kalau lobak putih, mmg tinggi khasiatnya as milk booster, which boleh tambah kepekatan susu badan mommy.
🔶5) KEKACANG🔶
Kaya dengan protein dan mengandungi zat besi. But for mommy yg bersalin secara czer, dinasihatkan ambil kuantiti sedikit dulu, tunggu luka betol-betol sembuh.
🔶6) TELUR🔶
Sumber protein yg sgt tinggi dan mengandungi Vitamin D. Ianya jgk makes u feel full longer, dan khasiat telur ni bantu pertumbuhan sihat utk tulang dan otot-otot yg kuat utk baby anda.
🔶7) BANYAKKAN MAKAN BUAH-BUAHAN🔶
Buah-buahan byk khasiat nya, tinggi antioksidan, vitamin dan zat mineral. Vitamin C dlm buah contihnya, bantuutk sembuhkan luka lepas bersalin. Buah-buahan seperti epal dan pisang bantu utk tingkatkan energy anda supaya cergas dan sihat.
🔶8) MAKAN BIJIRAN PENUH🔶
Contoh mcm oat, beras perang, barli... Ianya kaya dgn nutrient yg bagus mcm protein, vitamins dan mineral lain. So these will help a lot utk bg energy dan stamina utk anda.
🔶9) PRODUK TENUSU RENDAH LEMAK🔶
Antara diet pemakanan yang perlu diambil ialah produk tenusu rendah lemak seperti susu, yogurt, soya dan cheese. Ianya tinggi Vitamin B dan D, and very very good source of calcium.
🔶10) SNACKING!🔶
Ibu yg menyusu ni masalah utama nya SELALU LAPAR! Menyebabkan, mommy asyik nak snacking all the time!!!! So, jgn menyerah kalah dengan snacking! Jgn kantoi kan diet anda dgn snack yg merapu habis mcm kerepek, keropok, coklat, gula2, eskrem, kuih2 manis, kek cheese coklat semua tu!
My suggestion, snack yg high protein, high fiber, low GI or watery base food.. Contoh, kurma segenggam, roti wholemeal sapu peanut butter ke, buah tembikai,buah pisang, buah epal, biskut oats 3 keping, kismis dan kacang badam.
🔶11) MAKAN KERAP SETIAP 2-3 JAM, TAPI 3X jek HEAVY MEAL🔶
Kalau kita makan kerap, metabolisme badan pon akan maintain high and sugar level pon pada paras normal. Ianya akan helps a lot utk uolls turun berat lebih mudah tau! Makan kerap bukan maksudnya kene makan kuantiti banyak ye.. Heavy meal hanya pd 3 main meal iaitu breakfast, lunch and dinner. Di perantara tu snack time, amik makanan kuantiti kecil tapi berkualiti (high protein, low calorie, low sugar dan less oil)
🔶12) MAKAN NASI SEGENGGAM SHJ🔶
Jgn tambah nasi klo still lapar, tambah sayur. Rules nasi segenggam ni mmg dipakai utk semua org yg nk diet. Konsep suku suku separuh! Suku pinggan nasi, suku pinggan lauk, separuh pinggan sayur dan buah.
🔶13) ELAKKAN MINUMAN TINGGI KAFEIN MCM TEH/KOPI🔶
Kaffein tidak digalakkan utk ibu-ibu kalau breastfeeding. Ianya jugak tidak elok utk anak anda yg menyusu badan itu.
🔶14) JANGAN SKIP MAKAN UTAMA🔶
Try your best utk jangan skip makan! Bz mcm mana pon, cuba utk follow waktu makan! Bila kita skip main meal, susu pon boleh drop and berat pon lebih susah turun.
🔶15) TUNGGU BAYI UMUR 2 BULAN KE ATAS🔶
Nak start aktif bersenam boleh, TAPI tunggu dulu sehingga baby anda 2 bulan ke atas. Lepas dh 2 bulan, boleh dh slowly start high intensity workout.
🔶16) KERAPKAN SUSU ANAK🔶
Lebih kerap anda menyusu badan, lebih banyak kuantiti Oz yg susu hasilkan, lebih byk pembakaran kalori berlaku! Malah, BONUS nya...akan lebih banyaaakkk jgk production susu anda sbb konsep Demand and Supply tu.. When we always kosongkan breast, badan bg signal yg high demand for susu, maka nanti badan akan lebihhhh kan lgi production susu, and meriahss laaa susu ibu nanti!
So, keep on beastfeed sekerap mungkin, always kosongkan breast!
🔶17) GET ACTIVE! LAKUKAN HOME WORKOUT. ATLEAST 45-60 MIN🔶
When your baby 2 months old dah, boleh start bersenam. Try jgk squueze time anda for your ME time utk buat workout. Any workout yg u happy to do dan enjoy buat and mudah utk lakukan. It could be Zumba, Jogging, HIIT Workout, TABATA, Swimming, Hiking.. Anything yg u boleh dan suka buat. Kat rumah pon bleh buat workout, there are thousands of videos yg ada kt internet mcm mana home workout! Follow saja.
🔶18) MAKE YOURSELF HAPPY!🔶
Jangan stress, try to always find effort utk HAPPY kan diri dan lari dr negativity! Ada pelbagai cara utk happy like exercise zumba, reading, watch movie or video, tgk rancangan lawak.. Sbb bila kita stress, susu production pon drop, badan pon susah turun berat!
🔶19) JOIN GROUP SUPPORT DIET/SENAMAN🔶
Support system ni very veryyy important tau. Bunyi mcm nothing jek.. Tapi ianya helps a lot utk mommy diet ni. Bila ada geng dan kawan2 yg sama misi, sama target iaitu nk kurus sambil menyusu, kita akan rasa mcm 1 team yg sama2 bg semangat! Takde lah nanti rs keseorangan dan cepat down dek kerana dugaan dan cabaran sekeliling.
🔶20) CARI COACH YG BOLEH BANTU MONITOR ANDA🔶
Dapatkan coach utk bantu anda. Even Ronaldo pemain bola professional pon ada Coach dia! Inikan kita yg tak professional kaannn.. Coach bantu banyak bg tips, semangat dan pantau progress turun berat kita. Takde coach, kita takde guideline, takde cikgu yg tlg peringat kita.
🔶21) ISTIQOMAH. SABAR. TERUSKAN.🔶
Kunci utama utk kurus tak kira lah you breastfeeding mom ke, bukan ke.. Mmg kene ISTIQOMAH! Sebab....journey nk turun berat ni bukan terjadi overnight. Ianya ambil masa more than 1 month.. Berbulanss bulanss okeh! Sbb tu kene isitqomah dan konsisten. Conquer the mental battle! Cabaran utk kawal mental dan nafsu tu... Sbb itulah cbaran TERBESAR anda! Yakin you boleh! InshaAllah segalanya dipermudahkan.
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Kalau saya boleh lakukannya, anda jugak pasti boleh. Saya 3 org semua bersalin secara czer! Semua breastfeeding.. Alhamdulillah.. Berat sekarang maintain 47kg dgn ketinggian 151cm.
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Nothing impossible.. Menyusu badan, atau bersalin czer..anda boleh dptkan berat ideal anda!
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Konsep utk turun berat tetap sama.... Kalori defisit!
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Cuba tips di atas ya. Jangan lupa klik LIKE dan SHARE dgn kawan2.. Mana tau ada yg dpt manfaat dr tips ni!
21 TIPS OF SLIM TIPS FOR MOTHERS TO BREAST BODY
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3 kids, I gave birth czer, and they breastfeed for more than 1 years. Alhamdulillah Allah's provision is given to our children..
Now my weight remains 47 kg-48 kg, thank God I can get back to my weight when I was single. I'm sure that many mothers are having problems with SLIM and SLIM, but can't go on a lot of diet, production will drop, stomach will always feel hungry!
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Here I share slimming tips for mothers who are BREASTFEEDING :-
🔶 1) DRINK 3-4 LITER WATER A DAY 🔶
Better.. According to my experience with these 3 kids, I drink 6 litres a day.. Thank God the production of merrier and body fat is going fast!!!
🔶 2) EAT MORE GREEN VEGET 🔶
For example like spinach vegetable, mustard and broccoli.. Not only can booster your production of milk, but it helps to reduce our digestion.
🔶 3) FISH, CHICKEN & MEAT WITHOUT FAT 🔶
Need to have protein in every meal! Higher protein portion is better. This protein source food can make you feel full longer. InshaAllah I don't have any craving for it so quick to chew
🔶 4) LOCAL 🔶
These carrots are high in carbohydrates and potassium which really helps to increase mommy's energy stamina while breast If carrots are white, the benefits of as milk booster will be high, which can increase the concentration of mommy's body milk.
🔶 5) BEAN 🔶
Rich with protein and contains iron. But for mommy who gave birth czer, it is advised to take a little quantity first, wait for the wound to heal.
🔶 6) EGGS 🔶
A very high source of protein and contains Vitamin D. It also makes you feel full longer, and the nutrients of this egg helps healthy growth for bones and strong muscles for your baby.
🔶 7) EAT MORE FRUITS 🔶
Fruits have lots of nutrients, high antioxidants, vitamins and minerals. Vitamin C in the fruit of the contihnya, helps to heal wounds after delivery. Fruits like apples and bananas help to increase your energy to be fit and healthy.
🔶 8) FULL VIRGIN 🔶
Example like oats, brown rice, barley... It's rich with nutrients that are good like protein, vitamins and other miner So these will help a lot to give energy and stamina to you.
🔶 9) LOW FAT BENUSU PRODUCTS 🔶
Among the nutrition diet that needs to be taken are low-fat dairy products such as milk, yogurt, soya and cheese. It's high Vitamin B and D, and very very good source of calcium.
🔶10) SNACKING!🔶
Breastfeeding mothers are the main problem, ALWAYS HUNGER! Because mommy keeps on snacking all the time!!!! So, don't give up on snacking! Don't catch your diet with a snack that is fooling around with chips, crackers, chocolate, candy, ice cream, sweet cakes, chocolate cheese cake!
My suggestion, snack that is high protein, high fiber, low GI or watery base food.. Example, a handful of dates, wholemeal bread apply peanut butter, watermelon, banana fruit, apple, oats biscuits 3 pieces, raisins and Almond nuts.
🔶 11) EATING EVERY 2-3 HOURS, BUT 3 X only HEAVY MEAL 🔶
If we eat frequently, the body metabolism will also maintain high and sugar level at normal level. It will help a lot for you all to lose weight easier! Eating frequently doesn't mean having to eat a lot of quantities.. Heavy meal is only at 3 main meal which is breakfast, lunch and dinner. In the middle of snack time, take small but quality quantity food (high protein, low calories, low sugar and less oil)
🔶 12) JUST EATING RICE 🔶
Don't add rice if you're still hungry, add vegetables. Rules of this handful of rice are used for everyone who wants to diet. Quarter half concept! Rice tribe, dish tribe, half plate of vegetables and fruits.
🔶 13) AVOID HIGH DRINK CAFEINE LIKE TEA / COFFEE 🔶
Kaffein is not encouraged for mothers if breastfeeding. It's also not good for your child who is breastfeeding.
🔶 14) DON ' T SKIP EAT MAIN 🔶
Try your best not to skip eating! No matter how busy it is, try to follow the food time! When we skip the meal, the milk can drop and the weight is harder to lose.
🔶 15) WAIT FOR BABY 2 MONTHS OLD AND ABOVE 🔶
If you want to start actively exercising, BUT wait until your baby is 2 months and above. After 2 months, can slowly start high intensity workout.
🔶 16) PURPOSE CHILD MILK 🔶
The more frequent you breastfeed, the more quantity of Oz whose milk is produced, the more calorie burning happens! In fact, the BONUS... will be more than the production of your milk because of the Demand and Supply concept.. When we always empty our breast, the body gives signal that is high demand for milk, then the body will increase the production of milk, and merrier laaa mother's milk later!
So, keep on beastfeed as often as possible, always empty your breast!
🔶17) GET ACTIVE! LAKUKAN HOME WORKOUT. ATLEAST 45-60 MIN🔶
When your baby is already 2 months old, you can start exercising. Try squueze your time for your ME time to workout. Any workout that you are happy to do and enjoy and easy to do. It could be Zumba, Jogging, HIIT Workout, TABATA, Swimming, Hiking.. Anything that you can and like to do. Workout at home, there are thousands of videos on the internet how about home workout! Just follow.
🔶18) MAKE YOURSELF HAPPY!🔶
Don't stress, try to always find an effort to make yourself HAPPY and run away from negativity! There are various ways to be happy like exercise zumba, reading, watch movie or video, watch funny plans.. Because when we're stressed, the milk production also drops, the body is also hard to lose weight!
🔶 19) JOIN GROUP SUPPORT DIET / EXERCISE 🔶
Support system is very very important. Sounds like nothing.. But it helps a lot for mommy to diet. When there are gangs and friends who have the same mission, the same target is to slim down while breastfeeding, we will feel like 1 teams that give us the same spirit! There's nothing to feel alone and quickly down the deck because of the challenges and challenges around.
🔶 20) LOOK FOR COACH THAT CAN HELP YOUR MONITOR 🔶
Get a coach to help you. Even Ronaldo has a professional football player! This is us who are unprofessional.. Coach helps a lot of tips, spirit and monitor our progress to lose weight. There's no coach, we don't have guidelines, no teacher who helps us remind us.
🔶 21) ISTIQOMAH. PATIENT. KEEP IT ON. 🔶 🔶
The key key to slimming down doesn't matter if you're breastfeeding mom, isn't it.. You really need ISTI Because.... the journey to lose weight is not happening overnight. It takes more than 1 month.. Monthly months, okay! That's why you need to be isitqomah and consistent. Conquer the mental battle! Challenge to control the mental and lust... That's why your biggest challenge is! Confident that you can! InshaAllah everything is eased.
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If I can do it, you can do it too. I'm 3 people who gave birth czer! All breastfeeding.. Thank God.. Weight now maintain 47 kg with 151 cm height.
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Nothing is impossible.. Breastfeeding, or giving birth czer.. you can gain your ideal weight!
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The concept of losing weight is still the same.... Deficit calories!
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Try the tips on the top. Don't forget to click LIKE and SHARE with your friends.. Who knows there are benefits from these tips!Translated
eating less sugar benefits 在 Coach Anuar Facebook 的最讚貼文
17 TIPS KEKAL KURUS SIHAT DI HARI RAYA
Tips #1
Jangan tak beraya pulak!
...Continue Reading17 tips to stay healthy on Hari Raya
Tips #1
Don't celebrate Raya!
After fasting for 30 days, what's wrong with us celebrating raya with family and friends on Hari Raya. The reward of self is still necessary. There's no problem to eat but don't eat too much..
Enjoy the dishes of lemang, Rendang, cakes etc but let it be in simplicity.
But don't celebrate raya for 30 days!
Yes, it's considered celebrating raya throughout the month of syawal but that doesn't mean you have to eat without limits every day.
After give yourself on the first 1-2 Raya, make sure you care more about the choice of food & drinks when visiting open houses.
Tips #2
Remember the rules of 20 minutes!
That's the time it takes to feel keyang after the first feed. Here, eat slowly or set the size of food so that you don't eat
Too much.
Like the Sunnah of the prophet, stop eating before full.
Eat a little bit..
When visiting an open house, the house host will always ask you to add, add and add more. Again if it is
You spend a few hours in their house. Here, eat a little, stop sekietika, eat a little more and repeat. This will satisfy the host's heart and also reduce the amount of calories intake.
Hari Raya or aidilfitri is the day to celebrate the victory against and educate lust. Continue the education in Ramadan, according to the guidance and teachings of the Quran, which calls for us to be simple, full of gratitude celebrating aidilfitri.
Tips #3
Remember... compulsory to have a healthy and balanced breakfast first!!
Why do you want to have breakfast? Wait for it to eat more??
Isn't it adding more calories?
Yes and no! Breakfast is the most important meal time. It provides our stomach to be full so it helps to control the lust and amount of calories intake.
This is important again when you are on the way back to the village or on the highway.
Tips #4
Don't start with dessert / sweets!
This is my practice for every open house. I will always start with a balanced meal (real food, not process food) first before eating cakes and raya cookies.
With this method, I make sure there are good benefits before eating bad calories. Remember, keserderhanaan is important.
Tips #5
Identify Your Hari Raya favourite menu calories!
To Avoid weight loss this raya season, you need to identify your favorite food calories.
Why? If not, it's hard to control the amount of calories intake. Now you have a feeling of 'Self-aware'
Source of calories? Refer back to the food calories that coach always gives. Or can google or ask in coaching group 👍
Tips #6
How Many Raya cookies do you want to eat?
Ah Yes, the raya cookies are really interesting!! All sorts of shapes, colors, order and taste 😍
Don't want to eat at all right?? The important thing is here is the quantity of quantity
A Biscuit Full of fat + a simple sugar + it doesn't satisfy - from the type of bad calories, high fat!
For example:
1 X Raya cookies contains 40 calories, if you eat 10
400 kcal. That's just one house.
If 50 houses are breaking fast throughout the month of syawal, it's already 20,000 kcal or 2.6 kg! 😱🙈
Tips #7
Concept of 10:20 days
This turns to the concept of self-reward on Hari Raya. Choose the first 10 days only for self-give (usually the first 2-3 days of raya only and the weekend that is usually full of open houses).
20 days left of syawal month, let the day be the most important of choice
Healthier Food and lifestyle 👌
Tips #8
The Word " is enough..."
As a guest, we are often stressed to try all the dishes and cakes provided. But actually don't have to eat everything that's available.
Some Tips:
• Ask the host about the number of dishes that are about to be served. This allows you to plan and budget the amount of intake for every meal.
Don't forget to ask about dessert. If there is, it will be a budget too.
• The word " Enough ". If you feel satisfied and enough with the number of taking of dish served, it is not wrong we say " enough ", but the one who asked it will be your mother-in-law 😬😆
Tips #9
Drink Plain water
For me, the specialty and the of Hari Raya is located on original food such as ketupat, lemang etc and not on a colorful drink of sugar and flavor.
So to avoid wasting calories from drinks, drink plain water
Or drinks that are not calorie
Like Coffee-O-empty, Tea-O-empty, green tea etc.
About:
If you drink 2 x
Sweet Water Glass in every open house (total calories 1 x glass say
In 60 kcal), if 50 houses are open = 6,000 kcal or almost add 1 KG.
Tips #10
Remember protein!
I believe that 99 % of open houses will be a dish of beef rendang which is a good source of protein. Only it comes with fat because of the way it's cooked 😅
But it doesn't mean that it's only from rendang. The most important thing is to try to increase protein intake when visiting an open house.
Why?
• Protein is more satisfying.
• in many delicious Hari Raya Food, are berkarbohidrat (Lemang, ketupat, biscuits / flour, cakes, cakes etc)
But if possible, choose the rendang part that is
Less fat and if you have chicken, choose the chest part.
Is there a hose for fish during raya? 🤔
Tips #11
Don't add the gravy.
If you are love rendang meat try to avoid intake of "gravy" because it is rich with coconut milk that is full of fat.
Even if you eat soup, reduce "gravy" if it feels salty because of your excessive salt intake levels of body water - the result is fat.
All sorts of gravy will be served, Soto the gravy, gravy with sambal, peanut sauce to eat with satay or ketupat rice himpit, and more.
Tips #12
5-7 meals / open house a day
If it's the coach's day, the coach encourage it
You eat 5-7 small meals every day in a meal plan and this is not different from the festive season.
If you visit 5 open houses one day, make it
Every visit is as a meal (it's free). So the distance between every open house may be 2-3 hours. But anything starts with a balanced meal.
But even if it's limited, make sure you know how to adapt. An example of eating 5 x compared to 7 x, the amount of calories a day is still the same. So even for an open house, make sure you have a budget of calories all day to avoid eating too much.
Planning is important!
Tips #13
Workout at home open!
How is that?? If food is a source of energy, we need to find a way to remove the relevant energy so that it will not be kept as fat.
Here, try to practice the following "exercises" to burn as much as possible calories:
• Walking around the house.
• Standing while socializing with guests.
• Play with the little kids.
• Park your car is a little far away. This will definitely make you home later (no car stops your car)
• Try to help the host with what can be helped.
• Playing Firecracker (heart heart adrenaline)
• laughter burns calories.
Tips #14
Fasting six
This turns to the concept of 10:20 (TIP #7) where you celebrate (Self-give) for 10 days throughout the month of syawal and only 20 days left for a better choice.
So here, the fasting 6 is suitable for inserted in the 20 days of that good choice.
Even you get a reward, insyaallah. That's great.. Take this opportunity!
Tips #15
Bored?
Eating vegetables!
Sometimes we eat not because we're hungry but because we're bored or entertaining the conversation.
That's where our hands are itchy to eat what's in front of our eyes.
Here, try to "flirt" with vegetable food (Cucumber, carrots etc) because it is not only rich with fiber but also very low calories.
More Fiber & fiber.
Essential Fiber intake controls the digestion rate of blood glucose and also helps to control the appetite.
An example of food that is berfiber? Vegetables, fruits, bijiran oats and wholegrain. Dates are also a good source of fiber. But don't eat too much because other than vegetables, it's all calorie too.
Tips #16
Start your fitness program!
If you're like me, during my fasting month I rarely exercise, so I'm sure to kickstart the fitness program ASAP. Sometimes as early as the second eid is better.
This directly gives the spirit to control the whole diet because if not, make sure your efforts are working hard to spend time sweating and exercise.
Tips #17
Ramadhan Vs Raya
If you manage to reduce 3 kg throughout the month of Ramadhan, try not to add more than 3 kg throughout the month of syawal. If you succeed, then the combination of Ramadhan + Syawal should help you control the weight.
Love if the effort to decrease the weight of the fasting month is removed so easily with the aidilfitri celebration.
But don't celebrate Raya!
Unless you are looking forward to sports events like sportsman and athletes, Hari Raya is not a diet day or day to start a workout program.
Let us enjoy a glorious day with our beloved family and delicious dishes.
But most importantly, don't go overboard and remember the simplecity and self-Health.
Selamat Hari Raya Aidilfitri!
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Please comment 'thank you coach' if this article is useful to you.Translated
eating less sugar benefits 在 Joanna Soh Official Youtube 的最佳貼文
Is Oil Bad for You? 10 Best & Worst Cooking Oils.
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Watch Next, Fitness & Nutrition Videos: https://youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Are you confused when it comes to the different types of cooking oils? Which type of oils are healthy? Is it better to cook with coconut oil, olive oil, or no oil at all? Which oils should you avoid? How do you use oil when you're on a diet and cooking? And what are the benefits of cooking with oil? To make cooking and dieting less confusing for you, I’m going to share with you 10 most common cooking oils either to add into your diet or to avoid!
Watch More Joanna Soh:
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The cooking oils I discuss in this video:
1) Olive Oil
2) Coconut Oil
3) Avocado Oil
4) Flaxseed Oil
5) Grapeseed Oil
6) Sesame Oil
7) Canola Oil
8) Peanut or Groundnut Oil
9) Sunflower Oil
10) Vegetable Oil
_________________
HERE ARE OTHER USEFUL VIDEOS TO GUIDE YOUR HEALTH AND FITNESS JOURNEY:
How to Quit Eating SUGAR (7 Effective Steps)
https://youtube.com/watch?v=RyQi44hLbKQ&t=2s&index=62&list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
How to Know You're Addicted to SUGAR (5 Signs)
https://youtube.com/watch?v=Wj9xJ4j0hZg&index=60&list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
10 Hacks to REDUCE FOOD WASTE & Save Money
https://youtube.com/watch?v=7xLJdYBZHD8&t=276s&index=24&list=PLyP8pbBMxcsi0q6PZ46QL1vHWQvxznw5Z
11 Healthy Foods That Can Make You GAIN WEIGHT
https://youtube.com/watch?v=r1LgRCjXJOY&list=PLyP8pbBMxcsi0q6PZ46QL1vHWQvxznw5Z&index=40&t=0s
Why Asians Are Slimmer (9 Weight Loss Tips)
https://youtube.com/watch?v=WS6xX72aM5E&list=PLyP8pbBMxcsi0q6PZ46QL1vHWQvxznw5Z&index=53&t=0s
How to Workout & Eat According to Your MENSTRUAL CYCLE & Lose Weight
https://youtube.com/watch?v=PBd2CZC-JIE&index=50&list=PLyP8pbBMxcsi0q6PZ46QL1vHWQvxznw5Z&t=143s
About Joanna Soh:
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach with over 8 years of experience. Joanna's channel is all about encouraging people to live their healthiest lives through proper nutrition, fitness and workouts, and education.
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eating less sugar benefits 在 Joanna Soh Official Youtube 的最佳貼文
♥ Hi my lovelies, I’ve made the commitment to drink more water. I do struggle to just drink plain water on its own. So I’ve been adding chia seeds into my water and the benefits to my body have been incredible!
♥ Try them out, Snap & Share with me! Tag me @JoannaSohOfficial #JSohRecipes LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
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Benefits of Chia Seeds
1) Chia seeds are naturally low in carbs and high in fibre! 2 tbsps. provide you with the 11g of fibre, which is almost half of the daily recommendation.
2) Because of all the fibre, chia seeds can absorb up to 10 times their weight in water, becoming pudding-like and expand in the stomach when eaten, which keeps you feeling fuller for longer.
3) Hence, it’s often recommended to those who want to lose weight, curb hunger and reduce food portion.
4) The high fibre content will also provide you with sustained energy throughout the day.
5) Consuming chia seeds prior to workout can also boost workout performance for up to 90 minutes. Instead of consuming those sugar-laden energy drinks, eat chia seeds instead.
6) Chia seeds are also ranked amongst the top plant based source of protein, omega-3 fatty acid and calcium.
__________
Simple mix in about 1 tbsp. of chia seeds to 2 cups of liquid of your choice. Let it sit for about 15 minutes or overnight for the chia seeds to expand. If you want to, you can either sweeten with a little bit of honey or maple syrup, add lemon slices or ice cubes and enjoy them chilled!
Chia Coconut Water
1. 2 cups Coconut Water
2. 1 tbsp. Chia Seeds
Chia Green Tea
1. 2 cups Chilled Green Tea
2. 1 tbsp. Chia Seeds
Chia Fruit Juice
1. 2 cup 100% Fruit Juice
2. 1 tbsp. Chia Seeds
Chia Coffee
1. 2 cups Chilled Coffee
2. 1 tbsp. Chia Seeds
_________
MORE VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
10 Food Hacks to Eat Less! (+Lose Weight)
https://youtu.be/_gENF8iiIOg
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How to Stop Overeating: 7 Types of Hunger
https://youtu.be/RLnKz7WbFdU
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5 Must Eat Food for a Flat Tummy
https://youtu.be/SQoFM6EoQQ8
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https://youtu.be/ge9TYh2ZUGg
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My Weekly Food Shopping (Healthy Grocery Guide)
https://youtu.be/6F2qWnBFHRw
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https://youtu.be/Va9qn4kx1ow
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How to STOP Binge Eating for Life
https://youtu.be/g5OxbOUqb4I
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Healthy Ways to Deal with Period Cravings
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https://youtu.be/o3X42uXHJ2g
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How to Eat & Exercise Correctly According to Your Body Type
https://youtu.be/IOHVzKOoCW0
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Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
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