The Surprising Benefits of Walking that You need to Know

5 steps to lose weight

Losing weight is recommended if you are overweight and obese because it can increase risks for disease. Hopefully, those steps are helpful.

5 Simple Tips to Maintain Healthy and Slim Body

Tip 1  You must exercise to burn calories

To maintain slim body, you not only need to watch the amount of calories intake but you must exercise to burn excess calories. Physical activity is the most effective way to keep your body in the best shape yet healthy. Try to exercise at least 150 minutes weekly. If you are overweight and obese and want to lose weight and achieve your ideal weight you may need to exercise up to 300 minutes a week.

Tip 2  Eat when you're hungry not when you want

Watch your food intake, eat enough and right. You have to manage your eating behaviour if you demand a slim body. Eat slowly and mindful eating to determine your level of fullness, instead of rushing down your meal until your stomach stretch. It takes about 20 minutes to signal your brain that you are full. Concentrate while eating and avoid distraction such as using a smartphone, watching TV or talking to others while having a meal. Beside, drinking a glass of water before meal also helps to reduce the amount of food intake, since it make you feel full and may reduce the chance of overeating. Also, try to avoid any cues of overeating. 

Tip 3  You are what you eat

Being healthy is also about eat right. Never skip your breakfast! Start your day with healthy breakfast speed up your body metabolism, allow your body to burn more calories throughout the day. Choose healthy carbs, leaner protein and eat more fruits and vegetables. They can keep you satisfied longer and keep your body in shape. Avoid processed food and sugary food that have imbalanced nutrition. Do not waste your calories on unhealthy food!! Choose wisely.

Tip 4  Sleep enough!

Sleep is essential in helping you maintain good body health. Inadequate sleep affects the production of your hunger hormone, leptin and ghrelin level, which make you hard to stick to optimal portion sizes and might increase your food intake up to 30%! Recommended sleep duration is 7-9 hours per day. You may try to use tracker to keep tracker sleep duration.

Tip 5  Free from stress

When stress is not managed well, steroid hormone such as cortisol will be released by the body. Disorders of cortisol production will make your body perceive that you might be starving, hence it will hoard the fat into the abdomen, where it has more cortisol receptors. What's more, stress will increase appetite, make you crave for sweet food as sugar can stimulate your brain to release chemicals that make you conform. You may find relaxing exercise help to manage stress. Share problem with others also might help as well.     

Short and long-term energy intake patterns and their implications for human body weight regulation

Abstract view

Adults consume millions of kilocalories over the course of a few years, but the typical weight gain amounts to only a few thousand kilocalories of stored energy. Furthermore, food intake is highly variable from day to day and yet body weight is remarkably stable. These facts have been used as evidence to support the hypothesis that human body weight is regulated by active control of food intake operating on both short and long time scales.

The study demonstrate that active control of human food intake on short time scales is not required for body weight stability and that the current evidence for long term control of food intake is equivocal. To provide more data on this issue, the study suggest for developing new methods for accurately measuring energy intake changes over long time scales.

They propose that repeated body weight measurements can be used along with mathematical modeling to calculate long-term changes in energy intake and thereby quantify adherence to a diet intervention and provide dynamic feedback to individuals that seek to control their body weight. Thus mathematical modelling of human metabolism and body weight dynamics suggest that the large day to day variations in energy intake are irrelevant for body weight regulation. Rather, persistent changes in energy intake can lead to substantial weight changes over long time scales.


 
Fig.. Schematic of a method for personalized model-based feedback control of body weight. Using individual anthropometric and demographic data, a personalized mathematical model of metabolism is created to plan a lifestyle intervention to achieve a goal body weight in a specified time frame. By monitoring body weight and physical activity repeatedly, adherence to the intervention can be calculated and used iteratively to provide quantitative feedback regarding revised body weight predictions or changes in the prescribed intervention required to achieve the body weight goal.

Reference abstract: Chow, C. C. and K. D. Hall (2014). "Short and long-term energy intake patterns and their implications for human body weight regulation." Physiology & Behavior 134: 60-65.

The link between sleep and weight gain

Everyone love to sleep silently and we all need to get a good night's sleep. Sleep well make us to feel refreshed, energized, and ready to conquer the world. But when don't get enough sleep, we feel fatigued, sluggish, and irritable. Sleep deprived daytime sleepiness and effect our job.

Adults should get between seven and nine hours of sleep each night. Yet, we sleep less than that. Adequate sleep restores us physically, mentally, and emotionally. In a nutshell, sleep is essential to our short and long term health. Okay that is huge benefits of sleep. What we would like to focus is that research shows that sufficient sleep plays an important role in weight management and decreasing the risk of metabolic disorders such as insulin resistance and diabetes as well other sleep-related problems.

Sleepiness is regulated by the physiological need for sleep, yes we do need sleep, our body to get sleep also combined with the body's circadian rhythm (also known as the biological clock). Many factor can cause a shift in normal circadian patterns include sleep patterns (eg, sleeping during daylight hours), light, exercise, meal times, temperature, and exogeneous melatonin. Okay, the circadian disruptions, can lead to various hormonal and metabolic changes that result in obesity, diabetes, and even decrease life expectancy.

Some studies have shown a relationship between short sleep and weight gain. Research also has found that higher BMI is strongly linked to short sleep in children. Besides, sleep quantity and quality have been shown to play role in regulating the hormone ghrelin, known as hunger hormone that controls appetite.

Healthy weight

Preventing weight gain

Lovely greetings from us!!!

Remember handsome boy and beautiful sister, preventing weight gain while you still in healthy weight is very important. So now you need to start planning to stay at healthy weight. Healthy weight is where your BMI is still in normal range. Otherwise if you are overweight but still not planning to lose weight, therefore preventing further weight gain should be your goal. You need to bare in your mind, the goal is healthy weight.

How old is you now??? 20, 30, 40???  Whatever it is, as we age, our body composition gradually shift, the proportion of muscle decrease and the proportion of fat increases. With this shift, our body metabolism slows down and making it easier to gain weight. Muscle decrease also when people become less physically active, increasing the risk of weight gain.

But, forget all about the chances and risk of weight gain. Now we focus on preventing the weight gain. The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. Why good eating habits??? Because habits will change overall of your diet. Without good habits, soon healthy diet fail, especially when you not ready to change your habits or you don’t want to change. Yeah!! Changing habit is very difficult, but you the only one whose make the decision. Please put this in mind, or mind about it, haha just the same, by avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, T2DM, high blood pressure, osteoarthritis, and some forms of cancer.

The right eating plan

What is right eating plan??? You can follow the food pyramid or Malaysian healthy plate. A lot of eating plan, that is some of them. We have the DASH diet even though its design for hypertension, but benefits to normal people, we also can follow Mediteranean diet. The goal is to make a habit out of choosing foods that are nutritious and healthful. Most of eating plan, guide you to choose healthy foods, that provide all the essential nutrients needed to the body.

To prevent weight gain, then you’ll want to choose foods that supply you with the calories to maintain your weight. Every people’s calories vary accordingly, its depends on your weight, height, age, sex, and activity level. There will be calculation involve.

Get Moving!

Before we getting too old to be physically active, better to start now. In healthy eating plan, an active lifestyle will help you to maintain your weight. This will help you to burn excess calorie, this makes it more likely you’ll maintain your weight. Physical activity is integral part of weight management, it’s also vital part of health in general. It keeps your body fit, and more confident. Beside physical activity also help in reducing the stress. Regular physical activity can reduce our risk for many chronic disease and it can help keep your boy healthy and strong.

Self-monitoring

How frequent did you weight yourself?? Every day, every month, year?? As you want to maintain weight or prevent weight gain, you may also find it helpful to weight yourself on a regular basis. 1-2 times in a month. If you someone whose gain weight fast, check it once in weeks. With these strategies, you make it more likely that you’ll catch small weight gains more quickly. If weight is detected check this!!

·         Has my activity level changed?? Or drop??

·         Am I eating more than usual? Then you can keep food diary for a few days.

If you find yourself, where the problem, either you’ve decrease your activity level or made some poor food choices, make a commitment to yourself to back on track. Planning your reasonable goals which may help you get more physical activity and make better food choices.

The end….LOL

Apple Cider Vinegar for Weight Loss

ACV

The main component in ACV is Acetic acid which may interfere with the body's ability to digest starch. Studies show supplementation with ACV help lower the blood glucose levels. 

"Supplementation of a meal based on white wheat bread with vinegar reduced postprandial responses of blood glucose and insulin, and increased the subjective rating of satiety." E Ostman, et al,2005Vinegar Supplementation

With that, supplementation with ACV before meals, reduced postprandial responses and increase satiety. Therefore, it is seen to promote weight. As ACV is acidic, choose with label 5% acidity which is considered low acidity and tolerable to consume. As the acidity can cause teeth erosion and trout pain. Right doses is important since ACV is acidic, try to mix 1 Tbsp ACV with 8oz of water. Regular consumption with dietary modifications will show positive weight loss.

Anti-obesogenic effect of apple cider vinegar in rats subjected to a high fat diet

The study by H Boderbale, et al(2016).https://www.ncbi.nlm.nih.gov/pubmed/27209492 Study shows significantly decrease in body weight and food intake. Besides, it also decreases serum glucose levels  and improves the serum lipid profile by reducing plasma levels of total cholesterol, TG, LDL-c , VLDL and the total lipid, and increasing HDL-c. Apple cider vinegar  proves in the study to have a satiating effect, antihyperlipidemic and hypoglycemic effects, and seems prevent the atherogenic risk.

Weight loss plan

Weight loss

Nowadays, abundances of weight loss supplements, detox diets, and surgery available across the world. All is for weight loss plan. Of course, the result is losing weight. The reason many use this weight loss plan because they want the quickest result. We need to think back, to gain weight, become overweight and obese is require time, not a day, but period of time which depends on an individual. Therefore, same like weight loss, we need time and period to archive our dreams weight. Remember, the key of success is proper planning. Though following very low calorie may result in rapid weight loss in the short term, slow and steady wins the weight loss race. The most successful weight loss plans combine diet, exercise and behavioral therapy.

First, you need to identify the problem. though every person has a different situation, so
the approach to losing weight depends on the individual. Some of these behaviors are commonly facing by us:

• Eating too many foods and beverages with added sugars and solid fats/condensed milk/creamer.
• Eating too many refined grains
• Eating big portions
• Skipping meals
• Frequently eating outsides
• Grazing all day on high-calorie snacks
• Eating for emotional reasons
• Eating in front of a screen such as mobile device or television

Therefore, the best way to lose weight is to change the habits that are causing extra weight. This is where behavioral changes took place. For the best results, pick one habit at a time to change. For example, limiting sweet and cutting out fried foods or only eating out once a week. Replace those old habits with new good habits, such as eats fruits as snack and engage in exercise classes.

Keep track is very important so that your weight loss plan is working. Studies show people who self-monitor their meals lose more weight and keep it off. Do not measure your weight daily as it might not show result, but end up you gonna stress out yourself. The most successful "loser" tend to weight about once a week.

So, diet, exercise and behavioral changes that works together can give sinergistic effect for weight loss plan. Do not hurry to see the result. If you failed to change habits, in long term you'll gain weight or just at your current weight. Be patient and do not stress, as stress failed your weight loss plan. Be positive and keep calm.

This article is review from http://www.eatright.org/resource/health/weight-loss/tips-for-weight-loss/what-a-healthy-weight-loss-plan-really-looks-like

Jom Kurus!

KURUS SECARA SIHAT

Assalamualaikum.

Ramai di antara kita yang ingin tubuh badan yang cantik ataupun kurus. Terutamanya golongan wanita. Kurus tu cantik ke?? Sememangnya kita harus mengawal berat badan kita daripada menjadi berlebihan berat badan atau obesity. Berat badan yang ideal dapat mengawal daripada mendapat penyakit kronik seperti tekananan darah tinggi dan kencing manis. Namun ramai yang ingin kurus bukannya untuk menjaga kesihatan tetapi lebih kepada untuk kepuasan diri sendiri iaitu untuk kelihatan menarik. Walhal, pelbagai cara mudah diambil untuk mendapatkan berat badan yang diingini seperti mengambil pil kurus, diet yang ekstrem, senaman melampau dan sebagainya. Cara penurunan berat yang cepat ataupun "crash diet" tidak bagus untuk kesihatan. Selain itu, selepas berhenti melakukan rutin tersebut berat badan akan naik berkali ganda. 

Proses penurunan berat badan memerlukan kesabaran dan masa yang agak lama. Kurus secara sihat lebih menumpukan kepada gaya hidup sihat berbanding diet ektrem ataupun pengambilan suplemen. Penurunan berat badan sebanyak 0.5-1 kg seminggu sudah cukup. Ini dapat dicapai dengan pengurangan sebanyak 500-1000 kcals dari diet harian berdasarkan keperluan badan. Diet hendaklah menfokuskan kepada pilihan makanan sihat seperti produk tenusu rendak lemak, buah-buahan dan sayuran, bijirin penuh dan kekacang. Cara yang terbaik ialah mengambil makanan mengikut waktu makan dan dalam kuantiti yang ditetapkan. Diet perlulah seimbang, pelbagai dan bersederhana. Anda boleh berjumpa Dietitian untuk mengetahui kalori yang perlu diambil dalam sehari beserta menu makan. Pemilihan makanan yang sihat merupakan langkah yang paling bijak untuk diet yang seimbang. Badan akan mendapat nutrient sepenuhnya daripada pemakanan yang seimbang. Walhal,kaedah seperti berpuasa untuk diet tidak bagus kerana penyekatan kalori menyebabkan badan tidak mendapat nutrient secukupnya.

Selain makan secara sihat, senaman adalah cara yang terbaik untuk membakar kalori. Mulakan senaman dengan intensiti rendah untuk menyesuaikan diri seperti berjalan laju, jogging dan turun naik tangga. Senaman selama 120 minit seminggu amat disarankan untuk mengurangkan berat sebayak 0.5-1kg seminggu. 

Semoga berjaya. Positifkan diri, dan bersabar. Insyaallah.