Pick a diet

The low fat gurus said certain fats are ok while the low carb components are beginning to endorse wholegrains. With every new guideline and selling, each diet has FOUR BASIC RULES for healthy diet : -

• consume carbs in the form of wholegrains and fibre
• avoid trans fats and saturated fats
• eat lean protein
• fill up on fruit and vegetables.

The low-carb south beach diet, ie. now esopouses the virtues of eating the Mediterranean way - including lots of carbohydrate - rich fruit and vegetables.

Let's see what is low-calorie diets, low-carb diets, low-fat diets.
Low calorie diets are your are eating lot of fruit, leafy greens which help keep you feeling full
Low carb diets are more emphasize on good carbs, such as fruit, veggies and wholegrains
Low fat diets are taking good fat from olives, avocado and nuts, or even red meat occasionally.

The key of all of this, of course, is moderation rather than deprivation - eating in a way you can live with. STAY FIT AND HEALTHY!

Weight Gain Excuses

When the weight gain in our body, as a human, we always find excuses saying that " i have low metabolism" or "genetic" & etc. No matter what your excuses are for over weight, your diet is always related to your weight problem, BECAUSE YOU ARE WHAT YOU EAT.

Below are some of the suggestions for you to overcome your excuses which i find are useful : -

Excuse 1 : I don't have the time to organise nutritious meals everyday

Actully, you can still eat healthily even when on the run. Prepare a packed lunch the night before, such as chicken and salad wholemeal sandwich, or, have a snack bar as your breakfast to avoid an empty stomach.

Excuse 2 : I only have time for fast food lunches

Fast food lunch is popular among working adults. Fast food is high in sodium and fat, with the soda drink relatively high in sugar. This will increase the risk in becoming fat or overweight. It is encouraged that working adult should choose healthier food ie. low-fat yougurt, tuna flakes, almonds, low-sodium soups and fruits

Excuse 3 : I feel empy if i don't consume rice or noodles

Rice and noodles are asian favourite. white bread, noodles adn white rice are rich in refined carbohydrates which are considered bad carbo as it can cause a sudden surge in blood sugar.

Whole gains, vegetable and fruits also contains carbo, but these are good carbo.

To control yourself from overeating carbo, add protein to each meal ie. fish, tuna, eggs or soy tunas

Excuse 4 : I have to attend many social gatherings. I can't lose weight in that type of environment

Eating consistently and moderation are important in this. Exercise and healthy diet are more crucial than attending many social gatherings. Do everything moderately will ensure you are having a healthy lifestyle.

Who tend to get High blood pressure and hypertension?

Who will be the easily trapped by high blood pressure / hypertension?
The people who are in the groups below must be extra careful and take more precautions than others.

Age
The older one gets, the higher the risk is

Gender
Men generally have greater risk than women

Heredity
The likelihood is higher if a family member has it

Salt intake
Those who like to have salted food, high in sodium will result water retention and increase blood volume and ressure in the blood vessels

Overweight
BMI of 25 - 29.9 indicates overweight, while above 30 indicates obesity. (Refer to calculation of BMI in "Are you part of obese". High BMI will cause the rise of blood pressure.

Stress level
Stress will narrow blood vessels and increase blood pressure

Lack of exercise
Those inactive group will be easily trapped in obesity and cause to hypertension

Alcoholic
Excessive alcohol intake will tend to raise blood pressure. It will damage the walls of blood vessels.

Smoker
The contents of cigarette will tend to increase the blood pressure.

Inadequate quality sleep
Inadequate sleep will definitely increase stress and affect the pressure in your blood.

In couclusion, if you want to avoid the risk of high blood pressure or hypersion, you should take the below initiatives: -

• cut down sodium intake
• lose weight even little as 5% - 10% of your weight which match to the healthy BMI
• Practice relaxation or meditation
• exercise regularly
• limit alcohol intake
• quit smoking
• sleep well

Notes : The usage of medication ie. oral contraceptive pills, painkillers and diet pills will raise blood pressure.

In view of high blood pressure or so called hypertension is very common in the world, we should take initiatives to stay away from whatever will cause this sickness for a healthy lifestyle and happy living.

How to lose fat effectively?

I found this video is very useful and you might be interested in, so i uploaded here and to share with you how to lose fat effectively. It just take you 3 mins... Check it out!

How to lose fat fast?

Erasing fat is everybody dream, but how? These are some tips for you. In a month, you willl feel lighter, tighter and energetic than ever. You want to have stronger, slimmer and sleeker silhouette? Do three 25-minute cardio sessions a week.

Choose any of the proposed workout 3 times a week. You have choices as follows : -

Workout 1 : Get slim and gain energy
Start at level 4 or 5, warm up for 5 minutes at a moderate pace. Then increase your intensity to level 6 or 7 and hold that for 15 minutes. Cool down at level 3 or 4 for 5 minutes.

• Calories burned : 114 -120 for walking and 270 - 280 for jogging
• Make it harder? add 5 minutes at level 7 or 8 to the 15-minute sustained effort for a 30-minute workout.
• Make it easier? substract 5 minutes on the above

Workout 2 : Fight stubborn flab

Start at level 4 or 5, warm up for 5 minutes at a moderate pace. Go faster for 2 minutes, working at level 6 or 7; then recover for 4 minutes at your level 5. Repeat the entire 6-minute cycle twice for a total of 3 times. Cool down at level 3 or 4 for 5 minutes.

• Calories burned : 100-280
• Make it harder? Up the intensity of you go-faster bursts to an 8 or a 9
• Make it easier? Adjust your intervals to a 1-minute burst, 5-minute recovery.

Workout 3: Speed up your slim down
Cruise at level 5 for 10 minutes. Maintain your pace and do intervals for 12 minutes. Add resistance or hills for 1 minute so you're working at level 6 or 7; Lower the resistance or hills and recover for 2 minutes at level 5. Cool down at level 4 for 3 minutes.

• Calories burned : 120-300
• Make it harder?Afjust your intervals to 2 minutes high intensity, 1-minute recovery. As a rewards : more calories burned.
• Make it easier? skip the final intervals and cool down for 3 more minutes.

Have a nice 3 25-minute a week workout to see your slimmer body...

Can i sweat my fat out in a steam room / sauna?

Sauna and steam bath are very popular nowadays, as a place of relaxation, weight loss, detox and etc. What are you using it for?

Our body weight consists of water, fat, muscle tissue and etc. Fat is fat only. Naturally, in the sauna or steam room, we would feel that alot of sweats on our body. You might feel that it is abit oilly and you would think that it is our body fat.

Actually, the excess sweating is not body fat, it is only WATER. You might find that you have weight loss. Yes, you are right. This will slightly reduce your weight due to the loss of water in your body. Such weight returns when you consume fluid.

You might two and a half pounds in a session in the steam bath and you will replace it with drinking more water as you feel dehydrated. The worriying scenario is, in order to clear your thirst, you will take sweet or high calorie drinks instead. Eventually, you will end up gaining more fat than the weight loss that you are planning for.

Sauna and steam bath is good for detox for flushing out the toxins, however bear in mind, replace your dehydration with water or sugar free juice to keep the detoxificaiton work...

Are you part of the obese?

Obese will cause major physical threats ie. heart disease, cancer (breast, colorectal, endometrial, and kidney), diabetes, high blood cholesterol, stroke, and hypertension. There are a lot of papers saying that too many kids are in the obese catergory due to the city lifestyle and various fast food and junk food.

Let us rethink what we eat everyday and do a verification on whether we are part of obese now to save our lives....

How to determine are you part of obese?

BMI = kilograms / meters2
BMI Classification
<> 40.0 : class III obesity

Besides of BMI, we should always know what is the boday fat contains in our body in order for us to plan for our excerciese.

Body fat percentage can be estimated from BMI by the following formula:
Bodyfat% = (1.2 * BMI) + (0.23 * age) − 5.4 − (10.8 * gender)
where gender is 0 if female and 1 if male .

Ideal body fat for men are 18% whilst women are 23%. Experts have concluded that an excess is not particularly very bad to health till it reach 35% for men and 40% for women.

Percent body fat is the percentage of fat in our body. Thus someone who weighs 100 pounds and is 20% fat has 20 pounds of fatty tissue and 80 pounds of other, which is so called lean tissue.

Take care of our health by starting awaring where are we now!