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Weight Loss Rules to Live By

by Kevin | 29 Nov 2018

Before you even begin to attack a weight-loss plan, it pays to remember this: You are not fat but you have fat. Losing weight isn't about blame or shame; it's simply another achievement to accomplish, like training for a race or finally cranking out 10 sit-ups or going out for a morning run.

Anyone who has ever tried their hand on losing weight — whether or not if it's met with success or failure — knows how much of a hassle or pain in the butt it can be. However, what if I told you.... the whole idea or goal to losing weight does not have to be nearly as complicated as rocket science or what we seem to want to make it. Yes we know losing weight, and also maintaining it requires a ton hard work and dedication but if you follow a few basic principles will make it seem a whole lot easier!

Just bear in mind it's that does it for the do’s and don’ts. Just simply remember everything will be just fine if you always do the do’s and don’t do the don’ts. Obviously of course.



DO

1. Eat More Protein for Breakfast

Experts say a high intake of protein has been found to help reduce hunger later in the day. And a high intake of protein can help delay those afternoon munchies based on research. Protein-rich breakfasts – think eggs, Greek yoghurt, milk, protein powder, cheese, nuts and nut butters – also help preserve our lean body mass (aka muscle) needed to maintain strength for everyday tasks.

How much? You ask.
Between 20 to 30 grams of protein at each meal is a good goal for most people trying to lose and maintain weight as quoted by most experts.

2. Eat Dinner Early

A longer the interval between our last meal of the day and when we go to sleep, the better the quality of sleep we will get and this also helps in preventing heartburn.

Earlier evening meals also allows the body to burn off energy instead of storing any excess calories in fat deposits. Adults who ate their final meal of the day two or more hours before bedtime had a 20% reduced risk for prostate cancer in men and breast cancer in women as found by research, compared to those who have dinner much later and then head straight to bed.

3. Eat Meals with Others

Sharing meals – and not just on the family dinner table – can aid us mentally, as well as physically, experts say. Generally people who eat “in community”, instead of eating alone, are less likely to suffer from depression as studies has shown us. And there is a strong link between sharing meals and longer, more healthful lives as shown by research around the world.

4. Eat Real Food

Processed food is just not real food and that is a fact. Any processed food package you see that has a long list of ingredients as long as your ruler is definitely not real food. The key to managing your weight is real food. Real food, especially the kinds found in the outer aisles of any supermarket, if eaten can reduce inflammation in the body and help balance your hormones which automatically allows your body to discharge any traces of fat it doesn’t need. Thus, without too much effort, this can definitely help you into getting leaner.

5. Eat Only When You’re Hungry. Stop When You’re 80% Full.

You know how it is. You tend to go back for seconds and maybe even thirds if you really enjoy your food that you're having. You'll definitely love every bite of it but.... you will feel bloated as can be until half an hour later. A friendly word of advice? Don't eat until you feel full. By listening and paying attention to your body, learn to only eat when you are truly hungry, definitely not when you are stressed up or anxious. Bear in mind, it only takes around 20 minutes for your brain to register that your body is full. So put down that spoon and slow down, and before you think you’re getting full. Try doing some deep breathing or meditation to distract you and reduce those stress levels if you find yourself eating when you are stressed out,

6. Be Mindful on What You Eat.

Most of us spend our days minding our own business and usually we won't be really thinking about things like what we eat. And this can be a disaster. When you are not paying attention, it is incredibly easy to overeat. To prevent overeating, turn off the technology. Don’t watch television or work at your computer. Pay attention to how your body feels with each bite you take when you sit down to eat. When you slow down in this manner, it allows you to develop a deeper love for what you are eating which leads to a healthier relationship to food. Feel a burst of flavors in your mouth, slowly forming to something amazing and that is how you should enjoy your food.

7. Hydrate Yourself

The key foundation of good health is good, clean water. Water helps in flushing toxins, maintaining our body temperature, and lubricating and cushioning our organs.

8. De-Stress and Relax Stress is the biggest saboteur of weight loss. When you are stressed out to the max, your body will kick into emergency mode and start to release cortisol, the stress hormone which won't end well in the long run. Your body will think it has to either fight or run, but instead you end up doing nothing but sit there and stew in your stress. This eventually hinder proper digestion and your immune system as well as depleting your adrenaline and your energy level.



DON’T

1.Waste Food

150,000 tons of food are being thrown away by us a day, said those who measure such things. And a lot of what we waste are fruits and vegetables. We believe when we throw away good food, we waste the land, water and resources it took to produce them.

The Solution: Only purchase what you will eat and eat it before it goes bad.

2. Forgetting to Spice Up Your Food

Besides giving our meals a hint or a bomb of flavour, hot spices like pepper, chili powder and horse radish are rich in natural chemicals that will help fight off disease-causing inflammation based on research. When we turn to pepper instead of the salt shaker, we also keep our blood pressure down and lower our risk for stroke and heart disease. These natural chemicals include capsaicin – the main key ingredient in chili peppers that makes them HOT – this chemical ingredient may help to temporarily boost the rate at which our bodies can burn calories.

Other substances in spicy foods like horseradish, are also being a main subject for researches are being studied for their potential to keep cancer cells from taking control over the body.

3. Relying on Cardio.

Instead, build muscles! Our bodies can been seen as a fire pit that burns calories for the whole day. While it is a known fact that working out helps accelerates the burning of calories, it is unfortunately not that simple. Building muscles however is the only way to increase your metabolic rate. You can try by adding some strength training and body weight exercises into your fitness routine.

Sorry to give you a slap in the face reality check onto this one! But you will be definitely more successful in ALL your efforts if you stop sitting for the whole day. So, look for something that you love to do that is also physical and do it, frequently and consistently.

So as far as metabolism goes, muscle mass is the "catalyst" of the calorie-burning machine. The more you strength train and increase your muscle mass, the bigger and more efficient the catalyst that helps you burn more calories and eventually help you in losing weight. It is easier to maintain your weight if you have toner muscles. In fact, you'll burn more calories when you rest if you have a higher muscle mass.

Building lean muscles also helps you in protecting your joints from injury. The older you get, balance may become an issue that can lead to fractured hip bones or other injuries related to falling down. So, stronger muscles helps you to support your joints -- this then can help you lead to a more independent lifestyle as you grow older.

4. Diet

Shocker, I know but hear me out first! If you live your life in a restrictive way, your body will perceive this lack of nutrients as starvation and will eventually start to store excess body fat. All you need to do is change your eating habits and your lifestyle— and thus uhh to not go on a diet.

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