7 Tips For Weight Loss
7 Tips For Weight Loss. Beginning in 2019, everyone is eager to lose weight and now they want to anchor the curtains 2019. Follow these 7 tips on how to lose weight to reach your new year’s target.
7 Tips For Weight Loss
1. LOSS OF FOOD PORTION
Food portions need to be reduced. When you reduce your portion of food, we reduce calories in
For rice, no more than a fist for lunch. At dinner time, no more than half a fist
For side dishes, make sure no more than one lunch time palm & no more than half a dinner time
2. Increase the Drinking Water
Empty water is 0 calories. Sweet water produces many calories. So from today, drinking empty water is ok
Aim to consume 3 Liters of water a day. When we drink empty water before eating, we can quickly feel full. This means that we will avoid taking extra calories in our meals
3. CHANGE ROLLS
Carbohydrates are of two types. One good buffalo & one bad buffalo. A good buffalo is a buffalo with a low glyacaemic index (low G.I)
So it has to change:
White rice -> War / Parboiled rice
White Bread -> Wholemeal Bread
Potatoes -> Sweet potatoes
Well -> Wholemeal Gecko
It’s easy … hehe ..
The mistake many people have for dieting is not getting enough protein. Protein is important for maintaining muscle mass
If we lose weight but lose muscle, our diet actually drops! We’re going to lose health and lose weight fast and it’s hard to lose weight since we lost a lot of muscle …
Make sure to consume no less than 0.8g of protein / kg daily weight
Example: Body Weight- 80KG
-> 0.8 x 80 = 64 grams of protein a day. 64 grams of this protein should be distributed evenly throughout the day
If you eat 5 x a day, so 64/5 = 12.8 grams of protein content per serving
Good protein is low in fat / low fat and is also packed with essential amino acids like soy beans, fish, shrimp, lean meat, eggs & lean meat
5. LOSE FOOD
We need 25 grams of fiber a day. Fiber is important for bowel health & also for a longer fullness
Fiber is found in fruits, vegetables, legumes & supplements like Herbalife Mixed Fiber with Inulin
Be sure to take a wide variety of low-calorie fiber to supplement our daily 25 grams of fiber
6. COMBINE CARD TRAINING & RESISTANCE TRAINING
Recent studies show a combination of cardio exercise and resistance training can help you lose weight faster & maintain ideal weight longer
Cardio exercises like brisk walking, biking, jogging & swimming will increase your body’s metabolism & burn calories
Resistance Training is like lifting weights, weight lifting & diaphragms to build muscle mass & increase Basal Metabolic Rate (BMR). The higher the BMR, the more calories our bodies burn
Many people can start exercise. But not many people can consistently work out 3-5x a week
If you want to lose 10KG by the end of this year, make sure the CONCLUSION is ok
7. BEING IN A POSITIVE CIRCLE
We are our friends! If our close friends don’t care about health care & nutrition, we can be easily influenced by them
A good Circle needs a mentor or Coach who will guide & guide us to the results we want
If in that group there are many differences, we will confius. Better we choose a circle of only one mentor who will guide us to the desired resultsSUMMARY
Let’s practice the 7 Tips above. Coach wishes the uols to lose weight by the end of this year.
If you want to stay motivated & want Coach guide step by step to achieve better results, join us now
Normal BMI but central obesity increases CVD risk
Belly fat, even in people who are not otherwise overweight, is bad for the heart, according to results from the Mayo Clinic presented at the recent EuroPrevent 2018 congress.
Measuring body mass index (BMI) does not account for the amount and distribution of fat and muscle. This new study tested the hypothesis that people with normal weight and central obesity would have more cardiovascular problems than people with normal weight and normal fat distribution.
The study enrolled 1692 aged 45 years or older between 1997-2000. Participants underwent a clinical examination and measurement of weight, height, waist circumference and hip circumference. Central obesity was defined as a ratio dividing the waist circumference by the hip circumference of 0.90 or above for men and 0.85 or above for women. Patients were followed-up from 2000-2016 for the occurrence of major adverse cardiovascular events (MACE) using linked medical records from the Rochester Epidemiology Project.
Participants with a normal BMI (18.5–24.9 kg/m2) and central obesity had an approximately two-fold higher long-term risk of MACE compared to participants without central obesity, regardless of their BMI (HR 2.4 [95% CI 1.48-3.82]). Participants with a normal BMI and central obesity also had a higher risk of MACE than overweight and obese participants with central obesity. Study author Dr Medina-Inojosa (Mayo Clinic, Rochester, Minnesota) said that overweight and obese people with central obesity might also have more muscle mass which could be protective.
He concluded, “If you have fat around your belly and it’s greater than the size of your hips, visit your doctor to assess your cardiovascular health and fat distribution. If you have central obesity the target will be waist loss rather than weight loss. Exercise more, decrease sedentary time by taking the stairs or getting off the train one stop early and walking, increase your muscle mass with strength and resistance training, and cut out refined carbohydrates.”
CUT or BULK ? Tips For Six Pack Abs
IF YOU’RE LOOKING TO BUILD MUSCLE DM ME w/ THE MESSAGE: “I’m ready to build muscle”
BULK or CUT
Your quick start guide to deciding whether you should cut or bulk!
It’s important to remember that the RATE at which you gain or lose weight is a key factor in determining your success whether cutting or bulking.
If you’re really fat then you can use a bigger calorie deficit without risking muscle loss. If you’re starting out pretty lean, and have many years training under your belt then you’ll need to use a much more moderate calorie deficit when cutting.
When bulking, someone who is very thin and has never trained before has a much greater potential for muscle gain than someone who has been training for years. The size of the calorie surplus that you put yourself in needs to reflect that difference.