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  #1  
Old 06-09-2008, 11:32 AM
ladypink ladypink is offline
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Default Tip mengurangkan berat badan

1) Elakkan penurunan berat badan yang cepat


Apabila berat badan anda berkurangan dengan cepat, kebiasaannya badan anda hanya kehilangan glikogen (karbohidrat) dan air, bukannya lemak. Badan anda akan menghantar isyarat ke otak yang anda sedang kebuluran dan mengurangkan kadar metabolik, sekaligus melambatkan badan membakar kalori.

2) Gantikan makanan, bukannya elakkan terus
Cuba gantikan makanan kegemaran anda yang tinggi lemak, gula atau garam dengan yang kurang lemak, gula atau garam. Sebagai contoh, gantikan Coke biasa dengan Diet Coke yang kurang gula, susu lemak tinggi dengan susu kurang lemak. Penukaran sebegini tidak akan menjejaskan keinginan untuk makan makanan kegemaran anda secara drastik walau pun pengambilan kalori telah berkurangan.

3) Minum banyak air
Banyakkan minum air putih dan air soya untuk menggantikan air bergas. Air bergas boleh menambahkan kalori anda sebanyak 360 kJ sehari.

4) Banyakkan pergerakan
Banyakkan bergerak dan bersenam akan membakar kalori anda yang berlebihan. Banyak cara untuk anda bersenam termasuklah dengan jogging, pergi ke gim dan sebagainya. Anda juga boleh selitkan aktiviti fizikal dalam kehidupan harian anda dengan berbasikal ke tempat kerja, menggantikan lif dengan menaiki tangga, berjalan ke kedai makan atau pun membuat sit-up sambil menonton TV.

Pakar kesihatan menyarankan anda bersenam 30-45 minit 3-5 kali seminggu. Mungkin agak sukar untuk anda memulakan senaman sehingga 45 minit sehari. Apa kata mulakan dengan 10 minit, 3 kali sehari supaya anda tidak terlalu memaksa diri anda dan yang paling penting, disiplinkan diri untuk melakukannya setiap hari. Bagi para ibu, jangan jadikan sibuk sebagai alasan anda, tetapi cuba cari masa walau pun sebelum tidur untuk melakukan aktiviti fizikal.

5) Mulakan sedikit demi sedikit
Mulakan program penurunan berat badan anda dengan perubahan sedikit demi sedikit dan bukannya secara drastik. Kurangkan sedikit demi sedikit pengambilan makanan tinggi kalori dan gantikan dengan makanan yang berkhasiat. Gantikan minuman manis dengan air putih. Perubahan kecil kebiasaannya akan lebih berkekalan berbanding perubahan yang drastic.

6) Jangan terlebih makan
Pernah dengar ke sunah Rasulullah S.A.W. yang mengunyah perlahan-lahan dan berhenti makan sebelum kenyang? Cuba amalkan dan anda akan melihat perubahannya. Makan sedikit tetapi kerap.

7) Jangan sekat makanan tinggi kalori sepenuhnya
Anda berazam untuk tidak akan menyentuh makanan berlemak lagi! Jangan buat begitu kerana badan anda masih memerlukan lemak tetapi dalam sukatan yang betul dan bukannya berlebihan. Cuba seimbangkan makanan anda dengan sesuatu yang berkhasiat.

8)Kesan jangka masa panjang
Diet singkat dan rutin senaman yang tidak tetap biasanya tidak akan berkekalan. Rancang program penurunan berat badan secara realistik yang mampu anda turuti dan bukan secara drastik. Rekodkan segala perubahan menu, aktiviti fizikal dan apa jua yang anda rasakan berubah termasuk fizikal, emosi dan tahap kesihatan anda. Pastikan program anda bersesuaian untuk jangka masa panjang dan bukan sekadar hangat-hangat tahi ayam!

9) Fokus pada sihat, bukannya kurus
Kebanyakan individu yang berjaya mengurangkan berat badan dalam jangka masa panjang akan mengubah objektifnya daripada ingin menjadi kurus kepada ingin menjadi sihat. Tetapkan pemikiran anda dengan memilih makanan yang boleh memberikan nutrient dan khasiat yang optima kepada badan anda. Untuk panduan, rujuk piramid makanan!

10) Atasi tekanan emosi
Emosi yang bercelaru dan tidak stabil boleh menyebabkan anda teruja untuk makan. Cari cara lain untuk mengatasinya dengan meluahkan masalah kepada orang yang rapat dengan anda atau kaunselor. Lakukan juga aktiviti yang boleh menggembirakan anda supaya tekanan anda diatasi.

11) Motivasi
Sokongan dan motivasi merupakan salah satu daripada kunci utama dalam proses untuk menurunkan berat badan. Dapatkan sokongan daripada orang tersayang dan dapatkan nasihat pakar dietitik supaya anda melakukan program diet yang betul dan penuh semangat!
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  #2  
Old 06-09-2008, 11:41 AM
amira88 amira88 is offline
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gud info...

thanks for sharing..
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  #3  
Old 06-09-2008, 11:48 AM
ladypink ladypink is offline
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Quote:
Originally Posted by amira88 View Post
gud info...

thanks for sharing..
welcome amira...kena up lagi info ni,
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  #4  
Old 07-09-2008, 03:55 AM
rissa rissa is offline
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ya, info yg king! usaha... itulah kuncinya

p.s currently on a diet mission
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Old 07-09-2008, 11:03 AM
frigid03 frigid03 is offline
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tade info utk tambah berat badan ke..

cian aku..misi tak bjaya2..
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  #6  
Old 07-09-2008, 12:08 PM
amira88 amira88 is offline
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Quote:
Originally Posted by frigid03 View Post
tade info utk tambah berat badan ke..

cian aku..misi tak bjaya2..
tambah berat bdn kena mkn byk2 jer...
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Old 07-09-2008, 12:57 PM
LuvHoneY LuvHoneY is offline
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lau betul2 nk kurangkn berat
rajin2 minum air teh cina ngan lemon..
hiris lemon ltak kat apa2 minuman...janji jgn besusu..
yg byk spare tyre msti leh slim
kne kurangkn mkn nasi n air batu...
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Old 07-09-2008, 05:04 PM
rissa rissa is offline
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Quote:
Originally Posted by frigid03 View Post
tade info utk tambah berat badan ke..

cian aku..misi tak bjaya2..
gid, minum energy drink, tunggu GNC sale kay!
another tip is beli la nie, leh didapati @ mana2 farmasi berdekatan

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Old 07-09-2008, 05:07 PM
rissa rissa is offline
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riss minum fibre drink skang ni... for vegetarian. n kurangkan makan makanan2 merapu. it works... insya allah
cuma kena wat mild exersice plak
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Old 07-09-2008, 05:12 PM
frigid03 frigid03 is offline
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Quote:
Originally Posted by rissa View Post
gid, minum energy drink, tunggu GNC sale kay!
another tip is beli la nie, leh didapati @ mana2 farmasi berdekatan

highlight sket yg tuh..

energy drink tu pe?

weight gain tu jalan ke..membe gid ade amik gk..

tp yg naik pipi jek..badan xnaik2..
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