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Slimming & Weight Loss
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“Natural,
Safe & Effective”
Guide for Every Woman
Every woman, no matter how skinny or
rational she may be – will have this thought at least once
in her life: “ I need to lose weight “.
Weight
loss companies,
slimming centres and slimming diet food manufacturers
recognize this female weakness
and very often, we
fall for their tactics! While some of these products and
services may work or may not work, and there is no guarantee
of their safety or long-term efficacy.
However, there is a
guarantee with
one healthy method
of weight loss:
·
A Healthy Diet,
·
Combined with Regular Exercise and
·
A Positive Attitude.
There is scientific evidence to back this
up, as well as personal testimonies from people who have
succeeded in losing weight with these healthy methods.
It won’t be easy, and it won’t be quick
(it won’t be immediate result). But it will be worth of it.
No. 1 :
COMMITMENT
Make a commitment. Just like with any
other goal that you want to achieve, weight loss is
something that you have to commit yourself towards
wholeheartedly. Firstly, think about why you want to lose
weight. It should be for yourself and your own benefit, not
for someone else.
Don’t lose weight just because your
boyfriend or husband says you should; lose weight because
you want to feel good, look good about yourself.
Then
ask yourself whether you are
ready to make
permanent changes to your lifestyle.
This may require some drastic changes to your eating
routine, daily activities and other habits that you have
become accustomed to – and not just for a week or a month,
but for the rest of your life. Don’t force yourself if there
are other factors in your life that pose challenges at this
point, such as marital, financial or work problems.
It you are confident with these two
questions, then you are committed to your goal.
No. 2 :
EMOTIONAL
SUPPORT
Get emotional support. You should not bow
to external pressure to lose weight. But you do need
external support help you to achieve your goals.
Support can come from your partner,
family, friends and colleagues. They must understand why you
are doing this and have your best interests at heart.
They can offer support by eating
healthily and exercising with you, listening to your
concerns, and not forcing you to do things that you don’t
want to.
It they ridicule you or show little
confidence in you,
explain to them that their
behaviour only hinders you from your objective.
No. 3 :
REALISTIC
GOAL
Set a realistic goal. Want to lose 20 kg
in 2 weeks? That’s just not possible, and you should not try
to aim for that. Be realistic in your expectations, or else
you will just disappoint yourself.
A
reasonable rate of weight loss is 500g to 1 kg a week,
which you can achieve by burning between 500 and 1,000
calories every day. You don’t have to starve yourself to
burn these calories – combine a lower calorie food intake
with exercise every day (with 15 to 30 minutes per day).
Also, it will help to set small “process
goals” rather than daunting “outcome goals”. For example, a
goal like “exercising 15 minutes a day”, then you can
increase your goals gradually, for example, going up to 30
minutes of exercise a day.
No. 4 :
EAT
HEALTHY FOOD
Eat healthily and enjoy it. Why does
healthy eating have to mean bland, boring meals? If you want
to lose weight healthily and keep it off, then you have to
adopt eating habits that still allow you to enjoy the
pleasure of food, or else you will not be motivated to
continue eating healthily.
The recommended calorie intake of
Malaysia
women is 2,000 kcal per day, and for men is 2,500 kcal per
day. As mentioned earlier, you should aim to reduce your
daily calorie intake by 500 to 1,000 kcal per day. Do not go
down to a very-low-calorie diet, as this could be dangerous
for you.
The No. 1 rule to reducing calories is
to reduce your fat intake.
Cut down of fried
and oily foods, and trim off the skin and fat in your meats
diet. Eating more plant-based foods-fruits, vegetables and
wholegrains – will also
help you lower calorie intake.
Eat a variety of foods so that you do not
get bored. Varying your cooking styles will also make meals
interesting from day to day. You can get advice from a
professional, dietitian, books or even search on the
internet.
No. 5 :
Be
Active
Cutting down on calories from your daily
diet is one method – but you can “top up” that strategy by
exercising regularly, so that you do not have to diet so
much. Exercising for 30 minutes a day, four days a week, can
help you double your rate of weight loss!
Exercising doesn’t have to use up a lot
of money or time. How about a brisk walk or jog around the
neighbourhood, 15 minutes in the morning and another 15
minutes in the evening? Small daily things can also increase
your physical activity level, such as taking the stairs
instead of the elevator.
If you enjoy group activities or sports,
you can fit in some gym exercises, badminton or swimming in
the weekends.
The best thing about
exercise
is that is offers many bonus benefits beyond weight loss. It
improves your
health in the long term, it improves your body blood
circulation and more oxygen intake into your body to every
body cell,
and
makes you feel good about
yourself!
No. 6 :
CHANGE YOU LIFE
Yes, you have already
begun changing your
lifestyle, such as your eating habits and your physical
activity routine. But a
successful weight loss strategy means changing your life and
your mindset too.
You should view this as the dawning of
new day. Old challenges must be acknowledged and dealt with
positively, so that you know how to cope with them if they
arise again in the future.
If you experience a setback, do not give
up. Think about why the setback occurred and start afresh
the next day. And do not just look towards tomorrow; look
towards the rest of your life.
Eat Healthy Food , Live Healthy
Lifestyle
Quit All Bad
Unhealthy Habits = Healthy Living
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