Weight Loss.....increased protein intake.

Metabolic rate and muscle mass both decrease during weight loss.This make it difficult to maintain  in lost weight.A study in University of Netherland found protein intake was critical during weight loss to maintaining normal metabolism.Overweight people between age 18 to 80 years old involved in this experimental....half of people consumed  0.8grams of protein  per kilogram per daily(norm for daily intake) and half group consumed 1.2 gram protein per kilogram daily(high protein intake).
After six month,lean mass and metabolic rate was highest and diastolic blood pressure was lowest in the high-protein intake group..Increase protein intake when trying to lose weight
credit to :(journal of nutrition 143:591-596,2013)

Eat Enough

It’s extremely common for people who are dieting to eat too little.You will loose weight to start,but your body won’t understand that you have a plenty of food but are choosing to minimize the intake of calories.Instead ,your body notice that supply has gone way down,deduces that you don’t have enough food available to eat,and lower your metabolism to burn what you do eat more slowly.It also hard extra fats in case your energy reserve go to low.Instead of depriving your body,keep your metabolism high by eating around average 2000 calories a day.If you do this,your body should continues burning fats and you will continue to loose weight…
Remember : Calories do count “Never eat more than you can lift” –stand Toler

Eat Carbohydrates early in the days...

As carb are easily metabolized into fats,eat the bulk of your carb early in the day so your body will have plenty of time to metabolized them,Example,rather than eating a light breakfast and your lightest meal at dinner time.By doing so will not only get your engine going in the morning,you will metabolize the bulk of your daily calories when you are most active.Help your body burn carb calories by exercising in the morning or making special efforts to walk thoroughout the day.Obiviously,a body in motion burns more calories than the body at rest..

Kebanyakkan kita di luar sana ..mengambil makanan yang berkabohidrat yg amat tinggi di sebelah malam ...so ..tenaga yang tidak digunakan akan tersimpan sebagai lemak dalam tubuh kita..ehemm pergilah keluar di pagi yang indah ini ..dengan bersenam atau melakukan aktiviti riadah...kak kiah dan kak bedah...jumpa di sana..he he he..

How Much Exercise Is Enough?

Fitness ..has been defines in relation to a concept called physical work capacity,or how much work the body can do.Fitness can also be understood in relation to a number of components including endurance,flexibility,strength and power.You need to be fit to play sports ..
Health...,on the other hand,is a broader concept that includes being free from and resilient to disease,mental and spiritual well being,and quality of you social relationship.
Understanding the different between fitness and health is important because the level of exercise you need to be healthy is less than that need to get and keep you fit.Remember with exercise consistency is always better than intensity..any physical activity is a health gain...

There isn't a magic amount of exercise you need to do to get a benefit,the keys to make an effort and persevere.As soon as you move,you win! if you want to be healthy..

Burn More Calories Walking.

You don't have to be professional athlete to reap the benefit of interval walking.In this form of exercise,you alternate bust or fast,intense walking with period of slower and less intense walking.Which allowed your body to recover.In fact by doing interval for minimum every 20 minute alternate days,you can shift your metabolism into higher gear so that you burn more calories and fat in less time than if you were working out at a steady pace..

Healthy lifestyle is recommended for healthy life.

CONTROLLING YOUR WEIGHT

The key to weight control is keeping energy intake (food) and energy output (physical activity) in balance. When you consume only as many calories as your body needs, your weight will usually remain constant. If you take in more calories than you body needs, you will put on excess fat. If you expend more energy than you take in you will burn excess fat.

EXERCISE plays an important role in weight control by increasing energy output, calling on stored calories for extra fuel. Increases metabolism during a workout and your metabolism to stay increased for a period of time after exercising, allowing you to burn more calories.

Lack of physical activity causes muscles to get soft and if food intake is not decreased, added body weight is almost always fat. Once-active people, who continue to eat as they always have after settling into inactive lifestyles, tend to suffer from "creeping obesity".

Referal - www.guardian.com.my