Semalam saya tanya di facebook cara nak slim tanpa diet. Ramai juga yang berminat nak tahu rupanya.
Saya cerita ringkas dulu ye, banyak ilmu ‘diet’ hack ni sebenarnya. Pertamanya kena ubah mentaliti. Jangan diet! Sebaliknya, kita ubah cara hidup & pemakanan kita.
Mentaliti pula, kena kental sebab kita nak sihat. Bila kita dah selalu makan makanan sihat, kita makan benda yang tak sihat, kita akan rasa ‘disgusted’.
1. Fahami konsep KALORI.
Cuba google sikit pasal kalori intake ni. Fahami concept input vs output. Input mestilah bersesuaian dengan ‘daily caloric needs’. Kalau calorie needs kita iala
h 1200kcal sehari, hanya makan 1200kcal (atau -200 untuk kurangkan berat badan). Pada hari yang u exercise, makan 1200kcal.
Jangan kurangkan makan sangat, nanti badan kita akan shock dan boleh sebabkan adverse effects. So, rajin-rajinlah kenali kalori makanan anda.
2. KURANGKAN GULA.
Gula ialah shaitonnnn dalam makanan, terutama makanan yang tinggi glycemic index (GI). Air gula seperti juice, air soda is absolutely FORBIDDEN. Nada!
Pilih makanan yang rendah GI. Kalau nak guna manisan seperti gula melaka, honey, molases, maple syrup.
Simple carbs pun elakkan. Ini termasuklah roti putih, nasi putih, roti canai. Makan: roti wholemeal/ wholewheat, capati, beras perang.
Nak elakkan hidden sugar? Makan makanan yang natural. Avoid processed foods.
3. Pantang DEEP FRIED FOOD.
Ini makanan yang digoreng dengan minyak yang banyak.Banyangkanlah makanan tu akan serap minyak-minyak tu semua. Senang-senang je tambah lemak dalam badan kita. Ayam goreng, pisang goreng, keropok, donut. No- Elakkan makan.
Memangla nampak sodap kan ayam KFC tu, tapi percayalah, bila dah lama sangat tak makan makanan goreng, sekali bila makan balik, perut jadi tak selesa.
So, kalau pagi-pagi keje makan donut tu, silalah ubah ok.
4. Jaga portion, makan makanan seimbang.
The size of our fist is a good indication of our correct portion. Nasi ke, daging ke, ikut size penumbuk sendiri. Banyakkan sayur/fibre.
5. Eat small 5 meals a day. (3 main meals 2 snacks)
Maksudnya, 3 kali makanan utama dengan 2x snek. Makanan utama tu jangan la besar gunung nau. Ikut portion tu. In-between meals, kalau lapar cari snek yang berkhasiat. Raw nuts (segenggam sahaja), fruits, kurma, healthy smoothies. Boleh je.
Lagipun, bila kita tak terlalu lapar, takdelah kita nak melahap makan kan. Jangan sekali-kali skip meals, kekerapan makan sangat penting untuk maintain metabolisme rate ok.
Ibu menyusu: Boleh ikut tips di atas, tapi kalau asyik lapar, snek tu boleh dilebihkan sikit. Contoh, 2 biji apple/ 2 biji mangga. Rajinkan minum air ye. Kalau tengah malam lapar, sediakan buah Apple / raw nuts dalam bilik. Jangan turun ke dapur buat maggi tengah malam. huhu
Ok, itu sahaja buat masa ni. Cuba dulu tips ni dan rasakan perubahan dalam masa seminggu, inshaAllah. Mula-mula mungkin agak sukar, lama-lama akan jadi kebiasaan, tak rasa apa pun. Ada soalan?
Ini semua basic je. Banyak lagi tips/hack ni. Contohnya, macammana nak include dalam daily life yang demanding ni? Ada yang berminat nak tahu ke?
I read your article carefully, it helped me a lot, I hope to see more related articles in the future. thanks for sharing.
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