DOs
1. Set a goal
First, you need to set a goal, a REALISTIC GOAL!
A bad example would be “I want to lose 10 kg in a month!”
It is unhealthy to lose 10 kg in a month and it is not realistic as well…
A good example would be “I want to lose 5 kg in a month, in order to achieve it, I’m gonna lose 1.2 kg per week!”
Break your goal into subgoal makes it easier to achieve.
The realistic and healthy range to lose weight is about 1- 1.5 kg per week, so set a realistic goal for yourself.
2. Calories control
An average adult can metabolise 2000 - 2500 Calories per day, it varies with factors like gender, age, body weight, activity level… etc. Before you start any weight loss program, you have to know how much you can “spend” everyday by doing a body analysis (Simply fill up the form at the end to make an appointment for a free body analysis).
AND In order to defeat your biggest enemy FATS! You need to know the small enemies “Calories” of foods you eat. For example, a roti part with egg is about 300 calories. You can find these information online.
OR you can even download apps to help you keep track of the calories you eat everyday!
The IMPORTANT thing is DO NOT EAT MORE THAN YOU CAN SPEND. If you eat more than you can spend, you are gonna be bankrupt! Ohhhh I mean, you are going to put on weights!
Weight loss is actually a math problem, if I can burn 2000 calories per day and I want to lose 1 kg per week, how many calories can I eat per day given that every 7700 Calories equal to 1 kg. I know some of you will be like “OMG, I hate math!”
To put these in English,
I burn 2000 Cal per day, so I only eat 1000 Cal per day, which means I lose 1000 Cal!
After 7 days, I would lose 7000 Cal which is approximately 1 kg (7700 Cal)!
3. Balance Nutrition
Weight loss is not just about calories control, it’s about balance nutrition and calories control at the same time.
Some people only focus on counting calories, but neglect the nutrition that the body needs… They end up malnourished and start to have health issues like anaemia, hair loss, stomach problems… etc.
The 7 nutrients your body needs are Proteins, Carbohydrates, Fats, Fibre, Vitamins, Minerals and Water. You need all the 7 nutrients everyday!
I would like to highlight PROTEINS here, the amount of protein you need a day is your weight in g. For example, I’m 46 kg now so I need 46 g of proteins per day. If your source of calories is mainly from fats and carbohydrates, you are not going to lose FATS, you probably gonna lose your muscles.
This is how 2 kg of fats and muscles look like, which one do you want to keep in your body?
You maybe wondering “how on Earth I’m going to have a balance nutrition with low calories?” That’s why I love Herbalife shake so much! It contains 46 nutrition in a meal and only 100 Calories! If you want to give it a try just fill up the form below to make an appointment with me! You have nothing to lose, except for FATS!
4. Water
The amount of water you need a day is your body weight x 40(min) ~80(max) ml
For example, I’m 46 kg, I need 46 x 40 = 1840 ml (minimum)
and 46 x 80 = 3689 ml (maximum)
For those who want to lose weight, you can’t just aim for minimum. In order to metabolise (your fats), you need to drink more!
5. Enough Sleep
Sleep early and get enough sleep (6-8 hours per day) to repair your body. It is important because when you don’t have enough sleep, your body is not going to work efficiently, which means metabolism is going to be slow and low..
6. Measure your weight weekly
Make sure you are on the right track by measuring your body weight and composition weekly. However, do not weigh yourself EVERYDAY! Because you are not going to lose a kg per day, if you weigh yourself everyday, you are probably be disappointed by the results… even if you are on the right track.
7. Exercise
Exercise is a bonus to your weight management, especially when you want to shape up certain parts of your body. 20% exercise and 80% nutrition is the way to success!
(I will talk about exercise in another post)
DON’Ts
1. Take in too little calories
(This girl must be crazy, she just told us not to eat too much, now tell me not to eat too little?)
Yes! Don’t eat less than 1000 Calories per day! I know you want fast and furious results but if you eat too little you are going to faint on the way home from work..
2. Skip meal
Don’t skip your breakfast, lunch and dinner!!! But you can skip your high tea and supper XD
The reason is, if you skip meal you are not going to have sufficient nutrition for the day (point 3 of DOs) and not enough calories as well (point 1 of DON’Ts)
3. Avoid certain nutrition
Before I met Herbalife and my lovely coaches, I thought that in order to lose weight I have to avoid carbohydrates. It is totally WRONG! It is about the portion you eat! All nutrients are essential for growth and repair and each plays a role in your body. Do not starve your cells from not eating certain nutrition!
4. Take in too much of certain nutrition
This is more common among people doing weight training. I always heard people eating 5 eggs (or more) when they go to gym. It is totally wrong again. For young adults, it is recommended to eat at most 2 eggs a day, do not throw away the egg yolk because it contains the vitamins and minerals your body needs in order to utilise the proteins from egg white.
But of course you can eat lots of veggies:)
5. Be obsess with WEIGHT
Don't be obsess with your WEIGHT! Be obsess with your body FATS!!!
Even though I’m not losing weight now but my body fats are decreasing and this makes me look more FIT than ever!
Lastly, to know more about weight loss program using Herbalife shake, fill up the form below!
