25 Calories Savings Tips

Transcription

100 Weight Loss Quick Tips
2
#1JUTAKG
eBook was launched in support of #1jutakg - a
nationwide campaign to help Malaysia lose one
million kg starting from the 5th September 2015.
Join the fight against obesity.
Malausia is the most obese country in Asia! We
are need to play our part to fight for a healthier
and lighter Malaysia. Pledge your kilos today at
www.1jutakg.com.
I hope that you find this eBook useful.
Please use to help yourself and 5 others
to lose weight together. Together we can
make a difference.
facebook.com/zahri.kevin
www.kevinzahri.com © 2015
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AUTHOR: KEVIN ZAHRI
Kevin Zahri is a Malaysian health & fitness celebrity and is affectionately known as Cikgu Fitness. He has over 10
years experience as fitness writer, TV host, wellness speaker and trainer.
Writer
Kevin published his first best-selling title “Fitness 24/7” in 2008. His online eBook series have sold over 60,000 copies, including the popular title “How to Lose 5kg in 5 Weeks. Full list of eBooks here.
Personal Trainer & Nutrition Advisor
A qualified American Fitness Training of Athletics (A.F.T.A) personal trainer and nutrition advisor since 2004.
Corporate Wellness Speaker
Kevin is one of most sought after wellness speakers in Malaysia. He is known for fun and interactive workshops that
focus on education and engaging the audience. Some of his clients include: Petronas, MAS, Shell, Nestle, Yakult,
American Express, Malaysian government offices and many more. More info here.
Hos TV
He is a regular TV guest on various talk shows discussing health, diet, nutrition and other wellness topics.
JK1M Program Founder
Kevin is the founder of a huge successful nationwide weight loss program called cabaran Jom Kurus. It has attracted
over 10,000 participants since its first season with many inspiring weight loss success story.
#1jutakg
In a neverending pursuit to combat obesity in Malaysia, Kevin started a free nationwide campaign to help the country lose 1 million kg. More info at www.1jutakg.com.
SOCIAL MEDIA
Follow me today.
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Flickr
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Success Stories
Over the years, many have
gone through amazing transformations and have shared
their stories with the world.
Do check them out.
View Success Stories
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1-10: GETTING STARTED
Every champion once had a humble beginning.
1
No one can force
you change!
You cannot FORCE
someone to lose weight. It
must come from free will.
2
Don’t know
where to
start?
Once you’ve made the decision to change, you
need to know how to do it. Get a book, a guide,
a trainer, or a friend who can provide you with
guidance.
4
It started and can end with YOU!
You are the reason you are overweight. It is not the
teachers’, the schools’ or the government’s fault; it’s
you. Stop blaming others and take control of your health.
But the great news is you only need yourself to lose that
weight now.
5
Support Group
Don’t expect friends and family to
support all of your goals. There
are plenty of haters in this world, and
unfortunately, some may be those closest to you.
Surround yourself with positive individuals who share in
your struggle and support your goals. They may even be
working toward some of the same goals!
3
Tell the world!
6
Keep Calm: It is all in your own hands.
I can’t tell you how important it is to make
your intentions to lose weight go viral.
Once it’s on social media, it
helps force you to follow
through since everyone is
expecting it of you.
Weight gain is something you can combat as long as you want it and know how to do it properly. Compared to war, poverty, natural disasters, and global oppression, weight gain or loss is in your OWN hands.
..You’ve just got to get up and do something about it...
7
Get Inspired.
Check out success stories of people who
have made it. Now, I’m not talking about
ripped fitness trainers, but individuals who used
to be where you are now.
Their advice and tips are often much more helpful
than those of a trainer who doesn’t know what it’s
like to be obese..
Need some inspiration? Check out some
amazing success stories over at kevinzahri.com. As
you read their stories, notice how they all have
unique lifestyles but all understand how they
achieved and how to sustain their weight loss
success.
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8
Counter negativity
with
positivity.
How? Personally, if I feel weak or I’m
doubting my work, I literally scream at
myself! You’d be amazed how uplifting
screaming to yourself in the mirror
can be. Try that instead of crying to
your own reflection.
You have got to find a way to pump up
your spirits. Life is a battle, but often
the battle is against your own inner
demons. Fuel your soul with positivity. You need to become
your own boot camp instructor.
You need to become your own boot
camp instructor ...
9
How to overcome fear?
By facing it head
on. Facing your
fears is easy. Overcoming
them is not.
To overcome fear, you
need knowledge, experience, an action plan and
yes, an acceptance that
the journey will have
obstacles along the way.
10
Afraid of failure?
Afraid of failure in your attempt to lose weight? I’ll let you in on a
little secret… I’m afraid all the time! I think about failure every day. It
may not be about weight gain in my case, but I think about failing as a person, a
trainer, a father or as a Muslim.
Every person, successful or not, thinks about failure and they do it all the time!
But instead of letting the negative thoughts get the best of me, I use them to
fuel my fire for success.
Don’t be afraid of failure...
Be afraid of not trying...
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11-20: WEIGHT LOSS 101
You’ve got to grasp the basic concepts of weight loss.
11
Exercise is NOT a Must
You don’t have to exercise to
lose weight. Weight loss is a
70:30 ratio – 70% of weight management
is the food you consumer and 30% is your
lifestyle (including exercise).
It doesn’t have to be perfect, but without a
decent diet, exercise alone simply won’t cut
it.
15
It is not rice’s fault.
Despite what many believe,
rice is not the culprit for weight
gain. It is the amount of rice and your overall diet and lifestyle habits.
14
Only exercise burns calories?
No no no. Your body burns calories all
the time. The mere beating of your heart
burns calories.
Wanna burn more calories in general? Simply do
more. The more you do, the more calories you burn.
12
1kg = 7700kcal!
You need to understand calories. 1kg is equal to 7700kcal.
This relationship will be used several times
throughout this ebook.
100 Tip
Weight
Kurangkan
Loss Quick
Berat
Tips
Badan
13
Quick weight loss
schemes?
Any diet or weight loss trend
that promises you’ll lose 2–3kg quickly will
focus on water loss.
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18
Make sure you enjoy the journey.
In order to have sustainable
weight loss success, you
must enjoy the journey. It shouldn’t add
stress and be a forceful or grueling
experience. It’s ok to have a cheat day
here and there.
17
Know-how is key.
You can’t have long-term
weight loss success if you
don’t know how weight loss works in the
first place.
16
There is
NO magic
pil!
No supplement can
magically make you lose
weight. There are no
magic ingredients in any
product. Marketing will
try to manipulate you.
Educate
yourself
and make use of
supplements to aid
your journey, and
not to do the work
for you....
19
Build your own
weight loss plan.
Build your own weight
loss journey based on what you
enjoy eating. Don’t blindly follow
others.
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Make small
but permanent
changes.
Focus on making small but permanent changes along your journey.
Weight management is not a six
week program; it’s a lifelong
commitment.
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21-30: GOAL SETTING
Make sure you know how to build a realistic weight loss plan.
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Rule #1: Don’t Follow Others.
The first rule of weight loss is goal setting, and
don’t just follow others.
Just because one person lost 10kg does not mean you will,
too. At the same time, just because someone failed in their
attempt, does not mean you will.
Getting inspired by others is fine but
make sure that everyone’s life, work
committment, family etc is unique.
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Rule #2: Jumlah dan durasi.
Make sure you have a clear goal - the
number of kgs you want to drop and
when you want to achieve it.
For example: 10kg in 2month is clear. 10kg without knowing when is “okay” but does not help
to gauge your diet and lifestyle commitments or
push you toward an end date.
If you need step by step guidance to build your
unique weight loss plan, do check out my bestselling eBook: How to Lose 5kg in 5 Weeks.
Wanna lose more than 1kg per
week?
Once you’ve set a goal, make sure you understand if it is realistic of not. Anything more than 1kg per
week is extremely difficult.
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So what is realistic?
Aim for 0.5kg per
week.
Aim for an average weight loss of
0.5kg/week or less. It may not sound
like much but over the course of a
year, that’s 26kg!
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Learn how to calculate calorie
deficits.
Learn how to calculate your daily calorie deficit.
If you want to lose 0.5 kg/week, that’s 550kcal/day.
How did we get 550kcal/day? 1kg is 7700kcal. So in order
to lose 0.5kg (or 7700kcal / 2) over 7 days.
This works out to be: (7700 / 2) / 7 = 550kcal/day.
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11
Keep it real!
It’s better to have a smaller target weight that
is practical than to have one that looks great on
paper but is not achievable.
28
Adjust your
weight target
according to
your lifestyle and ability to exercise.
Decide how much exercise you
can do. If you can’t exercise
at all due to injuries, etc., you
may need to lower your weekly
weight loss targets.
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What does a daily deficit
of 550kcal mean?
A daily deficit of 550kcal means you
should be eating 550kcal less than you normally
eat. Or you can eat your “normal” amount if you
exercise off 550kcal.
Think of it like money you earn
versus money you spend.
29
Focus on
quality exercise instead of
quantity.
Do not overestimate how
much exercise you are going to
do. Don’t try to go from “zero”
to “hero.”
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Dapatkan
panduan dan
teknik senaman
yang betul.
If you’re looking at starting a
new fitness program, my honest
advice would be to get yourself
some technical guidance on how
to execute the program properly
and safely.
The last thing you want is to get
injured.
...also remember
that not all exercise videos
you see on YouTube are
meants for everyone. Know
what can and cannot do...
12
31-40: BUILDING A DIET
Don’t worry, you can eat a relatively normal Malaysian diet with
rice and still lose weight.
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Don’t follow someone else
diet plan.
If you merely follow a diet or weight loss
plan, you are never really in control. Chances are
high that you won’t last
long.
32
Instead,
build your
own diet.
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Which diet is best?
All diets work in their own way. They all have
their following and their own successes.
They don’t have magic recipes, but they directly or indirectly help you to manage your calorie intake. So again,
it’s really about managing your calories for the most part.
If you are going to choose a diet, pick one that 1) help
you manage your cravings, 2) that you relatively enjoy
and 3) what you can sustain for a lifetime.
Instead of following a diet,
I recommend you understand how they work so
you can fine-tune it to fit
your own lifestyle, needs
and desires.
End of the day, our needs,
likes, dislikes and lifestyles
are unique. Your diet
choices should be too.
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Do you have to count calories?
But, no worries! You don’t have to count
calories. I don’t either. What you need to do is be
aware of your calorie intake versus your calorie
expenditure.
Most people are not paying attention to this every
day. It’s like managing your money: You don’t have
to count every penny you spent, but you do need to
be in in control of your income and expenses.
Otherwise, you will be in debt (either financially or
by not losing any weight).
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Kurus cepat? Itu gemuk air.
Again, weight loss will take time.
Any weight loss diet that promises 2–3kg in
two or three days focuses on water retention, which you
can easily regain in the next two or three days.
Skip to chapter water retention.
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It must suit your culture and
lifestyle.
You should build your own diet based
around your own culture, background, likes and dislikes.
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13
Average calories intake?
The calorie intake guide rule for average
Malaysian who wants to lose weight and is
somewhat active (1–2hrs exercise per week) is: 1900kcal for
a male and 1700kcal for a female.
38
Late night
supper?
There is no real
“rule” for how late to eat. Many
people, including myself, love to
snack at night. Just make sure it
fits into your calorie budget.
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Try to opt for fibrous carbohydrates
like brown bread, whole grains, etc.
Fibers help to stabilize your blood sugar. This is
key to stablize your cravings in general.
Protein in
every meal!
Make sure you have
a good source of protein in
every meal. Proteins help curb
those cravings.
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Fibers are key.
43
Meal frequency?
Eating more frequently will help you
stabilize your cravings.
Having a hard time controlling
your cravings? Do get my FREE
eBook to keep those urges in check ...
Three simple rules:
Ultimately,your weight loss diet plan needs to
satisfy the following rules:
1) It needs to keep your calorie intake in line with your
goals.
2) Keep you relatively happy.
3) Help you manage your cravings.
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Reduce calories from sweet
drinks.
“Reduce” here does not mean eliminate altogether, but instead of a full glass, go
for half and share the rest with your
friends or family.
This alone, can help you reuce your
daily calories intake by around
300kcal.
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46
Gluten FREE?
Gluten-free foods are
good, but honestly
not very practical (and they’re
expensive) in Malaysia.
Do I eat gluten-free foods myself? No.
47
1g oil = 9kcal.
Reduce oils and
remember that too
much of healthy oils, like olive oil,
still carry plenty of calories. (1g of
oil = 9kcal.)
44
White vs Brown Sugar?
One small packet of sugar (white or
brown) has around 5g of sugar or
20kcal, but remember, there are no fibers in brown
sugar.
Remember: Both white and brown sugar are pretty
much the same thing.
Olive oil? Sure its a better choice its still oil and 1g olive
oil contains 9kcal. So always keep moderation in mind.
48
A fistful of rice.
Carbs? Opt for just a fistful in every meal. For
example, it could be a small bowl of cereal,
two slices of bread, a fistful of rice, etc.
Low calorie sweetener? Stevia &
honey. 1g of honey contains some
3kcal but also packs active ingredients which are great for your immune system and overall health.
45
Do your diet choices make
you happy?
Make sure your overall diet habits make
you happy because otherwise, it won’t last.
...if you diet choices feel like a burden, chances are high that you will
not last very long. Make sure you allow
room for some cheat days, chocolcates ..
well the good stuff. Its all about
moderation.
49
Must you keep a
diet journal?.
I would recommend you maintain a
calorie budget for one to two weeks. That will help
you understand the calorie content of the food
you most commonly eat.
From there, keeping a diet journey is probably
unnecessary as we tend to eat many of the same
foods.
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50
What do I eat?
For those you don’t know me, many assume
that my diet must be perfectly healthy and not
very Malaysians. But if you take a quick peek at the sample
menu below, our diet habits may not a all that different.
Why am I not gaining weight? Because I am in control
of my overall calories intake vs expenditure. Again, I don’t
count calories but I am aware of my needs and desires.
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51-60: CALORIE FUN FACTS
Just some interesting calorie facts that always spark interest.
51. Olive Oil
120kcal
1 Table Spoon
55
Water does not contain
any calories?
Water does not contain calories,
but can still make u gain weight (water retention).
53. Tidur
Diet sodas like “Coke Light” contains no
sugar. Hence zero calories. But they
typically contain artificial sweeterner.
56. 1x Whole Egg
90kcal
(But 1x egg white 20kcal)
57. Teh Tarik
500kcal
8 jam
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52
What about diet sodas?
70kcal
1x medium glass.
Muscles burn
more calories.
Just like a sports car burning more fuel, the more muscles you
carry, the more calories your body
burns in general.
58. Air Kosong
0kcal
Including tea and coffee.
100 Tip
Weight
Kurangkan
Loss Quick
Berat
Tips
Badan
17
59
Coconut, including santan, does not contain
cholesterol
Many are under the assumption that a
coconut or even nasi lemak is loaded with
cholesterol.
The truth is that cholesterol can only come
from animal sources.
Cholesterol is a type of fat
but not all fats contain
cholesterol.
60
Know your calories.
Calories come from 4 food
sources:
•
1g protein contains 4kcal.
•
1g carbohydrate contains 4kcal.
•
1g fat contains 9kcal and
•
1g alcohol carries 7 kcal
Again, you don’t have to memories the
exact calorie content of all foods but
you should have an educated guess
based on the ingredients and your own
dietary habits.
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61-75 EXERCISE TIPS
You don’t have to enter hardcore boot camps to lose weight; it’s all
about making active lifestyle choices that suit you!
61
Exercise is great
but NOT a must.
You don’t have to exercise to lose weight. Yes, exercise has
plenty of benefits, but it’s not a must
for weight loss.
The key is to stay active and move as
much as you can.
62
So what is the
best exercise for
weight loss?
The best exercise?
There is none. Every
exercise burns calories and
has its own benefits.
63
Hydration!
Always stay hydrated during your
workout. Bring water with you,
especially if you are exercising
in hot and humid conditions
like Malaysia
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64
Weight loss vs fitness.
You can lose weight by dieting alone, but you cannot build
fitness without quality exercise. In order to build fitness and
endurance, exercise is a must.
65
Exericse daily?
Should you
exercise every day?
No. Exercise is physical stress to
your body. Make sure you rest at
least one or two days per week.
Don’t neglect the importance of
rest.
66
As a beginner,
avoid high
impact
exercises.
67
Should you lift
weights during your weight
loss journey?
Yes! This helps you minimize
muscle loss as you lose weight
and again, the more muscles you
have, the higher your metabolism will be - and the higher your
metabolism is, the more calories
your burn per day.
If you are overweight and a
beginner, avoid high impact
exercises like jumping. Start slow
and take it easy on your joints.
The last thing you want is to get
injured during the first week.
Won’t ladies look
bulky by lifting
weights?
Not at all. Lift away. It is extremely difficult for women to put on large amount of muscle mass due to lack of
testosterone. Don’t be afraid to go heavy if you want.
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19
My personal
fitness
routine?
My routine varies. At times I
exercise 3-4x time per week
but there are weeks, where I
don’t find time at all.
So don’t worry if you can’t
dedicate time for exercise
all the time. It is not about
perfection.
Generally my
exercise routine
focuses on mixing it up
and having plenty of
fun along the way...
70
How long?
60min
A quality exercise
session should not
last more than 60
minutes, including
warm up and cool
down.
71
No time to
exercise?
If you don’t have
time to exercise, try to be as
active in your daily life as possible: walk, do some housekeeping, play with your kids,
go window shopping, etc.
Don’t make your
family an excuse
NOT to exercise.
Bring fitness TO to your
family ...
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72
What to eat before and after
exercise?
Avoid heavy meals before your
workouts. Your body can digest
liquids much quicker than solid
foods.
Solid food 30 minutes after your
workout is fine.
73
Minuman Isotonik?
Sure why not! But for
your weight loss journey, keep
the ratio of fluids around 2:1 in
favor of plain water.
If you bring 500ml of water,
bring around 250ml or isotonik
drinks with you.
74
Have fun!
Whatever exercise program you do, make
sure you have fun!
75
So what exercise should you
do?
Should you do Zumba, hit the weights or
go play badminton? Do them all!
Variety is key as it helps to attack your body from
different angles.
Plus it’s more fun for you as well. Every exercise has
pros and cons and challenges your body in different
ways.
21
EBOOK:
30 HOME WORKOUTS
Looking for simple home workout ideas? Get a copy of my 30 Senaman
Circuit Rumah eBook. Members only.
22
76-84: SUPPLEMENTS
They are everywhere and although not a must when it comes to losing weight, you should know how they work.
76
There are NO
magic pill!
Supplement claim they
can magically help you lose
weight.
78
Three type
of weight loss
supplements:
A weight loss supplement will either
try
•
to reduce your cravings (proteins
and fibers),
•
increase your metabolism (hot
creams, fat burners, etc.) or
•
manipulate your water retention
(detox teas, fiber, caffeine, etc.).
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77
“Before & After” photos?
Never buy a supplement just because of the before and after photos.
Always read the fine print and look at the ingredients.
79
Look at “cost per
serving”.
Instead of looking at the
cost per product, look at the cost per
serving.
Note that supplements
which combine severa
ingredients will cost more than
single-ingredient products...
80
How to
evaluate “cost per
serving”?
If you are considering buying
a protein-based supplement,
the cost per serving should
be no more than the cost of a
piece of chicken at the mamak
- RM4.
Multi-billion Dollar Industry
Remember, the health supplement business is
a multi-billion dollar industry. Educate yourself
so that you are not manipulated by fancy marketing gimmicks.
Everybody wants to sell you something.
82
Lets “Shake it Off ”
Machines and Gadgets?
No machine can magically help you shake
off fats. Even if it helped to “loosen” the fats, they won’t
go anywhere. You can’t simply flush out “loose fats”.
Think about it: If there was such a machine, would
you still need to read this eBook?
83
One week rapid
weight loss gimmicks?
Any rapid weight loss product, diet, or
treatment which promises results in
a few day or a week focuses on water
loss.
84
23
Jadi perlu ke tidak?
Must you take supplements
to lose weight? You can but
you don’t have to.
Can supplements aid in your journey?
Sure. They all play a role which can
make it easier to control cravings, burn
more calories etc.
Ultimately, the choice is yours.
eBook Panduan Suplemen
Never but a supplement
if you 1) don’t know
the ingredients and 2) don’t
know how the supplement
works ...
85
Which supplements
do I use?
I myself use whey protein, manuka
honey and multivitamins.
But to be honest, I don’t use any very strictly on a
daily basis.
24
86-95: WATER RETENTION
Most people are aware it somehow exists but don’t know much
about it.
86
Lembik test:
You don’t have to do any fancy tests, but if
your body feels soft and flabby, there is a good
chance you are not as “dry” as you can be.
Water is more bouncy than fat...
87
How to
reduce
water
retention?
•Reduce salt intake
•Consume more fibers
•More potassium
•More exercise
•Caffeine
88
90
It effects almost everyone,
especially is you are overweight.
91
So how much
water should
you drink?
Many people, especially women, struggle with
water retention. Also keep in mind that more than
half your bodyweight is water.
Its not just
about
water.
Water intake is not just
restricted to mineral or
plain water.
Water is in everything:
fruits, soups, vegetables,
teh tarik, ribena, etc
•Drink more water
•Hot creams
•Sweat sweat sweat
•Detox
•Reduce carbohydrates.
89
Caffein is
diuretic.
Caffeine is
a popular ingredient in
many weight loss products. Why? It boosts
metabolism and it’s a
diuretic (helps you get rid
of excess water).
As long as your urine is
relatively clear, your water intake is decent.
The color of urine
tell you plenty
about your state of
hydration.
92
25
Kurang air dengan
kurang karbo?
Remember, for every gram of carbohydrate
you eat, the body requires some 2–3g of water to digest
it.
Hence if you go on a low carb diet, your body will adjust
and flush excess water within the first week.
Atkins & Low Carb Diets:
Low carb diets like Atkins are popular because for this
very reason. They help you shed weight quickly during
the first week and help you breakthrough plateaus by
cycling your overall carbohydrate intake and insulin
level.
My honest advice is to stay true to your own diet and
lifestyle choices.
Again, there is nothing wrong with
you adopting Atkins or other low carb
diet. The choice is yours. Whatever you do,
make sure that you understand and enjoy
your choices...
93
Extraordinary weight loss
after one week?
Most individuals embarking on a weight loss
journey, including Jom Kurus, will experience agreater
weight loss in the first week than any other week.
Some even lose as much as 4–5kg in the first week! But
that comes mostly from getting rid of that water retention.
94
Only in week #1
Oleh itu, jika anda melakukan diet rendah
karbohidrat, badan anda akan membiasakan diri dan membuang semua air berlebihan dalam
badan dalam minggu pertama diet tersebut.
95
What goes up must come
down?
Remember that as quick and easy as it is to
lose water, you can easily regain it back.
Example: Ramadhan. Insulin levels tend to
drop after month long of fasting (no carbohydrate supply for long periods). You easily
lose 3-4kg without exercise. Along comes
Aidilfitri + carbohydrates and you quickly
regain back 3-4kg after a few days of
celebration. Thats water retention 101.
26
96-101: METABOLISM
Everyone likes to throw that term around but very few
know what it means.
96
BMR vs AMR:
There are two types:
1) Your resting metabolic rate or RMR (some call
this the BMR) and 2) active metabolic rate (or AMR).
98
activity!
97
It is unique for everyone.
Every person has a unique metabolic
rate. It generally depends on age,
weight, height, sex, and level of activity.
Your body burns
1350kcal daily
without any
Your resting metabolic rate is the
number of calories your body
burns per day if it were to rest/
sleep for 24 hours.
For the average Malaysian
female, it is around 1350kcal/
day and for the average male, it’s
around 1800kcal/day.
99
Metabolism
Myth for the
Skinny
Despite what most people
believe, a larger person has
a higher BMR compared to a
smaller individual.
Think about cars again: A bigger car that’s idling burns more
fuel than a small car would.
100
How to increae
your
metabolism?
How can you increase your metabolic rate?
It’s as simple as doing more. The
more active you are, the more you
burn, and the more you burn, the
higher your metabolic rate (the AMR
in this case) becomes.
The more you do, the
more you burn.
101
Your metabolism slows as
you age BUT ...
As you get older, your metabolic
rate drops as you lose muscle mass
(due to hormonal changes).
Again, this is more
reason for you to keep
active, reduce muscle
loss, and keep your
metabolic rate from
crashing.
27
THANK YOU
FOR SHARING
I hope this FREE eBook guide will help you
along your journey to lose weight and keep
fit.
Its FREE. The only think I ask in return is that
you share the know-how with friends and
family and help us reduce obesity in
Malaysia and around the world.
Kevin Zahri
www.kevinzahri.com
Support my campaign #1jutakg. How?
Share the know-how with at least 5 people and lose weight together.
www.1jutakg.com

25 Calories Savings Tips

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