One Year Break and another New Year Resolution? Oh please...read on will ya!

Well, i know you are laughing while reading this title. Ya, this blog is stopped almost one year for what-ever reason.. but i never forget about this blog. Its will always be with me and always be...(cewah!)

I dont want to eleborate more about my missing-in action thing, but this time i want and really want to share with you guys out there anything that inspired me in the world of `shape up- for a new you'.

This time i want to share with you something that really inspired me when i read this successful story of Kelly Osbourne in Shape Malaysia magazine, January 2011.

 Who is Kelly Osbourne? Whats so great of her? Yeah, you may ask this question to me. But who cares...me myself don't know her either. But let me tell you, this girl once called herself an `ugly duckling'. She never see herself as pretty princess eventhough her parent are the stars of the iconic reality show The Osbournes. What made she fat was because she always taunted and criticized in the tabloids because of her weight.
"I was called fat and ugly in the press almost my entire life.I understand that being judged by others comes with the territory, it broke my heart and ruined my self esteem. "

She was an emotional eater. When she gets upset she'd fill up french fries and pizza all day and wonder why she wasn't losing weight.

But the turning point was...(i think this is not very important)
the most important was how she started watching anything she put in her tummy. She started learnt about the nutrition, calorie counting and exercising.  By doing that she lost 23 kilos in just A YEAR! Can you imagine that?!! OMG!

So, these are what she eat almost every day.
(The THREE things i DID to REALLY CHANGE my diet were start eating breakfast,drink water instead of soda and always have a snack in the evening. I don't like diet food. they make you miserable and don't fill you up. I had to find things i enjoyed eating. Otherwise, I never have to stuck to the plan)

:: Breakfast Raisin Bran with low fat milk or two eggs white with low fat cheese
:: Snack Sliced Cucumbers or dilled pickles
:: Lunch Grilled Chicken Salad with low fat mozarella
:: Snack Sugar Free Jell O or babybel Light Cheese
:: Dinner Turkey burger and steamed vegetables or turkey burger with low fat cheese
:: Snack An apple or small spinach salad with low fat dressing

So this is how she looks now!

And this..Before and After

so, how about you?? Dare to tell me??

Time To Relax...Enjoy Diet Jokes!!!

With a slice of cucumber
Girl: I'd like a triple vanilla ice cream sundae with chocolate syrup, nuts, whipped cream, topped off with a slice of cucumber.
Waiter: Did I hear you right? Did ou say top it off with a slice of cucumber?
Girl: Good heavens, you're right! forget the cucumber – I'm on a diet.


Diet buddies
Rosey and Nina were best of friends and tried to do everything together. Rosey announced that she was going to start a diet to lose some pounds she had put on recently.
"Good," Nina exclaimed. "I'm ready to start a diet too. We can be dieting buddies and help each other out. And when I feel the urge to drive out and get a burger and fries, I'll call you first."
"Great," Rosey replied. "I'll ride with you to Burger King."


Diet pills
"I'm prescribing these pills for you," said the doctor to the overweight patient, who tipped the scales at about three hundred pounds.
"I don't want you to swallow them. Just spill them on the floor twice a day and pick them up, one at a time...."


Food groups
Each day I try to enjoy something from each of the four food groups: the bonbon group, the salty snack group, the caffeine group, and the whatever-the-thing-in-the-tinfoil-in-the-back-of-the-fridge-is group.


Five Steps to a Healthy Diet
The Government has issued new guidelines for a healthy diet. They advise you to:
1. List your ten favourite foods.
2. List your five favourite drinks.
3. List all green vegetables that look like marsh grass, fur balls, or little trees.
4. List water.
5. Avoid 1 & 2; eat only 3; drink only 4.


Health Note
Chocolate is derived from cocoa beans.
Beans = vegetable.
Sugar is derived from either sugar cane or sugar beets. Both of them are plants, in the vegetable category.
Thus, chocolate is a vegetable.
To go one step further, chocolate bars also contain milk, which contains calcium.
So, chocolate bars are a health food.
Chocolate-covered raisins, cherries, orange slices and strawberries all count as fruit, so eat as many as you want.
Send this to four people and you will lose 2 pounds.
Send this to all the people you know (or ever knew), and you will lose 10 pounds.
If you delete this message, you will gain 10 pounds immediately.
That's why I had to pass this on - - - I didn't want to risk it. - - - - - - - - - -


I'm not fat
I'm not fat...
... I'm just short for my weight.


It's time to diet and exercise when...
...you try to do a few push ups and discover that certain body parts refuse to leave the floor.
...your children look through your wedding album and want to know who Daddy's first wife was.
...you get winded just saying the words "six-kilometre run."
...you come to the conclusion that, if God really wanted you to touch your toes each morning, He would have put them somewhere around your knees.
...you analyze your body honestly and decide what you should develop first is your sense of humour.
...you step on a talking scale and it says, "Come back when you're alone."
...to you, "Itsy-Bitsy Teenie-Weenie Yellow Polka dot Bikini" and "The Impossible Dream" become the same song.
...you accept the fact that you can fool some of the people all of the time and all of the people some of the time, but not while you're wearing a bathing suit.


New internet diet
'It's the hottest new diet! You attach this special modem to your stomach and upload your fat to a skinny person on the net!'


Now I lay me down to sleep
Now I lay me down to sleep,I pray the Lord my soul to keep.If I should die before I wake,I pray the Lord my fat to take,And leave behind a skinny shell,And all my fat can go to hell!


Self delusion
Self delusion is pulling in your stomach when you step on the scales.~ Paul Sweeney


Slimming advice
My advice if you insist on slimming: Eat as much as you like-just don't swallow it.~ Harry Secombe


Stressed
Can it be a mistake that "STRESSED" is "DESSERTS" spelled backwards ?


The problems of a healthy diet
An elderly couple were killed in an accident and found themselves being given a tour of heaven by Saint Peter. "Here is your ocean-side appartment, over there are the tennis courts, swimming pool, and two golf courses. If you need any refreshments, just stop by any of the many bars located throughout the area."
"Heck, Gloria," the old man hissed when Saint Peter walked off, "we could have been here ten years ago if you hadn't heard about all that stupid oat bran, wheat germ, and low-fat diets!"


The rules of chocolate
- If you've got melted chocolate all over your hands, you're eating it too slowly.
- Chocolate covered raisins, cherries, orange slices & strawberries all count as fruit, so eat as many as you want.
- The problem: How to get 2 pounds of chocolate home from the shop in a hot car. The solution: Eat it in the car park.
- Diet tip: Eat a chocolate bar before each meal. It'll take the edge off your appetite and you'll eat less.
- A nice box of chocolates can provide your total daily intake of calories in one place. Isn't that handy?
- If you can't eat all your chocolate, it will keep in the freezer. But if you can't eat all your chocolate, what's wrong with you?
- If calories are an issue, store your chocolate on top of the fridge. Calories are afraid of heights, and they will jump out of the chocolate to protect themselves.
- Money talks. Chocolate sings.
-Chocolate has many preservatives. Preservatives make you look younger.
-If not for chocolate, there would be no need for control top tights. An entire garment industry would be devastated.
- Put "eat chocolate" at the top of your list of things to do today. That way, at least you'll get one thing done.

Diet feast
During a get-together at my son's house, he had prepared quite a feast. In spite of the extrapounds I'd gained the previous winter, I forged ahead and loaded my plate. "Dad !" he said, eyeing my repast, "I thought you were on a diet."
"I am!" I replied, "But I need all of this to give me the strength to go on."


The toughest part of a diet...
The toughest part of a diet isn't watching what you eat. It's watching what other people eat.


You can't lose weight without exercise
You can't lose weight without exercise. But I've got a philosophy about exercise. I don't think you should punish your legs for something your mouth did. Drag your lips around the block once or twice. ~ Gwen Owen

Striking Weight Loss in 2009

By: Womenfitness.net

A New Year's resolution is a great way to get motivated to start losing weight, but the key is finding a sensible program that will greatly increase your chances of reaching that challenging goal. Key weight loss strategies include eating much less fat, keeping a food journal, taking 10,000 steps per day, and finding a support system that will help you stay focused.

Now is the time to evaluate your 2008 season. Look at your training and determine what worked and what didn't. Having a training log will help you see your fitness progression throughout the year. Do you need to improve your speed, endurance, strength, mental focus, recovery, weight loss, upper body and core strength, nutrition, hydration, flexibility, and race preparation? It is helpful to evaluate areas of your personal and professional life, because problems there will be a detriment to your training and racing. Evaluate your past years and make 2009 your best ever.

While "Health and Fitness" resolutions are expected to decline in 2009, it is still the most popular category. The number one resolution, "To Lose Weight," remains unchanged in popularity year after year. Most people who indicate that they would like to lose weight are only seeking to lose about 10 pounds.

Instead of dwelling on what you may not have done, put in some extra effort this month to find ways to make SURE that you are making the time and resources available to yourself that you need to stay in shape.

Schedule Your Exercising, Keeping it Simple and Easy- Get out your planner and really take a hard look at your schedule. If nothing else, you will need to find 3 to 5 days in a week that you can set aside at least 30 minutes for some cardio. Of course you will get better results with 5 days, but it is more important that you are doing something than doing a lot. Try to plan activities that are easily accessible and even fun if you can. A cardio funk class at a gym that's near by. Jogging while you walk the dog around the neighborhood. Sticking your favorite cardio DVD into the player and "working it out". Do whatever is easy, simple, and hopefully fun. You want to set yourself up for success, so don't try and complicate the issue.

Take Advantage of Weekend Time- The weekend is the only time when YOU have complete control over what you want to do during the day. Take advantage of this time to make sure you get in a little jog or some aerobics or even biking in the morning or afternoon when you are having some down time. Look at it this way: you'll be knocking out 2 days of workouts before the week even begins. Then, based on your personal program, you will only have to worry about doing it again 1,2, or 3 days. This will go a long way to take some pressure off of you so that you won't feel like you failed just because you got busy for a day or two and truly just could not get around to doing anything for your body. Using this tactics will go along way in making sure that you are able to stick with your program and not quit---even during times when your schedule is hectic and keeping up is rough.

Plan Your Grocery Shopping for Weight Loss- Create a "master list" of all of the healthy foods that you'll need to get through the week eating healthy. Go and get them all at once and them stock them at home. This way, you will always have healthy food options that will help you in your weight lossgoals. You also won't be caught off guard with the "munchies" and nothing to snack on in the house but your children's (or significant other's!) junk food. You can also plan to take certain snacks to work with you that can help you stay away from the temptations of doughnut-and-pizza-peddling co-workers.

One Day at a Time- Having the discipline to stay in shape---is something that usually is gradual and takes some time. You don't have to start a totally new calorie-plan overnight. You can start by eating (say) 2000 calories, then lower this by 100 calories a week until you reach (say) 1400 calories. Keeping a food journal, in which you record foods/drink consumed, is a great way to monitor (and be inspired by) progress. Similarly, counting steps is a great way to improve your fitness level, especially if you are very overweight. Aim to walk a certain number of steps per day, (eg. 8-10,000 steps) then increase this number gradually. If you are fitter, you might aim to use a treadmill for 30 minutes at (say) a speed of 5 mph, on an incline of 1 percent. Then increase the speed and incline gradually. Keeping an exercise journal is a great way to monitor (and be inspired by) progress.


The Best Rewards - Give yourself regular small rewards for achieving your diet, exercise and weight loss goals. Earning several small rewards is typically more motivating than earning one big reward which might require more effort.


Think Thin! - This may sound like psycho-babble, but it's not! Our beliefs really do affect how we behave. If you believe "I can never lose my final 10 pounds", chances are you won't. This is because we behave in a way that makes our belief a reality. However, if you think "Seven weeks from now my last 10 pounds are gonna be history" you will work to make that belief a reality.

I know this all sounds pretty simplistic. That's because it really is simple. What makes it so challenging is that ugly four-syllable word called C-O-N-S-I-S-T-E-N-C-Y. Its what separate people who achieve from those who don't in virtually any endeavor. But the bottom line of it all is that if the days that you do the right things far out way the days you do the wrong things, you will be truly successful in the end. It takes focus, determination and above all, work, to achieve your goals. And yes, it really is that simple.

In 2009, take a different approach to your goals. Don't just set them. Ingrain them in who you are. Make a commitment to yourself that you are going to achieve more than you ever thought possible this year.

MENU DIET - 1500 KALORI (MINGGU 3 & 4)

Macamana? dah cuba ke menu diet untuk minggu pertama dan kedua. Agak susah kan. Takpe mula-mula tu susahla sikit, tapi lama kelamaan mungkin takada masalah lagi...Ingat! azam kita..MENURUNKAN BERAT BADAN...mungkin dah boleh masukkan ke dalam azam kita untuk tahun 2009. 2009, tampil cantik dan berjaya...!!!pasti boleh...saya pun dah masukkan ke dalam azam tahun 2009.

Ok, kali ni saya nak bagi menu diet untuk minggu ke 3 dan ke 4 pulak. Kali ni lebih ringan sebab kita dah mulakan untuk minggu 1 dan 2 kan...so, untuk minggu seterusnya ni pasti takada masalah. Jadi saya ucapkan Selamat mencuba...!!!

Menu Diet Minggu 3 dan 4

HARI 1 (KALORI)
------------------------------------------------------------
Sarapan
POSITRIM 1 paket dengan 250ml susu skim (250.0)
------------------------------------------------------------
Makan Tengahari
Nasi, 1 mangkuk kecil (270.0)
1/4 cawan kari ayam dengan 1 potong paha ayam (195.0)
Bayam, 1 cawan (81.0)
Jambu batu saiz sederhana (147.0)
Nutrilite Lecitin E, 2 tablet
Nutrilite Fruit and Fibre, 4 tablet (7.6)
-----------------------------------------------------------
Makan Malam
Capati 1 setengah keping (450.0)
Kuah kacang pis hijau, 1 cawan (152.0)
Oren, 1/2 biji saiz sederhana ( 18.0)
Nutrilite Fruit and Fibre, 4 tablet (7.6)
----------------------------------------------------------
JUMLAH (1515.2)
----------------------------------------------------------

HARI 2
----------------------------------------------------------
Sarapan
POSITRIM 1 paket dengan 250ml susu skim (250.0)
----------------------------------------------------------
Makan tengahari
Nasi goreng 1 pinggan (630.0)
Jambu batu 1 biji saiz kecil (147.0)
Nutrilite Lecitin E
Nutrilite Fruit and Fibre, 4 tablet (7.6)
----------------------------------------------------------
Makan Malam
Sate Ayam, 12 cucuk (365.0)
Betik 2 hiris (120.0)
Nutrilite Fruit and Fibre, 4 tablet (7.6)
----------------------------------------------------------
JUMLAH (1534.2)
----------------------------------------------------------

HARI 3
----------------------------------------------------------
Sarapan
POSITRIM 1 paket dengan 250ml susu skim (250.0)
----------------------------------------------------------
Makan Tengahari
Nasi, 1 mangkuk kecil (207.0)
Taufu kering goreng, 1 keping (202.0)
Ikan kembung goreng, 1 ekor (111.0)
Kobis rebus, 1 cawan (78.0)
Nutrilite Fruit and Fibre, 4 tablet (7.6)
----------------------------------------------------------
Makan Malam
Sandwich ayam, 1 keping (481.0)
Nanas 1 hiris nipis ( 59.0)
Jambu batu 2 hiris besar (112.0)
Nutrilite Lecitin E, 2 tablet
Nutrilite Fruit and Fibre, 4 tablet (7.6)
----------------------------------------------------------
JUMLAH (1515.2)
----------------------------------------------------------

HARI 4
----------------------------------------------------------
Sarapan
POSITRIM 1 paket dengan 250ml susu skim (250.0)
----------------------------------------------------------
Makan tengahari
Nasi lemak 1 pinggan (389.0)
Mangga 1 biji saiz sederhana (134.0)
Nutrilite Fruit and Fibre, 4 tablet (7.6)
----------------------------------------------------------
Makan Malam
Mi kari, 1 mangkuk (529.0)
Jambu batu, 1 biji saiz kecil (147.0)
Epal merah, 1 biji saiz kecil (51.0)
----------------------------------------------------------
JUMLAH (1515.2)
----------------------------------------------------------

HARI 5
----------------------------------------------------------
Sarapan
POSITRIM 1 paket dengan 250ml susu skim (250.0)
----------------------------------------------------------
Makan Tengahari
Nasi 1 mangkuk kecil (207.0)
Ikan Merah goreng berlada 1 ekor (260.0)
Kailan goreng 2 cawan (127.5)
Jambu batu 1 biji saiz kecil (73.5)
Oren, 1 biji saiz sederhana (37.0)
Nutrilite Lecitin E, 2 tablet
Nutrilite Fruit and Fibre, 4 tablet (7.6)
----------------------------------------------------------
Makan Malam
Mi sup, 1 mangkuk (383.0)
Kiwi, 1 biji saiz sederhana (72.0)
Betik, 1 1/2 hiris saiz sederhana (90.0)
Nutrilite Fruit and Fibre, 4 tablet (7.6)
----------------------------------------------------------
JUMLAH (1515.2)
----------------------------------------------------------

HARI 6
----------------------------------------------------------
Sarapan
POSITRIM 1 paket dengan 250ml susu skim (250.0)
----------------------------------------------------------
Makan Tengahari
Nasi ayam, 1 pinggan (278.0)
Mangga, 1 biji saiz sederhana (266.0)
Jambu batu, 1 biji saiz sederhana (147.0)
Nutrilite Lecitin E, 2 tablet
Nutrilite Fruit and Fibre, 4 tablet (7.6)
-----------------------------------------------------------
Makan Malam
Mihun goreng, 1 pinggan (294.0)
Ayam goreng, 1 ketul (255.0)
Nanas, 1 hiris kecil (59.0)
Nutrilite Fruit and Fibre, 4 tablet (7.6)
-----------------------------------------------------------
JUMLAH (1564.2)
-----------------------------------------------------------

HARI 7
-----------------------------------------------------------
Sarapan
POSITRIM 1 paket dengan 250ml susu skim (250.0)
-----------------------------------------------------------
Makan Tengahari
Nasi, 1 mangkuk kecil (207.0)
Ikan kembung masak kicap (161.0)
Kacang buncis, 1 cawan digoreng (109.0)
Nutrilite Fruit and Fibre, 4 tablet (7.6)
-----------------------------------------------------------
Makan Malam
Mi Sup, 1 mangkuk (383.0)
Mangga, 1/2 biji saiz sederhana (399.0)
Nutrilite Lecitin E, 2 tablet
Nutrilite Fruit and Fibre, 4 tablet (7.6)
-----------------------------------------------------------
JUMLAH (1524.0)
-----------------------------------------------------------

MENU DIET - 1200 KALORI (Minggu 1&2)

Kepada sesiapa yang bertanya saya tentang Menu Diet, minggu ini saya bagi Menu Diet bagi sesiapa yang ingin memulakan diet yang seimbang tetapi tak tau menu makanan apa yang sesuai.

Minggu Pertama dan kedua ni, Menu Diet yang saya sediakan berdasarkan 1200 kalori. Bermakna diet kita minggu ini agak intensif sikit sebab makan kena kawal. Jadi kalau sesiapa nak mulakan pada minggu ini, sila lihat menu di bawah:
p/s Positrim adalah meal supplement dalam bentuk serbuk, dicairkan untuk menjadi minuman.
Nutrilite Lec E - Supplement untuk pecahkan lemak
Nutrilite Vegetable and Fibre - Untuk penjagaan kesihatan dan membantu melawaskan perut
HARI 1
----------------------------------------------------------
Sarapan (Kalori)
----------------------------------------------------------
Positrim, I paket (165.0)
Serbuk Protein, 1 skup penuh (36.0)
Telur Rebus, 1 biji penuh (71.0)
Nutrilite Supplement Lecitin E, 1 tablet
----------------------------------------------------------
Snek
Jambu batu, 1 biji saiz kecil (325g) (147.0)
Active 8, 1 paket (180ml) sepanjang hari (68.0)
----------------------------------------------------------
Makan Tengahari
Positrim, I paket dengan 250ml susu skim (250.0)
Betik 2 hiris tanpa kulit dan biji 112.0
Nutrilite Lecitin E, 1 tablet
----------------------------------------------------------
Makan Malam
Roti mil penuh, 2 keping (50g) 120.0
Mentega, 1 keping (14g) 106.0
Keju, 1 keping (18g) 58.0
Telur Rebus, 1 biji 71.0
----------------------------------------------------------
JUMLAH (1204.0)
----------------------------------------------------------

HARI 2
----------------------------------------------------------
Sarapan (Kalori)
----------------------------------------------------------
Positrim, 1 paket (165.0)
Serbuk Protein, 1 skup penuh (36.0)
Nutrilite Lecitin E, 1 tablet
Nutrilite Fruit and Vegetable Fibre, 4 tablet (7.6)
----------------------------------------------------------
Snek
Pear Hijau, 1 biji sederhana (325g) (133.0)
----------------------------------------------------------
Makan Tengahari
Sup mi 1 mangkuk (383.0)
Buah kiwi, 1 biji saiz kecil (87g) (35.0)
Nutrilite Lecitin E, 1 tablet
Nutrilite Fruit & Vegetable Fibre 4 tablet (7.6)
----------------------------------------------------------
Makan Malam
Positrim, 1 paket dengan 250 ml susu skim (250.0)
Sandwic sardin, 2 keping (142.0)
Pear kuning 1 biji sederhana besar (53.0)
Nutrilite Fruit & Vegetable Fibre 4 tablet (7.6)
----------------------------------------------------------
Jumlah (1219.8)


HARI 3
-----------------------------------------------------------
Sarapan
Positrim, 1 paket (165.0)
Serbuk Protein, 1 skup penuh (36.0)
Pisang emas 2 biji sederhana besar (76.0)
Nutrilite Lecitin E, 1 tablet
-----------------------------------------------------------
Snek
ACTIVE 8, 1 paket (180ml) sepanjang hari (68.0)
-----------------------------------------------------------
Makan Tengahari
Nasi Ayam, 1 pinggan (278.0)
Taugeh 1 cawan (22.0)
Nutrilite Lecitin E, 1 tablet
-----------------------------------------------------------
Snek
Guava 1 biji saiz kecil (147.0)
-----------------------------------------------------------
Makan Malam
Positrim 1 paket dengan 250 ml susu skim (332.0)
Serbuk Protein, 1 skup penuh (36.0)
Kek gulung swiss 1 potong (36.0)
-----------------------------------------------------------
Jumlah (1196.0)

HARI 4
-----------------------------------------------------------
Sarapan (Kalori)
----------------------------------------------------------
Positrim, I paket (165.0)
Ban 1 biji (100.0)
Mentega kacang 3/4 sudu besar (80.0)
Nutrilite Supplement Lecitin E, 1 tablet
Nutrilite Fruits and Fibre 4 tablet (7.6)
----------------------------------------------------------
Snek
Cempedak 10 ulas dengan biji (176.0)
----------------------------------------------------------
Makan Tengahari
Kuetiau goreng, 1 pinggan (321.0)
Pic 1 bijis ederhana besar (57.0)
Nutrilite Lecitin E, 1 tablet
Nutrilite Fruits and Fibre 4 tablet (7.6)
----------------------------------------------------------
Snek
Nangka 5 ulas tanpa biji (70.0)
----------------------------------------------------------
Makan Malam
Positrim, 1 paket (165.0)
Serbuk Protein, 2 skup penuh (72.0)
Nutrilite Fruit and Vegetable Fibre, 4 tablet (7.6)
----------------------------------------------------------
JUMLAH (1228.0)
---------------------------------------------------------

HARI 5----------------------------------
Sarapan
Positrim, 1 paket (165.0)
Serbuk Protein, 1 skup penuh (36.0)
Pisang Raja Udang, 1 biji saiz sederhana (110.0)
Nutrilite Lecitin E, 1 tablet
Nutrilite Fruit and Vegetable Fibre, 4 tablet (7.6)
----------------------------------------------------------
Snek
STrawberry (10 biji) (23.0)
----------------------------------------------------------
Makan Tengahari
Nasi 1 cawan (167.0)
Ikan bawal hitam goreng, 95g (143.0)
Bayam mnasak bawang putih, 1 cawan (137.5)
Nutrilite Lecitin E, 1 tablet
Nutrilite Fruit and Vegetable Fibre, 4 tablet (7.6)
----------------------------------------------------------
Snek
Mangga, 1 biji besar (103.0)
----------------------------------------------------------
Makan Malam
Positrim, 1 paket dengan 250 ml susu skim (165.0)
Anggur, 8 biji (72.0)
Nutrilite Fruit and Vegetable Fibre, 4 tablet (7.6)
---------------------------------------------------------
JUMLAH (1217.3)
----------------------------------------------------------

HARI 6
---------------------------------------------------------
Sarapan
POSITRIM, 1 paket (165.0)
Roti Mil Penuh 2 keping (120.0)
Keju 1 keping ( 58.0)
Nutrilite Lecitin E, 1 tablet
---------------------------------------------------------
Snek
Ciku 2 biji (88.0)
---------------------------------------------------------
Makan Tengahari
Mihun goreng, 1 pinggan (294.0)
Telur Rebus, 1 biji ( 71.0)
Nutrilite Lecitin E, 1 tablet
---------------------------------------------------------
Snek
Jambu batu, 1 biji saiz sederhana (147.0)
---------------------------------------------------------
Makan Malam
Positrim, 1 paket (165.0)
Serbuk Protein, 2 skup penuh (72.0)
Buah Kiwi,1/2 saiz kecil (17.5)
---------------------------------------------------------
JUMLAH (1197.5)
--------------------------------------------------------

HARI 7---------------------------------
Sarapan
Positrim, 1 paket (165.0)
Serbuk Protein, 1 skup penuh (36.0)
LImau Gedang, 1 biji saiz sederhana (93.0)
Nutrilite Lecitin E, 1 tablet
Nutrilite Fruit and Vegetable Fibre, 4 tablet (7.6)
----------------------------------------------------------
Snek
Tembikai 1 potong besar dengan kulit (87.0)
----------------------------------------------------------
Makan Tengahari
Nasi 1 cawan (167.0)
Sawi cina goreng ditmuis dengan bawang putih (98.0)
Daging lembu masak merah (2 keping) (133.0)
Taufu kukus, 1 keping (102.0)
Nutrilite Lecitin E, 1 tablet
Nutrilite Fruit and Vegetable Fibre, 4 tablet (7.6)
----------------------------------------------------------
Makan Malam
Positrim, 1 paket (165.0)
Nagka, 5 ulas tanpa biji (70.0)
Nutrilite Fruit and Vegetable Fibre, 4 tablet (7.6)
----------------------------------------------------------
JUMLAH (1224.0)
---------------------------------------------------------

How to Flatten Your Tummy After Having A Baby

How to Flatten Your Tummy After Having A Baby
By cplavoukos

The birth of a new baby brings joy and excitement, but it can leave behind stretch marks and a flabby tummy. This article will show you how to flatten your tummy and re-gain your pre-pregnancy shape.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:
· motivation
· your doctor's approval
· your baby
· a comfortable mat or rug
· a chair
· sneakers
· sports bra
· stroller
· front carrier

Step 1


Nurse Not only is your milk best for baby, but nursing will help get you back in shape more quickly. Sucking stimulates the release of the hormone oxytocin, which contracts your uterus and helps it to shrink more quickly to (nearly) its pre-pregnant size. And you naturally burn calories to make breast milk every time you nurse. If you are unable to nurse, there are also a number of structured lower body exercises you can begin gradually to help strengthen the muscles most directly affected by pregnancy and childbirth.

Step 2


Get a move on No matter how exhausted you are as a new mom, exercise is still important. It will help build up your stamina and return the muscle tone you lost during the pregnancy. As soon as you have you have clearance from your doctor, begin to walk. It’s low impact, safe, and you can take baby with you. Walk as often and as long as you can without overdoing it- around the block, to the grocery store, to the corner and back, whatever is most comfortable for you. Carry baby in a sling while you walk or hike or enjoy stroller walks and jogs.

Step 3


Pelvic Tilt To strengthen abdominal and lower back muscles and improve posture, lie on your back with knees bent together and feet flat. Slowly breath in deeply, let your abdomen rise, then while exhaling pull your abdomen in tightly and push the small of your back flat against the floor. Hold for five seconds. Release and repeat ten to fifteen times.

Step 4

Head Lift To strengthen
abdominal muscles and stabilize the posture by flattening the back, lie on your back with your knees bent. Place one or both hands on your tummy to remind you to keep your backbone flat to the floor. Take a deep breath and raise your head slowly while exhaling. Then lower your head slowly while inhaling. Raise your head a little higher each time. Keep your eyes toward the ceiling. As your abdominal muscle tone gradually improves, you can do the head lift exercise along with the pelvic tilt.

Step 5

Leg Lifts To strengthen abdominal and lower back muscles, lie on your back with knees bent. Flex one leg up toward your chest and then extend it as far as you can overhead while keeping the opposite leg bent and your lower back pressed into the floor. You can also try raising and lowering one leg at a time while keeping it straight.

Step 6

Straighten up The weight of your baby and uterus naturally pushing your abdomen forward during pregnancy can cause poor posture. To correct your posture and look taller and leaner, stand with your back against the wall and heels about four inches from the wall. Flatten the small of your back against the wall by pulling in your abdominal muscles and tucking in your buttock muscles. Raise your chest so that your upper back is flat against the wall. Walk away from the wall and try to maintain this posture throughout the day.

Step 7



Abdominal Contractions This exercise - done standing or sitting in a chair- works the deepest lying abdominal muscles, the transverse abdominals. Imagine your abdomen is an elevator with five floors, with your belly button as the focal point. First floor is when your abdomen is in a relaxed position. Fifth floor is when your belly button “touches” your spine. Slowly raise the elevator (contract the stomach muscles) from the first floor to the fifth, holding for ten counts on each floor, squeezing harder as you progress to the top. When you get to the fifth floor, squeeze as hard as possible, and imagine your belly button going out the back of the spine, or to the sixth floor, and hold for a count of twenty. Bring the elevator back down, slowly relaxing your muscles from top to bottom, back to the first floor. Remember to keep your back straight. Do not sag! Do these several times a day. Working up to as many repetitions as you can and holding for as long as comfortably possible on each floor. You can also train your tummy to skip floors, i.e. go from the third floor to the fifth floor and back again, or from the second to the fourth, and so on. The emphasis is on the backward, squeezing movement. Kind of like kegels for your tummy!

Step 8
Eat right Manage weight during and after pregnancy by eating a well-balanced diet, drinking plenty of water, and avoiding high fat, high sugar, and empty calorie foods. Eat nutrient-rich foods from the five basic food groups: *whole grains, bread, cereal, rice, and pasta *vegetables *fruit *fish, meat, poultry, dry beans, eggs, and nuts *milk, yogurt, and cheese Each day consume foods from each of these groups, proportioned for balance nutrition into three basic calorie groups: *Carbohydrates in the form of healthy sugars- like pasta, grains, and fruit- should supply around 50-55% of your total daily calories *healthy fats- such as salmon, flax oil, avocados, and vegetable oils- should supply around 30% of your total daily calories *proteins- such as cottage cheese, soybeans, tofu, lentils, meat, and poultry- should make up about 15-20 % of your daily calories

MeasuringTips

Many of us rely on the scale to measure our weight-loss progress, but weight alone can be deceiving. The number on the scale can't differentiate between muscle, fat, water and tisuue. Taking your measurements can be better of progress.

How To Measure Up Your Body
- Start with your cloth tape measure.
- Stand tall and breath normally, without hold in your stomach in.
- Wear fitted clothing - so you're measuring your body not fabric.
- Pull the tape snugly across your body - but don't press into the skin.
- Measure upper arm at the largest point above the elbow.
- Measure chest at its broadest point.
- Measure waist at its smallest point.
- Measure hips and thights where they are largest.
- Record your neasurements in the space below.
- Measure yourself once a week during the first 30 days, then once a month after that.