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Everything is possible when you put your mind (and effort) into it.
Everything is possible when you put your mind (and effort) into it.
Sebenarnya dah lama kawan suruh share tips. Tapi saya rasa macam masih belum layak nak kongsi tips. But, good things are meant to be shared kan? So here goes of what I did to reduce my weight from 140kg to currently 94kg.
1. REASON
Ni sangat penting. Ask yourself, why do you want to lose weight? Like me, I started because I want to feel healthier & lighter. Dah lama solat sakit kaki, takleh duduk antara 2 sujud betul2. Sekarang alhamdulillah ok dah. Kalau x ada sebab, takut x konsisten.
Ni sangat penting. Ask yourself, why do you want to lose weight? Like me, I started because I want to feel healthier & lighter. Dah lama solat sakit kaki, takleh duduk antara 2 sujud betul2. Sekarang alhamdulillah ok dah. Kalau x ada sebab, takut x konsisten.
2. FOOD INTAKE
Ye, mmg kena eat clean. MAKAN, jangan berlapar. Start dgn kurangkan portion. Buang half drpd kebiasaan. Lebihkan sayur, especially ulam. Try to avoid fast food, goreng2, kuah2, & paling penting, KURANGKAN PENGAMBILAN GULA. Mula2 mmg seksa. Lama2 ok punya.
Ye, mmg kena eat clean. MAKAN, jangan berlapar. Start dgn kurangkan portion. Buang half drpd kebiasaan. Lebihkan sayur, especially ulam. Try to avoid fast food, goreng2, kuah2, & paling penting, KURANGKAN PENGAMBILAN GULA. Mula2 mmg seksa. Lama2 ok punya.
3. WATER INTAKE
Orang Malaysia mmg kurang minum air, especially air masak. Nak kurus mmg kena banyak minum air masak, tapi kena tau sukatan yg betul & sesuai dgn body mass. Guna ratio 1 liter utk setiap 25kg. Kira berat korang, pastu bahagi la berapa liter kena minum each day.
Orang Malaysia mmg kurang minum air, especially air masak. Nak kurus mmg kena banyak minum air masak, tapi kena tau sukatan yg betul & sesuai dgn body mass. Guna ratio 1 liter utk setiap 25kg. Kira berat korang, pastu bahagi la berapa liter kena minum each day.
4. EXERCISE
Dah kurangkan makan, kenalah disokong dgn senaman. Barulah hasil lagi umph. Pilih exercise yg korang suka. Buat ikut kemampuan diri. Masa saya mula dulu saya berat sgt, x dpt nak jog sbb sakit kaki. So I did indoor cycling. Now buat skipping 2k jumps every day.
Dah kurangkan makan, kenalah disokong dgn senaman. Barulah hasil lagi umph. Pilih exercise yg korang suka. Buat ikut kemampuan diri. Masa saya mula dulu saya berat sgt, x dpt nak jog sbb sakit kaki. So I did indoor cycling. Now buat skipping 2k jumps every day.
5. MORAL SUPPORT
Yg ni korang kena ada someone utk jd cheerleader korang. Kawan ke, mak ke, gf/bf ke, tak kisah. Kena ada yg bersama dengan kita. Sbb journey ni sgt perlukan mental yg kuat. Talk to someone. Ask their help to support you. Lagi cun kalau dorang join sekali.
Yg ni korang kena ada someone utk jd cheerleader korang. Kawan ke, mak ke, gf/bf ke, tak kisah. Kena ada yg bersama dengan kita. Sbb journey ni sgt perlukan mental yg kuat. Talk to someone. Ask their help to support you. Lagi cun kalau dorang join sekali.
6. EXPERIMENT & ADAPT
Badan kita akan capai 1 state yg dipanggil 'plateau'. Waktu tu sbb bdn dah terbiasa dgn rutin baru, so dia x nak turun dah. Kena rajin tukar menu & rutin senaman. Tambah intensity bagi badan tercabar sikit. Rajin2 bertanya dgn yg lebih pakar.
Badan kita akan capai 1 state yg dipanggil 'plateau'. Waktu tu sbb bdn dah terbiasa dgn rutin baru, so dia x nak turun dah. Kena rajin tukar menu & rutin senaman. Tambah intensity bagi badan tercabar sikit. Rajin2 bertanya dgn yg lebih pakar.
7. SLOWLY BUT SURELY
Lebih baik turun sikit2 like sebulan 2-3kg drpd segedebuk 10kg. Jgn timbang hari2. Nnt give up kalau x de perubahan. Kalau rasa mcm berat x turun, tgk cermin. Ada x perubahan dr segi fizikal. Kalau ada, be proud. Don't be too hard on yourself.
Lebih baik turun sikit2 like sebulan 2-3kg drpd segedebuk 10kg. Jgn timbang hari2. Nnt give up kalau x de perubahan. Kalau rasa mcm berat x turun, tgk cermin. Ada x perubahan dr segi fizikal. Kalau ada, be proud. Don't be too hard on yourself.
8. PATIENCE & DETERMINATION
Sabar & istiqamah. Lemak tu dah kumpul sejak 20 tahun yg lalu. Takkan sebulan terus hilang kan? Sabar, ada hasilnya nanti. Kena yakin & percaya diri. Go back to your nawaitu. Kalau niat kita baik, insya Allah akan dipermudahkan.
Sabar & istiqamah. Lemak tu dah kumpul sejak 20 tahun yg lalu. Takkan sebulan terus hilang kan? Sabar, ada hasilnya nanti. Kena yakin & percaya diri. Go back to your nawaitu. Kalau niat kita baik, insya Allah akan dipermudahkan.
Tu jelah kot rasanya. Kalau ada benda nak tanya ke apa ke, tanya je. I will try my best to answer. I'm not an expert, but maybe I can share my experience. I haven't achieved my ideal weight. Skrg pun masih dlm proses lagi. Doakanlah semoga saya terus istiqamah & berjaya.
