What To Eat?

Whenever I have appointment at Sogo Shopping Complex, I love to wait for my client in front of a bakery shop around lunch hour time. The reason is because I can do my observation on what type of items in the bakery shop is the hot selling items. Don’t get confused, I am not trying to survey, I’m not into bakery business, but I am into health and weight loss business.

You must be wondering, does it relates to each other? The answer is Yes!

Last time, when I was overweight, I don’t observe what others do

But now, I like to observe what people eat. Be it at food court, restaurant or bakery shop. Let me share to you how do I usually observe. First, the size and shape of that particular person. And I will observe what kind of food that they are ordering, buying or eating. It’s very true, You Are What You Eat.

An interesting example…of what to eat….

At the bakery shop, when a person’s size shows that they are overweight and the type of bread that they choose to take and put into the tray is the deep fried bread or deep fried bun. Whereas another person with a proportionate body shape went into the bakery shop, usually they will opt for normal red bean paste bun or sausage bun. Can you see the difference here?

Watch Out What To Eat

Most people when buying food outside, they do not know what type of food to eat in order to take care of their diet. Well, all I can say is that outside food is not as good compared to home cook food. Do you agree with me? In our society today, no choice the fastest and easiest way is to eat out. Can you eat out and still keeping off your weight? Yes, sure do. All you need to do is more conscious of what type of food that you choose and the the type of food you will be eating. In simple phrase, choose healthier food. Example.. fried fish and grilled fish. Choose grilled fish. Not that hard, right?

Choose what to eat…and that is when you choose your body shape. You got to control your own decision. Decision will be the outcome of your body shape and weight.

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You should download Diet2go: Weight Loss App For Iphone

Do you have an Iphone, Ipod Touch or Ipad? Now you can download the Diet2go the Free Weight Loss App. This application introduces an innovative approach to manage your weight.

So, how can this weight loss app help you to manage your weight?

Diet2go the application allows users to choose a weight loss plan from a large database, and then adjust their meal schedule with meal reminders integrated directly in to their device’s calendar. Also included in the application are weight loss tricks and tips.

The application offers additional weight loss tips and tricks, as well as recommendations and success-estimates based on your physical characteristics, activity levels, and food preferences. The diets are created exclusively for this application, are updated weekly, and offer a wide range of weight loss plans to suit all preferences. The Diet2Go plan manager is a successful dieting tool that will guide you through weight loss day by day, meal by meal.

Diet2go application interface is simple to use and there is an integration between Facebook and Twitter.

Where to download the app?

Diet2Go 1.3 is free and available exclusively through the App Store in the Healthcare & Fitness category.

Nowadays it seems everywhere we can hear people promoting a new diet program that praises the power of protein for health and weight loss. Whether to gain weight, to lose weight or maintaining current weight, the importance of protein goes far beyond physical appearance and muscle building.

Protein For Health – A Necessity For Everyone.
Protein is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life. Protein is stored in muscles and organs, and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones.

Protein also makes it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a “macronutrient,” meaning the body needs relatively large amounts of it. The Institute of Medicine of the National Academy of Sciences has concluded that our daily protein requirements should be 10 percent to 35 percent of our total caloric intake, with men needing slightly more than women.

A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.

Protein For Weight Loss
The widespread popularity of high protein diet in weight loss is due in large part to their ability to help manage hunger. When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of protein is that it raises your resting metabolism by maintaining muscle mass.

As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin, so you avoid the “sugar highs and lows” after eating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein than others.

Consider The Source Of Protein
You can obtain healthy sources of protein without high levels of saturated fat. For example, soybeans, nuts and whole grains provide protein without much saturated fat and offer plenty of healthful fiber and micronutrients as well.

How To Obtain Healthy Protein
If you’re looking for yet another great way to obtain healthy protein, vegetable sources of protein must be high quality and have lower calorie levels with virtually no added fat. Choose weight management program that able to help you build or maintain lean muscle while providing healthy weight-management support.

Now that you’ve increased your knowledge of protein, you can effectively enhance your diet and allow good health to take shape.

Are you currently taking sufficient protein in your daily diet and what are the source of your protein? I’d love to hear from you.

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Always keep this in mind, always try to obtain sugars naturally which should be primarily from fresh, whole fruit.

Here are 7 Ways To Reduce Sugar Intake

1. Fruit juices, even if they are 100 percent fruit juice, are all-natural sugar but they are very high in calories–it’s best to avoid beverages with high calories, including fruit juices, sodas, lemonade and other sweetened beverages. Learn to enjoy your iced tea for its natural flavor, rather than for the flavor of the sugar that you pour into the glass.
2. Rather than adding syrup or honey to foods like waffles or pancakes, try topping them with sliced fresh fruit and a dollop of vanilla yogurt.
3. Look for whole-grain cereals without added sugars, and top with sliced bananas, berries or other fruit that appeal to you. This applies to both cold cereals and hot. Oatmeal is delicious with some mashed banana stirred in for sweetness.
4. Keep healthy snacks around, like whole fruits, cut vegetables, whole-grain crackers, low-fat yogurt and low-fat cheese, so you won’t be tempted to eat sweets instead.
5. Help your kids develop healthier habits–if they are old enough to read labels, give them a list of all the names for sugar and ask them to become “sugar detectives.” They will enjoy finding the hidden sources of sugar in foods, and it will help to educate them as to how much sugar is added– sometimes where you least expect it.
6. Instead of baked goods for desserts, try fresh fruit with a bit of chocolate syrup. One great trick is to take ripe bananas, peel and place them on a foil-lined tray in the freezer. Frozen bananas taste just like ice cream and will satisfy your sweet tooth for significantly fewer calories.
7. If you add sugar to cereals, beverages and fruits routinely, try to gradually reduce the amount you use. You may not really know the true flavor of these foods because you have “masked” the flavour with sugar. Fresh fruits in season should be deliciously sweet–no added sugar necessary

We are easily surrounded by sugars. To avoid sugar, instead look for protein. Since we live in a carbohydrate-rich society, it’s not always easy to find low-calorie, healthful foods, which are generally expensive and have a short shelf life. This is all too obvious when travelling. Whether it’s the airport or a gas station, high-protein foods that are low in sugar are difficult to find. The next time you walk into a gas station, a food stop, or a snack bar in the airport, look around. You will see lots of chips, candies, crackers, doughnuts, muffins and plenty of soda. Generally, the only protein is beef jerky, almonds and milk. Now protein bars are coming into fashion, but they are not widespread.

The problem with snacking on these sugary foods is the empty calories. You want to make your calories count, and sugar doesn’t help much. Pre-packaged foods that are high in sugar generally do not have a high-nutrient density.

Protein is the nutrient of interest for most of the current diets. In the 1980s, the high carbohydrate diet was king, but this diet has proven deleterious to most people. We do need carbohydrates–remember, it’s like the fuel you add in the gas tank of your car–but unless you’re training for a marathon, you do not need that much. Generally, about 40 percent to 50 percent of your daily calories can come from carbohydrates, which means that on a 2,000-calorie-per-day diet, that is approximately 800 to 1,000 calories, which translates into the typical Western breakfast of a large latte and a muffin. Under these conditions, you’re usually tapped out by 10 a.m. with all the carbs you need for the day. Now imagine adding some pizza, a hamburger and a soda, a mid-afternoon coffee, a bag of chips and then maybe some bread with dinner.

It’s not hard to quickly accumulate 4,000 calories. Cutting carbohydrates out of the diet is the basis of most, if not all, of the popular diet programs today.

The idea of a low-fat diet has changed, and now a diet rich in healthy fats–such as monounsaturated fats from nuts, avocados and olive oil, and polyunsaturated fats from fish oil and flaxseed–is popular. The percentage for dietary protein can vary widely, but most experts target around 30 percent.

Here are a listing some of the Healthy Snacks That Are Under 100 Calories that can help you in choosing your snacks. Remember, reduce sugar when it is not necessary like drinking sodas, fruit juices that are pre-package, sweets…

But what do you think? Do you have other ways to reduce sugar intake? You can let me know by leaving a comment below.

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What is sugar exactly?

Table sugar is just one form of sugar that we get in the diet. Sugars are carbohydrates, and they exist naturally in different forms and in all kinds of foods. The granulated sugar that you might sprinkle on your cereal is called sucrose, which is produced primarily by extracting the sugar from sugar beets or sugar cane, although it is present in lots of other plant foods, too. The primary sugar in fruits is called fructose, and there is a naturally occurring sugar in milk called lactose. When you consume a fruit, a vegetable or a dairy product, you can’t avoid consuming the natural sugar that these foods contain.

All sugars ultimately end up in the bloodstream in the form of glucose, which is the form of sugar that our body prefers to use for energy. While sugars in foods end up as glucose in the bloodstream, so do the end-products of the digestion of all carbohydrate-rich foods like fruits, vegetables and starchy foods.

We eat a lot of sugar–even in foods that don’t taste sweet. Aside from the obvious items like sodas, fruit drinks, sweetened cereals and desserts, sugar–in one form or another–finds its way into condiments, soups, breads and even savoury snacks like chips. The primary health hazard of eating too much sugar is tooth decay. The bacteria that live in your mouth can convert sugars into an acid that can destroy tooth enamel. Foods that are sweet and sticky, like fruit snacks or gummy candies are particularly a problem since the sugar stays in contact with the teeth.

How Sugar Impact Your Weight Loss Progress?

Does sugar make you fat? Certainly sugar adds extra calories to the diet, and extra calories mean extra weight. Most studies have focused on soda consumption, and several have concluded that as soda consumption increases, so does the risk of obesity. Part of the problem with beverages is that they don’t fill us up–so we can consume a lot of calories in these sweet liquids and still consume regular solid foods, too, before we feel full.

The other issue is that many foods that are high in added sugars are also high in fats and calories–cakes, pastries, ice cream and candy bars are just some of the sweet foods we eat that are loaded down with fat and calories. Food manufacturers are more than happy to accommodate America’s sweet tooth–sugar is inexpensive and adds a lot of taste to foods. To know how much sugar you are eating, it’s important to understand that many forms of sugar are added to foods. By reading the label, you may not realize how much sugar a food really contains.

Here are some other forms of sugar that you might see on a label: sucrose, fructose, glucose, dextrose, lactose, maltose, invert sugar, raw sugar, turbinado sugar, brown sugar, cane sugar, brown rice syrup, fruit juice concentrate, confectioner’s sugar, maltodextrin, corn syrup, highfructose corn syrup, honey, maple syrup and molasses.

One popular breakfast cereal marketed to children has the following ingredients: corn, sugar, corn syrup, modified cornstarch, canola oil and high-fructose corn syrup, followed by some vitamins, minerals, and artificial colors and flavors. This cereal isn’t much more than a bowl of sugar, oil and starch.

When you look at a food label, the sugar content is listed–in grams per serving–just under the total carbohydrate listing. But this includes all sugars in the food including natural sugars, so it can be deceptive. For instance, a bran cereal with no added sugar but with raisins in it might look as high in sugar as a sugary kid’s cereal. But there is a big difference in the nutritional value of the two foods, since one might contain only the natural sugar from the fruit, while the kid’s cereal will contain all added sugar.

It is very important to know how much sugars that we are actually taking into our body. No doubt that cereals could look healthy, but when looking at label it contains quite high sugar content. If you wanted to manage your weight, the best way is to take lesser drinks like soda water or take lesser sweet food like donuts with toppings and also lesser junkies like chips. The lesser artificial sugars intake you give you long term results in managing your weight and that is how sugar impact on your weight loss progress.

I’d like to know what you think.

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I received emails from my subscribers asking me questions, “How to have long term results after losing those excess weights”, “How do I maintain it”?

We got to face the truth. The only way to have a long term results, maintaining and keeping the weight off forever is by having healthy diet. Eat healthy and we can maintain our weight, health at the same time not gaining back those excess weight.

Let me summarize the process of healthy diet to lose weight that I personally felt when I started a healthy way to lose weight.

1st – 2nd Week: Toughest and most challenging period

For the first week to second week, when you just started dieting is really a challenge to you. This is the time where by your body is trying to adjust to new way of your eating habits and the pattern of food intake and also the amount of water. Basically, it is the starting point for the body to get used and adjust the new healthy way of dieting. Of course, feeling hungry is very normal.. but don’t starve your self. It is advisable that you drink shakes whenever you feel hungry. You can also eat some fruits/hi fibre biscuits to control your hunger.

3rd – 4th Week: Slowly adapting the changes

For the third week to the fourth week, you will feel that dieting by changing the eating habits and lifestyle isn’t that tough and difficult at all. This is because you do not really feel the hunger pangs if you are taking sufficient protein which able to send the signal to the brain to control the hunger.

5th Week or 2nd Month: You can feel  results from the effort that you have put in for the past 1 month

For the 5th weeks or second month, you will feel that your eating habits is slowly changing. Take for eg, before this you really love fried food or oily food, but now when you taste some food that is too oily or eating fried food, you just don’t have the appetite. Congratulations, if you have reached this stage. This is because for the following month onwards, your dieting is as simple as ABC. You will also noticed that drinking water of 3-4 litres per day isn’t a problem anymore. Continue on with the routine consistently, stay focus ..and you will see unbelievable results on you.

Losing weight process: Changing of eating habits and lifestyle > Maintaining the healthy eating habits and lifestyle > Monitoring your weight from time to time. Most people undergo the losing weight process very successfully, but they failed to go through the maintaining and monitoring stage. During the losing weight process, they are usually following a strict daily diet menu, but when they have lost some weight or reach the weight that they wanted, they started to eat and continue back the lifestyle that they have before this. Of course, the weight will follow as you are no longer following the healthy diet menu.

To answer the questions, the success to have long term results and maintaining the weight  is by following and cultivating healthy diet to lose weight. Then followed by healthy diet in your daily diet menu every single day. Do not forget to drink sufficient of H2O.

I would love to hear from you, what are your challenges that you are facing during the losing weight journey?

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One of the most important skills you can master is being able to read  food labels in order to figure out exactly what you are getting from your foods. Let’s look at the example from the picture in this blog post and take the information from top to bottom…

Ready to learn reading food labels? Let’s move on…

Serving Size and Servings per Container:

Pay attention to this closely. Many people assume that small packages of cookies or crackers, or medium-sized beverage containers are single servings. But this may not be the case. An “official” serving of a beverage is 8 ounces, but many drinks are packaged in 16 oz. containers or larger. All the nutrition facts on the label are for one serving. If you drink a 16 oz. beverage, you will be drinking twice the number of calories on the nutrition facts panel, since you’ll be taking in two servings. You will need to double all the information on the label to determine exactly what you are taking in.

Calories, Fat, Carbohydrate and Protein:

As with all the other nutrients, these are the amounts per serving. In the example above, one cup of Chunky, Cheesy, Rich and Creamy Broccoli Soup has 250 calories. But if you consume the whole package (two servings), you will have taken in 500 calories. In addition to the total fat per serving, the label also tells you the calories from fat, so you can do a quick calculation in your head of what percentage of calories you are eating from fat. In the example, there are 135 calories from fat out of a total of 250 calories. You can see right away that more than half the calories in the soup come from fat. The label also tells you how much of the fat is saturated fat or trans fat. “Total Carbohydrate” tells you, again, how much carbohydrate per serving. Keep in mind that this includes natural sources, such as the natural sugars in milk or fruit, so it’s not always easy to tell from the line labeled “Sugars” where the sugar is coming from without looking at the ingredients list. If a cereal has little added sugar–but contains raisins–the sugar content may look high, but it’s just from the natural fruit sugar. Look at the ingredients list for sugar: sugar, brown sugar, cane sugar, beet sugar, corn syrup, corn syrup solids, brown rice syrup, dextrose, fructose, fruit juice concentrate, high fructose corn syrup, honey, invert sugar, maltodextrin, molasses, raw sugar, turbinado sugar and sucrose are all added sugars. Sometimes food manufacturers use a number of sweeteners in a product–each in small amounts–so the ingredients are “sprinkled” throughout the ingredients list, but taken together they can sometimes add up significantly.

Fiber and sugars are part of the total carbohydrate count. A food with 5 grams or more of fiber per serving is a good source of fiber.

% Daily Value:

Daily Values are standard values developed by the Food and Drug Administration for use on food labels. They are standards used to compare the amount of a nutrient in a food to the amount that is recommended per day, but is based on a 2,000 calorie diet that may not apply to everyone. Even if you know that you don’t require that many calories, you can still look at these values to see if a particular food is high or low in a nutrient that you are interested in. In the example above, one serving of the soup provides 30 percent of the Daily Value for calcium, which is quite a bit. But it also has 25 percent of the Daily Value for fat–that means that one fourth of the recommended fat for the day is packed into 1 cup of soup–that’s a lot of fat per serving!

Here are some things to visualize when you are looking at a food label:

Every 5 grams of fat is a teaspoon of fat (or a pat of butter). In the example above, each cup serving of soup has 15 grams of fat–that’s three teaspoons (or one tablespoon), or three pats of butter per serving! If you consume the whole can (two servings), then you are consuming six pats of butter!

Every 4 grams of sugar is a teaspoon. The soup above has very little sugar–only 2 grams per serving, or about a half a teaspoon. But a 16 oz. bottle of sweetened tea might have 30 grams per serving (and remember, the bottle is two servings of 8 ounces each). If you drink the whole bottle, you’ll be drinking 60 grams of sugar–that’s 15 teaspoons, or five tablespoons, or just under 1/3 cup!

Anyway, it always worth taking a good look at food labels each time you are at the supermarket to choose the kind of food to buy.

Don’t you think that reading food labels is such a useful skill to master?

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Some of my subscribers is asking me what is my secret to weight loss that I got such an amazing results. Frankly, I don’t have any “secrets” to share or magical pills to give away. Only a few little tips that have made a HUGE DIFFERENCE in my success.

Still  don’t believe? Let’s check out my 8 Deadly Boring Ideas…

Eight Deadly Boring Ideas That Make All The Difference…

1. I’m not committing to any of these  Common Mistakes on dieting.
2. I know I am ready for a new challenge, Ready To Lose Weight
3. I know my what I want to achieve, to get my weight down and getting my cholesterol level to healthy level. So, I set a Realistic Goals For Losing Weight.
4. I’m thankful that I got a personal coach that is willing to teach and guide me till I succeed. Be there when I needed her.
5. I got a proper directions of what I should do, especially on the steps of how to start losing weight.
6. I’m willing to do something that most people don’t. That is willing to CHANGE. Change my lifestyle and eating habits. This is not about totally sacrificing your favorite food and junkies. You still can enjoy it once in a while and don’t overeat. Eat moderately!
7. I love myself more than anything else, so I want to be in control of my own weight and health. I can be so annoying that while having lunch or dinner together with my colleagues, I will just stare and looking at them eating and me, just drinking my H2O and my meal replacement smoothies.
8. I am willing to feed my body cells, most people don’t do that and they have totally neglected about their body cells. You and I are the same, because we made of cells. Cells need food too…What food that they eat? Nutrition

You see, the success only comes when you learn from successful people. My coach is a successful lady who is so slim that have a body like a teenage girl even though she is already a mom for 2 kids. It is something for me to admire and I want to have the success like her, of course not having 2 kids, is the losing weight and maintaining and keeping it off part. Hey, I’m still single…

And that’s about it. These are just some small ideas that have had a huge impact on my success. You probably have your own and I’d love to hear what you think.

If you like, you can even leave a comment below.

P.S. Please tip the waiter. If you enjoy this article and already subscribe to this blog please “tip” by sharing it with your friends on Twitter. All you have to do is click the little green “retweet” button on this post. Thank you.

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Today I received an email from one of my subscribers. He thanked me for the diet tips that I sent to him. Our conversation goes like this:

Mr Subscriber: I’m trying to diet but the results is not satisfactory, but persevering.

Stella Chua: Which method you are trying?

Mr Subscriber: Cut out carbo, sugars, fats. Eat less and when hungry only. It worked during puasa month. After……

Do you face the same kind of problem and frustration like Mr Subscriber? Let’s check out the common mistakes done by dieters who are trying to lose weight.

Common Mistake #1: Fooling Yourself into Thinking that Skipping Meals is the Way To Avoid Calories Intake

Frankly, I don’t where does this idea came about. It is actually really bad to skip meals. Let me explain why. When your blood sugar drops below normal level, you’ll experience cravings and a drop of energy. You again revert to simple carbohydrates to achieve a quick surge of blood sugar and to overcome hunger and a drop of energy. Simple carbohydrates (sugar, white breads, toasts) and others (noodles, rice, beans) cause an immediate raise of blood sugar level which results in a substantial emission of insulin. The insulin removes sugar from blood turning its excess into fat. The result is a decreased level of blood sugar, and thirst for more carbs. This cycle repeats itself 2, 3 or more times during the day. This vicious circle constitutes one of the major reasons for diabetes, high blood pressure and extra weight.

Ask yourself, how often you are fighting with your mind about your cravings and hunger?

Common Mistake #2: Blind Leading The Blind, Thinking That Eating Less Will Have Lower Calories Intake…

I’m not surprised why a lot of people are not successful in managing their weight. When you are eating less than what you are normally eating, one challenging that you will need to face is HUNGER. Yes, eating less is the right way to have the calories control, but we need to eat the right food that is able to send the signal to the brain to decrease the hunger, raises your resting metabolism by maintaining muscle mass.

It is really frustrating and pressuring feelings to stand the hunger. So, most people will say “Ahhh! Dieting is so tough. I just can’t stand the hunger” and so, the journey to dieting comes to a full stop. Eating the right food that is able to make you feel fuller for longer time that will trick the brain and with the kind of food is lower in calories will be able to help to manage your weight.

Common Mistake #3: Taking Advantage of Fasting Month As The Best Time To Lose Weight

This is the bad time for losing weight. During the fasting time, it is actually a shock to the body that suddenly so little of water intake and suddenly during “buka” time, taking the wrong kind of food for the body. Too much sugar, too much oil or fried food. With the Ramadhan Bazaar, so many varieties of delicious food no doubt that most people over bought the food and overeat as well. It is recommended that 3-4 hours after meal, then go to bed.

During fasting month, most people are actually losing water weight and not the actual weight loss.

Common Mistake #4: Keep Spending More Money On Lose Weight Products That Does Not Work

It is very often for me to hear my subscribers telling me that they have tried a lot of different methods of losing weight and spending lots of money on all sorts of products and going for treatment at slimming centers, but none give them the satisfactory long term results. We need to know, products in the market, Yes, they do work in helping you to lose weight but what are you going to do after you have lost weight? Is there any miracle kind of products that can help you in maintaining and keeping your weight off forever? Well, I do wish this kind of miracle product exists and many people would love it. So, face the reality.

Lose weight the natural and healthy way, is the change of the way we use to eat and the kind of food we used to eat. Losing weight weight in natural and healthy way means eat the right food, have the right diet and exercising.  That is the only way to maintain your body shape and keeping the weight off. Yes, take lesser calories but must make sure the food able to send the signal to the brain to decrease the hunger. Here are the 6 Tips To Maintain Your Weight & Keep It Off.

Do you make these mistakes?

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See, the most painful thing that ever happen to a person is when they have managed to lose their weight successfully and all of a sudden the weight started ballooning. A lot of people know how to lose weight, but they never know how to maintain and keep the weight off. The basic is all about choosing the right method to lose weight. When you have chosen the wrong method it will be very difficult for you to maintain to keep the weight off.

The reason why is because when you are dieting, it is suppose to be a change to a healthier eating habits and lifestyle. But if the method that you use is a sudden shock that is eating very less with very low calories, this will actually slow down the metabolism of the body and ended up losing muscle mass. What happen after that? When you stopped dieting and started to eat back, more calories than before, the rate for weight ballooning is much faster is because the metabolism has slow down and muscle mass is decreasing. When metabolism low and low muscle mass, it can’t help to burn more fat and the excess fats will store inside the body, resulted in Yo Yo Effect.

Here are the simple steps that I myself has been practicing it to be in control of my own weight and health.

Here are 6 Steps To Be In Control Of Your Weight & Health

1. Weigh yourself from time to time. If you noticed that you have gained 1-2kgs, then it is time to do something to lose those weight that you have gained. If you don’t do something to it.. it will slowly accumulate and ended up gaining lots of weight. It is easier to lose bit by bit.. rather than to start dieting program all over again.
2. Our body consists of body cells and we need to feed them. Most people neglect this part. We need to feed our body cells with vitamins, minerals and water. Taking food supplement for our body cells will make us healthier and not easy to fall sick.
3. Eat correct breakfast, that is balance protein based breakfast. Eat breakfast everyday!
4. Drink sufficient water daily, minimum water intake is 2L per day. Our body and brain needs water. Get a water bottle that is 2000ml so that is will be easier for you to calculate how much water you have drink per day.
5. Do not always eat late supper! You can gain weight very fast if eat heavy food late at night, especially after 8pm.
6. Choose to drink H20 rather than sweet drinks or soda drinks when you are hanging out with friends.

Follow the simple steps and I am sure that you can be in control of your own weight too

P.S. Please tip the waiter. If you enjoy this article and already subscribe to this blog please “tip” by sharing it with your friends on Twitter today. All you have to do is click the little green “retweet” button on this post. Thank you.

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