updating

Prasaan udah lama banget gak update nih blogspot gara2 ngambek banyak yang copas...
Mudah2an abis ini berenti deh yang ngopas...mbok ya karya sendiri atuh, jangan jadi pencuri.

Kegiatan sehari hari ternyata kalau gak olah raga dan di kombi dengan diet bakalan ancur deh tuh BB..
Kapan ari itu sempet lagi BB naik jadi 72 kg..
Prasaan gak pede banget deh....

Untung ada temen ngajakin diet mayo, hasilnya bagus turun 5 kg...

Lalu diet 1000 kalori, lalu masuk bulan puasa puasa mayan juga hasilnya. Hasil BBnya 64 kg... *turun 3 kg lagi...*
Tapi abis lebaran jalan2 lagi yah gawat neh agak naik dikit, sekarang lagi berusaha supaya stabil ajah....

Terakhir status baru bulan November awal 2008, BB nya 66 kg, naik dikit tapi masih lumayan seh, hasilnya masih kayak gini..
Duh usia senja tuh ternyata BB nya bandel banget, maunya naik ajah...
apalagi usia menjelang MPS, walah ini dia bahaya..
Sekarang lagi dicoba puasa dulu, lalu akan dikombi dengan jalan kaki...
lihat ajah sebulan ini yah. Ntar dikabari lagi hasilnya gimana.
Soale mumpung hari pendek menjelang winter enak puasa, ntar winter kagak puasa, tapi olah raga...
Bagus buat kaki aku yang agak2 arthritis..
Moga2 bisa turun lagi BBnya...

Bandel juga seh kalau wiken makannya macam2, belum lagi kalau piknik atau kemping, walah....
gimana gak naik BBnya ...hehehehehe

Ngemil sehat gimana yah ?

While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.

But how can this make sense, since snacking theoretically adds calories?

Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.

Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so you’re less likely to order (and finish) a large entrée.

How ....
You Snack Can Make or Break Your Diet
There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.

Mini Meals.
Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, you’ll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.

Snacking Isn’t Grazing.
Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isn’t the healthy snacking that can help you reach your weight loss goals.
To avoid grazing:

Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over.

Never bring the entire container with you in front of the television or computer. Enjoy your snack without distraction and you won’t be tempted to reach for more.

If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to an unintentional binge because you simply aren’t paying attention to what you are eating.

Limit yourself to a single serving.

Plan out your snacks just like you would a meal. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead?

Practice Moderation.
As with the rest of your diet, moderation is crucial when snacking. Make sure that you are adding every snack to your Nutrition Tracker, along with the larger meals you eat during the day. If you don’t keep track, you might add excess calories and fat to your diet without realizing it.

Don’t sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and don’t purchase these items next time you are at the grocery store. Then you won’t have to fight the temptation of ice cream or potato chips when hunger pangs hit.

dicopas dari : SINI

saran snack sehat

Check out these suggestions.

• Celery sticks with peanut butter and several raisins on top
• Rice cakes with peanut butter (good for getting a protein punch)
• Low-fat cheese cubes
• Hardboiled eggs
• Deviled egg (wrapped in plastic wrap)
• Fruit yogurt cup (add in some fresh fruits or nuts for a boost
• Trail mix
• Nuts or nut mix (stick to just a handful)
• Vegetable sticks with a little packet of dip (lowfat salad dressing packets found in salad bars work as easy-to-pack dip)
• Broccoli or cauliflower bites
• Half of a turkey or tuna sandwich on whole-wheat bread
• Cucumber slices (lightly salted or with nonfat Italian dressing)
• Yogurt and granola
• Leftover chicken or turkey slices (great to eat cold)
• Healthy fiber-rich or grain cereal (great to eat dry from a baggie)
• Pickles (wrapped in foil or plastic wrap)
• Box of raisins or other dried fruit
• Half a large whole wheat bagel with light cream cheese
• Apples, bananas, strawberries (any fruit works, these are naturally portable)
• Mixed berries (these freeze well in plastic bags)
• Whole-wheat crackers and low-fat string cheese
• Grapes in a baggie
• Fruit smoothie in a thermos
• Tuna and cottage cheese in mini-containers

di copas dari : SINI

healthy snack

di copas dari : SINI

Healthy Snack Ideas :

Yogurt Fruit cup Apple Banana Pear Peach Grapes Plum Orange Berries Watermelon Raisins Carrots Celery Broccoli Mixed nuts Tomato Chicken noodle soup Cauliflower

Green or red peppers Peanut butter crackers Nuts Whole wheat cereal with skim milk Trail mix Oatmeal Whole wheat bagel or toast Pure bran muffins Fruit smoothie Spinach Sweet potato Broth-based vegetable soup Skim and low-fat milk Bean soup

My Diet theory.

I used Oprah Winfrey Diet, combined with another theory, but I am truly forget which one.

3 hour limit, is the target of my diet....
3 hour after each meal, you are allowed to go to bed....but not before that.

It is simple and easy. If you can do this continuously within a week, I guarantee that your weight will not increase ( stable).

Eh kenapa pake bahasa Inggris ya ?
ini lho....

Theory yang saya pakai hanya 6 macam :

- 3 jam setelah makan baru boleh tidur, berlaku pada pagi siang atau makan malam juga termasuk makan sahur.

- olah raga sebelum tidur, jalan kaki minimal 5 km, tetapi hanya 5 kali seminggu

- senam lantai untuk pembentukan badan, atau turun tangga untuk mengencangkan otot kaki, pinggul dan paha bagian dalam.

- makan pagi, harus dalam 1 jam setelah bangun tidur (within 1 hour sudah harus makan pagi).

- porsi terbanyak dan terkomplit adalah pagi hari, siang hari 1/2 porsi pagi, makan malam 1/4 porsi pagi atau sama sekali ditiadakan. Minum air minimal 8 gelas, dan perbanyak makan sayuran mentah atau rebus (bukan tumis)

- boleh makan cemilan tiap 3 jam sekali. Tetapi bila 3 jam setelah makan berat akan tidur, maka acara ngemil ditiadakan. Harus pilih salah satu tidur atau ngemil, mana yang lebih diinginkan.
( ngemil sehat: rendah lemak, rendah gula, tidak gorengan....gak enak kan ? apa boleh buat kalau ntar udah sexy lagi kan seneng juga...iya gak ?, kan bersakit sakit dahulu judulnya....ayo semangat....japri juga boleh ke aku ya ?)

Tip : jangan tergiur iming2 beratnya bisa turun in no time, biasanya yang gini nih sebentar aja, malah cepet naik lagi timbangannya, lebih baik pelan tapi pasti dan gak naik lagi.
Yang bagus itu 1 kg setiap 1 minggu, atau paling banyak 2 minggu 3 kg, kalau lebih dari itu biasanya gak baik untuk tubuh.

Kalau mau cepet beratnya turun sebaiknya puasa ( 5 hari kerja terus menerus). Weeke end berenti puasa. Olah raga mendekati buka puasa selama 20 menit, jadi pas datang kerumah pas buka supaya tidak haus, olahraga bisa jalan santai aja.
Sehabis sahur jangan tidur lagi. Buka puasanya : setelah minum , sholat dulu lalu langsung makan. Within 1 hour, makan2 harus sudah selesai. Dan sahur baru makan lagi. Kalau bisa hanya sahur yang makan nasi, buka puasanya banyakin minum saja, baik jus ataupun air putih. Tetep pakem 3 jam abis buka baru boleh tidur.

Mudah2an sukses ya ?

Tutup Tahun 2005

Dengan berakhirnya 2005 ini, saya mengenang kembali tentang perjuangan saya memerangi kelebihan berat badan selama setahun ini, rasanya berakhir dengan sukses, alhamdulillah dengan ridho Allah dan support dari suami dan anak semuanya dapat berjalan dengan baik.
Tetapi dilain fihak setelah saya renungkan dalam2, bahwa turun berat badan terlalu banyak juga rupanya agak kurang baik untuk kesehatan badan secara keseluruhan.
Yang paling baik adalah turunnya berat badan secara stabil tetapi dalam jumlah yang tidak drastis selama jangka waktu yang agak panjang.
Mudah2an tahun depan, apa yang direncanakan bisa berjalan dengan baik. Amien.....

Dari masa ke masa

November 2003.

Kuala Lumpur - Maret 2004




Bontang sebagai start awal, 86 kg, September tahun 2004; datang ke Abu Dhabi January 2005, 78 kg, lalu bulan Juni 2005 menjadi 68 kg, November 2005 menjadi 64 kg. Masih ingin jadi 58kg .....kira2 bisa gak ya diakhir tahun 2006 ?
( sekarang sih pelan2an aja turunnya karena kuatir badannya kaget abis turun 22 kg dalam setahun lebih dikit.)
Yang penting sekarang stabil aja dan kalau turun ya 1 kg hanya dalam 2 bulan saja. Biar gak keriput juga euy......soale udah umur juga nehhhh....
Mohon doanya ya ?