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Tuesday, June 3, 2014

Health Tips : Bad habits of losing fats

Today, I am going to blog in Chinese but of course I will do a simple translation after every paragraph.

減肥減肥,有很多人都把減肥的意思搞混了
減「肥」,都說了是減掉肥油/肥肉,但許多女生往往都在把自己身上的肌肉減掉
肌肉真的很重要啊!

The main purpose of losing weight is to reduce the fats in your body but not the muscle but most of the women do the other way round which is losing muscle.
Muscle is very important!

其實要達到持久的減肥效果,就是盡量把自己身上的肥肉轉為肌肉
3年前,當我開始減肥的時候,我嘗試了各種不健康的方法,確實是瘦下來了但是過程非常痛苦,所以我決定改變我的減肥方法

The only way to keep your body in shape is to turn the fats in your body into muscle.
I'd tried plenty of not healthy ways to slim down, the process was suffering and inhuman lol.

「健康」減肥法不止可以瘦得漂亮,也可以享受生活

A healthy way of losing weight makes you look more beautiful and it can be fun at the same time!

怎麼開始?
知識很重要,當你掌握了足夠的知識,減肥就能事半功倍

How to start?
Gain more knowledge on foods and the mechanism of your body would help a lot on losing weight for sure!

養成良好的日常生活習慣是最成功減肥的最佳捷徑!
因為在減肥過程中,任何嚴苛的飲食調整或運動訓練方式,最怕的就是不能持之以恆。而且不要害怕體重上升因為肌肉是有重量的,我們應該更在意尺寸

On the other hand, a healthy lifestyle with good habits and determination are the shortcut to achieve your goal. Bare in mind, building muscle will make you gain weight but lose in inches.

This was me 3 years ago:
I always wear jacket to cover my fat arms and fat belly, the only body part I can show was my legs. lol.

and this is recent photo:
I don't need to hide anything (NO photoshop)

我會慢慢地分享更多減肥的小貼士,但首先,要減肥的人應該更正一些錯誤的觀念

I will share more on the health tips in my blog but first, let's take a selfie! .....lol. NO! But first, let's correct your misconception on diet.

『減肥失敗的壞習慣』Bad habits of losing fats


阻斷特定食物 
挑食會讓你營養不均衡,例如:若不吃蔬菜水果就會很容易缺乏礦物質及維生素。而許多人為了減肥,會刻意不吃澱粉類(碳水化合物),這會造成身體基礎代謝量下降,引發保護機制讓你進入減肥停滯期。
Not eating specific kind of food
An imbalance diet never help on losing weight. Not eating vegetables caused lacking minerals and vitamins in your body, and there are people who stop eating food with carbohydrates to lose weight, doing this will decrease your metabolism rate which will make your body activate the starving mode. 

喜愛搭配太多醬汁進食
沙拉是相當健康的食物,可是吃起來有點乏味吧?於是你狂加千島醬或其他醬汁。注意!這些醬汁的熱量絕對超乎你的想像!
Sauce on everything
Salad is very healthy but only without the mayonnaise. A lot of people didn't aware that there are so much calories in the sauce and keep eating them. 

不吃早餐
一定要吃早餐!一夜睡眠後,因為許久沒有進食,如果再跳過早餐,你的身體會啟動饑荒模式,這時會減少脂肪消耗準備抗飢。減肥的人最應該害怕的就是把身體餓壞,一旦饑荒模式啟動,減肥就會變得難上加難
Not eating breakfast
Breakfast is the most important meal throughout a day. Your body cells are starving after a long sleeping time, so if you skip the breakfast.....can you imagine that? You eat when you starve, so your body cells do the same.

過度沉迷於低卡食物
低卡食物吃久了會讓你產生份量再多都無所謂的錯覺,這樣的飲食方式也會造成你在吃其他「非低卡食物」時出現失控狀況。你要記住,卡路里是非常容易被人體消化的,所以比起卡路里,你更應該專注於食品的脂肪種類!
Over eating "low calories" food
Low calories food sounds healthy and sometime you will over eat them because you didn't realise since they are so low in calories so you thought they are not fattening. Keep in mind that calories is what we need to do daily activity so they are much easier to burn off compare to fats, FATS are the main enemy dude 

過度克制自己的慾望
嚴格限制自己的飲食或玩樂,會造成累積的壓力無處釋放,容易讓你在減肥路上崩潰,適度的給予自己正向回饋吧。比如非常想吃巧克力,想吃得想死掉,那就吃兩小片黑巧克力 哈哈
Over control your craves 
If you really crave for chocolate, go ahead and have some. No stress :) Stress is fattening too

只做有氧運動
有氧運動的強度並不足以令你肌肉成長,相反地,過度的有氧訓練還可能造成少量肌肉流失,而肌肉是燃燒熱量最有效率的組織,多增加肌肉量能更快速的達成你的目標。別害怕你的身材會變得像綠浩克一樣,女生的肌肉組織和男生的不一樣
ONLY cardio
Cardio is not helping on building muscles, and sometime it will reduce your muscle mass if you over do it. Gain more muscles is the best way to burn fats so start lifting today! Don't worry girls, you wont look like Hulk, he is different lol.

空腹運動
運動時體內會消耗大量肝醣,而空腹的時候肝醣處於低量,所以當你一運動就會流失得更快,這時身體取用蛋白質當燃料的比例就更高了,意味者你將流失更多肌肉,這對往後的熱量消耗有不利影響。
Exercise with empty stomach
"Exercise with empty stomach sure can burn more fats lo since they have nothing to burn ma!" No! This is wrong! You will need glycogen/glucose for your body cells during exercise so if you do not eat anything, your body cells need to eat the protein in your muscle to get energy. Eat a little before exercise k

運動完後吃錯東西
運動後吃錯東西中的第一名就是不吃東西,第二名是吃垃圾食物,第三名是吃高蛋白食物。運動完後你應該吃的是天然成份的高碳水化合物,與適量蛋白質搭配的組合餐。
Eat the wrong food after work out session
"Don't want to eat anything so I can lose weight after working out!" Wrong!
"Ahhh, let's have nasi lemak with ayam rendang after gym" Wrong!
"Protein protein protein!" Half wrong! lol
After a great work out, ofcause you will need great food. Get a meal with combination of protein and complex carb is the best.

明白了嗎?
大家一起享「瘦」吧!
That's all for today, let's get started.
Diet can be fun!