[MERGED] OBESITY

lizawpl

sesiapa kat sini yang obes atau pernah obes boleh lah kongsi cerita kat sini. i pun tergolong dalam golongan obes jugak . selepas kahwin badan naik mendadak sebab i mengalami maslah infertiniti dan terpaksa mengambil clomid. that is why badan naik mendadak. buat exercise pun kurang berkesan kerana masih lagi mengambil clomid ni. ada sesiapa tahu macamana nak atasi masalah ni?

[ Last edited by  amazed at 6-10-2008 11:42 PM ]

linn_192

pi masuk forum bft. ada amalan, petua, tips and pics b4 & after lagik. best tgk sana

SONofODIN

The main reason for obesity is food. A typical Malaysian diet consists of bread, roti canai, capati, nasi lemak and assorted of kuih for breakfast. As for lunch and dinner, noodles, fried rice, mixed rice, pizza and fast foods are eaten.

Note that all these foods are rich in carbohydrate. Carbohydrate is actually sugar. You know what carbs can do to the body? The moment carb is ingested, the pancreas will secrete insulin to stabilize the sugars in the blood. As a person is eating hi carb food regularly, the pancreas will constantly produce more and more insulin. This will lead to a condition called hyperinsulinemia.

Excessive insulin will cause
conversion of sugars into bodyfat;
increased of tryglycerides;
increased of LDL cholesterol;
imbalance of hormones;

Hyperinsulinemia will cause atherosclerosis (hardening of the arteries) and that will lead to heart attack or stroke.
In order to reduce your bodyfat, you should eat a diet low in carbs, plenty of vegetables, rich in protein and moderate fats.
Fats must come from high quality oils such as extra virgin olive oil, cold press virgin coconut oil, omega 3 rich fish oil and, raw nuts and seeds. Avoid using recycled oils as these oil are carcinogenic. Oil that is used in cooking should be used only once. Do not keep it for next use. Damaged oils (fats) can cause degenerative diseases including cancer.

SONofODIN

How to throw away the flabs?

The common beliefs to reduce body fat are:
eat low fat food
eat a low calorie diet
do not eat meat.

This is the most common mistakes people make. When you limit yourself of food, you will suffer from malnutrition. You will fell hungry all the time, you will feel sluggish and weak, and probably you will get fatter. How can it be? OK, let's take a look at the above diet.

When you eat a low fat diet meaning you are cutting most of the meat in your diet. Meat is a rich source of protein and fat too. When protein foods are cut, basically you are eating a diet rich in carbs. As what I have pointed out, insulin is the cause of obesity.

Now let's take a look at what protein can do. Protein stimulates the pancrease to release glucagon. Glucagon is a hormone that antagonize insulin. See what glucagon does to our body:
Burned stored body fats
Reduced Cholesterol and Tryglyceride
Increased energy

In order for your body to produce glucagon, you have to keep your carbohydrate low. Your diet must be rich in protein.
The most common belief is eating fats will make you fat. Well, as you see fats have no effects on both insulin and glucagon.
You can never get fat by eating fats.

If you eat a high calorie diet which is rich in protein and fats but low in carbs, you will lose the flabs around your body.
On the other hand, if you eat a low calorie diet which is hi in carbs, low in protein and fat, you will become fatter and at the same time you will be losing muscle mass.

The bottomline is, it is not how much you eat. It is how you balance the two hormones by eating the right type of food.

[ Last edited by  SONofODIN at 14-6-2007 06:13 PM ]

SONofODIN

Protein Food

Egg
Lean Meat
Fish
Milk
Cheese
Poultry
Seafood
Tofu
Tempeh


Favorable Carbohydrates

Rolled oats
Vegetables
Fruits such as apple, orange, grapes, prunes, guava, avocado

Unfavorable Carbohydrates

Grains
Flour
Cakes and pastries
Root vegetables such as potato, yam and sweet potato
Soft drinks and carbonated drinks
Sugar, molasses, brown sugar
Noodles

Good fats

Butter - good for cooking coz of heat stability
Ghee - good for cooking coz of heat stability
extra virgin olive oil
cold pressed coconut oil
red palm oil (caratino)
flaxseed oil
raw nuts
raw seeds


Bad fats

Margarine
Trans fats
All vegetable cooking oils such as soy, sunflower, maize etc coz all these are refined and easily damaged during cooking. They are not heat stabil. Damaged fats are carcinogenic.

Think twice before you buy pisang goreng. The oil they used are recycled many times. This is carcinogenic which may cause cancer.

sitizaharahmk

THANKS... GOOD INFO

muchi

r u a nutritionist? actually there are other factors that makes ppl fat..for example, our malay culture and food (nasi lemak, kuih manis-manis, kopi o kow, kari2, lemak2 etc). if we can change the habit, maybe we can get healthy ppl.

What do u think of changing our culture and habit to a healthier lifestyle? we usually malas to do exercise, eat unhealthy foods, live sedentary lifestyle and etc......mane tak obese...

SONofODIN

I am not excatly a nutritionist. I have only a cert in Nutrition Medicine. I was a fitness trainer for 18 years. The food that you mentioned are rich in carbs, that is the main contributor to fat gain.

Lack of exercise also contribute to obesity. Most of the Malaysians are lazy to exercise. Even tho if they take up exercise, they wouldn't last long. They would give many excuses for not exercising. Even doctors who encourage their patients to exercise, they themselves don't do it.

aisida

Dear SONofODIN,

I baru start pergi gym (dah 6x) tapi my weight still tak turn infact naik 1kg. Apa yang I buat salah? For your information I exercise malam around 8.15pm around 7pm I'm having my dinner and after exercise I makan snack.

Please explained to me please.

SONofODIN

Originally posted by aisida at 22-6-2007 05:55 PM
Dear SONofODIN,

I baru start pergi gym (dah 6x) tapi my weight still tak turn infact naik 1kg. Apa yang I buat salah? For your information I exercise malam around 8.15pm around 7pm I'm having  ...

There are two factors which may contribute to your weight gain. 1 is due to toning up of your muscles when you workout with weights, and 2 it could be your diet which is low in protein and hi in carbs which will cause fat gain.
If you feel that you are losing inches while gaining weight meaning you are losing fats while gaining muscle weight.
If you gained weight plus gaining inches meaning you are getting fatter.

You should eat your dinner 2 1/2hrs - 3 hrs before your workout and take a protein drink after your workout, not snack.
Eat 4-5 small meals a day. Diet must be rich in protein, low carbs and moderate fats. Follow my above table.
If you follow this diet you should be losing inches. Don't worry about weight.

A'kum,

     Jangan risau dan jangan putus asa. Saya ada satu produk
yang boleh anda jadikan sebagai ikhtiar untuk mengurangkan berat
badan. Setakat ni saya dah turun 3 kg selepas makan selama 2 bulan.
Insya Allah ianya juga akan dapat membantu anda.

Baru-baru ini, saya ada terbaca artikel yang mengatakan bahawa kita tidak boleh turunkan berat badan secara mendadak kerana dikhuatiri akan menghidap sakit batu karang. Penurunan selaat yang dicadangkan
tidak harus melebihi 5-10% berat semasa.

Kedua, lemak berlebihan juga boleh menyebabkan kanser akibat
perubahan hormon badan yang tidak terkawal dan juga akibat pengeluaran inslin yang berlebihan. Oleh itu, berusahalah untuk
mengurangkan berat badan segera.   

Jika berminat, sila lawati laman web saya www.syokniaga.com/agel
untuk keterangan lanjut.

wan_fizah

Originally posted by SONofODIN at 22-6-2007 10:59 PM



There are two factors which may contribute to your weight gain. 1 is due to toning up of your muscles when you workout with weights, and 2 it could be your diet which is low in protein and ...

actually sayer pon sedang berusaha mengekalkan cara hidup sihat....yess...that's right...sometimes bila kiter start exercise...sometimes we will gain weight a bit or maintain the same weight...but don't worry....kes yg sama pon terjadi kt sayer....
a bit frust at the early stage...bcoz i start my aerobik class since jan but my weight still the same for three months (until mac)...but like what u said....the weight itself contributed by your muscle...bcoz our body turn the fat into muscle....
and it's much more better right!....and at the same time don't forget that that muscle helps to accelearte our metobolism....
and now...i'm happier now bcoz i lost inches easily now....a credit to dr from gleneagles (for which her article appear in metro regarding biology age explaining why sometimes we do we gain weight despite of exercising 3-4 times a week)

and sonofodin...can u advise me type of protein drink which is good for me to take after exercise....hope u'll be kind enough to help me.....

SONofODIN

Originally posted by wan_fizah at 3-7-2007 02:24 PM




actually sayer pon sedang berusaha mengekalkan cara hidup sihat....yess...that's right...sometimes bila kiter start exercise...sometimes we will gain weight a bit or maintain the same wei ...bcoz our body turn the fat into muscle....

Fat cannot turn into muscles. You can burn off the fats during an exercise or on a low carb diet. Exercise or resistance training helps muscle to grow. When you feel that your muscles are tone or firm, that indicates muscle growth.

Whey protein is the best choice of all protein supplements. It has the benefits of human milk. Certain components in whey protein can help in weight management. Soy protein has been highly promoted recently. Consuming too much of soy protein can lead to uric acid problem and also it would interfere with thyroid hormone. Soy protein contains phytic acid which inhibits the absorption of certain minerals. Soy protein is helpful provided you don't over consume it. As for whey protein, there is no side effects.

wan_fizah

Originally posted by SONofODIN at 3-7-2007 03:09 PM


Fat cannot turn into muscles. You can burn off the fats during an exercise or on a low carb diet. Exercise or resistance training helps muscle to grow. When you feel that your muscles are ton ...

thanx sonofodin for ur info....and if u don't mind can u named me brand of whey protein which u think is good for me....

SONofODIN

You can purchase whey protein at Nature's Farm outlets. I am not very sure about the brands as I have not gone there for a long time. Or you could check these on ebay. I use these personally.

http://www.ebay.com.my/viItem?ItemId=250138834233

http://www.ebay.com.my/viItem?ItemId=250138834143

http://www.ebay.com.my/viItem?ItemId=250138833452

[ Last edited by  SONofODIN at 4-7-2007 02:31 PM ]

Cokecola76

kebanyakkan rakyat Malaysia, terutama yg bekerja dibandar besar terdedah kepada banyak penyakit serius disebabkan gaya hidup.

1. tidak menjaga pemakanan (banyak yg berlemak, kurang sayur & buah)
2. tidak melakukan senaman secukupnya.
3. stress (body & mental)
4. persekitaran (pencemaran, asap rokok, UV)

kesan jangka panjang ialah Malaysia mempunyai tenaga kerja yg tidak productive kerana kelesuan, selalu sakit (demam & selsema), cuti panjang kerana operation, bersara awal kerana penyakit serius, kematian awal dan sebagainya.

Kebanyakkan penyakit seperti kanser, sakit jantung, hypertension, kencing manis sebenarnya tidak berjangkit.... ia semua berpunca dari gaya hidup yg kita sendiri pilih.

Insyaallah... saya juga sudah memulakan perubahan itu sedikit demi sedikit.

Cokecola76

Kegemukkan mengundang berbagai penyakit.

betul tuh... kurangkan koka-kola

pilates

Originally posted by SONofODIN at 22-6-2007 10:59 PM



There are two factors which may contribute to your weight gain. 1 is due to toning up of your muscles when you workout with weights, and 2 it could be your diet which is low in protein and ...

i've been doing yoga twice a week since oct last yr. (recently i add 1 class of belly dance) but i dont really control my eating, i'm a big eater. and i did not lose  weight, it just stay there. but recently, i noticed my waist has gone 2inches smaller.  so my question, is my exercise and eating practice ok? do u have other suggestion? thanks.

True-X

Originally posted by kyroll75 at 1-8-2007 04:31 PM
betul tuh... kurangkan koka-kola

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neewa.. en odin... betol ker kl aku slalu skip breakfst lagi susah berat nak turun..?