Showing posts with label Alia fit journey


As I mentioned earlier in my previous post, I will start posting about my daily food in take, eat clean menus here so that I can stay focus and keep in track giteww haaa.

So to be frank, aku lebih sukakan method "diet based on calories" . Apa yang best bila based on calories ni kita boleh makan menda yang kita suka but bear in mind kena ikut portion yang ditetapkan (refer here) .


Credit to Mr Google.
Lepas ni rajin-rajin belek nutrition facts ye Alia

So macam mana nak tau or kira berapa kalori yang badan kita perlukan daily.
Sebenarnya senang ja, sebab dia based on tinggi kita, weight , umur n lifestyle kita.


Credit to Mr Google.

Meh aku cerita sikit ya kalau hampa tak paham tau:

First hampa kena tau, cara nak determine Basic Metabolic Rate (BMR). Cara calculate BMR antara kaum Adam n Hawa berbeza tau

Lelaki: 66 + (13.7 × berat dalam kg) + ( 5 × tinggi dalam cm) - ( 6.8 × umur)
=X

Perempuan: 655 + (9.6 × berat dalam kg) + (1.8 × tinggi dalam cm) - (4.7 × umur)
= X

Secondly, hampa kena tau tahap keaktifan diri hampa. Ni orang panggil Faily Calorie Requirement (DCR).

Meh tengok tahap-tahap dia:

Individu yang tak bersenam langsung and pasif. Reja dia makan tidoq makan tidoq la kiranya = 1.2
Individu yang aktif sikit-sikit. Senaman sekali seminggu ka= 1.375
Individu aktif sikit-sikit/ senam 3-5 kali seminggu= 1.55
Individu yang aktif sangat/senam almost everyday=1.725
Individu yang terlampau-lampau aktif+ kerja berat/senama berat 2x sehari=1.9

So total calorie intake
= BMR × DCR

Paham tak?
So based on that kalau korang nak maintain, gain or reduce berat korang, korang kena la berpandukan calories in take yang badan hampa perlukan. Kalau nk loose weight, then u should lower your calories in take. 

Credit to www.your-health-diet-tips.com

Senang kan nak paham based on this figure kan?

So macam aku, sebab aku still secara aktifnya breastfeed kan Aishah, so aku kena total up dalam 300-500cal lagi dari total yang aku dapat tadi. Tapi sebab aku nak reduce weight, so aku kena be extra careful jangan lebih dari calories yang aku kena amik. 

Untuk kurangkan berat badan, caranya tetap sama seperti yang tidak menyusu – iaitu mesti adanya defisit kalori yang anda boleh belajar cara membinanya daripada eBook Panduan Kurangkan 5kg 5 Minggu saya.
Tetapi … oleh kerana anda sedang menyusu, anda perlu tambah bilangan kalori hasil daripada penyusuan bayi. Contohnya, katakan anda dah ikut langkah2 ebook dan dapat kiraan kalori intake sebanyak 1200kcal. Now kalau anda menyusu sepenuh masa (katakan 500ml) sehari yang bersamaan dengan 400kcal (lebih kurang), anda perlu tambah 400kcal kepada 1200kcal atau bersamaan 1600kcal.
Also pastikan 1600kcal itu datang daripada sumber makanan yang berkualiti – pastikan adanya sumber fiber dan protein yang mencukupi. Ini akan membantu anda kawal nafsu makan – Kevin Zahri

Credit to Mr Google.

Petang tadi baru pi stock up some veggies kat C Mart. Bestnya dapat beli some mushrooms yang fresh-fresh. Esok nak buat stir fried mushroom and brazilian spinach. Sapa cakap menu eat clean tu tak sedap wei...as long as korang kena pndai la control amount of sugar & salt dalam daily consumption korang.

Oklah, see ya next time around.
It's been a tiring day. Pffttt eating non stop...well come on..we're talking bout a festive season kot. Name me, rendang? Nasi tomato? Sup gear box??? Arghh all dat fatty fatty boom boom. Mati la.

Macam tu la kalau dah nama pun makanan Malaysia kan.

It's about time I need to log in a few journal of my eating habits here! I mean the clean oneπŸ˜‚πŸ˜‚πŸ˜‚
Finger cross I'm serious this time around. I want to be healthy for my family, for my husband and my kids😊

I think I need to control a bit my appetite n need to watch out my calories intake.  I'd been using excuses like..hellooo lapaq kot...Aishah sedut susu I tak berhentim truth is memang cepat lapaq pun bila bf ni.

Tomorrow nak kena start eat clean dat suits bf mom like me. I have already calculated how much my daily calories intake for me ( mine would be different cause I need to add at least 300-500calories as I'm still actively breastfeeding Aishah)....pfffttt...
Need to buy all the healthy veggies, fruits,nuts and  green tea to speed up my metabolism.

Last time I've been following Kevin Zahri method, Nasi tak bersalah..yang bersalah tu hang yang makan nasik macam buat bendang sapa suruhπŸ˜‚πŸ˜‚πŸ˜‚
Last time with the method of segenggam nasi and control my calories intake I managed to shed 5kgs. But after that, i gone cheat day like forever! Lepas tu start la mem-badak-kan diri balik! Lols.

But this time around! I need to stay focus to shed this fat that I've carrying around for years!

So, as starter and as refrences. I need to jot here a lil bit so that I can sedaq diri and back on track kalau da sesat jalan.😁😁😁

What I need to do to control my appetite yang macam naga ni.

Hand guide to control my portion intake.

www.GuardYourHealth.com



Food protion in your plate.


www.google.com

Illusion can cheat you.


MotiveWeight.blogspot.com

Yes yang ni paling betul. Aku pernah ja makan guna plate kecil Corelle tu. Suprisingly, I found out that eating in small plate boleh ja aku rasa kenyang! So lepas ni Alia, ko makan la pakai pinggan kecik tu ya!

Kena cari menu eat clean yang best-best ni lepas ni. 

Ok lah, I lena dulu naaa.

Akhir kata, nasik tak bersalah. Yang salah tu hang Alia!








© ALIA FARHAN · THEME BY WATDESIGNEXPRESS