- Type 2 Diabetes
- Heart Diseases & Stroke
- Cancer
- Fatty Liver Diseases
What's your Body Mass Index (BMI)?
Your BMI = Weight / (Height x Height)
Are you Under weight, Normal weight, Over weight or Obese?
BMI less than 18.5 = Under weight
18.5 - 22.9 = Normal range
23.0 - 29.9 = Over weight
30.0 and above = Obese
Losing 5 - 7 % of your body weight by exercising for 30 min a day, 5 days a week, will reduce the risk of getting Type 2 Diabetes.
So How to Lose Weight?
- No Pain, No Gain
- Need to have a change in mindset - eat to live, not live to eat
- Be determined - YOU CAN DO IT !
- Focus on all the benefits - Good health, good looks
- Eat in moderation
- Eat slowly
- Consume more frequent smaller portions
- Substitute healthier snacks if you must snack
- Drink a glass of water before a meal (Makes you half full)
- Cut the fats, decrease the fats intake - no visible fats on meat & no skin
- Cut down on processed food. eg. canned food, sausages (hidden food, salt & sugar)
- Eat more fibre - helps you to feel full
- Start exercise slowly - walk 15 mins - 20 mins - 30 mins
- Do resistance exercises - increase muscle mass, muscle strenght & increase bone density. eg. jogging, soccer, gym
Realise that it is a LIFESTYLE CHANGE
What is Glycemic Index (GI) about?Glycemic Index is a scale that ranks how quickly a carbohydrate-rich food becomes blood sugar in our body.
GI of 70 or more is high,
69 - 56 is medium,
55 or less is low.
- High Glycemic Index food becomes sugar quickly in our body is unhealthy.
- High Glycemic Index food causes weight gain.
Glycemic Index also depends on:
- How highly food is processed.
- How food is prepared / cooked.
- Fat content in a meal.
Why do you have a feeling of hunger even after having a heavy meal?
- when we eat food with high glycemic index (GI), such as laksa, Char Kway Teow or donuts, it can cause your body's blood sugar level to quickly spike and stimulate a heavy release of insulin to drive the sugar into your muscles and liver. Large amount of insulin release will cause the blood sugar to drop below "Normal" level, leading you to crave for more food.
What should i do?
Choose low glycemic index food like Nutrimeal, fruits and vegetables which are a better choice to maintain a more stable blood sugar level, leave you a longer feeling of satisfaction and losing weight.
Nutrimeal has a low Glycemic Index of 23. It contains healthy protein (soy & whey), Fibre (soluble & insoluble). It helps with our bowel movement too. A product which is highly recommended for diabetic patients as well.
For more info, click: http://henrychiuusana.blogspot.com/2008/08/usana-meal-replacement.html
