Secret of weight loss 减肥秘诀大公开

In this years, everyone is talking how to keep fit with save cost ?
在这个人人喊减肥的年代到底有什么方法减肥最见效又经济实惠？

First thing we need to know what mean fat ?
怎样才算肥胖？
Who need to reduce fat ?
什么人需要减肥？
Why human will become fat ?
肥胖又是如何形成？

BMI(Body Mass Index)is use to survey fat grade, the formula is using weight & height.
BMI(Body Mass Index) 体质指数是世界公认的一种评定肥胖程度的分级方法，是以你的身高体重计算出来的。当你超过正常标准才算肥胖。性别与年龄层不同,BMI标准也会有别。

BMI体质指数 = Weight 体重(kg) / [Height身高 (m) x Height身高 (m)]
Sample 例子：BMI=45kg / [1.55m x 1.55m]
=45kg/2.4m
=18.75

You can visit this webpage, it will count for you free
或者可以游览这网址电脑会自动帮你计算http://www.nutriweb.org.my/bmical.php

BMI ASIA 亚洲标准
Thin 偏瘦 below 18.4
Normal 正常 >18.5~22.9
Over weight 超重 >23
Fat 偏胖 23.9~24.9
More Fat 肥胖 25~29.9
Very Fat 重度肥胖 >30
Serious over Fat 重度肥胖>40

Over fat will get a risk on heart disease, high blood pressure and the thin person whoever the body fat is low but the cholesterol is still the same if they didn’t exercise at all, so they also get a risk on heart disease and other disease same like fat person.
超重会面临心脏病、高血压等风险，而体型偏瘦，但没有运动习惯的人，虽然脂肪没有胖人多，但
血液中的胆固醇含量却没有改变，心脏病等疾病的发病风险与胖人无异。




95% people fat is because diet unbalance, seldom exercise and psychology problem.
5% is because of disease(thyroid, hormones unbalance, metabolism slow etc.)and side effects
from the medicines.
有95%的人肥胖是因为饮食摄取失均，运动不足和心理因素造成。
另外5%肥胖是因为疾病（甲状腺，内分泌失调，新陈代谢缓慢等等）和服食药物造成的副作用。
Adult need around 2000 calories daily. It would be different because of height, weight, age,
sex and job. Whoever we didn’t do anything just only lie down also will consume one’s
energy because we need energy to maintain body temperature, heart and brain function.
This is why sometime bodyguard sit on the chair but feel tired and want to sleep, owner will
Scold:” Hey you didn’t do anything only sitting here also feel tired huh？lazy are you ?”
Bodyguard is sitting on the chair but her brain is still working, dreaming, thinking or
Something, this will waist energy too.
一个成年人每天所需摄取的热量大约是2000卡路里。热量的需求会因为身高、体重、年龄、性别 和工作性质的差异而有所不同。就算躺着不动也会消耗能量，因为身体需要能量来保持温度，维 持心脏跳动与大脑运作。 所以有时看到保安人员坐在椅子上昏昏欲睡，主人会忍不住骂：“坐在这里一整天也会累啊？在偷懒啊”？其实人虽然坐着，但脑袋没停止运作在发白日梦或元神出窍自然会消耗能量而感到累。

Whoever want to keep fit but we still need to take enough calories but don’t more
than that, and we do exercise to burn body fat and tone bady.
虽然要减肥但也要摄取每天所需的热量，但不要超标，再透过运动消除原有的脂肪与结实肌肉。


Malaysian diet and calories (c)
以下是大马人惯吃的餐食与甜品与所含热量卡路里
Breakfast 早餐
Deep-fried twisted dough stricks 油条 1条 230c卡
Xiu bao 烧饼 100gram克 326c卡
egg 鸡蛋1个 58gram克 86c卡
White Bread 白面包 1pcs 片 120c卡
Yogurt 原味优酪乳(冷饮) 230gram克 180c卡
coffee ice 咖啡冻(冷饮含奶精) 130克 120c卡
Biscuit 苏打饼 100gram公克 470c卡
Fried mee hon 炒米粉 一碗 275c卡
Muffin 蛋塔 290c卡

Lunch or dinner 午餐或晚餐
curry rice 咖喱饭 640c卡
Mix/ fried rice 什或炒饭 650-750c卡
Hotdog 香肠 100gram克 508c卡　
Pork(fat) 猪肉(肥) 100gram克 816c卡
Chicken Nuggest(6pcs) 鸡块(6块) 286c卡
French fries 薯条(重量包) 563c卡
Cola big 可乐大杯 310c卡
Chicken Thigh 鸡腿 390c卡
Chicken chest 鸡胸 450c卡

Sweetmeats 甜品
Chocolate 巧克力1块 100克 约550卡
Crisps (tin) 薯片 一罐 1072c卡　
Pudding 布丁 约150c卡
Biscuit (pack) 饼干 一包 约470-500c 卡
Ice cream 雪糕 250c卡
Black Beer 黑啤酒 (酒类) 360cc 160c卡
Pearl milk tea(ice) 冰珍珠奶茶(冷饮) 160c卡

Diet mistake 饮食误区
People always thinking pork lean meat didn’t got fat, actually 100gram lean meat got
7.9gram is fat and the fat is more than protein. Eat pork lean meat everyday will get risk on
Hyperlipidemia, atheroma and Cardiovascular Disease.
Pork lean meat is dangerous than pork fat because when you cook the lean meat will produce a
cancer material -- heterocyclic amines.
一般人以为瘦肉就没有脂肪其实不然，100克重的瘦猪肉就含有7.9克的脂肪，它的脂肪含量比蛋
白质含量还高若长期摄取瘦猪肉会增加高血脂、动脉粥样硬化等心血管疾病的危险。
专家说多吃瘦肉对人体健康的危害更甚于肥肉，因为瘦肉在烹制过程中，会自动产生一种致癌物质———杂环胺。

If you difficult control appetite, you can try to control thought in mind.
如果您很难控制自己的食欲，专家授教可透过意念来配合

1.draw a cartoon show that you are fat & people is laughing at you and stick this cartoon on fridge or stick on the table so when you want to eat junk foods but you saw this cartoon than will not mood to eat more.
　第一：肥胖者可以在冰箱旁，贴上自己因体态臃肿而遭人嘲笑的漫画，或者将自己大腹便便的照片置于餐桌上，一边看照片，一边吃饭，让自己面临美味佳肴，正欲狼吞虎咽之时，马上受到厌恶的刺激，以抑制食欲。

2.When you successful reduce 1kg body fat, put 1kg sand in a plastic bag, and take this plastic bag often, imagine this is you body fat before.
第二：体重每减轻一斤就往空袋子里装上一斤沙或其他东西，并时常提提那个袋子，看看有多重。这重量就是以前你身上多余的肉。

3.Better don’t eating alone, eat with family or friends, told them to control you diet, than you will get more support to keep fit.
第三：尽量避免单独进食，在亲朋好友当中，聘请几个对自己有影响的“监督员”，利于坚持下去。

Exercise & calories
以下是一小时运动所消耗的卡路里
walk 散步 150c卡
slow jogging 慢走 250c卡
jogging 慢跑 500c卡
yoga 瑜伽 200c卡
dance 跳舞 260c卡
cardio dance 有氧舞蹈 340c卡
bicycle 骑脚踏车 230 c卡
badminton 羽毛球 260c卡
basketball 篮球 170c卡
swimming 游泳 300c卡

We away said that suit the medicine to the illness, now you understand what kind of thing make you fat so should take action to settle the problem. 我们常说对症下药，如果你已经清楚了解是什么原因造成肥胖，那就应该采取相对的措施去解决问题。

Human problem is lazy and gluttonous, settle this problem than is helps on you life, health, body shape and job.
之前已经说过了，人性最大的弱点就是懒惰与馋嘴，改掉这两个陋习对您的人生，健康，身材，工作等有莫大的助益。

Sometime I saw a news said that people die because of trying weight loss with the wrong way, this is so sad.
我不时看到报道有人为了减肥而命丧黄泉，对此感到难过。

Someone die because of liposuction, medicines, product or suffer from hunger until get nervosa etc.
有人抽脂丧命，有人误食减肥药物或产品丧命，有人挨饿减肥而患上厌食症等等。

Someone use more than$10,000 to do liposuction, few years later fat again and ask why like this huh? This is simple logic, when you eat too much, the calories is more than you body need, body cannot digestion the foods it will transformation to become fat. How can do one time liposuction stay for all one’s life.
有人花了十几千零吉抽脂减肥，两三年后又再次肥胖才来抱怨怎么会这样？这是很简单的逻辑
当你不断摄取高热量的食物，身体消化不来过多的热量自然就会转化成脂肪，怎可能抽脂一次一 世都不再肥胖？

We exhorted to all, if you want to keep fit please choice the proper way, don’t hurt you body, body shape is not the most important thing in our life.
在此告诫亲爱的朋友们，身材只是生命中的一点红非全部，不好为了减肥而伤害身体，要减肥请 用正当的管道。

Thin =beauty ？why like that ?
瘦=美这个观念是如何形成？
One of the main reason is because of commerce, they use model, film star, singer and do the advertise on everywhere ,newspaper, magazine, TV, radio, signboard etc so everyone see this kind of info and advertise everyday, slowly and year and year the ideal thin=beauty will on our subconsciousness, and hope that can thin like the model and film star, because like this wear clothes feel like very nice.
这其中一个主要因素是商家所献，透过模特儿，明星歌星效应和商家的瘦身广告与资讯透过报
章，传单，杂志，电视，电台,广告牌等等排山倒海的宣传攻势，一般大众每天都吸收这样的资讯， 久而久之瘦=美这个观念就会进入大家的潜意识里，会常幻想像明星或模特儿一样瘦穿衣才会好看，瘦就是美的审美标准。

4 or 5 year old boy didn’t give this kind of ideal (thin=beauty ) effect they consciousness so when you ask them who is beautiful girl, them will choice who are close to them or friendly person, they will not care about facial features and body shape.
通常四五岁的纯真小男孩都还没受这样的意识影响，所以你问他觉得那一个女孩比较美，他会选
与他说话投机或要好的朋友，他不会比较五官精致或身材比例。

The village on Africa didn’t got advertise and newspaper so they ideal and consciousness of beauty is different with us. They feel that fat=beauty , because they are poor, you can eat until fat mean that you life is good.
非洲的选美标准又怎样？在非洲落后的村寨由于没有报章等广告，所以他们的审美标准大不同，他们觉得肥=美，肥是福相，毕竟在穷国能够三餐温饱已经不容易，所以有钱当然要吃胖一点。在他们的潜意识里肥就是美。

Thin=beauty is not a longer ideal，
when someday everyone already very thin because of eat too much chemistry slim product, so the slim product can’t sell again. They will change the business way, again they will use model, film star, advertise give you know that girl must be a bit fat, like this is cute and beauty , is time to use increase fat product and do increase fat operation.
瘦就是美并不是永恒的审美标准，

有一天当大部分人吃太多化学瘦身产品已经变成瘦巴巴时，商家的瘦身产品不能卖了，排山倒海的宣传攻势又会透过模特儿，明星效应和广告等，灌输你有肉感的女生才好看， 是时候吃增肥产品或做增肥手术。

Or one day when the foods on the world is not enough , everyone be only skin and bone, only now will started treasure and try to increase fat.
又或者有一天世界严重粮食短缺，大家皮包骨时才懂得惜福，不断想要增胖。

BMI on around 20 is better, over weight or thin also easy to get sick.
BMI在大约20是最好，超重，太瘦都容易生病。