DIET / HEALTHY LIVING RELATED QUESTIONS
First of all, I would like to thank my friends who have given me interesting questions.
They have inspired me to read more, and learn more.
Before reading the questions and their answers, please bear in mind that my answers are mostly based on my personal experience and/or readings.
I am neither a professional nutritionist nor a personal trainer. So when in doubt, please consult the pros.
Basically, I've been trying to implement this "healthy living" or "healthy lifestyle" for approximately 6 months, gradually.
Improvements are still needed here and there off course (never ending learning process), but I feel better already.
And I feel that it is unfair for me to keep it for myself.
I've received the info from those who have done it, and I'd like to pass it on to those who want to know.
"Sharing is caring", right?
So here we go..
The questions and their answers..
What is the best way to lose weight? Cardio
or weight lifting? [RH-FB]
Things you need to know to lose
weight:
- Calories:
You will lose weight if the calories you burn > the calories you consume.
- Food
and nutrition: It is important for us to consume healthy food that contains
good nutrition in order to lose weight.
- Workout:
An important part of diet that must be done to lose weight. By working out, you
will not only burn the calories, you’re also burn the fat and gain muscles, and
improve your health.
- Term/duration:
instead of losing weight rapidly, aim for a sustainable weight loss that could
be achieved by changing your lifestyle. Rapid weight loss usually doesn’t last,
and mostly you ended up gaining more, while slow weight loss is more
sustainable.
Based on my experience and what I've read so far, both should be done.
Cardio exercise provides increased
endurance, muscle stamina, and weight loss.
Weight lifting (or resistance training)
improves strength, muscle tone, and lean body mass, which is advantageous for
losing weight.
For the most successful weight loss
experience, integrate both cardio and weight-lifting in an intensive workout
program.
How
to lose belly fat? [RHS-FB]
- Exercise
(the 30%): Exercise to
burn your fat, not just your belly fat, but your overall fat. For belly
exercises, don’t just do crunches, but do planks, Russian twists, and other
belly exercises too.
- Clean
eating (the 70%):The biggest factor yet perceived as the most difficult thing
to do. Replace your
bad food with healthy ones. Consume more protein, vegetables, whole grains
products, and avoid sugar, as it is our enemy. Include good fat in your diet
that is rich in Omega 3’s, such as salmon, avocados and walnuts.
- Sleep: Sleep
deprivation could result in the increase of cortisol level that could promote
the development of insulin resistance. Because of this, you are more likely to
crave for sugar and other fat building food. Getting enough sleep is important
for weight loss.
Source:
What
is the right diet to enhance memory? [LW-FB]
Our brain needs fuel, just like our
body. Diet that involves healthy food such as fruits, vegetables, whole grains
and healthy fats (olive oil, fish, etc.) will not only improve your health, but
also your memory.
Food-wise, here’s what you should & shouldn’t eat to
boost your memory:
- Consume
Omega-3s, from salmon, tuna, mackerel, or walnuts, flaxseeds, spinach,
broccoli, etc.
- Limit
calories and saturated fat (red meat, milk, butter, cheese, ice cream, etc.) to
avoid concentration and memory problems.
- Eat
more fruit (e.g. bananas, apricots, mangoes, cantaloupe, and watermelon) and leafy
green vegetables (e.g. spinach, broccoli, romaine lettuce).
- Drink
green tea, as it has powerful antioxidants that protect against free radicals
that can damage brain cells.
In addition, these are also important
if you want to enhance your memory even more:
- Physical exercise
increases oxygen to your brain and
reduces the risk for disorders that lead to memory loss
- Enough sleep is necessary for memory consolidation
- Manage your stress, as it is one of the brain’s worst enemies. Chronic
stress destroys brain cells and damages your memory.
Source:
Is
it OK to drink coffee before working out? [CP-PM]
Actually
coffee is one of the most effective pre-workout drinks, because caffeine is a
stimulant, but as long as you drink it without the cream and sugar.
It
will accelerate fat loss, increase performance and improve focus.
Drink
(just) a cup, approximately an hour before workout for best effect.
Source:
They
say juice contains a lot of sugar, and must be added with something to reduce
it. I usually add oatmeal. Does it work? Or is there any other way? [CP-PM]
Based
on my experience and what I know, bottled/packaged juice contains a lot of
sugar. Adding oatmeal or anything won’t reduce the sugar level.
It
is best to drink fresh fruit/vegetable juice with no sugar or milk added. However,
each fruit/vegetable contains different level of sugar. Fruits like mango, lychee,
pomegranate, and vegetables like carrot and beets contain more sugar than the
others. So the sugar consumed in a juice serving depends on the combination of fruits
and vegetables used. Don’t go overboard with the juice, keep it according to
your needs.
For
serving size, please consult a nutritionist/doctor.
Source:
I’d
like to start working out in a gym. Where do I start? [CP-PM]
In
my experience:
- Cardio:
I started with easy cardio, like 15-20 mins on the treadmill, or taking the beginners’
class (I find classes like bodyjam or zumba is easier than body combat)
- Weight
training: it is best to ask for guidance from PT, so they can address the right
machines for the right muscles (targeted muscles), and how to use them. Wrong
moves will not only make your workout ineffective, but could cause problems in
your muscles and joints.
I
suggest you to consult this thoroughly with a PT (they usually give a few free
sessions for new members).
How
to use olive oil (wisely)? [CP-PM]
Basically
you can use olive oil in any way you like, as salad dressings, bread dips, to sauté,
to fry, even to deep-fry. Just keep in mind the flavor of the oil, whether it
will ruin the taste of your dish or not.
There
are misconceptions that heat could destroy the nutrients in olive oil. The fact
is, high quality extra virgin olive oil can be heated to 420°F or 215°C, higher
than most vegetable oil.
Go
for extra virgin olive oil, as it has less process than the regular olive oil
(hence, healthier!).
Source:
My
husband goes to the gym every day, but he still gains weight, even though now
he doesn't eat dinner. [CP-PM]
Firstly,
for a regular gym goer, he shouldn’t just focus on the weight alone. But also take
into account the chest size, neck size, waistline, the way he fits into his
clothes, and other ways of measuring your body.
Next,
the volume of 1 kg of fat is bigger than 1 kg of muscle. So it is possible that
you gained weight, but actually leaner.
 |
| 1 pound of fat vs. 1 pound of muscle |
Gym
usually has those scales that could measure not just your overall weight, but
also your fat mass and percentage, muscle mass, metabolic age, etc. Just ask
the gym personnel to help you with this.
Do
not skip any meal! If you skip meal, your metabolism will slow down, your body
will go to “hungry” state and will enter “fat-storing” mode. This will cause
your body to store more fat instead of burning it (hence, the weight gain).
Eat
regularly (breakfast-lunch-dinner), or if you could, eat 5-8 small portions of
food.
Pay
attention to what you eat too. Mind your calories intake and maintain a
healthy/balanced diet.
Remember,
diet is not “not-eating”.
Personal
experience: I lost more fat after I eat all three meals regularly and wisely.
Hope to lose more (fat, not weight) ;)
Source:
