30 days Fit and Fab

We thought we have been doing the right thing all a while, however months after months, our weight loss goal is too far from reality. Perhaps we have done these common mistakes unknowingly. We might think slashing calories will help us reaching our goal weight faster, however under-eating will actually sabotage our efforts to shed the fats.  The body will stop burning the fat and the thyroid hormones will drop when they eat too few calories. When we don't give our body the fuel it needs, we might gain weigh instead. In fact, it will result in hormone imbalance, our body shifts into stress mode and releases cortisol and increase the appetite even more. Carbs are the food group that receive the blame most for weight gain in this past few years especially with the current diet trend like low carbs, keto etc. The truth is, carbs is one of the most macronutrients that our body needs. Eliminating the carbs as an entire group means we eliminate other essential n...

People have different point of views about Food Supplements. Some believe that dietary supplements are unnecessary because any individual can obtain all necessary vitamins and minerals from healthy diet. Some said that we still need them even though we have healthy eating habit. So which ones are the fact and which ones are the myths ? Myth 1 : Most people Need To Take Supplements Truth : The nutritionist or health practitioners agree that main source of energy, vitamin and minerals for our body comes from the food. We can get all the needs from healthy diet, whole food, well - balance and variation of diet menu. However, there are cases that by the food alone, we still have deficiency. Not all people like to eat fish, not all people love dairy products, not all people love vegetables. These when food supplements are needed to fill in those gaps Myth 2 : More Supplements Are Better Truth : Too much are not always good things. Toxicity still can occur in water-soluble,...

What is Fat ? Fat is an essential part of our diet and nutrition. Our body requires small amount of good fats to function and help prevent disease.  However too much fats, especially the wrong type of fat can cause serious health problems like heart disease, obesity, high blood pressure Why we need Fat ? - Fat is concentrated source of energy. The body can pull on its fat reserve during lean times of energy and converting it into glucose - Fat provides cushion to help protect our vital organs - Fats enables our body to process vitamins A,D,E, K  - Fats contain essential Fatty Acids good for our heart and immune system and cognitive system in the brain What happen if we have too much fat ? - If we have too much fats from our diets more than what our body need, the unused calories will be stored as fat and will cause weight gain - Even though fat cushion the vital organ, too much fat will make our heart and other organ work more - Saturated f...

Truth and Myths of Protein Myth 1 : High Protein Diet is Dangerous Fact : There's no evidence that a diet containing 20 - 35% of calories from protein is harmful to healthy people. However, higher protein diets may lead to a greater decline in kidney functioning in those with impaired renal functioning Myth 2 : How Much Protein We Eat Everyday Determines Our Ability to Gain Muscles Fact : The total amount and quality of protein we consume at each meal matters because we build and repair muscle throughout the day and not in one sitting. Healthy, young adults should aim for about 20grams of high quality protein at each meal and after resistance training. Myth 3 : A High Protein Diet Is The Key To Gain Muscle Mass and Size Fact : Though protein is necessary for gaining muscle mass, size and strength. Athletes must consume enough total calories to facilitate weight gain. Higher protein meals trigger the release of hormones to our brain telling it that our stomach is fu...

In this modern era where many people are not only health conscious but also appearance conscious, they take Carbohydrate as A Villain in our body. Many articles or diet program scrap or discourage carbohydrate and blame it as the cause of weight gain. But is it really true that carbohydrate is bad for our body ? Let's take a look further What is Carbohydrate ? Carbohydrates are the sugars, starches and fibers found in grains, fruits, vegetables and milk products. This is one of basic food groups that's important in our healthy life. Carbohydrate is one of the three macronutrients -  the source of energy and calories. The body need this macronutrient from the meal since our body cannot produce it on its own. What is the function of Carbohydrate ? It provides fuel for the central nervous systems and energy for working muscles. Carbohydrate is also important for brain functioning. They are an influence of mood and memory as well as ...

Myth 1 : Strength Training Can Make You Bulky Truth : It's pretty hard for woman to get bulky unless she takes additional supplements like steroid or hormone pills. Female doesn't have as much as testosterone like a man Myth 2 : Losing Fat On Certain Body Parts Truth : Fat cells are distributed across entire body. We need to lose overall body fat. High Intensity Cardio and strength training can help us to achieve our goal losing body fat Myth 3 : Doing Cardio Can Lose Weight Truth : Endless hours and miles alone don't guarantee us to lose weight. We need to add strength training to help our lean muscles burn fats and calories while we are in rest.  Myth 4 : Sweating Means We Burn Lots of Calories Truth : It's not necessary. We sweat because our core temperature increases. Our muscles create heat when we exercise and tough exercise will increase internal temperature and create sweat but it also depends on the temperature where we are working out in.  ...

Myths 1 : Clean eating is always best for us Fact : Eat clean doesn't mean that the person is taking the best approach for his/her health Some people can develop an obsession with finding the cleanest food or what they put into their bodies to the point where they mentally or physically punish themselves if they eat something they do not believe is clean If the persons adopt an unhealthful attitude toward eating and feel guilty what they put into their food, they should see the doctor. Most treatments focus on cognitive - behavioral approaches where they learn to recognize their obsessive thoughts Myths 2 : Some foods are dirty Fact : Just because food has additives doesn't mean it's unhealthy Some people may refuse to eat foods that contain additives because they thought it's unhealthy, however there are some beneficial food additives. Eg. Vitamin D can be added to milk to enhance bones or omega-3 and calcium to soya milk. These foods may not b...