25 cara mudah turunkan berat badan tanpa diet.

1. JANGAN BERLAPAR
Makanan memberi kita tenaga dan bila kita menggunakan tenaga kurang dari apa yang kita ambil, tubuh akan terkejut. Tubuh akan mula membakar 'muscle'(otot) untuk menggantikan makanan. Ini menyebabkan kadar metabolisma tubuh menjadi rendah. Bila anda tidak tahan berlapar, pada kebiasaanya anda akan makan dengan lebih banyak. Pada masa ini, walaupun tahap pengambilan makanan anda telah kembali ke paras normal, tetapi metabolisma tubuh masih lagi rendah. Ini menyebabkan ia tidak membakar kalori pada tahap yang sama lagi
2. AMBIL SESUATU YANG PAHIT SEBELUM MAKAN
Minumlah kopi dan kumur beberapa saat sebelum makan. Cara ini menyebabkan tekak merasa pahit dan menghantar isyarat melalui otak bagi menggalakan rembesan enzim dan asid HCL. Kekurangan enzim dan asid HCL di dalam perut boleh menyebabkan ketidakcekapan penghadaman.
3. MINUM 8 GELAS AIR SEHARI
Air mengurangkan selera makan anda secara semulajadi dan membantu badan memetabolisma simpanan lemak di dalam tubuh. Sebelum makan makanan yang berat-berat, cuba minum air, pasti anda tidak akan makan dengan banyak.
4. ELAKKAN MINUM MINUMAN YANG BERGAS
Minuman bergas biasanya mengandungi 7-8 sudu gula dan tidak baik untuk kesihatan tubuh.
5. KURANGKAN PENGAMBILAN GARAM
Pengambilan garam yang tinggi menggalakan penangkungan air. Mengurangkan pengambilan garam bermakna badan anda menangkung sedikit air. Ini bermakna anda kurang berat yang disebabkan air.

6. AMBIL SARAPAN PAGI
Anda juga boleh menurunkan berat badan dengan pengambilan sarapan pagi. Menurut satu kajian, mereka yang tidak mengambil sarapan pagi lebih cenderung untuk gemuk berbanding dengan mereka
yang mengambilnya. Bagaimana ia terjadi? Sarapan pagi menstabilkan hormone dan paras gula di dalam darah. Kadar metabolsima juga meningkat untuk membakar kalori.
7. MAKANLAH DENGAN PERLAHAN-LAHAN
Nikmatilah makanan dengan perlahan-lahan dan jangan gopoh. Kerana apabila kita makan secara perlahan-lahan, tubuh akan menghantar isyarat menunjukan kepuasan.
8. KUNYAH MAKANAN KEPADA CEBISAN LEBIH KECIL
Kunyahlah makanan kepada cebisan lebih kecil sebelum menelan kerana dengan cara ini ia lebih mudah dihadam.
9. KEKERAPAN
Biar makan kerap dengan kuantiti yang sedikit daripada makan hanya sekali, dua tetapi dengan kuantiti yang banyak.
10. SAMPINGAN
Jika anda terasa ingin makan snek atau makanan ringan, beruslah gigi anda atau kunyahlah gula-gula getah. Rasa mint atau berangin di mulut akan membantutkan selera anda.
11. Kurangkan pengambilan marjerin, butter dalam makanan anda. Kalau boleh, usah ada di dalam peti ais anda.
12. Apabila makan di restoran atau gerai, pesanlah air limau nipis atau jus oren kerana minuman masam menggalakan pembakaran lemak. Mintalah minuman yang kurang gula.
13. Buah-buahan dan sayur-sayuran adalah sumber terbaik untuk vitamin, mineral dan serat dan kandungan lemak yang rendah.
14. Jangan timbang berat badan anda setiap hari kerana anda tidak akan nampak perubahannya. Jika anda minum banyak, dan waktu itu anda timbang berat badan yang pastinya meningkat, mungkin anda akan berputus asa untuk berdiet

15. PENGAMBILAN MAKANAN BEREMPAH
Sesetengah rempah seperti cili, biji sawi, didapati boleh membakar kalori. Penambahan lada hitam bukan sahaja meningkatkan penghadaman, ia juga meningkatkan pembakaran lemak.
16. PILIHAN BIJIRAN DAN KEKACANG
Bijirin penuh adalah sumber utama tenaga. Bijiran dan hasil bijirin banyak mengandungi karbohidrat kompleks, protein, vitamin, mineral dan sedikit lemak.
17. SIMPAN SATU DIARI
Simpan satu diari makanan boleh berpengaruh besar dalam proses penurunan berat badan. Rekodkan dalam sehari, berapa kali anda makan dan berapa banyak, tahap kelaparan yang memerlukan anda makan, dan perasaan anda ketika makan. Diari makanan boleh membuatkan anda peka kepada keinginan makan anda. Setelah beberapa lama membuat catatan, perhati dan kenal pasti di mana anda boleh membuat atau perbaiki tabiat pemakanan anda kepada yang lebih sihat. Diari ini juga boleh membuatkan anda lebih fokus dan lebih komited terhadap pelan diet anda. Mulakan diari makanan anda dan rajin-rajinlah membuat catatan.
18. TUMPUKAN PERHATIAN
Ramai orang lebih berjaya dalam penurunan berat badan dalam jangka masa panjang apabila mereka menukar motif mereka daripada untuk kurus kepada untuk kekal sihat dan segar. Tukarlah fikiran anda untuk memikirkan dan memilih makanan apa yang boleh menyihatkan tubuh badan.

19. CARA MEMASAK
Cara memasak paling baik untuk mengurangi jumlah kalori dalam makanan adalah merebus memanggang atau mengukus. Khusus untuk sayuran, anda boleh menumisnya dengan sedikit minyak(misalnya satu sudu minyak masak). Hindari minyak atau lemak haiwan.
20. PEMILIHAN
Ketika memilih piring makanan, ambilah piring yang rata dan bukan piring cekung. Ambil sayuran dahulu untuk memenuhi piring, kemudian baru nasi dan yang terakhir, lauk dagingnya. Jika ingin tambah, hanya sayuran yang boleh anda ambil. Jangan lupa, makanlah di meja makan dan jangan di sebarang tempat apa lagi sambil menonton tv. Sebab, makin menarik program tv, semakin banyak makanan ringan yang anda habiskan!
21. BERJALAN
Selain memberi peluang makanan untuk turun, kebiasaan berjalan-jalan sesudah makan akan membantu menghabiskan sebahagian kalori dari makanan itu. Setiap 25 langkah anda berjalan satu kalori akan diguna. Lebih-lebih lagi anda menaiki tangga. Tentu saja semua ini harus dilakukan dengan santai kerana perut anda baru saja terisi.
22. RANCANG PERBELANJAAN
Khusus bagi kaum wanita, yang juga perlu diperhatikan adalah tabiat berbelanja dan memasak. Seelok-eloknya, tidak berbelanja semasa perut kosong. Rancanglah perbelanjaan sesuai dengan keperluan. Jika ingin membeli makanan, kunjungilah dahulu gerai buah dan sayuran. Gerai makanan segera harus anda kunjungi paling akhir sekali jika memang benar-benar memerlukannya.
23. LAKUKAN LATIHAN
Untuk mengempiskan perut, gerakan punggung yang ringan tetapi lama akan lebih efektif. Latihan dapat dilakukan dengan alat seperti untuk permainan hula hoop. Gerakan ini mungkin boleh disamakan dengan gerakan penari gelek, dangdut atau hula-hula yang memiliki perut lebih kecil dan cantik.

24. Kurangkan pengambilan gula kerana setiap satu sudu gula mengandungi 32 kilokalori.
25. Beberapa aktiviti fizikal yang mudah untuk langsing
i. Jalan cepat. Gunalah kasut yang cukup selesa dipakai agar kaki tidak melecet dan sihat
ii. Gunakan tangga untuk naik ke tingkat atas. Jika terlalu tinggi,naik tangga untuk beberapa tingkat,kemudian sambunglah denagan menaiki lif
iii. Renang adalah latihan menyeluruh. Berenang dengan laju dengan nafas yang dalam
iv. Bersenam atau peregangan, sangat baik bagi otot-otot dan sendi-sendi yang kaku. Melenturkanotot dapat melancarkan peredaran darah
v. Tunggang basikal dan kayuh perlahan-lahan tetapi dalam tempoh yang lama. Ini dapat mencantik dan merampingkan peha.

Developing Independence In Our Children

by: Russell Turner

Few things about raising my children scare me more than balancing the need for security in today’s world and teaching them to grow up to be independent women. Independence is a vital and exciting part of growing up. Allowing them to develop pride in their competence, experiencing challenges and surviving, experimenting with risks and their own way of doing things all help them gain more control over what happens to them. These are all essential if our children are to grow up to become independent responsible adults. It is critical that our children have new freedoms and responsibilities, as and when they are ready to cope with them.

The problem is the outside world has become a very dangerous place. We, as parents are naturally concerned about giving our children greater freedom to play and travel without adult supervision. Because of these very real dangers, instead of encouraging our children to go off on their own and experiment, giving out responsibility and freedom gradually, we supervise, chaperone, contain, and watch them like hawks. Fear of things like traffic accidents and molestation mean we drive our kids to school and friends’ houses. We sometimes discourage them from playing in the front yard never mind the street or the park down the block.

When our children are safely indoors, it frees us from worry and gives us a wonderful feeling of relief. To add virtue to our self-interest, we tell ourselves it is in the best interest of our children. When that child has diabetes, it’s just one less time that our child, and their condition, is out of our direct control. But we have to ask ourselves, is it really in the best interest of our children? Might we be losing a proper sense of balance between security and independence? When we issue constant reminders of the “dangers of strangers” we get in the way of our children’s willingness and ability to go places by themselves, even when it’s a place we are willing to let them go.

We often give our children mixed messages about how capable they are or should be. We sometimes do it backwards. When they are little we give them lots of independence and choices about things that may give them too much control over what they would like to do. This gives them a fair amount of power before they really know how to manage it. Now I’m sure this doesn’t pertain to your household so take a look at some of your friends. You watch how their toddlers act and wonder who’s running the asylum. Now when our children approach and reach adolescence, a time when they need to feel confident and be taking back some of that control, we tell them it’s a mean cruel world out there. This in effect tells them that they can’t be trusted at a time in their lives when that’s just what we should be doing.

The single best way to acquire the skills needed for independence and coping is through experience. Experience also builds common sense and lessens fear. For example, if we walked more with our children when they were young by the time they reached adolescence they would have developed “road sense” and a healthy attitude toward traffic. If we are out and about more with our children when they are young they would develop a better sense of what is normal and what is strange behavior and be able to react more confidently and sensibly. Allowing ourselves and our children to confront these situations in a controlled manner keeps them in proportion. Not confronting them only makes them scarier. Staying indoors and riding in a car are not the best way to acquire life skills.

Balancing Rights and Responsibilities
Independence is all about gaining self-reliance and responsibility. When we give our children more responsibility, we should also add more rights to go along with it so they learn that both are part of growing up and can be proud that it’s happening. Any time we give our children more rights, we should also add more responsibility to balance everything out. It will help them from becoming self-centered. A good time to add these might be birthdays or other events that acknowledge their increasing maturity. This way, responsibilities are not resented, but accepted with pride as signs of growing up. Getting started doing this is fairly easy. Make a list of tasks you think they can be responsible for. Feeding the dog, doing the dishes, or whatever you think is appropriate for their age. Balance these new responsibilities with new rights. A later bedtime, more allowance, whatever you think is fair. Then step back and give them the opportunity to accomplish their task. Don’t make approval conditional on success especially early on. The old college try is often a great teacher. Don’t hover over them while they are doing it. Leave them to their task as a sign of trust. Don’t have too high expectations. And finally, let go! Gradually step back and allow them to increase their independence.

This whole concept may take a little while for everyone to master, our children and us. However, Independence is a critical life skill for our children. It is our responsibility to teach it to them. Our right for accepting this responsibility is to spoil our grandchildren.



About the Author Russell Turner, USA info@mychildhasdiabetes.com http://www.mychildhasdiabetes.com Russell Turner is the father of a 10 year old diabetic daughter. After she was diagnosed he soon discovered he could find all sorts of medical information on the internet. What he couldn't find was how to prepare his child and family for living with this disease. He started his own website for parents of newly diagnosed diabetic children http://www.mychildhasdiabetes.com

A "Good Enough" Parent?

by: Russell Turner

I have written in the past, that helping our children develop self-confidence, self-reliance, and self-control all contribute to the development of self-esteem. While these are critically important skills for our children to have it is equally important for us as parents. The reason for this is the effect that proper self-esteem has on our parenting and so much of our lives. It effects the quality of our relationships, our willingness to try new things, and how we confront life’s disappointments. Our personal self-esteem directly effects how we behave towards others. Some of those "others" are our children. When we think about how we act when our self-esteem is either high or low, we get a sense of which direction we are traveling as parents. If we look at low self-esteem we can see the pain we can cause. Then take a look at our actions when we have proper self-esteem, and we realize how good we feel and how that translates into good feelings for our children. Diabetes makes our children feel bad enough, both physically and mentally, they don’t need us adding to their burden.

When we feel good about ourselves we tend to create a positive atmosphere. Which in turn creates feelings of security, happiness and contentment in those around us. When we are feeling low or critical about ourselves we start to use power and control to make us feel better and that causes similar feelings in those we love. Sometimes it seems that life has a way of trying to lock us into a negative cycle by us passing some of our less positive attitudes to our children. When we are aware of our feelings, and understand how to manage them, we have the opportunity to stop ourselves and change the message we passing along.

When we feel good inside we always notice the good our children do and are quick to praise and reward that behavior. Behaviors that include kindness, or taking the initiative on a task, effort, or just plain using their heads. What is important is the fact that we noticed and commented on the behavior. This gives our children positive feedback. It also increases their motivation to continue that type of behavior and they may look for more opportunities to display it. Also, when we acknowledge their actions it attaches some importance to them.

Being aware of our feelings helps us not only to recognize what we expect from our children, it also helps us to enforce it consistently. Consistency shows commitment, and commitment provides a feeling of security for our children. All of this together promotes self-confidence in them. When we are emotionally strong we can give our children the chance to make their own choices and gain a sense of what’s appropriate. This helps them to develop self-reliance. By assuming our children are competent but giving them a safe space to set limits, experiment and make some mistakes, we show trust and help our children to develop self-control.

Children who feel approved of, are aware of their skills and talents, are trusted and respected, are confident and independent, are children with good self-esteem. By being aware of our behavior and understanding how to manage and adapt it we give our children the proper foundation for a successful happy life.

The beauty of being a "good enough" parent is we don't have to be a perfect parent. There is room for mistakes. As long as we are doing enough things right and demonstrate our love, mistakes don't really matter nor do any harm. We can never be perfect but we can be good enough!

About the Author Russell Turner, USA mail to:info@mychildhasdiabetes.com mychildhasdiabetes.com Russell Turner is the father of a 10 year old diabetic daughter. After she was diagnosed he soon discovered he could find all sorts of medical information on the internet. What he couldn't find was how to prepare his child and family for living with this disease. He started his own website for parents of newly diagnosed diabetic children