Kesan lebihan garam mempengaruhi berat badan.

Kajian telah membuktikan bahawa pengambilan garam yang tinggi boleh menyebabkan badan anda untuk menahan lebih banyak air, yang boleh membuatkan anda berasa kembung dan akhirnya mengakibatkan pertambahan berat badan. Perkara inilah yang menyebabkan berat badan anda ada kalanya berubah-ubah setiap hari. 

Jumlah garam yang diperlukan sehari

Bagi pengguna dewasa, jumlah pengambilan natrium yang disyorkan adalah lebih kurang 2300mg sehari. Ia adalah jumlah yang perlu diambil untuk individu yang sihat, aktif, cergas dan bertenaga. 

Walaubagaimanapun, bagi individu yang mengalami masalah seperti penyakit kronik seperti penyakit buah pinggang, diabetes, penyakit darah tinggi dan sebagainya, jumlah yang disarankan hanyalah 1500 mg sehari. 

Bagi individu yang ingin mengurangkan berat badan, anda boleh mengurangkan pengambilan natrium harian anda kepada jumlah yang rendah iaitu diantara 1000mg – 1500mg. Mengikut kajian yang dijalankan, anda mungkin boleh mengurangkan jumlah berat badan dalam 0.56 kg jika mengambilnya seperti yang dicadangkan ini.

Fat Loss Strategies

Fat Loss Strategies. Now that you know what to do, you need to make it as easy as possible to apply the above fat loss tips. Follow the next 8 strategies, even if they sound counter-intuitive to you.

• Buy Healthy Foods Only. Enough for your whole week so you can stick to your fat loss plan. Don't buy junk food - avoid temptations.
• Prepare Food in Advance. Cook your food for the day on waking up or when you get back from work. This takes about 1 hour.
• Make Double Portions. Speeds up preparation. Prepare 12oz chicken and eat half at lunch and half at dinner.
• Eat The Same Every Day. Removing choice kills cravings and makes you see food for what it is: fuel for your body. Switch it up every 3 weeks.
• Eat at Fixed Times. Don't wait until you're hungry or feel like eating. Eat every 3 hours. Build consistency.
• Take Food with You. Take food to work, to school, to the movies, etc. This ensures you're eating foods that will make you lose fat.
• Eat Before Going Out. Avoid ending up eating junk food because you're hungry. Eat before you leave home and take food with you.
• Eat Junk Food 10% of The Time. You can eat 4 junk meals/week if you eat 6x/day. This actually helps fat loss. Eat out so you can't overdo it.
• Track Progress for Motivation. Pictures, body fat, measurements and strength gains. Aim for 2-3% fat loss/month (use a fat caliper).

more detail visit http://stronglifts.com/fat-loss-101-how-to-lose-fat-fast-with-free-fat-loss-diets/

Membantu penurunan

1. Drink At Least One Gallon Of Water Per Day
WaterIn most of the weight loss success stories I have read, one common theme emerges: a higher then normal water intake is crucial for fat loss. Water intake is important for fat metabolism as it helps the liver to perform the function of fat conversion for energy purposes.

Unfortunately the liver also has to work on behalf of the kidneys (if the kidneys are water deprived), therefore lowering total liver productivity, which has deleterious consequences for the fat conversion process. Therefore drinking enough water is an important step toward fat reduction. Drink at least a gallon of water per day, more if obese and/or living in a hot climate.


2. HIIT (High Intensity Interval Training) is an advanced form of aerobics designed to strip body fat at a faster rate. Although not for everyone, as it can be very demanding, HIIT is one of the more effective fat loss methods for the intermediate to advanced trainer.

As the name suggests, HIIT requires that one train at a high intensity (near maximal) for a series of intervals, before backing off to a lower work-rate. The interval can last anywhere from 10 to 30 seconds, and the entire session might last only 20 minutes, depending on the stage (both in terms of fat storage and fitness level) one is at.

An example of a HIIT session could be as follows:

Two minutes of walking followed by fast running for 30 seconds, for 20 minutes total.

3. Be Consistent
The ability to do what is required every day without fail is the hallmark of a winner. For fat loss, all the right steps need to be taken at the right times to realise this goal. As will be shown in the following success stories, the individuals featured unwaveringly stuck to their plan and achieved their fat loss goals - they were consistent.

T25 workout day 3