How To Control Weight

Almost a big part this obesity problem caused by external factor such as:

1. Nutrition. Nutrition that excess especially food which contains calorie (energy) high. This including food that has fat content and high sugar.


2. Less doing exercise.


3. Busy working, watch television and spent most of the time in front computer.


4. Metabolism diseases endocrine like shortage or over growth hormone cortisol. If hormone deficiency thyroxsin or man hormone deficiency (testosterone) a person can experience excessive body weight problem. At times tumour in hypothalamus can cause own personal excessive body weight because appetite that high.


5. Medicines. Practice of eating some medicines such as steroid or Chinese traditional medicine could result in body weight increases. Steroid that excess could cause illness diabetes and hypertension.


6. Genetic problem. There are several gene in body which caused excessive body weight. Syndromes
such as Prader-Willi, Laurence Moon Biedl and so on can cause obesity.



7. Metabolic syndrome. Metabolic syndrome that is a kind of inherited disease cause one have excessive body weight, diabetes, hypertension, high cholesterol level, gout and so on.

In year 2005, 17.5 million people passed away due to cardiovascular disease. That figure reflect 30 percent from global death. Research showed, intake more than five repast of fruits and per day vegetables associated with reduction 17 percents coronary heart disease.

Diet expert, Tan Yen Sing said, well nutritioned is best approach to prevent disease and health.

"Nutrient is nutrition that must be we achieve from food. This nutrition goodness important for growth and lifelong body health care," he said

Lessen fat consumption in food preparation by restricting fried food intake and use a little oil when cooking.

Fat intake should not exceeding 30 percent of total calories daily and if excess, it will be forming plaque in walls of blood until cause clogged vein canal. Other way to mitigate fat intake is by provide low-fat foods and choose cholesterol low food.

Salt also need to be taken simply to avoid high blood disease, but it need to have in meal for body needs.

In the day, human only need 500 mg salt whereas according to measure a tea-spoon is equivalent to 2,100 mg salt. So, to avoid overuse, various different product may serve as alternative source such as MSG, soy sauce and sauce.

Evade from also use of salt when prepare and cooking food and evade from scatter salt when serve food.

Limit sauce usage and seasoning powder and lessen frequency serve salted egg, salted fish, pickled vegetable and processed food.

Lessen sugar usage in cooking and choose food that low sugar content. Although sugar has no nutrient, it important in supplying energy. Every individual need 50 mg per day sugar, but excessive consumption can cause obesity.

Best policy dish up low meal sugar, is by providing drinks with sugar or low fat milk separately, besides avoiding from coat cake with sugar or ising and added sugar in fruit juice.

1) Do not obsessing body weight problem until disturbing mind peace


2) Busying yourself with attractive hobby


3) Help yourself early breakfast

4) Read nutrition in nutrition label before eat food yg bought.


5) Make target weight yg realistic for achieved


6) Be reward in yourself if target achieved.


7) Be Positive by yourself


8) Doing exercise mostly such as sit-up


9) Try to change your thinking style


10) Fall 1 kg in one month regularly

Try tu habit to eat chewing gum because it can reduce your weight. It Because :

1) Practise chewing chewing gum at night

2) Apart from to keep oral health (oral), study in America prove that habit chewing chewing gum as long as 15 minutes before mealtime could help reduce total calorie intake a person.

3) This habit also good practised because it can reduce stress which became one of the factors eat excessively

Meal mixed fruits - You can cut a few apple slice, banana, mango and pear. What important various meal fruits you. Time that taken to provide breakfast such very quickly. If you want know, if you eat fruits in empty stomach state, this able reduce your weight innately.


Make Fruits Shake-If you eat fruit and make you still feel hungry, you can make drinks shake fruits. With take the drink shake, it can provide you extra energy for your all day long activity.

Cake muffin and jam -This meal also able reduce excess cholesterol intake in your breakfast. At the same time, it is able to give you better health. Buy cake muffin in cake shops and wipe your liking jam. Buy muffin that not flavoured or flavoured original. Want another best can increase to also honey.

Scramble egg-You can make scramble egg. Break egg in non-stick frying pan and combine with fresh milk. Use majerin as oil to cook. Eat with bread to want more full.

Oatmeal-This is meal for you that want time saving. You can buy 3 in 1 Quaker Oat and only combine with hot water. I guarantee, reach afternoon also you will full and no need to arrest hunger.

1)  Put in dietary practice elements healthy meals in your diet plan. Healthy eating habits and balanced is one of highly critical component in your diet plan. In that plan, no need you force and arrest yourself from eat junk food such as chocolate, potato chip , or different fatty food. That important take in bulk that a little.

2) Fix specific day in a week to you enjoy this junk food. But again I memorize you, do not you eat him superfluously on the other hand. Make that day as day for you reward your own.

3) Build nutrition plan over specific. Doing a little research in internet or get books healthy food cooking and nutritious. Various your cooking per day. This to ensure not to boring with same food.

4) Make sure there is schedule for periodic exercise session in your diet plan. Various different exercise activity can you include in that plan according to certain days. For example enrolled at gym near ruman you, get DVD serial tutorial exersice for you doing workout are only at house, use exercise equipment such as treadmill and so on.

5) Acting according to planning. When you already finish building your a diet plan, you get follow that plan and make sure it succeed and achieving goals.