tak perlu exercise kalau nak kurus..Puasa je..

My previous post mention that kekerapan makan paling baik dalam sehari is 6 kali..tapi bagaimana pula dengan puasa?? Tak contradict ke dua fakta nih?? So dalam post ni aku akan explain that actually both of them complement each other..Here’s how it work..

Sebelum aku explain benefit of fasting to our metabolism, aku akan tunjuk the very basic rules to gain or loss weight the safest way..(ni loss/gain weight in general, bukan specific loss fat)..cara tuk gain/loss weight ni senang je..no need for exercise..Yup, takyah exercise pun..Exercise hanya akan speed up the process, tapi kalau malas exercise pun takpe..but remember, lose/gain weight is NOT EQUAL to lose fat..Lose weight, kita tak kisah ape yang hilang, yang penting berat turun..But to lose fat, we become specific..ade orang yang lose fat tapi berat maintain, maksudnya he build muscle in the process..

So, balik kepada lose weight..Again, we don’t need exercise..all you have to do is calculate your daily calories requirement (DCR) (rujuk post sebelum ni camne nak kira), pastu tolak 400kcal dari nilai tu..banyak ni la korang kena makan setiap hari..let say your DCR is 2000 kcal..nak kurang berat, makan 1600 kcal only..dalam seminggu korang akan turun about 500 – 700 g..So dalam sebulan boleh kurangkan about 2kg..yang nak tambah berat?? Add 400 kcal from DCR, jadi 2400 kcal..that’s all..senang kan?? Take note that cara sihat tuk kurang berat badan is only 500 g per week..lebih dari tu is not healthy (unless under doctor or professional care) , so patience is very important..kalau diet terlalu extreme, akan ade side effect lain to your health, kita diet nak sihat kan, so don’t make yourself sicker..

Back to metabolism, let say kita nak lose weight, from 2000 kcal, kita makan 1600 kcal je..bahagi kepada 6 hidangan approximately 266 kcal every meal..Cam yang aku explain sebelum ni, body kita ni unique..dia boleh adjust ikut keadaan..Means, tuk 1 ke 2 minggu pertama diet, kita memang akan lose weight..tapi lepas 1 masa, our body weight become constant..sebabnya?? Our metabolic rate dah adapt ngan corak pemakanan kita..Our body need 2000 kcal, tapi kita bagi 1600 kcal je..So dia start slow down metabolism to make sure yang 1600 kcal ni cukup tuk sustain our life..This what we called ‘pleateu’ , keadaan bila walaupun kita dah kurangkan makan but still tak kurang berat badan..Details aku tunjuk dengan example kat bawah..

Week 1:

1600 kcal: 6 meals per day = 266 kcal per meal..

The body need 2000 kcal per day: 333 kcal per meal..

Ikut current metabolic rate, our body will burn up 333 kcal calories for 3 hours..tapi kita makan 266 kcal je, mane dapat another 67 kcal?? Form inside our body..This result in weight loss..

But after sometimes, badan kita akan adapt..sebabnya, kalau continue consume makanan dari dalam badan sendiri, habis la t takde dah otot-otot tinggal kat badan nih..jadi, instead of burn up 333 kcal, dia just burn up 266 kcal je..Takde dah jadi cannibal makan badan sendiri..resultnya, no further weight loss..kat sini la puasa main peranan, it act as element of surprise to our body..Let say, time puasa kita makan 2 kali je sehari, sahur ngan berbuka..Each meal kita consume 500 kcal so total 1000 kcal per day..By the time body kita adapt ngan bakar total 1600 kcal per day, it still have deficit of 600 kcal sebab puasa nih..hasilnya, we still lose weight..But we don’t keep it for too long..sebab kita taknak body kita adapt ngan 1000 kcal per day pulak..We want our metabolic rate maintain at 266 kcal per 3 hours..(after all paling lama puasa pun during Ramadhan, puasa sunat time-time tertentu je)

Another way to keep our metabolic rate maximum is by alternating total calories consume each day..contohnya hari ni makan 1300 kcal je tapi esok 1800 kcal..lusa 1300 kcal balik and so on..By this, again we become unpredictable jadi tubuh kita takde peluang nak adapt by just 1 eating pattern..cara paling senang nak apply alternate calories consumption nih, puasa setiap isnin & khamis..So dua hari ni become our low calorie day..hari lain, eat as usual..

Besides helping to maximize our metabolic rate, a lot of research had been done and prove that fasting is very good to our health in general..selain daripada sebahagian cara tuk kawal berat badan, puasa dapat bantu system pencernaan peluang tuk rest..So, selain berdiet, kita dapat tambah amalan gak..kan boleh dapat 2 kebaikan kat situ..Pertama, berdiet dengan niat tuk jaga kesihatan agar dapat buat banyak lagi ibadah lain, plus we’re practicing the sunnah of Rasulullah saw dengan banyakkan puasa sunat..Just remember to have good intention masa buat semua ni, kerana setiap perbuatan dinilai daripada niat..dengan niat yang baik, kita akan dapat manfaatnya..