How to Lose Weight - The Basics of Weight Loss

Despite the way it feels, losing weight isn't a mysterious process. It's a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you'll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run. 

Rules of Weight Loss

 

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

1. Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.
2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.
3. Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.
4. Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you're eating more than you're burning, (your BMR + activity is 2000 and you're eating 2400 calories) you'll gain weight. If you're burning more than you eat, you'll lose weight.

Example:

Aminah's BMR is 1400 calories and she burns 900 calories in daily activity with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Aminah finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Aminah will gain one pound every 2 weeks.

This example shows how easy it is to gain weight without even knowing it. However, it's also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you're eating. If you can find a way to burn an extra 200 to 500 calories each day with both exercise and diet, you're on the right track. Try these ideas:

Instead of...	Do this...
An afternoon Coke	Drink a glass of water. (calories saved: 97)
An Egg McMuffin	Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
Using your break eat sweets	Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button	Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work	Do 10 minutes of yoga (calories burned: 50)

Top 10 Animal Horrors

10. WOLF

There are plenty of people afraid of the big bad wolf, and from all exterior appearances, who could blame them? A wolf's howl is enough to spark fear in even the most rational person. They're also twice as fast as an Olympic sprinter and can bring down predators that weigh five times as much as a human! Despite all these scary stats, the wolf threat factor is more or less one big fairy tale. There's never been a documented case of a wild wolf killing a person — in fact, they tend to be more scared of us than we are of them.

9. MOUSE
The mouse is yet another creature that in actuality is more scared of people than vice versa — but this little guy can still make us squeal with fear just by scurrying across the kitchen floor. Even though they're more or less harmless, the fact that female mice can have up to 11 babies every three weeks may be screech-worthy after all. Mice can also be scary for the economy, too; when they reach plague proportions, they can cause millions of dollars worth of damage.

8. PIRANHA
If you're ever compelled to take a nice, refreshing dip in the rivers in the Amazon basin: unless you enjoy playing the part of a fish's chew toy, it might be best to skip it. The infamous piranha has quite the reputation when it comes to nibbling, though that term might be a bit misleading; a school of these fish can strip the flesh off of a cow in just minutes. Truth be told, piranha prefer to scavenge on animals that are already dead, and if that's not an option, they'll move on to the scales and tales of other fish. But with their tightly packed, interlocking teeth built for rapid puncture and shearing, it might be best to stick to swimming pools if you ever find yourself in South America.

 7. GRIZZLY BEAR
Evander Holyfield may hold several belts and titles, but it's the grizzly bear who is the undisputed heavy-weight champion of the animal world, not to mention the biggest carnivore on four legs. As fast as it is deadly, the grizzly bear stands up to 10 feet tall, weighs more than seven men, and yet can outrun the best Olympic sprinter. They're also equipped with jaws of steel that can easily crush bone and a paw that can kill a human with one mighty swat. Though bear attacks are actually few and far between (hikers in the Rocky Mountains are more likely to be killed by falling tree!), this beast is easily the horror of the woods, hands down.

 

6. GREAT WHITE SHARK

What piranhas have done in terms of creating horrors in the Amazon River, great white sharks have done for the oceans of the world. Equipped with two tons of muscle and teeth, and averaging 20 feet in length, this is one big fish with an appetite to match. Despite their massive size, they move quickly, outpacing even the strongest swimmers with five times the speed. Though these facts and movies like Jawsmight lead you to believe otherwise, not all sharks are monsters; out of the 350 shark species, half don't grow longer than three feet, and despite press hype, there are less than 100 shark attacks each year worldwide.

 5. BAT

Bats get more silver screen time than any other animal in the horror movie genre. Classic tales like Bram Stokers' Dracula helped build the bat's scary reputation as blood-sucking killers. However, out of the nearly 1,000 different species, only three are actually vampire bats that drink blood. Some of the scarier things people associate with bats aren't actually true, so to set the record straight: they're most active at night and tend to spend the rest of their time in caves hanging out (upside down, of course) — sounds like the perfect opportunity for a rush of blood to the head!

 4. SPIDER
Whether we're talking itsy bitsy or tarantula, spiders can spike intense fear in people, to the point that there's even an actual name for it: arachnophobia. Some arachnophobics get so bent out of shape by a spider's eight hairy legs and eyes and two horrific fangs that even a drawing of one can send them over the edge. Most spiders are actually unlikely to bite humans, and there are only five types equipped with venom strong enough to cause death.

 3. BEE
Bee afraid ... bee very afraid. Sorry, couldn't resist, especially when faced with the alarming fact that over 2 million Americans alone are severely allergic to their venom. For this unlucky bunch, one single sting can be deadly in less than five minutes. The fear factor kicks up a notch if there's a swarm approaching. In fact, in the early 1990s, terror swept into the United States courtesy of Africanized honey bees from South America.

 2. SNAKE
If a snake causes you to shudder, you're not alone; over half the population is scared of these slithering reptiles. While only 10 percent of all snakes are venomous, the ones that are deadly kill an estimated 30,000 people a year — and unfortunately, it's hard to know which side of the venom fence a snake lives on when first encountered. Of course, some are notoriously dangerous, such as the adult king cobra, which has enough venom to take out an elephant in a single bite.

 1. PARASITIC WORM
Make no mistake about it: parasitic worms are truly the most horrifying creatures in the animal kingdom because they will literally eat you from inside out. One of the more exotic types, the blood fluke, lurks in the tropics and burrows through skin to enter the bloodstream, then heads for the bladder where they can reside for up to 30 years! Blood flukes will continue laying eggs that are so spiney they can rupture the bladder wall. For a gut-wrenching scare, look no further than the pencil-like round worm. One of out of every four people on the planet has one of these living in their stomach, feasting on the same food they eat. Or maybe you're being terrorized by a filarial worm, thin as a strand of hair or piece of thread, as long as your finger, and coiled up in your lymph glands feeding on your body fluids. Here's the scariest part: most of the time, you might never even know if or where a parasitic worm is lurking, making your body the ultimate haunted house.

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Cara Menangani STRESS

Stress merupakan gejala keseimbangan diri terhadap perubahan sama ada dari luar mahupun dari dalam diri sendiri. Jika seseorang berada dalam keadaan stress, maka keseluruhan pola hidup dan kesihatannya juga terganggu sehingga produktiviti kerjanya menurun. Kenali cara bagaimana untuk menangani stress:

1. Dapatkan sokongan daripada ahli keluarga, raka, pasangan atau kaunselor.
2. Sembahyang serta mengingati Tuhan dan menyerahkan segala usaha kepada-Nya.
3. Lakukan ‘mental-excercise’. Biarkan otot-otot berehat, atur nafas dan bayangkan perkara-perkara yang sejuk dan menyamankan. Lakukan selama 20 minit, ia berupaya juga mengurangkan sakit kepala, tekanan darah tinggi dan kesukaran tidur.
4. Doa merupakan salah satu cara paling berkesan untuk menghilangkan stress. Pengucapan doa penuh ikhlas dan pasrah akhirnya menimbulkan kedamaian dan ketenteraman.
5. Mengubah susun atur alatan atau perabot di rumah. Lakukan bersama keluarga untuk mendapatkan suasana persekitaran baru.
6. Membentuk pengurusan masa yang baik.
7. Menerima stress sebagai sebahagian daripada hidup. Stress adalah keperluan dalam kehidupan untuk kita bergerak ke hadapan serta untuk meningkatkan kualiti kehidupan.
8. Bersedia untuk berkongsi masalah dengan orang lain. Pilihlah orang yang boleh dipercayai untuk meluahkan masalah yang menyebabkan tekanan kepada kamu.
9. Terima kelebihan dan kekurangan diri sendiri.
10. Jangan terlalu memikirkan kritikan yang diterima. Anggaplah kritikan sesuatu yang membina. Jika kritikan itu keterlaluan, ajaklah berbincang dengan cara baik.
11. Lakukan perubahan yang baik terhadap diri kamu. Bersedialah utnutk menerima saranan daripada orang lain dan belajar untuk berkompromi.
12. Jaga hubungan baik dengan orang lain. Hubungan yang baik menjamin kehidupan bahagia.
13. Ketawa dan berseronoklah. Ketawa adalah respon psikologi terhadap humor, jadi lakukan humor untuk mengawal situasi yang tegang.
14. Bergaul dengan orang positif kerana ia membuatkan kita berasa turut positif dan selesa.

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