Weight Loss vs Fat Loss

Do You Want to Lose Weight?
If you answered yes, you are wrong. Well, not wrong actually, but what you’re really wanting to do is lose fat. Anybody can lose weight. You just don’t eat. You will lose weight, unfortunately, the weight you lose will be both muscle and fat.The goal to successful weight loss is to preserve as much muscle as possible, or possibly even gain some, while at the same time lose as much body fat as possible. Your body fat % is a key indicator of your success, not the scale. In fact, stay off the scale.Muscle is vital to your success for losing fat. Muscles have these little fat burning powerhouses called mitochondria. Mitochondria are cellular power plants that are responsible for the production of energy. It’s in the mitochondria that fat is metabolized. There is a positive correlation between the amount of muscle you have and the number of mitochondria. And it stands to reason that the more mitochondria you have, the more the potential to burn fat.Get More MitochondriaHow do you get more of these little cell powerhouses? You need to be giving your body a reason to create more of them. You do this by performing high intensity exercise. HIIT training is just one of these methods. Weight training is another. By creating a large demand for energy up and above what your body can already produce, your body is forced to create new mitochondria in order to be prepared for the next time your muscles call on that needed extra energy.The great thing about muscle and mitochondria is that they are active tissue. Unlike fat, they need constant energy to maintain themselves – energy like fatty acids. What does this mean? It means that your body will be burning fat at all times of the day – even while you’re sleeping. Yes, it is possible to burn fat in your sleep, and that is how.Don’t Worry About Your WeightTelling people to ignore their weight is a very common theme for us, and for good reason. Too many times successful dieting is sabotaged because of a meaningless number on a scale. A scale does nothing other than measure the force of gravity on your body. Why should this matter at all? It can’t tell you if your clothes fit better, it can’t tell you if your body fat percentage has changed, and it definitely won’t tell you that you’re looking any better.When you start dieting, it is imperative that you track your progress using methods other than the scale. You need progress measuring tools that are going to track fat loss – not weight loss. Body fat callipers, tape measures, pictures, clothes sizes, and people’s comments are all going to be more useful for you. Don’t worry about your weight – even if it goes up. If you’re looking better, you’re weight doesn’t matter. The only time it matters is when you tell your weight to someone who doesn’t understand the difference between weight loss and fat loss.Preserve Muscle While Losing FatAlright then, if our goal is fat loss, we are going to need to focus on preserving muscle while we lose fat. People tend to sabotage their diets by eating too little food and too few nutrients resulting in muscle loss. Once you start losing muscle, you are fighting an uphill battle to lose fat. This is one of the main reasons why diets fail, just behind food addiction.To prevent muscle loss, make sure you are following these basic guidelines:• Get in enough calories for your body size and activity level.• Make sure those calories are nutrient dense by having them come from fruits, vegetables, meats, legumes, tubers, dairy, and whole grains.• Aim for calories in the 10-12 times your body weight range.• Try to get in 1 gram of protein per pound of lean body weight, and divide that evenly among 5 meals.• Eat enough carbohydrates to support your activity level. You can start at 150 grams and adjust from there.• Fill the rest of your calories with fat – healthy fats and EFAs (essential fatty acids).• Make sure you exercise and give your muscles a reason to maintain themselves. If you don’t exercise, your body is going to shed that unneeded muscle. Force your body to preserve it and even grow it by giving it consistent stimulation.Follow these guidelines and you will reach your true goal of not just losing weight, but losing that unwanted fat, and keeping your beautiful muscle.

The importance of LOSING FAT, you will look great from inner out, most importantly, you will get your ideal body shape and avoid yoyo diet. Following results, through Body Transformation Program at Kota Kemuning.

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Importance of Eating a Healthy Breakfast

Increased Energy

Typically, there is a period of 8 to 12 hours between dinner and your morning meal. Therefore, when you eat breakfast, you are breaking a fast from the night before. Breakfast is a chance to give your body the food it needs to replenish your blood glucose levels. Glucose is your main energy source; it fuels your brain and your body. Eating breakfast will provide your body with the glucose it needs to function properly and fight fatigue.

Essential Vitamins and Minerals

Eating a healthy breakfast is a great opportunity to eat nutritious foods, which provide your body with essential vitamins and minerals. Vitamins and minerals are needed by your body for proper growth and maintenance, carbohydrate and protein metabolism, bone strength, and a healthy immune system. People who regularly consume a healthy breakfast are more likely to meet their daily nutrient requirements, eat less fat and have a lower cholesterol, which may reduce the risk of heart disease.

Improved Concentration

A well-balanced breakfast can help keep you alert and productive throughout the morning. Breakfast improves concentration, problem-solving skills, hand-eye coordination, creativity and attention span. Eating breakfast will also give you energy, help you be more physically active, and miss fewer days of school or work due to illness.

A Healthy Weight

Many people have the misconception that skipping breakfast will help them lose weight. However, doing this may actually cause you to snack throughout the day, eat more at your next meal, and negatively impact your mood. Breakfast boosts your metabolism first thing in the morning. It curbs your hunger, prevents binge eating later in the day, and stabilizes your blood sugar. In addition, eating a fiber-rich breakfast helps you fill up and keeps you full for longer so that you do consume extra calories throughout the day.

Foundation of a Healthy Diet

People who eat breakfast regularly are more likely to consume a healthier diet overall. By skipping breakfast, you may have a difficult time consuming essential nutrients your body needs to stay healthy. Breakfast foods typically consist of milk, whole grains, fruit and even vegetables, which are significant sources of vitamins C and D, calcium, iron and fiber. If you do not eat breakfast, you may not meet your daily nutrient recommendations. Most importantly, eating breakfast leads to healthier food choices at other meals.

A Healthy Breakfast

Less healthy options such as sweet buns, fried eggs, sausage, deep fried cakes and soft drinks do not provide you with the lasting benefits of a healthy breakfast.

Recommended Breakfast:

For a great start to your day, try the new Healthy Breakfast Pack.

The Healthy Breakfast Pack combines the essentials of Herbalife’s Daily Nutrition in one handy carton:

• A balanced protein-based breakfast supplies our body with longer lasting vital nutrients, water and energy.
• A healthy breakfast which includes protein can help you feel fuller for longer and helps to avoid mid-morning snacking.
• A well-balanced breakfast providing sustainable energy and the right nutrients can also help keep your body in equilibrium during the day and contribute notably to better weight management and well being in the long term.

Start your Healthy Breakfast today at your nearby Nutrition Club today!

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Ask Coach Jessica, +60163372754 

Body Composition (Body Fat and Lean Body Mass)

Our body is made up of fat mass and fat-free mass. Fat-free mass includes lean muscle, bones, organs, tissue and water. When people refer to body composition, they are generally talking about body fat percent, or the percentage of your body mass that is fat.

The total amount of body fat consists of essential fat and storage fat. Fat in the marrow of bones, in the heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid-rich tissues throughout the central nervous system is called essential fat, whereas fat that accumulates in adipose tissue is called storage fat.

Essential fat is needed for normal functioning. Storage fat is located around internal organs (internal storage fat) and directly beneath the skin (subcutaneous storage fat). It provides bodily protection and serves as an insulator to conserve body heat. 

Why Does Body Composition Matter for Weight Loss?

A body with more muscle and less fat is a more efficient calorie-burning machine. But you don't have to be a body builder to reap the benefits.

• A lean, strong body is a more efficient exerciser. As you become more fit, you are more capable of completing high intensity workouts that burn more calories and create greater improvements in the look and feel of your body.
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• Muscles burn more calories than fat. A lean, strong version of your body will burn more calories and have a better metabolism than the version of your body with more fat.
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• Studies have shown that particularly in peri-and post menopausal women those who maintain a very physically active lifestyle tend to gain less weight than those who don’t.
• For aging women in particular, gaining more muscle and maintaining a good body composition is a great way to keep a lean physique and fit shape.
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How Do I Change My Body Composition?

The good thing about body composition is that it is possible to change it to improve the way that you look and feel. To change your body composition, you need to eat a healthy diet that is low in fat and contains enough protein to build and maintain muscle. The best solution is having Balanced Nutrition, which is Herbalife Nutrition.

A well-balanced exercise plan is essential as well by joining Get Fit Challenge. A good training program needs to include plenty of strength training to build muscle as well as high intensity aerobic activity, and moderate endurance cardio for burning fat. It's also a good idea to do flexibility work to keep your muscles and joints healthy.

Contact +6013372754 to understand your PERSONALIZED PROGRAMMED based on our own Body Composition.

Easy Food Swaps to Make Your Diet Healthier

Kate Bratskeir (2015) 12 Simple Food Swaps That Make Healthy Eating Easy

Want to eat healthily without cutting taste? Most people looking to improve their health and diet, but they are afraid of "joyless" substitutes. While many foods out there are lower in calories and some even calorie-free, the key to eating healthier isn’t to (always) reduce the calories in your diet, but to instead focus on higher-quality calories that the body can use more efficiently for fuel. Looking at your health this way is the most beneficial way to making a lifestyle change instead of seeing food as just a way to diet or gain weight. 

1.    Protein shake instead of bowl of cereal. 

Why it's better: A protein shake made with protein powder, milk or soymilk, and fruit will give you more protein, which gives your meal more staying power, and the fruit contributes vitamins, minerals and filling fiber. And, since you'll be drinking the milk - rather than leaving it at the bottom of the cereal bowl - you'll get a good dose of calcium, too. Start your Protein Shake today with Herbalife Nutrition, please contact +60163372754

2.    Plain yogurt and fruit instead of pre-mixed yogurt. 

Why it's better: You'll be getting more fruit (and more fiber), more protein and less sugar.

3.    Spinach salad instead of iceberg lettuce. 

Why it's better: A serving of spinach has three times more potassium, calcium and vitamin C, and 50% more vitamin A than a serving of iceberg lettuce.

4.    Beans instead of rice or pasta. 

Why it's better: Swapping in beans for a side of rice or pasta means you'll get more iron and more protein.

5.    Edamame soybeans instead of chips. 

Why it's better: A half-cup of shelled edamame soybeans (an amount about the size of a tennis ball) has about 9g of fiber, 11g of protein, and around 10% of your daily needs for vitamin C and iron - all for about 120 calories. Show me a chip that can do that! Also, it takes time to remove the beans from the pods, which slows down the rate at which you eat.

6.    Canned salmon instead of canned tuna. 

Why it's better: Wild-caught salmon (and nearly all canned salmon is wild) contains a higher proportion of omega-3 fatty acids compared to farmed salmon. Being a fattier fish, a serving of salmon has about twice the omega-3 fatty acids as a serving of tuna. 

7.    Avocado instead of mayonnaise or other fats. 

Why it's better: Avocado is a good source of monounsaturated fatty acids - similar to what's found in other healthy fats like olive oil and nuts.

8.    Berries instead of orange juice. 

Why it's better: Fiber is what makes whole fruits more filling compared with fruit juice, and berries are some of the highest fiber fruits around. Spend 50 calories on a serving of raspberries, and you get a whopping seven grams of fiber in return.

9.    Veggie burger instead of beef. 

Why it's better: You're getting your protein from a plant source, which means a lot less fat and saturated fat than what you'd get from the ground beef.

10.   Baked Sweet Potatoes Fries instead of French Fries

Why it's better: Frozen ones that are coated with corn-based fillers, refined or processed flours, added salts, sugars and preservatives. No matter how natural a brand may appear, most people would be surprised to see just how many ingredients these “healthy” fries have. Keep things simple and make your own: Chop up a whole sweet potato on a baking pan, sprinkle on your favorite seasonings 

Sources : Susan Bowerman, MS, RD, CSSD, FAND. Susan is a paid consultant for Herbalife. 

3 Reasons Why Diets are Challenging.

It is little wonder that we ask ourselves, " Why can't I succeed? What am i doing wrong? " 

However, shall we ask ourselves, "Are we having a proper HEALTHY DIET?"

• Challenge 1 : Dieters often drastically restrict their calories or food choices now but return to their old habits once they reach their goals. Permanent lifestyle changes are needed to achieve sustained ideal weight. 

• Challenge 2 : Fad Diets = Unbalanced Nutrition: Too often, diets focus on specific types of food or nutrients and disregard the importance of everything else, leading to unbalanced nutrition. For optimal nutrition, our bodies need a balance variety of nutrients, including the right types of carbohydrates, proteins, and fats. 

• Challenge 3 : The High-Glycemic Trap: Eating high-glycemic foods can sabotage even the best of diets plans because the sesulting spike and subsequent drop in blood sugar leads to a more rapid return of hunger. A better approach focuses on low-glycemic carbohydrates, which help to moderate blood glucose levels, leaving you feeling full and satisfied longer.

5 Rules of a Successful Diet

1. You Must Eat Less

Some diets may focus less on calorie counting, but the truth is you must eat less if you really want to lose weight, also eat well. Losing weight starts with a simple calorie deficit. You can create a deficit by simply eating less total food, or by exercising more. A deficit of 500 calories per day over the course of one week is 3,500 calories, or one pound of fat! The more of a deficit you create, the more weight loss you will experience.

How do you know if you are eating less? Don’t just consider your exercise routine, but also the exercise you do outside of the gym— for instance if you walk to work, take the stairs or are active in your daily job. Contact your PERSONAL COACH +60163372754 JESSICA SEET today to be rewarded a WELLNESS SCAN and METABOLISM TEST.

2. Structure

Although some people don’t like the word structure when it comes to diet, every successful diet has some. Even flexible diets have structure. Whether it’s the amount of calories you are eating or the amount of each macro-nutrient you are taking in, these are parameters that will lead to success. By keeping track of what you are eating, including calories and the amount of protein, carbs and fats, you can make appropriate adjustments when something is not going right. Structure to a diet plan can also ensure that you stick with it.

3. More Protein, Healthy Fats and Fiber

A diet that is focused on building a healthy lean body should be high in protein, provide a moderate amount of healthy fats and at least 25 grams of fiber every day.

As a general rule, follow a diet that provides at least 1 to 1.5 grams of protein from lean sources that are high in all the essential amino acids, including poultry, whole eggs, lean cuts of red meat and non-fat dairy like whey protein. Protein is a necessary nutrient for building muscle, maintaining muscle and assisting in recovery. It is also highly thermogenic, which means eating it actually burns calories! As for Herbalife Shake which contains 18 Amino Acids as the balance meal for everyone. 

Many people think they should skip over the fat when it comes to a diet, but this is far from the truth. Fat is essential for balancing hormones and can even play a role in helping preserve muscle.

Lastly, a good diet will have a whole of lot of fiber. Fiber from fruit, vegetables, nuts, seeds and whole grains is important for maintaining a healthy gut, and removing toxins from the body. Diets that are high in fiber can also help reduce appetite and blood sugar levels. Most successful diets focused on building a lean body provide about 40 to 50 percent protein, 30 to 20 percent carbs and 30 to 20 percent fats.

4. Eliminate the Junk Food

The occasional cheat on junk food is a given when it comes to any diet, but the majority of the time junk food should be eliminated. Junk food doesn’t provide good nutrition because it’s loaded in sugar, fat or both, and not much of anything else, so it’s easy to see why junk food should not be included as part of your diet.

If you are new to following a structured, clean eating plan, don’t go cold turkey! Instead, ease off your bad eating ways by eliminating the junk food slowly. Limit yourself to once per week. Come your cheat day, don’t go overboard and eat back all the calories you eliminated. Instead, pick one or two of your favorites, or one cheat meal.

By giving yourself a treat here and there, you will be less likely to go off your diet completely, and feel much more satisfied with your new diet plan. It’s also been shown that the occasional bad eating can help increase your metabolism and keep it from down-regulating. This is called “adaptive thermogenesis,” which is when your body gets accustomed to the low calories you are eating and starts to plateau, slowing your metabolism and storing or maintaining your body in the same state. Busting out of this plateau can be as easy as having the occasional cheat meal, so don’t be scared to give in every once in a while.

Some people would choose to snack with cereal bar, chocolate bar, which it seems to be health, low in calories; in fact those are HIGH IN CALORIES, HIGH IN SUGAR, so we should choose wisely. Snacking with Herbalife Protein Bar which is HIGH IN PROTEIN, filling and able to become fitter.

5. Maintenance Plan for Life

The ideal diet should essentially become a way of life. It shouldn’t be so restrictive that it’s difficult to stick to or it makes it hard to maintain your results. When you first start on any diet plan, you will need to eat less and be restrictive with your choices, but once you have reached your ideal weight, it is possible to eat a little more.

It could be easy to lose weight, but the matter of maintenance program, this is why we still choose Herbalife Nutrition as our HEALTHY BREAKFAST, which is HIGH IN NUTRIENTS, LOW IN CALORIES, HIGH IN FIBER.

As for myself, I have lost 17kg and maintain my healthy body shape until now.

Get your HERBALIFE NUTRITION, PERSONALIZED MEAL PLAN with PROFESSIONAL EXPERT guiding, CONTACT +60163372754 Jessica Seet. 

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Jessica Seet
Herbalife Independent Distributor
+60163372754
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Ways to beat STRESS FAT

For most of us, stress is a fact of life. Unfortunately, research reveals that it's also a fact of fat. "Even if you usually eat well and exercise, chronic high stress can prevent you from losing weight—or even add pounds," says Pamela Peeke, MD, author of Body for Life for Women.

Here's what happens: Your body responds to all stress in exactly the same way. So every time you have a stressful day, your brain instructs your cells to release potent hormones. You get a burst of adrenaline, which taps stored energy so you can fight or flee. At the same time, you get a surge of cortisol, which tells your body to replenish that energy even though you haven't used very many calories. This can make you hungry...very hungry. And your body keeps on pumping out that cortisol as long as the stress continues.

But few of us reach for carrots in these situations. "Instead, we crave sweet, salty, and high-fat foods because they stimulate the brain to release pleasure chemicals that reduce tension," explains Elissa Epel, PhD, a researcher on stress eating at the University of California, San Francisco. This soothing effect becomes addicting, so every time you're anxious, you want fattening foods.

Obviously, getting rid of all anxiety isn't an option. But by taking these 7 steps to beat stress, you can get your cortisol levels and your weight under control—and improve your health.

1. DROP AND DO 10.

That's right, power out some push-ups. "Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you're escaping the source of your stress," says Talbott. "Exercise makes your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system." But if push-ups aren't practical, just flexing your hands or calf muscles will help move cortisol along, he says.

Get some guidance and motivation on FITNESS, join our GET FIT CHALLENGE (Submit your enquiry today by clicking the link) today!

2. GO SLOWLY AT MEALS.

Under stress, we tend to scarf down even healthy food. In fact, research has linked this behavior to bigger portions and more belly fat. But Epel hypothesizes that slowing down, savoring each bite, and paying attention to feelings of fullness may lower cortisol levels along with decreasing the amount of food you eat, thereby shifting the distribution of fat away from the belly.

3. STOP STRICT DIETING.

It's ironic, but research shows that constant dieting can make cortisol levels rise as much as 18%. In addition, when your cortisol levels spike, your blood sugar goes haywire, first rising, then plummeting. This makes you cranky and (you guessed it) ravenous. When your brain is deprived of sugar—its main fuel—self-control takes a nosedive, and your willpower doesn't stand a chance.

4. GIVE IN TO CRAVINGS, A LITTLE.

When stress drives you toward something sweet or salty, it's okay to yield a little. "It's much better to indulge in a small way and cut off your cortisol response before it gets out of control," says Epel. "Have a piece of chocolate. You will feel better. Just stop at one." If you have trouble restraining yourself, take precautions so you won't binge.

5. CURTAIL CAFFEINE 

Next time you're under stress, choose decaf. When you combine stress with caffeine, it raises cortisol levels more than stress alone. In one study by the University of Oklahoma, consuming the equivalent of 2½ to 3 cups of coffee while under mild stress boosted cortisol by about 25%—and kept it up for 3 hours.

6. POWER UP BREAKFAST

Deficiencies in B vitamins, vitamin C, calcium, and magnesium are stressful to your body. And these deficiencies lead to increased cortisol levels and food cravings, says Talbott. But you can fight back by eating a breakfast that's high in these nutrients. 

HERBALIFE NUTRITION will be one stop solution, total solution combined all nutrients, as a healthy breakfast by providing cellular nutrition to our body. As for myself I have lost 17kg with PERSONAL COACHING, HERBALIFE NUTRITION & CUSTOMIZED MEAL PLAN. Lose Weight Now, Ask me HOW! +60163372754 Jessica Seet

Healthy balanced meal which full of nutrients.

7. SLEEP IT OFF

The most effective stress-reduction strategy of all: Get enough shut-eye. "Your body perceives sleep deprivation as a major stressor," says Talbott. A University of Chicago study found that getting an average of 6½ hours each night can increase cortisol, appetite, and weight gain. The National Sleep Foundation recommends 7 to 9 hours. As if that weren't enough, other research shows that lack of sleep also raises levels of ghrelin, a hunger-boosting hormone. In one study, appetite—particularly for sweet and salty foods—increased by 23% in people who lacked sleep. The good news: A few nights of solid sleep can 
bring all this back into balance, and getting enough regularly helps keep it there. 
Says Talbott, "You'll eat less, and you'll feel better, too."

Get your HERBALIFE NUTRITION, PERSONALIZED MEAL PLAN with PROFESSIONAL EXPERT guiding, CONTACT +60163372754 Jessica Seet. 

Best Regards,
Jessica Seet
Herbalife Independent Distributor
+60163372754
www.facebook.com/jessicaseetmy