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. 

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

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

Maximized Calories Burned!

What is CALORIES?
Calories = Unit of Energy
Calories in the foods you eat are a measure of the number of energy units that food supplies. Those energy units are then used by the body to fuel physical activity, as well as all metabolic processes, from maintaining your heartbeat and growing hair to healing a scraped knee and building muscle. Body weight comes down to a simple equation of calories in (from food) versus calories burned during exercise and other physical activity.

Excess calories are stored as FAT MASS.

Think twice.

Are you still eating EMPTY CALORIES?

Maximized your calories burned by following:-  

1. Add 10 minutes to your morning exercise routine.

While you may be religious about going to the gym after work, waking up 10 minutes earlier in the morning and taking a walk around the block (or, alternatively, simply dancing to your morning radio show for 10 minutes) will let you start off your day with a faster-burning metabolism. Plus, morning exercise will most likely allow you to head off to work in a better mood than usual.

Boost calories burned: 275 calories per week

2. Do interval training

When you alternate high-intensity cardio workout routines with moderate-intensity recovery periods, you boost your calorie burning and increase your fitness level. Interval training will help you break through plateaus.

Here's how: Warm up for 5 minutes, then increase speed or resistance on the machine for 2-5 minutes. Return to your usual pace for 5 minutes, then continue with short bursts interspersed with a moderate pace for the rest of your fitness workouts. Cool down for 5 minutes at a slower pace.

When you're ready to progress, make the work part of the interval longer and decrease the recovery time (but never to less than 30 seconds). For example, you could do 6 minutes at a higher speed and rest for 3 minutes.

Boost calories burned: 300-450 calories per 45 minutes

3. Do workout routines with a faster partner

Whether it's in the gym or on the neighborhood track, a fit buddy will challenge you to keep up and exercise at a higher intensity. It's the friendliest way to kick your own butt! Plus, fitness workouts go faster accompanied by good conversation.

Boost calories burned: Simply increasing your walk from 3 mph to 4 mph will burn almost 100 extra calories in 60 minutes.

4. Try jumping rope on your coffee breaks

Sound silly? It won't after you read the numbers. Slip off your pumps and put on your sneakers, then head off to a corner with a jump rope. These quick heart-pumping workout routines are also weight bearing, so your muscles and bones will benefit. And you'll probably feel completely energized after jumping rope, too.

Boost calories burned : You can burn 208 calories on two 10-minute breaks each day (that's 1,000 calories a week)!

5. Extend your workout routines

If your typical workout is 30 minutes — no shorter, no longer — here's an easy way to challenge yourself. Twice a week, try adding 10 or 15 minutes to your cardio. You'll burn more calories and increase your cardiovascular endurance level, making your weekend hikes and bike rides easier. To adapt your fitness workouts to your higher fitness level, every two weeks up your intensity level by increasing resistance or incline on the machine or road.

Boost calories burned : Running 30 extra minutes on the treadmill each week can burn 400 calories.

6. Change equipment or activities

If you always head right for the treadmill, take a step class or get on the elliptical trainer and step up the intensity. This may increase the calorie burn of your workout because our bodies work less efficiently doing new exercises than those we're used to. Periodically shifting activities will also decrease the chance of an overuse injury and keep your workouts fresh and fun.

Boost calories burned: Step aerobics vs. walking at 3.5 mph burns 237 vs. 177 calories in 30 minutes.

7. Add another day to your workout routines

Ho-hum ... does week after week only encompass Monday-Wednesday-Friday on the treadmill? Add a Saturday bike ride or Sunday morning indoor cycling class to your week, and your fitness level -- and body shape -- will show it. Make your workout activity-focused and you'll also invigorate your mind and spirit.

Boost calories burned: A two-hour hilly hike can burn up to 800 calories.

8. Hire a PROFESSIONAL EXPERT

Nothing gets you out of a fitness rut faster than refining your routine based on the experience of someone who knows exactly how to get results. A good PROFESSIONAL EXPERT will look at your current program to make sure it's safe and effective. Does this sound too extravagant? Make an appointment with an expert ONCE PER WEEK to update your workout routines &/ the FOOD YOU EAT EVERYDAY, get feedback on your form.

Boost calories burned during exercise: If your PERSONALIZED PROFESSIONAL EXPERT has you change from a fast walk to a slow jog, you'll burn an extra 100 calories in 30 minutes(BUT...you have just done 20%! Always remember the 80% which is HERBALIFE NUTRITION. GET FIT NOW, ASK JESSICA HOW! CONTACT +60163372754 JESSICA SEET as soonest possible.).

9. Try a mini-triathlon

Instead of trying to force yourself to stay on the recumbent bicycle for 45 minutes each time you work out, here's your new mini-triathlon: 15 minutes power walking on a steep incline on the treadmill, 15 minutes on a stationary cycle (ideally at a high resistance level), then 15 minutes in the pool (or use the racing program on your gym's rowing machine). Be sure to warm up, cool down and stretch, and don't forget to write down your speeds to keep track of your progress. Reward yourself when you reach the finish line!

P.S.: For an added bonus, combine this activity with cardio boost #3 — working out with a partner — to make this activity even more fun.

Boost calories burned during exercise: One workout = 600 calories burned

10. Eat wisely

Choose your CALORIES WISELY! YOU ARE WHAT YOU EAT!

"At Herbalife, we recommed your DAILY CALORIE INTAKE should be personalized, depending on BODY COMPOSITION, GENDER and LIFESTYLE."

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


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

STOP doing these & GO RIGHT!

1. Stop with the excuses. 

Everyone has the same amount of time, and to give you some tough love: people who are busier than you are finding time to workout. Do away with the energy-defeating excuses and create time in your day to exercise. You'll feel so much better after you do. 

2. Stop skipping workouts. 

Working out on the occasional Thursday isn’t going to keep you healthy. Come up with an exercise plan that works for you and stick to it. Maybe you do cardio three times a week and strength training twice a week. Or maybe you'll power walk a couple days a week and swim laps on weekends. Get exercise on your calendar most days of the week, and give yourself one day to skip instead of skipping six.

3. Stop self defeating thoughts.

If you say, I don’t like exercise, guess what? You won’t like exercise. Approach it from a different angle instead. Ask yourself: What exercise would I enjoy?What form of activity will motivate me to do it each day because I like it? Maybe it’s playing soccer with your kids or going for a walk with your neighbor. You have endless options—play a sport, join a gym, take a ballroom dance class, swim, hike, ice skate or rollerblade. No matter what your age or physical ability, there is something out there for you. You just need to find it. 

4. Stop ignoring strength training. 

You don’t need an at-home gym or free weights to build muscle, there are many resistance training exercises you can do with your own body weight and you can always incorporate good, old fashioned push-ups. Try some squats and lunges. Don’t forget the plank position too—it’s a great strength builder for your whole body.

5. Stop mindless eating. 

Pay attention to WHAT YOU EAT and why. Instead of losing yourself in the fridge for comfort, ASK YOURSELF WHAT'S GOING ON YOURSELF instead. Slow down. Decide to eat healthy first and once your appetite is satiated, you probably won’t be craving to overindulge.

6. Stop avoiding the scale.

Advice about weighing yourself has always been all over the map. Some experts think weighing yourself daily can be defeating if you see a slight increase because of water weight gain, but weighing yourself daily is a great way to gauge how you are doing. Just be realistic about it and don't give the scale permission to determine how you should feel about yourself. Don’t freak out if you're up a pound or two one morning. Just use the scale to track your weight and keep your health top of mind. 

7. Stop skimping on sleep.

You need EIGHT HOURS of SLEEP a night for your health. You also need it for your waistline. When you don’t get enough sleep, it drives down leptin levels, which means you don't feel as satisfied after you eat. And a lack of sleep causes ghrelin levels to rise, which stimulates your appetite and you get hungrier. With eight hours of sleep, you'll be well rested and more likely to make great decisions—to do or not to do—for your health.

Sharing from my HEALTHY ACTIVE LIFESTYLE. 

EAT RIGHT & GO TO WORK ON YOURSELF!

Looking for a SOLUTION to be FITTER & HEALTHIER by using the right healthy way with 100% POSITIVE MINDSET? 

Whatsapp +60163372754 or Facebook Message www.facebook.com/jessicaseetmy

Best Regards,

Jessica Seet

Personal Wellness Coach

+60163372754

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