3 Reasons You Don't Lose Fat

A man can learn a lot from observing women in a book club for five minutes. I would know because my wife is part of a one, and every time I spend a little time with those ladies I come away much wiser and more convinced that men and women could not be much more different—unless you’re talking about exercise.

You see, the exercise techniques that work best are universal to men and women. And yet most women wouldn’t dare approach the gym like a guy. How do I know? Because the 10 women at my wife’s book club told me so last night, and it’s the same thing I’ve heard for the last 10 years in the fitness industry. The reality is that training “like a man” will actually make you leaner, sexier, and have your friends dying to know your secret.

So forget gender differences for a moment. Here are three tips that are part of the foundation of my New York Times best-selling book, Man 2.0: Engineering the Alpha. They work well for men, but like most things in life, by following these simple rules, the end result will look even better on a woman.

Rule 1: Stick to the Basics
Everyone loves to create exercises that make working out more fun. And that’s fine; your workout should be enjoyable. But thinking that Bosu ball balancing acts or one-legged plié jumps while holding a kettlebell will get you fitter faster just isn’t accurate. If you want results, you have to stick with what we know works. And that’s classic, multi-muscle exercises like squats and deadlifts. These exercises work because they force you to use multiple muscle groups at once. And the more muscles you activate, the more fat you’ll slash.

These may seem like exercises for guys, but not all squats are done with a barbell loaded with lots of weight. (Although women shouldn't fear heavier weights; they don’t make you bulky.) Variations of these exercises are timeless and extremely effective. Grab a pair of dumbbells and try Bulgarian split squats (Click here to see a how-to video.). Your legs and butt will thank you.

Rule 2: Less Cardio
More women perform cardio as a means to lose weight than men. This is not a stereotype—it’s reality. That’s not to say men aren’t equally guilty. (We spent part of an entire chapter in Engineering the Alpha busting the cardio-fat loss myth.) It's true cardio helps you burn calories… but so does eating. So that’s not the issue; you want to find the most efficient ways to burn calories and more importantly fat. And you want to build a body that makes it easier for you to enjoy the foods you love, right?

That’s why cardio isn’t the answer. Or, at least, it’s not the primary solution. Cardio will burn calories, and weight training is more likely to burn fat. If you’re going to do cardio, make it secondary to weight training. That means either doing cardio on separate days (if you have the time) or after a weight training workout. The best thing about lifting weights is that your body adapts to the new muscle mass you'll build, which means your metabolism will be higher, you'll burn more calories, and you'll change your hormones (like insulin) to be able to handle the foods you love.
Rule 3: More Intensity
I’ve spent enough time in the gym to know that making fitness social is a great idea. Few things are better than going to gym with friends or being part of group fitness, whether it’s bootcamp, Crossfit, or Zumba. What’s not okay is focusing on the social aspect more than the workout itself. Most guys go in with a “go big or go home” mentality. While this can lead to injuries, it's closer to the right mindset in terms of getting results.

When you go to the gym, you want to get in and get out. Longer workouts are not better workouts. Intense workouts are what works. Your heart rate should be elevated and you should be sweating and feeling your muscles work. Completely transforming your body does not take a lot of time—but it does take a lot of effort. If you want an idea of what all out effort feels like, try this simple two-exercise sequence. It's called a countdown. It might only take 10 minutes, but it might feel like the hardest workout you've ever performed. Use this as a baseline for how hard you should be pushing to get the body you want.

Countdown Workout
Perform 10 reps of a kettlebell (or dumbbell) swing
Without rest, do 10 reps of burpees
Still without resting, do 9 reps of the swings
Now do 9 reps of burpees

Continue this pattern until you do just 1 rep of each exercise, trying to rest as little as possible (or not at all) between moves.

Extract from www.shape.com

Abs building food!

Why food affecting abs building

Many people have the wrong concept that abs building is all about the numbers of crunches, sit-up done. Its WRONG!
Its takes training to increase strength, build endurance and develop your abdominal, but to see the definition in your abdominal is almost entirely the result of low body fat levels.
In another words, if you can't see you abs, its not an issue of "muscle development" at all. You simply have too much body fat covering up the ab muscles.

So diet is as important as the abs exercise to build define abs lines, so please stick to diet if you want great abs!

Almonds and Other Nuts (With Skins Intact)

These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.
Superpowers: Build muscle, reduce cravings
Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

Eggs

You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. "The protein and fat in the egg may be contributing to the feeling of satiety," says lead researcher Nikhil V. Dhurandhar, PhD.

Try for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)
Superpowers: Build muscle, burn fat
Fights: Obesity

Leafy Greens

Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.
Superpowers:Neutralize free radicals (molecules that accelerate the aging process)
Fights: Cancer, heart disease, stroke, obesity, osteoporosis

Dairy Products
(Fat-Free Or Low-Fat Milk, Yogurt, Cheese)

People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.
Superpowers: Build strong bones, fire up weight loss
Fights: Osteoporosis, obesity, high blood pressure, cancer

Berries

Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. "Antioxidants help improve blood flow, which can help muscles contract more efficiently," says Dr. Katz.

Try for: At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.

Superpowers: Protects the heart, enhances eyesight, prevents cravings, and improves balance, coordination, and short term memory
Fights: Heart disease, cancer, obesity

Soy

Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milk?based meal replacement lost more weight than those who consumed a traditional dairy-based diet drink.
Try for: Twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with "isolated soy protein" -- the latter may not provide all the benefits of whole soybeans.

Salmon

Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn't hook you, consider this: Seafood is an excellent source of abs-friendly protein.
Try for: Two four-ounce servings per week. Wild salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's farm-raised.) If seafood's not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts.

Avocado

Superpower: fights fat
If there were an Academy Award for Flat Abs, the monounsaturated fat in avocados would be the Meryl Streep of nutrients, winning nods year after year. Dieters who consumed monounsaturated fats lost more stomach bulge than those eating the same number of calories but less of the fats, a study in the journal Diabetes Care finds. And a study in the journal Obesity reveals that when monkeys ate trans fats, their waists were 30 percent bigger than those of simians eating monounsaturated fats.
How it works
Blood sugar peaks can signal your body to store fat around your midsection, but monounsaturated fats stop the spikes, thwarting fat accumulation. Half an avocado contains 10 grams of the healthy fats. Dip veggie slices in 1/4 cup guacamole for a flat-ab snack.

Green tea

Superpower: revs metabolism
Everyone has a six-pack in there somewhere. Unveil yours by melting the fat covering it up. Drinking three cups of green tea a day may kick up your metabolism and erase 30 calories daily, a study in Medicine & Science in Sports & Exercise shows.
How it works
The compound ECGC in green tea makes it easier for your body to fry fat. The extra burn can help you shed about 3 pounds a year, simply from sipping.

Top 10 cellulite-busting foods

Eat your way to smoother skin

Suffering from bumpy “orange peel” skin on your legs, butt or tummy? You're not alone – cellulite affects over 90 per cent of post-adolescent women. While there is no quick – or definite – cure for cellulite, by addressing its fundamental causes through your diet you can greatly reduce its appearance and pave the way for smoother skin. Here are our top 10 foods for giving cellulite the heave-ho.

Cellulite-busting food 1: Berries

To help keep skin firm and taut and disguise the appearance of cellulite, try adding some vitamin C to your diet to help boost your skin's collagen levels. Berries are a particularly good source of vitamin C, as well as being extremely high in the antioxidants necessary for fighting toxic waste, which can slow down the lymphatic system and accumulate in cellulite-prone areas.

Cellulite-busting food 2: Asparagus

Asparagus is another food with circulation-boosting properties. On top of this, asparagus is a great stress reliever due to its abundance of folic acid, which can help to stabilise a stressful mood. As prolonged levels of stress can increase fat storage on the body, adding foods such as asparagus to your diet can help to reduce the appearance of cellulite.

Cellulite-busting food 3: Avocados

While anyone fat, thin, young or old can suffer from cellulite, ageing does tend to increase the visibility of cellulite due to the loss of elasticity and thinning of skin. Therefore, try eating foods rich in Essential Fatty Acids (EFAs) which can help to strengthen skin and keep it supple and elastic. Avocados are a particularly rich source of EFAs, as well as being high in many essential nutrients.

Cellulite-busting food 4: Oily fish

Another top food for keeping the skin in good condition is oily fish, which is high in skin-strengthening omega-3 fatty acids. As an added bonus, the fatty acids present in oily fish are also good for reducing inflammation and boosting the cardiovascular and lymphatic systems, making them a good choice for keeping cellulite at bay.

Cellulite-busting food 5: Dark, leafy greens

Dark green leafy vegetables such as spinach and kale are rich in an antioxidant called lutein, which research has shown is good for helping the skin to retain its moisture and elasticity and increase its lipid levels - all good news for those suffering from cellulite. On top of this, leafy greens are nutrient-rich and are good for the circulation and detoxification.

Cellulite-busting food 6: Ginger

One cause of cellulite is poor circulation, so eating foods such as ginger that boost blood flow can help to improve its appearance. As well as being good for circulation, ginger is also good for detoxification and strengthening the lymphatic system, which can help with the circulation of lymph fluid and toxins that can accumulate in fat pockets under the skin, contributing to the bumpy appearance of cellulite.

Cellulite-busting food 7: Cranberry juice

A sluggish lymphatic system is one of the primary causes of cellulite, so those wishing to reduce its appearance should try boosting their intake of cranberry juice, which is noted for its abilities to cleanse the lymph system. This powerful juice helps to emulsify stubborn fat deposits in the lymphatic system so that they are more easily flushed out the system.

Cellulite-busting food 8: Bananas

Bananas are a rich source of potassium, which is helpful for reducing cellulite in many ways. Firstly, potassium helps to reduce water retention which can be a leading cause of cellulite. Furthermore, potassium can help to support the lymphatic system and ensure it works efficiently at circulating fluid and cleansing the body of impurities.

Cellulite-busting food 9: Whole grains

Whole grains are packed with fibre, which is an essential for keeping your body running smoothly. Fibre helps speed up the process of detoxification and clear out waste products that can build up in your system, often leading to cellulite. Eating whole grains also helps to keep the heart healthy and boost circulation to cellulite-prone areas.

Cellulite-busting food 10: Papaya

Eating plenty of fresh fruit and vegetables is one of the best ways to detox the body and reduce the appearance of cellulite, and papaya is a particularly good choice of fruit. Papaya is not only rich in potassium - one of the most important nutrients when it comes to battling cellulite - but it is also high in antioxidant beta-carotene, which can help prevent damage to body tissue.

Credit from www.realbuzz.com

Get fit or get skinny?

Many of my friends are asking me about slimming down... but again... Its very much depend what kind of slimming u're looking at? toned up? muscular? bamboo stick thin? anorexia skinny?

Still as Heavy, Mass vs Fats

I always emphasize... Am not skinny as you thot, am more of toned or rather muscular.. my thighs and arms are big but a little firm... I still have tummy but its firm and there's line... My view about slimming is to toned up and get fit.. I can't help anyone who is aiming to gauge their weight losing by looking at the KG lost.. Am still heavy as I am... am weighing at average 62kg, standing at 165cm. My BMI is acceptable but more towards the borderline case to overweight.. but am wearing a UK10, US S, manage to squeeze into a size 27", as compared to my more than 75KG weight, 32" waistline, UK 12 in the past...

Many people slim the wrong way, like I did in the past... on hunger strike... yup yup, weight drop... no exercise needed, my weight drop till 59 before.. but wat happen next, bounce back once I go back to my normal diet... Well, I do have to admit my normal diet isn't normal anyway, I eat alot...

Sharing weight loss methods

People love to ask me how I lose weight, but when I share my methods... They will give me tat "give up" face.. Remember: No Pain No Gain! U wan it, u do it... It is true that most of us gain weight easier as we age, and shedding weight seems much harder in all ways... By nature, metabolism begin to slow down as age catch up.. 1st to do, lock the metabolism... build muscle! muscle lead to higher metabolism rate.. Dun skip meals, don't starve, when u begin to starve urself, after your body had burn off the calories intake, it will target on burning of your muscle instead of fats. As always, by going on starvation, we got so excited over how much KG lost we achieve, But again, focus on the right thing, dress size.. Dress size will never went wrong. Instead of looking blindly at the KG loss, look at how much your dress size drop. Always remember, people will only believe in what they see, you can't be walking around with a weighing machine to prove to people that you had slim down.

So what about muscle loss.. muscle weigh 3 times heavier than fats. Almost every of my slimming post, I wrote that. When a body get toned up, even if it still stick to the same dress size, the weight goes up, but doesn't mean that you are fat, it means u're fit and stronger. Why build muscle? because muscle is firm and it definitely look better than boney or flabby body. Most importantly, Muscle boost up your metabolism. U need metabolism to fight fats, stay healthy, stay fit and stay young.

Health vs Slim

Yes, I do admit that I was fat before and now I actually dislike the past me... I have enough of bullshit that people tell me, they don't mind about looks, health is more important den looking good. Trust me, when u're fat, you're no way near healthy range, so don't bullshit. Slim down to stay healthy and looking good is a bonus. Slimming down is not unhealthy, its about how u do it.. Its just like when u tell me that you are doing detoxing but eating all the toxic food at the same time, It don't make sense at all! How to get rid of toxic when u are inputting toxic at the same time? Do it right... no hunger strike.. As u diet, you realized that your body adjust to the food you eat, your appetite become smaller, u won't feel hungry easily.

Cutting down on Carbo, even to the extreme of no carbo diet.. Please don't tell me, without carbo will DIE! If will, many people is dead by now... For your little knowledge, every food contain carbo, its about the quantity. No Carbo diet is no rice, noodle, bread, flour, yam, potato. However, at times, healthy carbo are to be consumed, like, potato, brown rice, whole meal bread, whole meal pasta, but of cos, don't over-eat, especially for potatoes. People telling me no carbo = no energy, well, I intake my energy from other sources, I had alot of meats, prefer the white meats, like chicken, fish especially, I do take beef too.. I will try to skip pork, because I always find it difficult to remove the fats on porks. Lamb a No No too, cos I hate the taste of it... Sashimi is my best love.. and when I hav craving, trust me, I'll go cold storage and grab a whole BBQ chicken to feast.. haha... and of cos, veg is the best friend of dieting... I hate veg, but I grew to enjoy it when I start taking salad.. choosing the salad dressing is an art, I don't usually go for thick dressing, I love vinaigrette dressing.. and try to have variety of veg, beet roots, pumpkin, avocado, lettuces, red cabbage, beans, tomatoes, etc, choose as many colour as possible. And not forgetting fruits, which have high water content too.. No Durian please!!! I heard Mango is good but I still try to play safe and skip it.

Lastly, have plenty of water, I myself fail to follow this rule, mainly becos I hate going to the toilet too often... even thou I noe water is good, I tend to forget.. Else I think my diet will be better. I'll touch on the goodness of water intake in my future posts.

To conclude, If you hate yourself, change it! If you can't change or not willing to change, then accept who you are, don't blame others for making fun of your appearance, don't even feel ashamed of your figure, don't even get affected by how others judge you. If you can't accept yourself, how others accept you.

Skinny vs Healthy

Coming 28 years in my life.. I have been thru' Fat times, slim times, and now.. my so far best ever, the fit times...

It have never come this easy, I start my diet plan since Jan 13, exercise routine since end Feb 13 and finally yoga regular since Mar 13. Am happy with my result, I may not be thick thin, but am fit.. my tummy is reduce, my thighs are tone, my arms are looking better... I not sure abt the typical skinny Asians in my country, I never admire their shape, to me being SKINNY isn't sexy. I seen petite girls with tummy, without curve.. To me, Curves are what makes a Woman different from Man... And of cos Fat girls isn't sexy as well... tone body with womanly boobs, yes!

As my result getting obvious, man start commenting about how good ur figure is, and girls start asking about my secret recipe..

No secrets, its all hardwork.. U just need to program this diet and exercise routine into ur mind.. everyone knows what are the healthier choice, but they choose to be ignorant.. e.g., hamburger VS wholemeal sandwich, potato chip VS Raw Carrot strips, cooked rice VS brown rice, plain water VS soft drinks...
Making diet and exercise a habit, a lifestyle. while everyone complaining that they have no time for exercise.. Ask urself, how many times a day, U're staring at the TV and doing nothing? How many hours u slept a day? These are all time, especially the hours u spend watching TV, u can do crunches while tv-ing, like me.. I'll grab my gymball and for tat good 1 hour am multitasking, enjoying my fav TV show and toning my body... watching TV also divert my attention, I felt less likely to give up on my exercise routine, I focus on the TV show rather than my physical tiredness..
Diet as a lifestyle, yup, I do take meal replacement, I took herbalife, it become my daily fast breakfast, I never felt tired of it... and occasionally, especially before my yoga, I'll take herbalife as my dinner, time-saving and light dinner which is perfect for my exercise.
Exercise routine, I hate cardio, except for swimming... but in SG, swimming can kill... 1st of all the unpredictable weather change, it spoiled ur plans... 2nd, the damaging Sun which aids in aging.. 3rd, the chlorine water tat damage the hair..  I start my yoga practice in March 13, I make it a point that I'll head for yoga at least 2 to 3 times a week.. So far, other than a toned body, I feel a better posture, I dun hunch that often as I did last time... and I do hot yoga, the sweat that I drain is nothing less than a marathon jogging...

I been "promoting" hot yoga so much tat I felt am like doing MLM.. haha.. but true enough, yoga really change me.. trust me, my abs are building and my tummy is firm to touch, not flabby, something that I truly proud abt cos not many ppl have a firm tummy.. Its all effort put in.. and to the Skinny ones, its so much easily for u girl to build it but ur just choose to settle for that thin body and shaky tummy... I may not be 50KG light, Am heavy at 60KG, standing tall at 165cm, my weight had not been dropping for months but my dress size from XL to M, from size 14 to 10... and its still working it way to a better looking bod...

 

I have bigger size friends telling me that they feel shy going yoga cos of their size, seriously, who will ever rmb who u're unless u fart in the class.. come on, no excuse! U will have to start somewhere, so keep it going and be determined!

me too wasnt born thick thin.. Am a impatient person, when I wan to achieve something, I must do it fast, if not I'll give up.. and body building become one of my latest craze.. something which I wanted since years ago but procrastinated.. and now I am moving towards my goal, progress might have slow down but I shall not give up.. 

This is how I used to be.. I have the features, may hav the skill to paint my face.. but body is something u cant cover up... Yes, a painful break-up can lead to determination in other things.. but again, I need to emphasize, I am changing my lifestyle, to forget about my past, not to win the guy back (cos I will never ever take him back again, no chance), but to prove that am a better person without people ruining my life, and I hav the quality to be choosey now.

As I have girl friends, telling me that she wanna lose weight becos of her love.. I told her, losing weight, looking good is not a way to tie ur love one down. Becos there will always be someone better den u, prettier den u, sexier den u. Losing weight, looking good is all for urself, its to tell ur partner that even if he choose to walk out of u, u are not at the losing end, u hav the quality to choose your next guy! This is the ultimate confidence that am having right now, and trust me, yes, I do feel this way, tat's the reason why I take love slowly, and I dun give a damn to guys who choose to walk away from me, they are just not up to the challenge.

 

 And here.. No photoshoot, no editing... This is my result as of today, its not perfect, I expect more... I dun wanna be a body builder but I wan a body of a woman wrestler... and am serious about it... More to go..

 

I never regret things that happened to me... My only upset is about the times waste and the youth that gone with the years... Tats y the me now is fighting strong against my age... dieting, exercising, skincare, bodycare, haircare, IPL, laser, slimming, etc.. Its just my way to fight aging... If u really wan something, u will go all the way to get it.. Its just so simple... And am loving my everyday... 

Further weight loss

Losing my appetite again, sleeping disorder again... Its aids in my diet plan.. I don't taste a thing, I don't have craving.. I am tired but mentally am awake... Heartbroke is the best slimming pills perphaps... Don't envy my determination, find a heartless person and fell truly, deeply, madly, and let your heart be broken... If possible, break it twice instead of once, best if by the same guy... U will have the determination I got here... Continue with the exercise routine, even if u think u will die becos of overdoing..

Soon I'll see my weight loss, drop of dress size and abs...

Adding on, go get some inks... which I soon will be doing... *thumbs up*
External suffering is always better den the internal pain... yeah! Life is Great!

Special Diet

Many people been observing my loss of weight recently. In a cool 3 mths, I lost a total of 12KG.

No special remedy, just pure dieting and exercising.

Everyone were asking about the "special" diet.. but again.. no special diet but just healthy diet.

Skip the Carbs

My 1st thing is always about skipping Carbs.. Carbs = carbohydrate
No rice, No noodles, No flours, No starch, meaning no cakes, no breads, no potato, no yam.
Strictly no. Don't give excuses that Carbo makes u feel filling, without the carbs, u can still feed urself with plenty of proteins, e.g. meats, egg whites, tofu.
Don't tell me, without Carbo intake is bad for health, every single food contain carbo, even meats, just that the carbo content is lower than the main carbo dishes.

Leave those Fats

When you were choosing your meats, go for grill, steam, boil. Extremely no Deep-fried. Pull out those tasty killer fats, such as chicken skin, etc. Go for more fish, follow by white meats and finally the red ones.
Go for low fat, no fat, sugar free, less salt.

Healthy Snacks

Trust me, I love snacking, every moment especially at work. Choose healthy snacks like Nuts, Nuts from trees, e.g. Almonds, pine nut, walnuts, cashew nuts, macadamia. Strictly no groundnuts, peanuts.
Try having seeds too, pumpkin seeds, sunflower seeds, melon seeds. Add raisin to curb the hunger.
Craving for ice cream? Go for fat free, or try sorbet, frozen yogurt (fruity flavor ones), even frozen fruits, go froze some seedless grapes, it taste as good as Popsicle.
Lastly, fruits, the best snack ever, take a variety of fruit, forget about durian and mango, not too much of banana too.

My diet are just that simple... no pills taking, except for supplements like multi-vits. Most importantly is stick to your diet no matter what, still go for variety of food, just leave those unhealthy parts. Lastly, you may meet people who will nag at you, comment on your healthy conscience diet, but ignore what others might say, just do what is best for you and what you really want!

6 Reasons You Should Sleep Naked

A recent study showed that less than 10 percent of Americans sleep in the buff. Whaa? Not only is it dead sexy, experts swear naked sleep is actually good for you. We asked them to spill on the top reasons you should ditch those pajamas for good.

By Natasha Burton

1. You'll Air Out Your Hoo-Ha
Jennifer Landa, MD, author of The Sex Drive Solution for Women, says that sleeping naked can be healthier for your private parts. While it's totally normal to have yeast and bacteria down there, the warm environment can sometimes cause an overgrowth. One way to prevent infections is to "air it out" and go commando.

2. You'll Sleep Better
While you might like being cozy and warm at night, it's actually important to have a cooler environment when you sleep, says Lisa Shives, MD, who sits on the National Sleep Foundation's board of directors. "Your body temp progressively declines as you sleep, which is a natural tendency of the body, so being too warm with heavy PJs and blankets can disrupt that." Sleeping naked, she says, can help your body stay cool.

3. You'll Look Hotter
According to naturopath Natasha Turner, best-selling author of The Hormone Diet, being too warm at night disrupts the release of melatonin and growth hormone-your main anti-aging hormones-into your body. "As your body temperature drops, growth hormone is released and works its regenerative magic," she says. And that keeps your skin and hair looking awesome.

4. You'll Lose Belly Fat
Sleeping naked helps you sleep more soundly, which will allow your levels of the stress hormone cortisol to decrease as you rest, keeping your energy and hunger levels in check, Turner says. When your sleep is disrupted, your cortisol will be too high when your alarm goes off, making you more likely to wake up hungry for comfort foods-and more likely to overeat them.

5. You'll Feel More Confident
Sleeping naked feels great, Landa says. "We can tune in to sensations like the feeling of the sheets and the coolness of the air, which can be very sexy" she says. "And feeling sexy increases confidence."

6. You'll Have Better Sex
Landa says that sleeping naked is great for your relationship because laying skin to skin will increase feel-good chemicals like the cuddle hormone oxytocin. "Sleeping naked encourages sexier relationships," she says. You'll feel more relaxed and be more in the mood for intimacy.

Capture from here!

The things men do when broken heart

Nice write-up from Di Nozze

Women always think that men have no feelings, they are not sensitive and don’t understand women’s feelings. Not even one-week broke up from his previous girlfriend, he has approached another woman. When you’re drowning into sadness because of broken heart, he’s just cool and playing games with his friends.
But is it true that men do not feel anything when the relationship doesn’t work?
Behind his coolness, men also feel sad when they are broken-hearted, sometimes even sadder than what women feel. However men have their own way to deal with heartbreak:


1. Hiding his feeling
The image of man who is always considered as a tough creature makes man prefers to hide his feeling when he is sad. He will try hard not to cry and keep his hurt feeling even though it feels painful.
Man can do his daily activities with his colleges without showing that he is upset because of broken heart. When facing a problem, man prefers to solve it by himself or with closest person in his life.

2. Choosing to silence
If a woman prefers to confide her feelings when she is broken heart, man will likely to do the opposite. Man prefers to remain silent so people will not realize if he is having a problem.

3. Lonely
Man is more closed in expressing his feelings, he might be laughing with his friends at club, but it’s not easy for man to share feelings with friends. Man can only share with the closest people in his life, one of them is his girlfriend, so when his girlfriend walks away from his life, he will lose someone to share, and he will feel very lonely, even lonelier than a woman.

4. Difficult to forget
Indeed man is easily to find another woman for dating, but actually it’s very difficult for man to forget the woman he loves, especially if you are a woman who can make him feel comfortable when he wants to share his feeling.

5. Crying silently
Don’t think man can’t cry, when man cries it means he is really hurt. But the difference is man doesn’t want others know if he is crying. It’s contrast to woman who can be freely weeping in front of her best friends when she is sad. Man doesn’t want to be perceived as a weak person, as hard as possible he will hold his tears, even though he wants to cry, he would prefer to cry alone in the room.

6. Divert attention
Actually woman is a lucky creature, when she is broken-hearted people around her will give lots of support to her. People will understand if she is crying, and even people will understand if she behaves annoying because of broken-hearted.
Man has to face different condition, would seem odd if he is sobbing in front of his friends just because of a woman, and if he’s being annoying, he has to deal with people who will pick a fight.
Therefore man prefers to silence and distract people’s attentions. He will tell the world that he is okay and not hurt at all.

7. Hang out with friends
The brotherhood between men is really strong. Don’t make him choose between you and his friends, because hang out with friends is the most powerful way to forget all problems, including problem of love.
When gather with friends, men like to talk about jobs, hobbies, and their future projects, and they only occasionally talk about women or their couples. Women like to do the opposite, they prefer to talk about men than jobs.

8. Doing a hobby
Besides hanging out with friends, doing a hobby is one of ways to divert his sadness. If he is a fan of games, he will play the game for hours and forget his problems. If he likes automotive, he will spend a lot of time to modify his favorite car.
Man actually realizes if the hobby can’t 100% eliminate his sadness, but at least he doesn’t feel lonely when he is doing his hobby.

9. Remove all memories
Because man has difficulty to forget the woman he loves, he will soon get rid of goods that can remind him to the past relationship. Another thing he will do is, doing things that were often prohibited by his former girlfriend, such as smoking, drinking and clubbing.

10. Dating another woman
Indeed man is easier to make a date with another woman even though he has recently broken up with his girlfriend. This is the way of man to show the world that he will not run out of women. He also wants to show you that he’s okay although you have left him.
However behind what he has done, actually it’s difficult for man to play with heart. Man is really able to make different between love and sex. Although he has been dating with many women, it’s not easy for man to find a woman he really loves and can make him feel comfortable. He will stop if only there’s a woman who can steal his heart.

Arts of Slimming

Something that I love to share... On the art of Slimming...

Well, this time round my slimming diary is more about a combination of exercise as well as diet.
Compare to before, I try my best to build on my metabolism rate. As we age, our metabolism drop. In the past, I can just easily slim down by watching my diet but of cos it won't last. Thus, exercise have to come into place.

Dieting
Dieting plays a big part in the whole slimming process. Watching what you eat and eat in moderation.
There are just food that you know you should avoid without even asking. For me, instead of choosing what to go into my mouth, I do it the simple way, meal replacement.
I'll say my 1st choice is this product by inLife, name S-Factor Plus, was introduce thru' a MLM company. But stop being skeptical about MLM, they do have good products. You may take this S-Factor to replace all 3 meals and no snacking, except for 2 fruits a day. Drink plenty of water. This works as a detox, not taking any junk food and it will flush out all the junks that you been taking. You will see an instant weight loss at the initial period, it work extremely well for those who have never tried dieting.

But you can't expect to continue seeing result even you keep taking it every single day. Our body system is like a stubborn kids, when you give it the same thing every day, it will start to get immune to it and not responding anymore. Changes is necessary. You can take the replacement meal for like 1 to 2 weeks, and eat normal but lesser. I did it just before CNY hit.. and the day after the reunion steamboat dinner, I lost a KG. But again, thru'out the long weekends, I still control my eating habit, no carb diet, minimal amount of junk food. Cut down on the sweet drinks, especially the gassy ones. I manage to maintain it still..
However, S-factor is quite pricy, it cost more than SGD$100 which last you like around 2 weeks only (if let say you took it like 3 meals a day).

Alternatives, I went for Herbalife, replacing 2 meals of the day and eat normal for 1 meal, same thing, eat in moderation and no carb!

Exercise
I begin to love exercising. Yes, when there's a will, there's a way. I hate jogging, super hate it, it cause my knees to ache.. I do swimming.. and yes, I don't mind about the tan, in fact, I love tanning. Swimming is an overall exercise, I felt muscle ache on my bicep, tummy, thighs. Whenever I feel the ache, am extremely contented.
But again, in this tropical climate, rain can stop the activities. So I need other source of exercise to JUST SWEAT IT OUT! I do zumba with wii at home. Its a good workout, I feel my muscle been stretch and sweat. Am too shy to go for the studio Zumba. I gonna try out the Hot yoga soon.
Or even the simple one, just walk the stairs everyday.
Toning wise, I did like sit-up before I sleep. Recently I got myself a Gym Ball, it super great! I did my crunches with it, simply just bounce on it and rotate my waist while sitting on one. Its handy, it can add as a chair and what else, toning while you are sitting down.
Click here for the gym ball exercise guide!

And yes, I just shot a recent photo which is able to showcase my result:

 

So yup! keep it up and dun give up! I can do it, so everyone can too..

3 Max Slimming: Attack the unsightly CELLULITES!

I guess most local women face the same issue as me.. FAT BOTTOM! trust me! I got a little small tummy, a beautiful pair of hands and wrist, but a FAT ARM and FAT BOTTOM! yes!! Not forgetting I got NO BUTT!

I wonder if its fortunate to be a Asian women, well, by nature, most Asian women look younger as compare to the whites, and we tend to have a smaller build in terms of the bone structure and height.. However, it brought along with the negatives too.. We tend to have more unsightly Cellulite.. and yes, as a women, we gain so much cellulite due to our hormones, the ability to pregnant and give birth... Whats worse, when Cellulite are the hardest to SHED! Even if you do much exercise and applying all the nonsense cream..

Thank to Groupon, I experience the 3 Max Slimming @ Beyond Beauty.
Basically they use this equipment to soften and breakdown the the cellulite, follow by absorbing the fats and lastly tighten and shape up. The whole process took only 35min.
Well, to be frank, the process is painful. But all depends on the amount of stubborn fats you are having.
Which means to say, if u have more fats, its much painful.

I did it twice so far, on the back of my thighs, which the pain is well.. bearable.. and my front thighs.. my front thighs got so much visible, yes, i mean VISIBLE cellulite and gosh... so painful that I could CRY!!! but again, the price to be a vain pot. Lucky the process is pretty short, am like screaming and almost punch the beautician! haha.. However, areas like tummy and arms should feel less painful.

 

(Pls bear with the FAT thighs) This was taken at night when I reach home after my treatment. the bruises show all the stubborn fats area. I swear that the back of my thighs are not as severe. During my 1st treatment, I lost like 2cm off my thighs immediately. Seriously worth going thru' the pain.

I went to Orchard Central outlet and serve by this lovely lady, Stephanie, very nice and chatty. Do look for her to know more about the treatment! And also check out the webby link here! 1st trial is only $88!

And lastly, don't forget to maintain the result by doing exercise and diet control! Taa...

Fall in Love with Myself Once Again

Surviving thru' a Break Up.. Some of them choose to stuff themselves with food and wait for an angel to save them..

For me, I choose to divert my attention.. divert back to myself.. being in a 3 years relationship and walking out of it make me realize the mistakes that many many human beings had commit.. not about taking a relationship too seriously but allowing yourself to love someone more than loving yourself...
Me too, I did this mistake, I allow myself to turn ugly, to feel ugly, even dont dare to step on a weighing scale, even spend lesser time looking into a mirror..

Changes took over me, I gain weight, to like almost 15kg more. I felt old, I dump my face mask at a side for it rot. I did less make up, can even be too lazy for any make up.. I stop shopping cos either I cant find my size or nice clothes just turn out to be sux on me!

I was depress for like a month.. I even thot at my age of 27, am too old to step into another relationship when all good guys had already found their special someone.. Gradually I choose to pick myself up from there.. Thanks to the supports from my loving mum who told me there is nothing to be afraid of even if a women stay single forever.. Thanks to my very very nice boyfriends, my really true buddies who will stand by me, wipe my tears, listen to me, without a single bad intention, only pure concerns.. They stood by me, whenever I need a listening ear, a shoulder to cry on, they are there. Even thou' I once forsake them a guy who I thot I'll marry him. Life is all about changes. Changes occurs when u least expected it, I totally never expect myself to be single again, to not getting marry in year 2013, to have all these friends with me, to love myself again.

Just as times passed, I realized that no one knows how to love me more than I do.. I begin to think how do I get back to when I begin.. Age is something I can't stop, but physically, mentally, I am able to.. Since now am a free soul, I have a lot of time for myself, my focus is again back to myself and not any other people or things. Since the break up brought along depression, sleepless nights and loss of appetite which make me shed a little bit of weight, I must work on dieting.

Trust me, am born a fatty bom bom even since my school daze... Looking back at my own pic, I felt hilarious yet happy that I had changed so much.

 

This was like taken when am 16. When everyone is sharing about youth, all I have a FATS! My face look as thou I'm been beaten up till it swell like nobody biz. Scary indeed. Nothing change me much, I continue my life to my poly times...

 

Yes, that's my poly years, trust me.. I look like this for like 3 years of polytechnic times.. Speechless.. totally.. and I was always been mistaken as a butch.. (well.. am not..) something hit me when poly over, I just felt I love being in the lime light, I wanna look good.. and yeah.. dieting start.. As a lazy being, I don't quite enjoy sports.. My dieting is strictly only curbing my hungry, in a very unhealthy way.. but at the age of 20, metabolism rate is still at the high side, slimming seem much easier..

I begin to look much better.. at least I dress more lady like.. I begin My journey to be a tanned bitch.. I head the clubs, head the beach every week, continue dieting.. Took the slimming supplement, off the shelves ones, like extrium X, xando... even went for doctor's prescriptions, reductil...

And this is what I am in my 22 year old... My best state... Totally love who I was that moment.. young and gorgeous... but again... Thats when my youth truly begin and I got my nick, DeSoLo.. but again... DeSoLo is a rubber band... I went fat again, probably with the pamper of love...

 In a relationship, I tend to gain weight.. and i even stop doing tanning as I gain weight, i lost my confident.. and gradually, I learn about this MLM company which is into acupuncture slimming, so I went for it.. 

and Tadah....

 

Am back to a gorgeous baby... but DeSoLo love food... and I have a habit of not wanting to waste food... I always over-ordered and end up over-eat... 

 

This was taken during my Thailand trip last year, May 2012.. yes.. from my best state, I gain 15KG! BLOODY 15KG!!! OMG! I reduce all my camwhoring habit and allow myself to turn into a auntie!!!

Since December 2012 when my relationship became rocky, all drama started.. and yes.. I lost weight again... In Jan 2013, I start doing my exercising, dieting, detoxing... I start watching my food intake, stop when am full.. and exercise as much as I can, at least once a week minimum... I hit the pool again.. I became tanned.. I even went for slimming massage to kill the cellulite issue on my big fat thighs... I took my meal replacements and strictly follow thru...

 

This is what I am today.. photo taken this morning.. definitely I look more matured... I lost so far a 10KG, I still got another 5KG to go... but I promise that I won't let the weight come back ever again... Jia you! Finally I found myself back.. and yes.. exercise... I have so many things in mind... I wanna start hot yoga, I wanna go for IPL, I wanna have my hair perm and dyed... Continue my love for myself.. 

If I can do it, I believe everyone can...