It's all about attitude!
Have you ever suffered from weight loss? Maybe this Koren beauty Jini’s experience help you because she has successfully reduced weight from 100 kg to 50 kg.
Jini now has a fit and healthy body, but she shared that weight trimming is not an easy thing to do since the process can be always frustrating. She admitted she had given up due to some inefficient harsh methods she used wrong. She shares four tips on how she finally achieved the goal positively.
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In her opinion, the first step is to clarify the motivation for losing weight. The targets also need to be as specific as possible. For example, they could be like "This year, I should be able to wear the dress I could put last year" or "I want to turn exercise into a habit". The targets should not base on others' expectation, but for a better self.
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Second, make exercise to be a part of life. Maybe it’s kind of difficult for many girls who have never had the exercise habit. Jini said that she used to be such a girl, but later she tried to climb up stairs more often, get off the bus one stop earlier to walk back home.
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The third tip is to say no to midnight snacks and alcohols because they are the evil food make you heavier.
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The last one is to remember to keep bland diets. Jini tried to quit high-sugar food or drinks, and eat lighter. It’s good to eat more vegetables and less meat. High starch food and fatty food should be avoided. But it is advisable to occasionally eat a little snack to reward yourself.
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If you listen to some self-proclaimed exercise experts on social media, they swear that working out on an empty stomach burns more fat.
But it’s a common misconception that exercising in a fasted state improves performance or burns more calories, said Abby Langer, a dietitian in Toronto.
“The research shows that in terms of gains, it doesn’t really make much of a difference,” she said.
Does that mean you should load up on protein and carbs right before a workout? No, that’s not true either.
Here’s a look at when — and how — you should eat, before, after or even during a workout. (And remember, experts say what you eat is more important than when you eat.)
The calories in food literally are energy, so you need them to fuel your body for a proper workout. Eating too much too soon beforehand, though, can be problematic.
Exercising diverts blood from organs including the stomach to the muscles, said Langer, author of “Good Food, Bad Diet.” So exercising on a full stomach affects the digestive process, which could cause cramping or even make you feel sick.
That’s particularly the case with meals high in fat, protein or fiber, which take longer to digest than carbohydrates. Langer recommends eating a high ratio of carbs beforehand and waiting two to three hours before intense exercise.
“You don’t want to eat a big steak an hour before you play hockey,” she said.
If you exercise first thing in the morning or before dinner, it’s OK to have a carb-rich snack like a banana with peanut butter or yogurt with fruit beforehand. It will give you the energy to perform well, and you can fuel up afterward with a full meal.
That steak may serve you better afterward because that’s when a higher ratio of protein is easier to digest, said Krista Austin, a physiologist in Colorado Springs.
Austin said if it will be an hour or longer before you can have a full meal, it’s better to have a high-protein snack in the meantime to help curb your appetite. The reason has little to do with muscle recovery or nutrient absorption: Rather, people who are too hungry make poor dietary choices.
“A lot of people get very hungry about an hour after exercise, and you don’t want to do that,” said Austin, author of “Performance Nutrition: Applying the Science of Nutrient Timing.” “You want to catch it early, or you go and overeat.”
But it’s another myth that you need to grab a protein shake within minutes of finishing to build the biggest muscles, Langer said.
Many exercise enthusiasts point to what’s known as an “anabolic window” of about an hour within exercising that the body is primed to repair muscle. For the average person, you have a much longer window, and nutrient timing is less important than making sure you consume some protein at every meal, Langer said. The body needs a continuous supply of amino acids like protein for muscle repair and maintenance, she said, which means about 25 to 30 grams at every meal, depending on various factors.
“Prioritizing that will help with goals, either muscle building, satiety, weight loss, all of that,” Langer said.
Most people who are eating enough throughout the day don’t need anything during a workout. Langer and Austin said the threshold is about an hour of intense exercise. Longer than that — say you're training for a marathon — and you can benefit from a carb-rich snack in the middle.
Instead of focusing on when to eat, Austin said to focus on what and how much. She cautioned against overcomplicating the topic and recommended following the USDA’s My Plate recommendations for a balanced diet.
“The biggest thing we need to teach people is that nutrition is simple,” she said. “Maybe you need to stop focusing on the concept of nutrient timing and just make sure that you’re consistently eating throughout the day and focus on health.”
EDITOR’S NOTE: Albert Stumm writes about wellness, food and travel. Find his work at https://www.albertstumm.com
FILE - A man jogs through a park in Montreal, Wednesday, Jan. 8, 2025. (Christinne Muschi/The Canadian Press via AP, File)
FILE - A jogger is silhouetted while running on a jetty at sunrise over the Atlantic Ocean in Bal Harbour, Fla., on Sept. 19, 2020. (AP Photo/Wilfredo Lee, File)
(AP Illustration / Peter Hamlin)
