*** HOW TO LOSE WEIGHT ? ***

You can lose weight just by observing the following the basic principles:

  "How to Maximize Your Health by Eating and Exercising Properly"

  Do more cardiovascular exercises (i.e. jogging, cycling, rowing and aerobics), and follow these simple points to plan a healthy diet:  

1)	Eat only when you feel hungry. Most people eat when they are bored, or when they want to have a treat. Avoid cooking and eating when you are extremely hungry. Otherwise, you will tend to overeat or nibble while cooking. Eat only fixed portions.
2)	During the course of a meal, stop; stop eating right away if you feel full. Eat less red meat, because it has more animal fat and high cholesterol. Eat more fish and chicken; Adjust your eating patterns, as you grow older. Many adults continue to eat as if they were teenagers. Avoid fast food, which is usually fatty.
3)	While cooking, instead of fat, use only vegetable oil such as corn or sunflower oil. Avoid frying, especially deep-frying. Instead, steam, grill, boil or pan-fry. Eat less salt, sugar and fat. Eat more vegetables, whole grain breads and cereals. Plan your meal well to make it interesting and enjoyable. Season the food with spices and herb instead of salt, butter or cream.
4)	Use fresh fish instead of frozen. It does not only better taste, but nutritious as well. Have a light salad before the main meal; it will help fill your appetite. Use homemade low-calorie dressing for salads instead of cream, mayonnaise or bottled dressing. Don’t butter your bread excessively.
5)	Replace cream in cooking with low-fat yogurt or milk. Chill homemade or canned meat or chicken broth, and skim off the top fat. Trim away fat from meat and remove skin, and fat from poultry. Inside refrigerator, have a carton of carrot and celery sticks, always ready for snacking. Eat your meal with fresh fruits, not fatty desserts.

Be Patient !

Losing weight takes time too!  

  ***  如 何  減 肥  ***

  * 最有效的減肥方法不外兩點: 保持健康飲食習慣及適量運動-----

每日至少做三十分鐘帶氧運動 (例如: 健美操, 緩步跑, 健身運動等).)

	下列是保持健康飲食習慣的要點 :-
1/	每日進餐應保持一定之食量, 避免暴飲暴食, 即使美食當前亦應盡量節制, 不應將剩餘殘羹勉強吞下. 戒除在無所事事或心情不好時吃零食的壞習慣, 在雪櫃內應儲放紅蘿蔔或芹菜枝, 以備作小食.
2/	盡量回家吃飯, 在家中煮食對營養的攝取較有控制. 酒精含較高卡路里及刺激食慾, 故不宜多飲.
3/	多吃魚類和雞, 少吃紅肉類, 因紅肉類含較高動物脂肪及膽固醇. 避免光顧快餐店, 多數快餐食品含有大量脂肪.
4/	多用植物油煮食 (如粟米油), 避免用油炸方式烹煮食物, 應改為蒸, 煮或烤, 少吃鹽, 糖及脂肪類食物, 多吃蔬菜, 麥飽 及 穀類 食物.減少用鹽, 牛油, 奶油 作調味品.
5/	多選用鮮魚, 少用雪藏魚類, 前者味道鮮美, 營養更高, 吃麵飽或 肉類應去除其表皮及脂肪層. 餐後應以生果代替甜品.
6/	年紀漸長, 消化系統及新陳代謝機能都相應降低, 進食習慣亦應有所調節.

須有耐性, 持之以恒, 減 肥 非一日之功 !  

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