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    1. Opportunist's Avatar
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      Red face Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Nina uzito/unene uliokithiri na ningependa kuupunguza bila kudhurika kiafya.

      Nimejaribu kusoma websites/vitabu kadhaa, wengi wanatoa ushauri/diet plans kutumia bidhaa au vyakula ambavyo naona kama ni vya kizungu, kwa Tanzania sijui kama vipo na kama vipo basi sivijui.

      Je naweza kupata ushauri namna ya kupunguza huu mwili kwa kutumia vitu/bidhaa/vyakula vinavyopatikana Tanzania?

      Help, help, help please.
      Quote By Pretty View Post
      -kwanza kabisa penda kufanya mazoezi ya kutembea, uwe unatembea (jogging) kama dk 30 hivi kwa siku.
      -Kunywa lita ya maji ya uvugu vugu kila siku asubuhi baada ya kuamka, maji hayo changanya na kipande cha limao. Kunywa maji kabla ya kula breakfast.
      -Kama mnywaji wa beer jitahidi kupunguza angalau uwe unakunywa mara chache kwa week, kama ulikuwa unakunywa beer 6 kwa siku, sasa anza kunywa 1 tu.
      -Penda kula matunda na mboga za majani,punguza ulaji wa red meat (nyama kama za cow au mbuzi) penda kula lean meat. Kama mlaji wa kuku usile ngozi yake.
      -Vinywaji vya sukari nyingi navyo ni vizuri kuepuka kama soda, kama huwezi unaweza kupunguza ktk unywaji wake.

      Kama utafuata vizuri maelekezo hayo, I hope utapunguza uzito wako.
      Quote By MziziMkavu View Post
      Ukitaka kupunguza unene na maradhi mengi yaondoke ufuate yafuatayo muda wa mwezi au zaidi:

      1. Kabla ya kula kwa nusu saa unywe maji gilasi moja au mbili au tatu au zaidi na baada ya nusu saa au robo saa:
      2. Ule salata sahani kubwa sana sana na inaruhusiwa kula matunda na baada ya kula salata
      3. Ule chakula chako kisiwe na mafuta mafuta.
      4. Huruhsiwi kabisa wakati wa chakula kunywa maji na pia baada ya chakula ila baada ya masaa mawili.
      5. Chakula cha usiku kiwe mapema na kidogo sana.
      6. Ukiwa na tumbo kikubwa na huna mimba basi ili tumbo kiondoke haraka uchukue magamba ya kabichi uipashe moto kidogo sana yaani upate mvuke khalafu magamba uitie nje ya tumbo lako uifunge vizuri mpaka asubuhi katika siku mbili utaona kua umepungua zaidi ya kilo mbili.
      Quote By Oxlade-Chamberlain View Post
      Mazoezi muhimu kama walivyosema wadau. Unaweza kuanza kutembea kwa dakika 30 kama huwezi kukimbia. Kula kiwango kidogo cha chakula atleast baada ya kila masaa matatu hii inasaidia sana mwili wako kuunguza calories zaidi.

      Unapokaa muda mrefu bila kula kitu chochote mwili unakuwa unapunguza process ya kuunguza calories. Halafu jaribu kula mlo wa jioni mapema mno kama kumi na mbili jioni hivi na usiwe mwingi.na katika kila mlo hakikisha unapata proteins.

      Green tea pia inasaidia sana weka sukari kidogo sana kama unahitaji. Kunywa green tea mara tatu kwa siku yaani kila baada mlo. Kama unapenda mayai usile ini. Kula samaki, matunda, mboga mboga hizi zote kwa kiwango kidogo sio kingi.

      Mlo wako usizidi saizi ya ngumi yako unaweza kutumia kauli hio. Na kama ni kidogo sana ni vizuri kama nilivyosema hapo juu kula kila baada ya masaa mawili au matatu.

      I hope nimesaidia kidogo kama kuna ufafanuzi zaidi unahitaji niambie.
      Quote By Darling View Post
      Cinnamon and Honey formula for weight loss

      This should be prepared at night before going to bed.

      1. Use 1 part cinnamon to 2 parts raw honey. 1/2 tsp cinnamon to 1 tsp honey is recommended but can use more or less as long as in the ratio of 1 to 2. --- so 1 tsp cinnamon to 2 tsp raw honey is ok too as an example.

      2. Boil 1 cup...that is 8 oz of water.

      3. Pour water over cinnamon and cover and let it steep for 1/2 hour..(30 minutes)

      4. Add honey now that it has cooled. Never add honey when it is hot as the heat will destroy the enzymes and other nutrients in the raw honey.

      5. Drink 1/2 of this directly before going to bed. The other 1/2 should be covered and refrigerated.

      6. In the morning drink the other half that you refirgerated...but do not re-heat it...drink it cold or at room temp only.

      Do not add anything else to this recipe. No lemon, no lime, no vinegar. It is not necessary to drink it more time in a day...it is only effective on an empty stomach and primarily at night.
      Quote By Superman View Post
      Asali, Limao, Maji ya Moto/Uvuguvugu au Chai na nidhamu ya kufunga siku chache inaweza kukupa afya na shape uitakayo huku ukipunguza uzito na kuondoa nyama uzembe aka mafuta.

      • Je wewe ni Obesity?
      • Au ni mnene na hupendi uwe hivyo?
      • Je, una kitambi, mafuta ya ziada, cellulite nk ambavyo unataka viondoke?
      • Je unapenda kupunguza kilo 1 kwa siku?
      • Je, unayodhamira ya kufuata masharti rahisi kwa ajili ya kupunguza uzito?


      Je, unajua kwa kufuata simple program ya kutumia Asali na Limao/Lemon unaweza:


      • kupunguza kilo moja kwa siku
      • Kuondoa sumu mwilini
      • Kuifanya ngozi yako ya kuvuatia
      • Kuondoa mafuta yasiyo na kazi mwilini
      • Kuondoa kitambi uzembe
      • kuwa na shape uitakayo
      • nk?


      Je, ni kwa namna gani?

      Wakati naendelea kumalizia article ambayo imesaidia wajanja wengi:

      • bila sijui kufuata ratiba kali ya diet,
      • au kutumia sijui slimming belt,
      • au cream ya kupaka kuondoa mafuta,
      • au mazoezi ya nini na nini sijui


      Peruzi kidogo ili ujiridhishe na ukiweza anza kujibu maswali yafuatayo:

      • Asali ni nini na
      • inafanya kazi gani mwilini na pia
      • Lemon ni nini na
      • inafanya kazi gani mwilini, na pia
      • maji ya moto au uvuguvugu ukinywa yana faida gani
      • na yanafanya kazi gani mwili
      Quote By jamadari View Post
      There's nothing like a weight loss strategy that takes almost no time or effort--but still works like a charm! Here are 10 successful strategies to cut calories and burn fat that literally take 60 seconds or less.

      1. Mix a juice spritzer
      Combine your favorite juice (half of your usual amount) with plain or sparkling water. You can cut up to 85 calories per glass--and lose 5 pounds or more a year.

      2. Walk while you talk
      Burn calories while you talk on the phone: Do the laundry (68 calories), set the table (85), or water plants (102).

      3. Study the wrapper
      At a quick glance, that candy bar appears to contain 220 calories. But a closer look may reveal that it (or a bottle of juice, bag of crackers, or bag of nuts) provides two or more servings--which more than doubles those calories.

      4. Sip green tea before a walk
      The caffeine frees fatty acids so that you burn fat more easily. And the polyphenols (antioxidant compounds) in green tea appear to work with caffeine to increase calorie burn. (If you have high blood pressure, skip this tip.)

      5. Pack a lunch
      Dining out more than 5 times a week may make you eat more--nearly 300 calories a day--than if you dine out less frequently.

      6. Dip your bread
      Use olive oil in place of butter. It's healthier and may also help you eat less. In a recent study, dippers ate a total of 52 fewer calories, on average, than those who used butter.

      7. Sprinkle flax on cereal
      High-fiber ground flaxseed can help curb your appetite and eliminate calories. Add it to yogurt or muffin and bread mixes--it's available in health food stores.

      8. Schedule a blood test
      About 1 in every 12 women (most of whom don't know it) has an underactive thyroid, which can slow down her metabolism.

      9. Supersize your H2O
      Buy the big bottle when it comes to good-for-you stuff such as water: You'll drink more.

      10. Eat a chunky salad
      Chop carrots, celery, sweet potatoes, zucchini, or other veggies instead of shredding or slicing. It takes more effort to munch bigger pieces; you'll do more chewing and eat less during the main course.

      http://health.yahoo.com/featured/83/...inute-or-less/


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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      -kwanza kabisa penda kufanya mazoezi ya kutembea, uwe unatembea (jogging) kama dk 30 hivi kwa siku.
      -Kunywa lita ya maji ya uvugu vugu kila siku asubuhi baada ya kuamka, maji hayo changanya na kipande cha limao. Kunywa maji kabla ya kula breakfast.
      -Kama mnywaji wa beer jitahidi kupunguza angalau uwe unakunywa mara chache kwa week, kama ulikuwa unakunywa beer 6 kwa siku, sasa anza kunywa 1 tu.
      -Penda kula matunda na mboga za majani,punguza ulaji wa red meat (nyama kama za cow au mbuzi) penda kula lean meat. Kama mlaji wa kuku usile ngozi yake.
      -Vinywaji vya sukari nyingi navyo ni vizuri kuepuka kama soda, kama huwezi unaweza kupunguza ktk unywaji wake.

      Kama utafuata vizuri maelekezo hayo, I hope utapunguza uzito wako.
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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Kupunguza Unene yaani kukonda mwili mwenye kutaka kupunguza Unene mwilini Adumishe kula Nanaa iliyokuwa kavu Achemshe na maji anywe Nanaa kwa kiingereza inaitwa(Mint)na Kunywa Siki ya Zabibu au ya (Apple cider Vinegar ) Kijiko kimoja kila Asubuhi Kabla ya kula kitu na Kabla ya Kulala Usiku. atapunguwa unene Mwilini.
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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Pia kama unapata sana kinywaji aina ya Beer punguza ama anza kunywa vinywaji vikali kama Konyagi lakini sio sana na upunguze sana kulakula.

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      Red face re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Quote By MziziMkavu View Post
      Kupunguza Unene yaani kukonda mwili mwenye kutaka kupunguza Unene mwilini Adumishe kula Nanaa iliyokuwa kavu Achemshe na maji anywe Nanaa kwa kiingereza inaitwa(Mint)na Kunywa Siki ya Zabibu au ya (Apple cider Vinegar ) Kijiko kimoja kila Asubuhi Kabla ya kula kitu na Kabla ya Kulala Usiku. atapunguwa unene Mwilini.
      Nawashukuru kwa michango yenu. Can someone tell me more about these products (Mint & Siki ya zabibu/apple)? Zinapatikana wapi na hasa jijini Dar? Siki ya zabibu/apple ni juisi bila maji?
      MziziMkavu likes this.

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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Quote By Opportunist View Post
      Nawashukuru kwa michango yenu. Can someone tell me more about these products (Mint & Siki ya zabibu/apple)? Zinapatikana wapi na hasa jijini Dar? Siki ya zabibu/apple ni juisi bila maji?
      Apple cider aliyotaja ndugu hapo juu utaipata kwenye supermarkets kubwa kama Shoppers' plaza na pia shoprite.
      Mint utaipata hukohuko ila ni kavu - angalia kwenye shelf za spices.Ukitaka Mint mbichi basi jaribu soko la Kisutu.
      Educating the mind without educating the heart is no education at all.... Aristotle



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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Kupunguza unene/uzito kwa lugha nyepesi ni kula chakula cha kutosha mahitaji ya mwili wako kutegemea na kazi unayofanya.Kwa mfano mtu anaekaa ofisini siku nzima mwili wake hauwezi tumia milo mitatu mikubwa kwa siku,lakini kuli mbeba mizigo sokono anaweza kula mara 5 na mwili wake ukatumia chakula chote na asinenepe.Hatua ya kwanza ni kula nusu ya chakula ulichozoea kula kwa muda na kuangalia mabadiliko.
      Wengi tuna wazo la Tanzania tunayoitaka/hitaji,tutafikaje huko ?

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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Mazoezi muhimu kama walivyosema wadau. Unaweza kuanza kutembea kwa dakika 30 kama huwezi kukimbia. Kula kiwango kidogo cha chakula atleast baada ya kila masaa matatu hii inasaidia sana mwili wako kuunguza calories zaidi.

      Unapokaa muda mrefu bila kula kitu chochote mwili unakuwa unapunguza process ya kuunguza calories. Halafu jaribu kula mlo wa jioni mapema mno kama kumi na mbili jioni hivi na usiwe mwingi.na katika kila mlo hakikisha unapata proteins.

      Green tea pia inasaidia sana weka sukari kidogo sana kama unahitaji. Kunywa green tea mara tatu kwa siku yaani kila baada mlo. Kama unapenda mayai usile ini. Kula samaki, matunda, mboga mboga hizi zote kwa kiwango kidogo sio kingi.

      Mlo wako usizidi saizi ya ngumi yako unaweza kutumia kauli hio. Na kama ni kidogo sana ni vizuri kama nilivyosema hapo juu kula kila baada ya masaa mawili au matatu.

      I hope nimesaidia kidogo kama kuna ufafanuzi zaidi unahitaji niambie.
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      "Nobody has enough talent to live on talent alone. Even when you have talent, a life without work goes nowhere". A. Wenger

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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      elimu nzuri sana kwa faida ya wote

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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Kupata Siki ya Zabibu au Apple zinapatikana katika Maduka ya Super Market na hiyo Nanaa au kwa jina la kizungu (Mint) nenda kwa Maduka ya Waarabu au Wapemba Wanaouza Dawa za kiarabu Kariakoo Uliza watu watakuafahimisha wapi utapata asante sana
      (Apple Cider Vinegar Cures)


      Soma Zaidi Faida Za Siki Ya Apple (Apple Cider Vinegar Cures)
      Apple Cider Vinegar, that wonderful old-timers home remedy, cures more ailments than any other folk remedy -- we're convinced! From the extensive feedback we've received over the past 8 years, the reported cures from drinking Apple Cider Vinegar are numerous. They include cures for allergies (including pet, food and environmental), sinus infections, acne, high cholesterol, flu, chronic fatigue, candida, acid reflux, sore throats, contact dermatitis, arthritis, and gout. One reader reported that a shot of ACV saved him from going to the emergency room for heart pain. Apple Cider Vinegar also breaks down fat and is widely used to lose weight. It has also been reported that a daily dose of apple cider vinegar in water has high blood pressure under control in two weeks! Apple Cider Vinegar is also wonderful for pets, including dogs, cats, and horses. It helps them with arthritic conditions, controls fleas & barn flies, and gives a beautiful shine to their coats!
      If you can get over the taste of apple cider vinegar, you will find it one of the most important natural remedies in healing the body. As a wonderful side effect of drinking apple cider vinegar every day, we've discovered that it brings a healthy, rosy glow to one's complexion! This is great news if you suffer from a pale countenance. Ukitaka zaidi kuhusu Apple Vinegar Cures Bonyeza hapa

      Apple Cider Vinegar cures - the best NATURAL home remedy for many health issues.
      Herbal remedies using Mint (Mentha spicata)

      Also known as garden mint, spearmint and lamb mint.

      There genus of 25 different species, which are variable, but Mentha Spicata is normally used in herbal infusions.
      The use of herbal remedies, including the herb mint (garden mint, spearmint, lamb mint) classified as Mentha spicata, are popular as an alternative to standard Western allopathic medicine for a variety of problems, including digestion, heartburn as well as nausea.
      The genus "Mentha" consist of 25 different species, which are variable, but Mentha Spicata is normally used in herbal infusions.
      Mentha is an effective remedy for various ailments, and this natural holistic approach to health is becoming more and more popular, but should NOT replace conventional medicine or prescription drugs.



      Ukitaka Zaidi kuhus Huu Mmea wa Mint Bonyeza hapa Mint (Mentha), also known as garden mint, spearmint and lamb mint is used for digestion as well as nausea.(The genus "Mentha"consist of 25 different species, which are variable, but Mentha Spicata is normally used in herbal infusions)
      Last edited by MziziMkavu; 12th June 2009 at 05:13.
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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Mimi nilinenepa sana labda kama wewe, nilitokea kilo 73 hadi 90 kwa wiki 6, niliota kitambi na nilikuwa mzito nilianza kuhisi dalili zote za maleria na nikienda hospital wanadai ni maleria kumbe ni colestral ilikuwa juu pamoja na sulphur (shauri ya kutumia coartem) kwa mwezi nilikuwa natumia mara 2.

      Nikiwa chuoni nilimweleza dr. mmoja niliyekuwa nasoma nae akaniambia huo ni uzit, kupima ndio nikagundua niliyotaja hapo juu, nililijiunga na gym nikafanya mazoezi ya aerobic one hr every day, asubuhi nakula brown bread vipande viwili na chai, saa tano matunda kilo moja(fruit salad) saa 7 kamili vipande viwili tena vya brown bread na natural jam, ili tusigombane na mke wangu kipenzi ameangaika kupika nikifika nakula chochote alichoanda usawa wa ngumi ila sio deep fried food na tumekubaliana.

      Maji asubuhi nakunywa lita 1 saa 4 lita 1 saa 8.30 lita 1 saa 10 nakunywa nusu lita saa ya mazoezi nakunywa one liter yote uvuguvugu kwa miezi 3 nimepungua hadi kufikia kilo 72.

      Sina cha colestral wala sulphur, ukishindwa mazoezi kabisa kunywa maji mengi sana epuka manyama na kileo kama walivyoshauri waliotangulia.....
      Usimwamini mwanasiasa yeyote- ZZK CDM 2013

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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Quote By Opportunist View Post
      Nina uzito/unene uliokithiri na ningependa kuupunguza bila kudhurika kiafya. Nimejaribu kusoma websites/vitabu kadhaa, wengi wanatoa ushauri/diet plans kutumia bidhaa au vyakula ambavyo naona kama ni vya kizungu, kwa Tanzania sijui kama vipo na kama vipo basi sivijui. Je naweza kupata ushauri namna ya kupunguza huu mwili kwa kutumia vitu/bidhaa/vyakula vinavyopatikana Tanzania? Help, help, help please.
      Yote walosema wanaJF nakubaliana nayo ila nyongeza moja ndogo sana, epuka kula chakula usiku, kama unaweza kula matunda matunda. Mchana na asubuhi ruksa kula ila usiku tumia matunda utajionea mabadiliko.
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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Quote By kyakya View Post
      Pia kama unapata sana kinywaji aina ya Beer punguza ama anza kunywa vinywaji vikali kama Konyagi lakini sio sana na upunguze sana kulakula.
      weeee tena naona unataka apunguze tatizo la unene ayakaribishe matatizo ya maini.................. mhhhhh kyakya? .....

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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Oxlade-Chamberlain

      asante mkuu nilikuwa sijui kama kuto kula kunapunguza process ya kuuunguza calories.

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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Oxlade-Chamberlain

      I hope hata kitambi nacho kitasepa kwa style hii...u?
      It's true that money cannot buy happiness, but I would rather cry in Mercedez than on a Motorcycle

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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Quote By Sinyolita View Post
      I hope hata kitambi nacho kitasepa kwa style hii...u?
      yeah inasaidia pia.siri ya kupunguza kitambi ni kula kiwango kidogo cha chakula na kukaa mbali na vyakula vya mafuta au kukaanga.kama unaweza usile wali kabisa kwa mda flani na ni mbaya zaidi kula wali jioni.badala ya wali unaweza kula viazi vitamu vya kuchemsha kidogo.
      unaweza kula mlo wa asubuhi saa mbili (cereal inatosha ) ,saa nne asubuhi pata tunda ,saa saba mchana chakula kidogo, saa kumi jioni salad kidogo au tunda , saa moja jioni chakula kidogo.green tea its a plus na maji glass 8 kwa siku.

      Kama unaweza fanya sit ups pia hio itasaidia kupata matokeo kwa haraka zaidi.usikose mboga za majani kwenye mlo wa mchana na jioni.
      "Nobody has enough talent to live on talent alone. Even when you have talent, a life without work goes nowhere". A. Wenger

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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Quote By kyakya View Post
      Pia kama unapata sana kinywaji aina ya Beer punguza ama anza kunywa vinywaji vikali kama Konyagi lakini sio sana na upunguze sana kulakula.
      Vinywaji vikali si ndio atazidisha kula, badala ya kupungua ndio atakuwa anaongezeka!
      Row likes this.
      Be not afraid of growing slowly, be afraid only of standing still. -- Chinese Proverb

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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

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      Kama unaweza usile wali kabisa kwa muda flani na ni mbaya zaidi kula wali jioni.
      Mkuu AW, thanks lakini bado nina tatizo na hoja....

      Tatizo hasa la wali ni nini?

      Hapa unazungumzia usiku na mchana pia?

      Muda gani ni appropriate?

      Hii imekuwa proved na inafanya kazi?
      It's true that money cannot buy happiness, but I would rather cry in Mercedez than on a Motorcycle

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      Default re: Dawa na njia mbadala za Kupunguza unene/uzito | Weight Loss techniques and advice

      Thanks people! I will try my best to work on ur advices. I strongly hope it will clear my mess. Again, thanks JF Doctors!

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      Default Top Weight Loss Foods for 2010

      If you're like most Americans, you've gained about 5 pounds since Thanksgiving. Each small holiday-season indulgence may have seemed like no big deal at the time, but added all together, they created the perfect storm for a juggernaut of jiggle. Don't believe us? Consider the caloric damage of typical holiday activities—weekly parties, with buffet tables lined with goodies and treats; cookies and cakes delivered by your well-intentioned neighbors; and seasonal beverages, from holiday lagers to rum-spiked eggnogs, that had you washing down those hundreds of extra calories with, well, hundreds of extrea calories. It’s no wonder Baby New Year always makes her debut toting a gargantuan gut!



      In 2010, vow to eat better—not less, just better. Add these 9 best foods for weight loss to your daily (or weekly) diet, and watch as the pounds melt away. The best-selling weight loss series Eat This, Not That! shows you how to make a weight-loss resolution worth sticking to.




      Full-Fat Cheese
      This dairy product is an excellent source of casein protein-- one of the best muscle-building nutrients you can eat. What's more, Danish researchers found that even when men ate 10 ounces of full-fat cheese daily for 3 weeks, their LDL ("bad") cholesterol didn't budge.


      Bonus tip: See which cheese won the distinction of “best” in the annual 125 Best Supermarket Food Awards.









      Ice Coffee
      Coffee reduces your appetite, increases your metabolism, and gives you a shot of antioxidants. A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drink caffeinated coffee is 16 percent higher than that of those who drink decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing. Honestly, could there be a more perfect beverage? Plus, frequent mini servings of caffeine (8 ounces of coffee or less) keep you awake, alert, and focused for longer than a single jumbo one would, according to sleep experts. When you quickly drink a large coffee, the caffeine peaks in your bloodstream much sooner than if you spread it out over time. Start your day with an 8 ounce coffee (the "short" size is available by request at Starbucks). Or, ask for a large half caf. Then keep the caffeine lightly flowing with a lunchtime cappuccino (it's got only 75 mg, which is about one quarter of what you'd get in a 16 ounce coffee).


      Bonus tip: Don't derail your diet. See our indespensible list of the 20 Worst Drinks in America.




      Grapefruit
      In a recent study, Louisiana State University scientists discovered that people who ate half a grapefruit three times a day lost 4 pounds in 12 weeks, even though they hadn’t deliberately altered any other part of their diets. Although the mechanism isn’t clear, the researchers speculate that grapefruit’s acidity may slow your rate of digestion, helping keep you full longer.




      Apple
      Turns out, an apple a day may also keep the extra weight away. Penn State researchers discovered that people who ate a large apple 15 minutes before lunch took in 187 fewer calories during lunch than those who didn’t snack beforehand. (The apples had around 128 calories.) What’s more, they reported feeling fuller afterward, too. Sure, the fruit is loaded with belly-filling fiber, but there’s another reason apples help you feel full: They require lots of chewing, which can make you think you’re eating more than you really are, says study author Julie Obbagy, Ph.D.



      Eggs
      Skip the cold cereal: Eating eggs and bacon in the morning can help you control your hunger later in the day. Indiana University scientists determined that dieters who consumed their biggest dose of daily protein at breakfast felt full longer than those who ate more of the nutrient at lunch or dinner. The upshot: “They were less likely to overeat the rest of the day,” says study author Heather Leidy, Ph.D. To fend off hunger, shoot for at least 20 to 30 grams of protein at breakfast.


      Bonus tip: Just because it’s made with eggs doesn’t make it good for you—see our worst omelet in the list of 20 Worst Restaurant Foods in America 2009.




      Beans
      If you're not a legume lover, consider this: In the National Health and Nutrition Examination Survey, scientists found that people who consumed beans were 23 percent less likely to have large waists than those who said they never ate them. The bean eaters in the survey also tended to have lower systolic blood-pressure measurements, says research Victor Fulgoni III, Ph.D. Legumes are rich in belly-filling fiber as well as potassium, which helps fight hypertension. Aim for half a cup of cooked beans 3 or 4 days a week.




      Salmon
      Fish isn't just good for your heart; it's good for your gut, too. That's because omega-3 fatty acids help you feel full longer, report scientists from Iceland. In the study, dieters who ate salmon felt fuller 2 hours later than those who either didn't eat seafood or had cod, a fish with little fat. The researchers found that eating foods high in omega-3s (like the ones to the left) increased blood levels of leptin, a hormone that promotes satiety. Hate fish? Take a fish-oil capsule every day - one that has 500 milligrams of the omega-3s DHA and EPA. It offers the same benefits as salmon.




      Milk
      Instead of fruit juice, reach for moo juice in the morning. Drinking milk at breakfast can help you eat less at lunch, Australian scientists say. In their study, overweight people who downed about 2 1/2 cups of skim milk in the morning consumed 8.5 percent fewer calories at an all-you-can-eat lunch spread than people who drank the same amount of fruit juice. Both beverages had an equal number of calories, but the milk contained 25 grams of protein while the fruit juice had virtually no protein and 63 grams of sugar. Those may be big servings, but the principle remains: Protein helps you feel fuller throughout the morning.


      For thousands of great tips like these, be sure to download the Eat This, Not That! iPhone app—it’s like having your own personal nutritionist always at your fingertips!
      ------------
      TW-Eat This! Follow Eat This, Not That and the author, Dave Zinczenko, on Twitter!
      Check out the cutting-edge guide to fast and easy weight loss, the brand-new Big Book of Exercises.

      Get more nutrition, health, and fitness secrets from Men's Health: Subscribe today with this special offer and save 50% off the cover price.



      Best and Worst Foods! Get the new book!






      For Kids! Supermarket Guide
      http://health.yahoo.com/experts/eatt...oods-for-2010/


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