There are seven myths many of us believe that confuse, confound 使混淆 and thwart 阻碍 our efforts to lose weight. These beliefs are impediments 障碍物 to success.
Myth #1: Eat Less + Exercise More = Weight Loss.
Restricting calories turns on ancient mechanisms that prevent starvation 肌饿. These slow your metabolism to conserve energy and trigger a cascade 小瀑布 of molecules in the blood so you receive hunger signals that are too strong to ignore-all leading to weight gain. (控制饮食，运动消耗热量，稍微就好不要极端，极端太饿）
Myth #2: You can control weight by counting calories.
All calories are not created equal. Food that enters your blood stream quickly promotes weight gain; food that enters slowly promotes weight loss. For example, sugar from soda enters your blood very rapidly; the calories you aren't using is stored as fat. The same amount of sugar from kidney beans 菜豆 enters your blood slowly. Because your body has a greater chance to make use of the calories over time, more is burned and less stored.
(GI Index来当标准，有些食物很快提升血糖)
Myth #3: Eating Fat Makes You Fat.
We have been brainwashed to believe that if we eat fat, we will get fat. There's one problem-science does not support this myth. In the last 40 years, our national fat consumption has decreased from 43% to 34% of our total calories. Eating less fat than ever, we are growing fatter. The reason? Low fat diets are often rich in starchy 淀粉 or sugary carbohydrates, which raise insulin levels and promote weight gain. （不要完全抗拒油，适量就好）
Myth #4: Eating No-Carb or Low-Carb (Low-carbohydrate diets ) Will Make You Thin.
Carbohydrates are actually the single most important food in your diet for long-term health. As with calories and fats, there are different types of carbs that interact with your genes leading to remarkably different effects. Human beings have not evolved to metabolize the highly processed and refined carbohydrates we eat that contribute to the major diseases diabetes, heart disease, dementia 痴呆 and cancer. Happily, vegetables, fruits, whole grains, and beans are also carbs, good carbs. （不要极端完全抗拒淀粉）
Myth #5: Skipping Meals Helps You Lose Weight.
One of the reasons that Americans are getting to be as big as Sumo wrestlers is because we actually eat like them. The Sumo diet causes ordinary people to gain extraordinary amounts of weight. They skip breakfast, train for five hours (working up an appetite), eat a huge meal, nap 午睡 for several hours, eat dinner and go to sleep. Does skipping breakfast and eating a large meal just before sleep sound familiar? It should. It's the American Way. （不可以放弃早餐，要有protein早餐）
Myth #6: The French Paradox迷思 Meets the American Paradox.
The French have a reputation as a culture that knows about food, what to do with it, and how to eat healthy. The French eat more fat, drink more wine, and yet suffer less heart disease and are less obese than Americans, right? That's only part of the story. The truth is that the French eat real (fresh, full of nutrients, and minimally processed) food, they eat less food, they eat food more slowly than Americans do, and they walk more than we do. （吃自然的食物，没有煮的，吃慢一点，走多一点，不要喝酒）
Myth #7: FOOD POLITICS: Government and Industry are the Guardians of Our Health.
An obese 痴肥 America is big business for the food and pharmaceutical 药物 industries. The food industry spends more than $33 billion annually on marketing; 70% of those dollars go to pushing fast food, convenience foods, candy 糖果, snacks 小吃, soft drinks, alcoholic beverages and dessert 餐后甜品. Only 2.2% is spent on advertising for fruit, vegetables, grains or beans. The main classes of drugs available for treating high cholesterol are among the biggest selling in history. Our government can't find money to fund public health campaigns to promote the scientific principles of good nutrition, but can increase agricultural 农业 subsidies from $18 billion in 1996 to $28 billion in 2000, to supply a glut 充斥 of soybeans and corn that is transformed in the laboratory into toxic food additives, super sugars and super fats known as high-fructose corn syrup and hydrogenated soybean oil. 氫化植物油
There are seven keys to weight loss and all of them work together to open the door to vitality 活力, health and successful, long-term weight loss. They are the keys to reversing disease, being set free of chronic symptoms, and creating optimal health.
Key #1: Control Your Appetite.
The first key is to understand how your brain, gut肠子 and fat cells communicate with each other through hormones and brain messenger chemicals to tell you whether or not you need food and compel 迫使 you to eat. When they are working properly, they are an elegant machine pinpointing 精确的 when you need energy and asking you to consume calories to obtain that energy. When they go haywire-and 去干草后的杂乱缠绕的铁丝 (混乱的意思）there are many ways for them to go haywire in our current eating 气候climate-they cause you to eat when you don't need to, contributing to weight gain and almost every other health problems we face.
Key #2: Subdue 征服 Stress.
The second key is to understand how stress makes you fat and how to overcome its effects. Under any physical or psychological stress, the body is designed to protect itself. It stores calories and conserves weight (you might need that energy reserve to run from a predator). It pumps hormones into your system that increase blood fats, sugar and insulin to prepare you for fight or flight. Without eating more or exercising less, stress alone will cause weight gain.
Key #3: Cool the Fire of Inflammation.
The third key is controlling inflammation, a hidden force behind weight gain and disease. Being overweight promotes inflammation and inflammation promotes obesity in a terrible, vicious不道德 cycle. More than half of Americans are inflamed, and most of them don't know it.
Key #4: Prevent Rust生锈 or Oxidative Stress.
The fourth key is preventing cellular "rust" that interferes with metabolism, contributes to weight gain and aging, and causes inflammation. Free radicals are oxygen molecules that run around your body stealing electrons from other molecules. The molecule that loses an electron is damaged, or oxidized. Oxidized tissues and cells don't function normally. The process results in damaged DNA, damaged cell membranes, stiff僵硬 arteries that look like rusted pipes and wrinkles.皱纹
Key #5: Turn Calories into Energy.
The fifth key is learning how to turbocharge your metabolic engine to more efficiently turn calories into energy. Your ability to burn calories is dependent on the health, number, and efficiency of your mitochondria, the little powerhouses that produce energy in every cell. You can reverse the damage that's been done to your mitochondria and turn up your metabolic fire if you know how.
Key #6: Fortify建筑防卫工作 Your Thyroid.
The sixth key is making sure your thyroid, the master metabolism hormone, is working optimally. Twenty percent of all women and about ten percent of men have a sluggish 懒散的 thyroid, slowing their metabolism; half of them are undiagnosed. Many of those who are diagnosed are not treated optimally, making matters worse.
Key #7: Love Your Liver.
The seventh key is detoxifying your liver so it will properly metabolize sugars and fats. Toxins from within our bodies and toxins from our environment both contribute to obesity. Getting rid of toxins and boosting your natural detoxification system is an essential component of long-term weight loss and a healthy metabolism.
Breakfast typically is a carbohydrate-focused meal, but adding a protein source - such as Greek yogurt, scrambled 炒 eggs, or a scoop of protein powder – to your oatmeal offers three distinct benefits.
1. Kick Start Protein Synthesis – Your body uses protein to rebuild itself as you sleep, so come morning you’re in need of a protein boost. Just 20 to 30 grams of protein is enough to “flip on” your body’s muscle-building switch and maximize your its ability to stack amino acids into protein and muscle. The morning is an especially good time to do this since your body’s levels of the stress hormone cortisol are elevated (cortisol runs on a circadian rhythm and is higher in the morning). Adding protein to your breakfast will stimulate protein synthesis, counteracting cortisol’s muscle degradation mechanism.
2. Make Better Choices – Researchers at the University of Kansas Medical Center discovered that an interesting rewiring of our brains occurs with higher protein breakfasts. In a small pilot study, they found that people who ate a high protein breakfast (versus those who ate low-protein morning meals or skipped breakfast entirely) experienced decreased activity in the part of the brain associated with reward-driven eating behaviors. These changes persisted for several hours after breakfast – indicating that a higher-protein breakfast helps you better control food cravings 渴望 later in the day.
3. Feel More Satisfied – Protein has a satiating effect by controlling blood sugar and stimulating the hormone CCK (Cholecystokinin), which acts on the brain to increase feelings of fullness. This is especially beneficial for those looking to lose weight. Researchers at Purdue University found that dieters who increased protein at breakfast enjoyed sustained feelings of fullness after breakfast, though not at other meals.
过去4天吃了很多食物，其中包括热量很高很高的食物，同时也做了很多激烈持久（最多20分钟跑步）运动，
我在慢慢提升我的运动量，却发现肌肉僵硬疼痛，
因为读了很多有经验的人的分享，就算痛也要坚持，过后就不会痛了，但是要坚持到什么时候呢
刚找到有地垫的跑道 mini stadium keladi，过后可以慢慢加速，加时运动，有点担心治安不好，还有很多印度人在那边做运动，晚上不知道有没有街灯
饮食量是造成体重不下的最大原因
Space starts at 100 km
Gunung Everest 8848 meter 世界最高山峰高度
Gunung Kinabalu 4095 meter 马来西亚最高山峰高度
Gunung Tahan 2187 meter 半岛最高山峰高度
Ketinggian Tokun 457 meter Bukit Mertajam dari paras laut
Dubai Burj Khalifa 828 m 世界最高建筑物
Mecca Royal Clock Tower hotel 601 m
台北 Taipei 101建筑物 509 m，
中国上海 World financial centre 492 m，
香港 Hong Kong international commerce center 484 m，
KLCC 450 m （爬大山脚山就好象爬KLCC 一样，KLCC 被我联想征服了，想了才有推动力，才会持续去爬山）Tokkun 457/545 m
jarak 3.5km dari bawah dan akan mengambil masa melebihi 1 jam bagi pendaki bertaraf sederhana untuk sampai ke Stesyen 3.
发表于 29-6-2010 04:35 PM
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