Blog
While there are plenty of other health accomplishments to celebrate on your weight loss journey, it can be frustrating to not see results when you step on the scale. Sounds familiar? Chances are, one of these reasons is all that's standing in the way of your weight-loss goals.
1. You Don't Drink Enough Water
Besides keeping you hydrated, drinking water on the regular, according to recent studies, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. A small study even found that drinking cool water can speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that's a reason to stay hydrated!
Whenever I feel hungry, I would drink a glass of water before looking for food. Sometimes, being hungry is a sign of our body lacking water. This prevents me from putting on extra calories.
2. You Only Do Cardio
If you live on the treadmill but never lift a pound, then you're missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate. Bonus: thanks to a revved-up metabolism, you'll keep burning calories long after you've slipped off your sneakers.
3. You Exercise With An Empty Stomach
If you regularly exercise without eating first, you should reconsider: when you work out on an empty stomach, research shows that the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, but also, you'll have more energy to push yourself through your workout.
4. You Eat The Wrong Post-Workout Snack
After our workout, we will often feel hungry. This causes us to hit the nearest food place and grab whatever that is available to fill our stomach. As a result, we may put back the calories that we burnt (or even more) and might not have the essential nutrients needed for recovery.
With Herbalife Formula 1 shake, which is low in calories, I can not only fill up my stomach before my workout, improve my performance during exercise and also improve my recovery my workout.
5. The People Around You Aren’t On The Same Healthy Road
Family members or friends who are on a similar path can be a huge help to your weight-loss goals. It will be difficult to lose weight if the people around you constantly suggests eating buffet, going out for an ice cream, or encourages you to sleep in instead of hitting the gym. Communicating that you need their support in losing weight is a great first step in finding compromises.
With partners during our weight loss journey, we can motivate each other. Personally, I feel that it will be great to have a Fitness Coach or a Herbalife Personal Wellness Coach to “kick” us, guide us and push us a little more to achieve optimum results. It is fine for us to eat some sinful food to satisfy our cravings but we have to eat it in moderation. Often, I would “cut the calories” by sharing a portion with my family or friends.
6. You Don’t Sleep Enough
It is important to get enough z's if you're trying to lose weight. Skimping on sleep can affect your body's ability to control its appetite: not enough shut-eye increases appetite-stimulating hormones. This causes you to eat more and thus, putting in more calories than what is required.
7. You Don’t Eat Breakfast
Skipping breakfast may seem like a great way to save calories, but your body will actually hold on to fat because it thinks it's being starved. Keep in mind that people who eat breakfast regularly lose more weight, so make sure to eat breakfast each morning to jump-start your metabolism. Don't just grab anything: include protein to give yourself sustainable energy and fiber to fill you up for hours.
In the past, I would skip breakfast sometimes or grab anything that is available to eat while travelling just to catch up on my sleep. Fortunately, I was introduced to Herbalife Nutrition. It is not only high in nutrients and low in calories. It only require less than 2 minutes of preparation time.
1. You Don't Drink Enough Water
Besides keeping you hydrated, drinking water on the regular, according to recent studies, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. A small study even found that drinking cool water can speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that's a reason to stay hydrated!
Whenever I feel hungry, I would drink a glass of water before looking for food. Sometimes, being hungry is a sign of our body lacking water. This prevents me from putting on extra calories.
2. You Only Do Cardio
If you live on the treadmill but never lift a pound, then you're missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate. Bonus: thanks to a revved-up metabolism, you'll keep burning calories long after you've slipped off your sneakers.
3. You Exercise With An Empty Stomach
If you regularly exercise without eating first, you should reconsider: when you work out on an empty stomach, research shows that the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, but also, you'll have more energy to push yourself through your workout.
4. You Eat The Wrong Post-Workout Snack
After our workout, we will often feel hungry. This causes us to hit the nearest food place and grab whatever that is available to fill our stomach. As a result, we may put back the calories that we burnt (or even more) and might not have the essential nutrients needed for recovery.
With Herbalife Formula 1 shake, which is low in calories, I can not only fill up my stomach before my workout, improve my performance during exercise and also improve my recovery my workout.
5. The People Around You Aren’t On The Same Healthy Road
Family members or friends who are on a similar path can be a huge help to your weight-loss goals. It will be difficult to lose weight if the people around you constantly suggests eating buffet, going out for an ice cream, or encourages you to sleep in instead of hitting the gym. Communicating that you need their support in losing weight is a great first step in finding compromises.
With partners during our weight loss journey, we can motivate each other. Personally, I feel that it will be great to have a Fitness Coach or a Herbalife Personal Wellness Coach to “kick” us, guide us and push us a little more to achieve optimum results. It is fine for us to eat some sinful food to satisfy our cravings but we have to eat it in moderation. Often, I would “cut the calories” by sharing a portion with my family or friends.
6. You Don’t Sleep Enough
It is important to get enough z's if you're trying to lose weight. Skimping on sleep can affect your body's ability to control its appetite: not enough shut-eye increases appetite-stimulating hormones. This causes you to eat more and thus, putting in more calories than what is required.
7. You Don’t Eat Breakfast
Skipping breakfast may seem like a great way to save calories, but your body will actually hold on to fat because it thinks it's being starved. Keep in mind that people who eat breakfast regularly lose more weight, so make sure to eat breakfast each morning to jump-start your metabolism. Don't just grab anything: include protein to give yourself sustainable energy and fiber to fill you up for hours.
In the past, I would skip breakfast sometimes or grab anything that is available to eat while travelling just to catch up on my sleep. Fortunately, I was introduced to Herbalife Nutrition. It is not only high in nutrients and low in calories. It only require less than 2 minutes of preparation time.
Posted by Genevieve Ong on Sunday 16 March 2014
Shawni is from Ipoh, Malaysia. She started Herbalife in December 2010.
Before Herbalife, she used to have severe migraine, gastric, frequent sore throat, often sick such as flu, fever and serious menstrual pain since young. She had low energy and felt tired easily in the evening, which results in her needs to have naps in the evening during weekends.
Just by changing her breakfast to Herbalife Nutrition, her energy improved in the first week. In addition, her migraine and gastric problem improved. A month later, her menstrual cramp had also improved and after 3 months, it was gone. Her gastric pain was gone too! She did not take any antibiotics and gastric medication for more than 3 years (Except the compulsory antibiotics medication due to her knee surgery last year).
On April 2013, she had a knee surgery as she had twisted her left knee in a badminton game. She had injured 3 of her ligaments (ACL had to be reconstructed while 2 other ligaments had to be repaired) and cartilage. She used the full range of Herbalife Nutrition products for one and a half months. She consumes 2-3 times of Herbalife Formula 1 shakes daily. 6 weeks after her knee surgery, she was able to go Bangkok for a holiday with her family. 10th week after her surgery, she went to Bangkok again for an International Herbalife event ~ Asia Pacific Extravaganza. Surprisingly, she recovered in 8 months instead of the predicted 9 months. 8 months after her surgery, her doctor said that her knee is good and strong and she does not have to go back for follow up anymore.
Nowadays, she will still go for rehab to strengthen both of her legs. She only does rehab once per week and she will play badminton once to twice per week. Sometimes, she will cycle and do indoor exercise to strengthen her core muscles and quadriceps.
As a bonus, she has lost 4% of her body fat and gained 3kg of muscle mass. She feels great every single day!
Her previous job was a Senior System Analyst in a local bank. She had no life, had to work at least 12-hours (9am - 9pm) everyday and sometimes even worked past midnight. She felt really tired and had no health. Herbalife not only made her healthier, it has also helped her become a better person and have big dreams. She can also help people fulfill their dreams too! She feels that she has a purpose in life now. She saw what she was looking for in her life in her first Asia Pacific Extravaganza in 2011 in Bangkok.
She wants to bring this wonderful nutrition and a healthy and active lifestyle around the world.
Posted by Genevieve Ong on Tuesday 25 February 2014
Here is a quiz for us to gauge our risk for heart attack or stroke.
Give yourself the number of points indicated for each "yes" answer. Don't give yourself any points if your answer is "no".
1. Are you male? (+2)
2. Have you ever been diagnosed with a heart condition? (+2)
3. Has anyone in your family ever been diagnosed with a heart condition? (+2)
4. Calculate your body mass index (BMI).
BMI =
(bodyweight in kg)
(bodyheight in meters)2
=
(weight in kg)
(height in meters) * (height in meters)
Is the number between 25 and 29.9 (overweight category)? (+1)
Is the number 30 or higher (obese category)? (+3)
5. Measure your waist circumference (just above your belly button)?
Women: Is your waist more than 35 inches (88 cm)? (+2)
Men: Is your waist more than 40 inches (102 cm)? (+4)
6. Do you have high blood pressure (greater than 140/90 mmHg)? (+2)
7. do you have diabetes or high blood sugar (greater than 126 mg/dL on a fasting glucose test)? (+2)
8. Is your total cholesterol above 200 mg/dL (2.22 mmol/L)? (+2)
9. Is your HDL cholesterol less than 40 mg/dL (1.0 mmol/L) for men or less than 50 mg/dL (1.25 mmol/L) for women? (+2)
10. Do you eat fish at least two times a week? (-2)
11. Do you get at least five servings of fruits and vegetables a day (A serving is one medium-size fruit, 1 cup (250ml) of raw leafy vegetables, or a 1/2 cup (125ml) of chopped or cooked vegetables.)? (-2)
12. Do you get at least three servings of whole grains daily (A serving is roughly 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked cereal, rice or pasta.)? (-2)
13. Do you eat three servings of nuts a week (A serving is 30g, about what would fit in the palm of your hand.)? (-1)
14. Do you eat butter, red meat, or whole (3.25%) milk two or more times a day? (+1)
15. Do you eat store-bought baked goods or fried fast food on most days? (+1)
16. Do you use vegetable or olive oil for salad dressing or cooking daily? (-1)
17. Do you have an alcoholic drink once or twice a day? (-2)
18. Do you smoke? (+1)
(If you smoke more than a pack a day: +3)
19. If you're a former smoker, did you quit less than 10 years ago? (+1)
20. Are you regularly around secondhand smoke? (+1)
21. Do you exercise 30 minutes a day, or 3 hours a week? (-2)
Your Score
Add up your total points. The lower your number, the lower your risk for heart disease.
Men
Very high risk: Greater than 18
High risk: 10-17
Moderate risk: 4-9
Low risk: Less than 3
Women
Very high risk: Greater than 17
High risk: 10-16
Moderate risk: 4-9
Low risk: Less than 3
*Prevention is always better than cure. (^.<)
Quiz adapted from: Healthy Heart Miracle Diet
Posted by Genevieve Ong on Saturday 8 February 2014
Stretching correctly will increase your flexibility and reduce the risk of injuries.
* Do not stretch if you are injured without the help of a physical therapist. Doing so may result in further injury.
2. Stretch your shoulder
3. Stretch your triceps
4. Stretch your scapulae.
5. Stretch your wrist
6. Stretch your quadriceps
7. Stretch your calves
8. Stretch your hamstrings
9. Stretch your legs fully
10. Do a butterfly stretch
11. Stretch your lower back
Always stretch after you work out. Stretching will ensure you have an optimal circulation of body fluids throughout your system and an adequate flexibility which will prevent your connective tissues to pop when you contract your muscle.
Adapted from: http://www.wikihow.com/Stretch
* Do not stretch if you are injured without the help of a physical therapist. Doing so may result in further injury.
1. Stretch your neck
- Incline your head forward, but do not roll your head from side to side- this is dangerous. Instead, stretch your neck to the left, right, forward and back, but always return to the center first.
- Tilt your head with ear towards shoulder, incline your head backwards and roll your head from left to right, then right to left in a 30 degree motion.
- Be sure that while your head is tilted back, you keep your jaw relaxed and even let your mouth fall open just a bit.
2. Stretch your shoulder
- Put your arm on your chest.
- Grab your forearm with the opposite arm.
- Pull your arm until you feel your shoulder being stretched.
- Push the arm you are stretching the opposite way in order to contract the muscle if you feel that your chest is stretching instead of your shoulder.
3. Stretch your triceps
- Reach up with your right arm.
- Bend your right elbow and put your forearm down behind your head and between your shoulder blades.
- Reach up and grab your right elbow with your opposite arm.
- Pull your elbow towards your head.
4. Stretch your scapulae.
- Extend your arms in front of you.
- Join both hands together and cross fingers.
- Push your arms further and try to push your scapulae in opposite directions.
5. Stretch your wrist
- Hold your arm out.
- Slightly pull back your hand down with your opposite hand.
- Repeat with other hand.
6. Stretch your quadriceps
- Stand up and pull one leg behind you.
- Repeat with other leg.
7. Stretch your calves
- Put your arms up against the wall.
- Bring one leg in towards it while keeping your other leg straight.
- Repeat with other leg.
8. Stretch your hamstrings
- Sit on the floor and put one leg out.
- Reach for it and hold for a few seconds.
- Repeat with other leg, and then do it with both legs.
9. Stretch your legs fully
- Lay flat on your back and extend your legs out
- Grab the back of your thigh
- Pull your leg towards your face
- Don't jerk your leg, it may cause an injury.
10. Do a butterfly stretch
- Sit on the floor.
- Press the soles of your feet together.
- Pull your feet the closest you can.
- Put your hands on your ankles to where your elbows are lined up with your knees.
- Push against your elbows trying to close your legs.
- Push your knees down.
11. Stretch your lower back
- Lie down.
- Bring one leg onto your chest.
- Repeat with your other leg, and then do it with both.
Always stretch after you work out. Stretching will ensure you have an optimal circulation of body fluids throughout your system and an adequate flexibility which will prevent your connective tissues to pop when you contract your muscle.
Adapted from: http://www.wikihow.com/Stretch
Posted by Genevieve Ong on Friday 24 January 2014
Herbalife is committed to advancing nutrition science. Our in-house staff of scientists and researchers evaluate new ingredients, investigates new delivery methods, and develop new products. We also awarded grants to leading universities to support and conduct advanced research that might one day be the basis for an innovative new product to help you achieve a healthy lifestyle.
We conduct clinical studies to investigate different aspects of nutrition. Three clinical studies have been completed at leading universities in the U.S. and Germany that show the effectiveness of our products.
Louis Ignarro, Ph.D (Nobel Laureate)
Nutrition and Scientific Advisory Boards
Louis Ignarro, Ph.D., is a member of Herbalife's Nutrition and Scientific Advisory Boards (NAB, SAB). The NAB is made up of leading experts around the world in the fields of nutrition and health who educate and train Herbalife independent distributors on the principles of nutrition, physical activity and healthy lifestyle.The SAB advises the company on advancements in the field of nutrition science.
Dr. Ignarro has made exceptional contributions to science. He received the Nobel Prize® for his groundbreaking research on Nitric Oxide and its range of benefits to the human body. His work has since led to additional research by scientists around the globe on nitric oxide. As tireless researcher, he has continued to push the boundaries of science even further. The result is a unique formulation of ingredients based on Cellular Nutrition® that optimizes production of health-enhancing Nitric Oxide in the body - Niteworks®, developed in partnership with Herbalife International, the world leader in herbal & nutritional supplements for 23 years. After working with Herbalife to develop NiteworksTM, a dietary supplement designed to boost the body's own production of nitric oxide, Ignarro became a member of the Company's Scientific Advisory Board.
Dr. Ignarro is currently a distinguished professor of pharmacology at the UCLA School of Medicine's Department of Molecular and Medical Pharmacology in Los Angeles, which he joined in 1985. Before relocating to California, he was a professor of pharmacology at Tulane University School of Medicine, New Orleans, for 12 years. Previously, Ignarro was a staff scientist, research department, for the pharmaceutical division of CIBA-GEIGY Corporation in New York.
Dr. Ignarro has published numerous articles on his research. In addition to the Nobel* Prize, he also received the Basic Research Prize of the American Heart Association in 1998, in recognition of his outstanding contributions to the advancement of cardiovascular science. That same year, he was inducted into the National Academy of Sciences and the following year, into the American Academy of Arts and Sciences.
Among his many distinctions, Dr. Ignarro was inducted into the National Academy of Sciences and the American Academy of Arts and Sciences in 1999. He received the Basic Research Prize of the American Heart Association for his outstanding contributions to the advancement of cardiovascular science. He is also the founder and president of the NITRIC OXIDE Society, as well as founder and editor-in-chief of the scientific journal NITRIC OXIDE Biology and Chemistry. Dr. Ignarro holds a B.S. in pharmacology, Columbia University, 1962, and a Ph.D. in pharmacology, University of Minnesota, 1966. He also received a postdoctoral fellowship in chemical pharmacology from National Institutes of Health in 1968.
*The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse Herbalife® products.
We conduct clinical studies to investigate different aspects of nutrition. Three clinical studies have been completed at leading universities in the U.S. and Germany that show the effectiveness of our products.
Louis Ignarro, Ph.D (Nobel Laureate)
Nutrition and Scientific Advisory Boards
Louis Ignarro, Ph.D., is a member of Herbalife's Nutrition and Scientific Advisory Boards (NAB, SAB). The NAB is made up of leading experts around the world in the fields of nutrition and health who educate and train Herbalife independent distributors on the principles of nutrition, physical activity and healthy lifestyle.The SAB advises the company on advancements in the field of nutrition science.
Dr. Ignarro has made exceptional contributions to science. He received the Nobel Prize® for his groundbreaking research on Nitric Oxide and its range of benefits to the human body. His work has since led to additional research by scientists around the globe on nitric oxide. As tireless researcher, he has continued to push the boundaries of science even further. The result is a unique formulation of ingredients based on Cellular Nutrition® that optimizes production of health-enhancing Nitric Oxide in the body - Niteworks®, developed in partnership with Herbalife International, the world leader in herbal & nutritional supplements for 23 years. After working with Herbalife to develop NiteworksTM, a dietary supplement designed to boost the body's own production of nitric oxide, Ignarro became a member of the Company's Scientific Advisory Board.
Dr. Ignarro is currently a distinguished professor of pharmacology at the UCLA School of Medicine's Department of Molecular and Medical Pharmacology in Los Angeles, which he joined in 1985. Before relocating to California, he was a professor of pharmacology at Tulane University School of Medicine, New Orleans, for 12 years. Previously, Ignarro was a staff scientist, research department, for the pharmaceutical division of CIBA-GEIGY Corporation in New York.
Dr. Ignarro has published numerous articles on his research. In addition to the Nobel* Prize, he also received the Basic Research Prize of the American Heart Association in 1998, in recognition of his outstanding contributions to the advancement of cardiovascular science. That same year, he was inducted into the National Academy of Sciences and the following year, into the American Academy of Arts and Sciences.
Among his many distinctions, Dr. Ignarro was inducted into the National Academy of Sciences and the American Academy of Arts and Sciences in 1999. He received the Basic Research Prize of the American Heart Association for his outstanding contributions to the advancement of cardiovascular science. He is also the founder and president of the NITRIC OXIDE Society, as well as founder and editor-in-chief of the scientific journal NITRIC OXIDE Biology and Chemistry. Dr. Ignarro holds a B.S. in pharmacology, Columbia University, 1962, and a Ph.D. in pharmacology, University of Minnesota, 1966. He also received a postdoctoral fellowship in chemical pharmacology from National Institutes of Health in 1968.
*The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse Herbalife® products.
David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Chairman, Nutrition & Scientific Advisory Boards United States.
David Heber, M.D. serves as chairman of Herbalife's Nutrition Advisory Board made up of leading health and nutrition experts, and the company's Scientific Advisory Board comprised of world-renowned scientists whose work furthers the field of nutrition science. The boards support the company's internal product development team by providing expertise on obesity and human nutrition and educating and training Herbalife independent distributors on the principles of nutrition, physical activity and healthy lifestyle.
Heber's main research interests are obesity treatment and nutrition for cancer prevention and treatment. He is the director of the Centre for Human Nutrition at the University of California, Los Angeles*. Heber has been on the faculty of the UCLA School of Medicine since 1978, and is currently professor of medicine and public health and the founding chief of the division of clinical nutrition in the department of medicine.
He directs the National Cancer Institute (NCI) funded clinical research unit and the National Institutes of Health (NIH) nutrition and obesity grants at UCLA. For five years, he also directed the NIH-funded UCLA Centre for dietary supplement research in botanicals.
Heber is included in "The Best Doctors in America" and "Who's Who in America." In addition to writing over 70 peer-reviewed scientific articles and two professional texts, he has also written four books.
Heber holds a B.S. in chemistry, Magna Cum Laude, UCLA, 1969; M.D. from Harvard Medical School, 1973; and Ph.D. in Physiology, University of California, 1978. He is board certified in internal medicine and endocrinology and metabolism by the American Board of Internal Medicine and in clinical nutrition by the American Board of Nutrition.
* The University of California as a matter of policy does not endorse specific products or services. Dr. Heber's credentials as a Professor are for identification purposes only.
Luigi Gratton, M.D., M.P.H.
Vice President, Medical Affairs and Education
As vice president, medical affairs and education, Luigi Gratton, M.D. coordinates the strategic management and direction of Herbalife's Nutrition Advisory Board to ensure Distributors have a thorough understanding of products, ingredients and their benefits. In addition, he manages the day-to-day operations of the Medical Affairs and Education Department, assuring all Distributor and medical inquires receive a quick and accurate response.
Gratton, a physician specialist in family medicine and clinical physician at the UCLA Center for Human Nutrition in the risk factor obesity program, works closely with Distributor trainers around the world to ensure the dissemination of accurate product information. He also speaks at major Herbalife events, enhancing Distributors' knowledge about Herbalife products.
He has written numerous articles on nutrition and obesity and has appeared on television speaking on nutrition anti-aging medicine, sports nutrition and other medical topics.
Gratton earned an undergraduate degree in science and a masters in public health from University of California, Los Angeles. He was awarded a medical degree from Mount Sinai Medical School of New York University and fulfilled his residency in family medicine at Los Angeles County Hubert Humphrey Family Medicine Center. He completed a postdoctoral fellowship in clinical nutrition at the David Geffen School of Medicine at UCLA.
Posted by Genevieve Ong on Friday 24 January 2014
Subscribe Now!