Maintain Your Current Weight, HOW?

Weight management encompasses an array of ways to maintain a current body weight. Weight management is different from weight loss in that you're not trying to shed pounds (which can be challenging). You're just trying to not gain them. Here are some tips. 

1) Be mindful of your weight. 

It's your best feedback for how your lifestyle and diet are affecting your body. A big part of the reason people gain weight is because it happens gradually, and they don't notice until they've gained a significant amount. Balancing energy intake and energy expenditure is the basis of weight management throughout life.

2) Eating a well balanced, healthy diet helps control caloric intake and maximizes vitamin and mineral intake. When your body has all the needed nutrients it requires, your energy levels stay high and you feel good about yourself. All these factors contribute to motivation to maintain a healthy diet, which in turn makes managing your current weight easier.

3) Keep in mind that fluctuations of 1-3 lbs are normal throughout the week or even during the day. 

Do not become obsessive about weighing yourself daily; this mindset can become counterproductive. Because of fluctuations in weight during the week, recommendations say weighing yourself once per week is sufficient to help maintain your weight.

4) Balancing physical activity is imperative to maintaining your current weight. 

 

60 minutes of moderate level exercise, daily, to maintain weight with out weight loss is recommended. Keep in mind that all exercise is beneficial, even if you can not reach the 60 minute goal each day. Try breaking your exercise routine into portions i.e. a few 15 minute walks per day.

 

5) Creating a positive outlook on healthy eating, exercise, and weight will make weight management more effective and enjoyable.

Read More

Don't do list..

• Don’t drink chilled or cooled water in the morning.
• Don’t do exercise constantly. Exercise time should be increased day by day.
• Don’t do work continuously.

Read More

GYM

We will collaborate with Bangi Fitness.

http://www.bangifitness.com/

Read More

LETS WORK OUT WITH VIRUS KURUS

WORK OUT BURN MORE FATS....................U LL BE HEALTHY AND HAPPY

Read More

TUNA BURGER VERSI VIRUS KURUS

1 whole can
some ketumbar
some cili hijau
salt & pepper
1/8 bar of fat free philly cheese
1 egg white

Mix all together and fry on non stick pan.
It's ready to eat!! Try it and you'll love it :)

Read More

MENU PLANNER WITH VIRUS KURUS

• Use ready-to-go menus and shopping lists, or plan your own weekly meals in three easy steps.
• Stretch your food RM with dinner ideas that make ingredients go further and let you plan meals ahead of time!
• From quick to healthy, get dinner ideas that suit your needs, as well as a variety of menus for parties and

Read More

Healthful Ways to Cook Fish

More delicate than meat, fish can dry out easily. To keep moisture in, cook fish quickly over high heat (grilling, broiling, or sautéing) or gently poached in liquid.

---

Grilled Fish

When you're grilling fish, keep a close watch. It only takes a few minutes per side before they're done. If the filets are an even thickness, sometimes they don't even require flipping--they can be cooked through by grilling it on one side only.

• Brush the fish lightly with oil or spray with nonstick cooking spray.
• Place fish near the edge of the grill, away from the hottest part of the fire. (Don't try to lift up the fish right away; it will be stuck to the grill).
• Start checking for color and doneness after a few minutes, once the fish starts to release some of its juices.
• Flip it over when you see light grill marks forming.

Grilled Fish Recipes How to Grill Salmon (Video) Seafood Grilling Plank Grilling

---

Poaching Fish

This gentle cooking method is perfect for seafood. Poaching keeps fish moist and won't mask the delicate flavor of the fish. Traditionally, fish is poached in a court-bouillon--broth made from simmering aromatic vegetables and herbs in water, together with peppercorns and something acidic such as lemon juice, vinegar, or white wine. To poach fish, make your own court-bouillon or simply use vegetable or chicken stock.

• Use a pan big enough to lay each piece of fish down flat.
• Pour in enough liquid to just barely cover the fish.
• Bring the liquid to a simmer, and keep it there.
• If you see any bubbles coming up from the bottom of the pan, it's too hot--the liquid should "shimmer" rather than bubble. The ideal poaching temperature is between 165 and 180 degrees F (74 to 82 degrees C).

Quick Poached Salmon with Dill Mustard Sauce Lemongrass and Citrus-Poached Salmon Poached Tuna Steaks Redfish Court-Bouillon How to Poach Fish (Video)

---

Steamed Fish

Steaming is another gentle cooking method popular in Asian cuisines. It produces a mild-tasting fish that is often paired with a flavorful sauce.

• Rub the fish with spices, chopped herbs, ginger, garlic, and chile peppers to infuse flavor while it cooks.
• Use a bamboo steamer or a folding steamer basket with enough room for each piece of fish to lie flat.
• Pour about 1½ inches of water into the pan.
• Place the steamer over the water, cover the pot, and bring the water to a boil.
• Begin checking the fish for doneness after 10 minutes.

China Moon Salmon Steamed Tuna Fish Chinese-Style Steamed Fish Steamed Fish with Ginger Florns' Chinese Steamed Fish

---

Broiled Fish

When the weather's not right for grilling, try broiling instead. Broiling is great when you want a fast, simple, hassle-free preparation with delicious results. It gives fish a nicely browned exterior with the convenience of a temperature-controlled heat source. For easy cleanup, line the broiler pan with a piece of foil.

Heavenly Halibut Charbroiled Salmon Yogurt-Marinated Salmon Fillets (Dahi Machhali Masaledar) E-Z Marinated Swordfish Torsk (Cod Fillets)

---

Baked Fish

Baking fish allows you to get the satisfying crunch of fried fish without all the fat. Just because it's baked, though, doesn't mean it's healthy: watch the amount of butter, oil, mayonnaise, or cheese called for in the recipe.

Dijon Crusted Halibut Crab-Crusted Grouper Yin-Yang Salmon Red Snapper Livornese

Read More