Mukasurat : WEIGHT MANAGEMENT
Mukasurat : WEIGHT MANAGEMENT
kata aluan pengerusi
Kandungan
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Introduction To Weigth Management ms.
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Managing Your Weight During Pregnancy ms.
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Aktiviti Unit : Weight Management ms.
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Burning Calories With Everyday Activities ms.
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Tips Kurus Ramadhan ms.
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Informasi Graik : Raya Workout ms.
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Informasi Graik : Indeks Jisim Tubuh BMI ms.
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Recommended Treatment Options For Diferent Levels of BMI and Other Risk ms.
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Gambar Aktiviti Aktiviti Hospital Bentong ms.
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Gambar Sekitar Landskap Hospital ms.
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-Mukasurat : WEIGHT MANAGEMENT
WEIGHT MANAGEMENT
What is weight management?
Weight management is a long
-
term approach to a healthy lifestyle. It includes a balance of
healthy eating and physical exercise to equate energy expenditure and energy intake.
Develop-ing healthy eatDevelop-ing habits while usDevelop-ing tips that will keep us fuller longer can be useful tools in
weight management.
How to practice weight management?
Here are some more dos and don’ts of mindful eating for
weight management:
• Don’t eat at buffets where overeating and multiple portions
are encouraged.
• Do ask for a to-go box and take home half of your
restau-rant entree to create a more reasonable meal portion when
dining out.
• Don’t eat in dark places where it is difficult to visually
esti-mate the amount eaten.
• Do eat on salad plates to make your portions appear larger.
• Don’t snack from family-size bags of snacks.
• Do place snacks onto a plate to be accountable for your portion size.
Below, 12 tricks from dietitians and successful dieters who were able to lose and weight and
keep if off.
1.
Build more lean muscle.
Maintain, or even increase, your metabolism by continuing
to build lean muscle. "Muscle has a higher metabolism than fat does," explains Emily Banes,
RD, clinical dietitian at Houston Northwest Medical Center. If you don't yet train with weights,
add this type of exercise to your overall program now. If you do, increase the amount of weight
you're working with to keep yourself challenged.
2.
Fight off hunger with more filling foods.
A three-year University of Pittsburgh study of
284 women between the ages of 25 and 45 found that those who avoided weight gain the best
were the ones whose meals kept them feeling full. "Keeping that feeling of fullness can be done
with foods high in fiber — think fruits and vegetables, whole grains, and lean protein," says
Jen-na Anding, PhD, RD, of the department of nutrition and food science at Texas A&M University in
College Station, Texas.
3.
Avoid temptation.
The University of Pittsburgh study also found that women who
best controlled their weight were good at resisting the temptation to binge on forbidden treats.
This doesn't mean never indulging in a gooey dessert again, but rather picking — and limiting —
your moments. There are many ways to avoid daily temptations, including planning ahead when
eating out, eating out less, and banning your worst weaknesses from the house.
4.
Count calories.
Another hallmark of successful weight maintenance, according to
the University of Pittsburgh study, is regularly counting calories. Use a journal such as My
Calo-rie Counter to keep a running total throughout the day if that helps you keeps track of caloCalo-rie
consumption. In the weight-control survey, the women who were most successful at less than
1,800 calories a day and limited fat intake.
Mukasurat : WEIGHT MANAGEMENT
5.
Plan your meals in advance.
A maintenance diet has a lot of the same components
as a weight-loss diet. Having a meal-by-meal plan that you can stick to, although it has more
calories than your diet plan did, can act as a guide to keep you on track.
6.
Consider adding minutes to your exercise plan.
Experts recommend at least 30
minutes of physical activity five days a week, but emphasize that the more you exercise, the
better able you are to maintain a weight loss. Participants in the weight control survey walked
for at least 60 minutes daily — or burned the same calories with other activities — so aim for
60 to 90 minutes of physical activity every day.
7.
Measure your portions.
According to a Center for Disease Control (CDC) study of
more than 4,000 U.S. adults, the biggest factors in success were measuring portions and fats,
the most caloric foods, in particular. This doesn't mean you have to carry a food scale
every-where you go, but using it as often as possible at home will teach you how to eyeball portion
sizes at restaurants and immediately know how much to eat, and how much to take home in a
doggie bag.
8.
Weigh yourself daily.
The same CDC study reported that people who weigh
them-selves once a day are twice as successful at keeping off lost weight as those who don't step
on the scale as often. Daily weigh-ins, which can be discouraging when you're on a diet, can
be a boon during maintenance; they let you see, and stop, any slow creep upward as soon as
it happens.
9.
Include dairy in your diet.
According to a study of 338 adults, those who ate three
or more servings of low-fat dairy daily were
more likely to keep off the weight than those
who ate one serving or less. For women in
particular, this has the additional benefit of
improving bone health.
10.
Let your plate be your guide.
When you
can't count calories or measure portions
accu-rately, Banes recommends using the "plate
method" as a way to control the amount you're
eating. A great tip for dieters, it works just as
well for people on a maintenance plan. Simply
put, when you serve yourself using this method,
at least half your plate should be vegetables
and the remaining space should be divided
evenly between lean protein and whole grains.
If you go back for seconds, limit yourself to vegetables, fruit or low-fat dairy.
11.
Watch less TV.
In the National Weight Control Registry Survey, dieters who
watched fewer than 10 hours of TV a week were more successful in maintaining weight loss
than those who spent more time vegging out in front of the tube. And less TV time might have
other benefits, too — an analysis from the Harvard School of Public Health found that too
much TV can raise your risk for heart disease, diabetes, and death.
12.
Eat breakfast.
They call it the most important meal of the day for a reason. In the
survey, women who regularly ate breakfast were more successful with long-term weight loss
than those who skipped the first meal of the day. It’s best to eat similar healthy choices
regu-larly (think oatmeal, Greek yogurt, and fresh fruit) and always start out with a good breakfast to
avoid splurging or overeating on special occasions.
BULETIN TERAS /
: INTRODUCTION TO WEIGTH MANAGEMENT
Dari Aisyah radhiallahu'anha, katanya: "Rasulullah s.a.w. (pada suatu ketika) hendak makan sesuatu makanan bersama
enam orang sahabat
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sahabatnya. Lalu datanglah seorang A'rab (penghuni pedalaman negeri Arab), kemudian makan
makanan itu dalam dua kali suap saja. Rasulullah s.a.w. lalu bersabda: "Sesungguhnya saja andaikata orang ini suka
membaca Bismillah (sebelum makannya tadi) nescaya makanan itu dapat mencukupi engkau semua pula (kerana
Mukasurat : WEIGHT MANAGEMENT
MANAGING YOUR WEIGHT GAIN DURING PREGNANCY
Most women should gain somewhere between 25 and 35 pounds during pregnancy. Most
women will gain 2 - 4 pounds during the first trimester, and 1 pound a week for the rest of the
pregnancy. Through the entire pregnancy:
Overweight women need to gain less (6 - 9 kilograms or less, depending on their
pre-pregnancy weight).
Underweight women will need to gain more (12– 18 kilograms).
You should gain more weight if you are having more than one baby. Women having twins
need to gain 16 - 24 kilograms.
A balanced ,nutrient-rich diet, along with exercise, is the basis for a healthy pregnancy. For
most pregnant women, the right amount of calories is:
1,800 calories per day in the first trimester
2,200 calories per day in the second trimester
2,400 calories per day in the third trimester
What's Causing the Weight Gain?
Much of the weight that you gain during pregnancy is not fat, but is related to the baby. Here is
a breakdown of how 35 pounds add up:
Baby: 3 - 4kg
Some women are already overweight when they get pregnant. Other women gain weight too
quickly during their pregnancy. Either way, a pregnant woman should not go on a diet or try to
lose weight during pregnancy.
It is better to focus on eating the right foods and staying active. If you do not gain enough
weight during pregnancy, you and your baby may have problems.
Still, you can make changes in your diet to get the nutrients you need without gaining too
much weight. Talk to your doctor of midwife to get help with planning a healthy diet.
Here are some healthy eating tips should help you get
start-ed.
Healthy choices:
Fresh fruits and vegetables make good snacks. They are full
of vitamins and low in calories and fat.
Eat breads, crackers, and cereals made with whole grains.
Choose reduced-fat dairy products. You need at least four
servings of milk products every day. However, using skim,
1%, or 2% milk will greatly reduce the amount of calories
and fat you eat. Also choose low-fat or fat-free cheese or
yogurt.
Mukasurat : WEIGHT MANAGEMENT
Foods to avoid:
Naturally sweetened is better than foods and drinks with added sugar or artificial
sweeten-ers.
Food and drinks that list sugar or corn syrup as one of the first ingredients are not good
choices.
Many sweetened drinks are high in calories. Read the label and watch out for drinks that
are high in sugar. Substitute water for sodas and fruit drinks.
Avoid junk-food snacks, such as chips, candy, cake, cookies, and ice cream. The best way
to keep from eating junk food or other unhealthy snacks is to not have these foods in your
house.
Do not add salt to foods when cooking. Salt causes your body to retain water.
Go light on fats. Fats include cooking oils, margarine, butter, gravy, sauces, mayonnaise,
regular salad dressings, sauces, lard, sour cream, and cream cheese. Try the lower fat
versions of these foods.
Eating out:
Knowing the amount of calories, fat, and salt in your food can help you eat healthier.
Most restaurants have menus and nutrition facts on their websites. Use these to plan
ahead.
In general, eat at places that offer salads, soups, and vegetables.
Avoid fast food.
Cooking at home:
Prepare meals using low-fat cooking methods.
Frying foods in oil or butter will increase the calories and fat of that meal.
Baking, broiling, grilling, or boiling are healthier, lower-fat methods of cooking.
Exercise:·
Moderate exercise, as recommended by your health care provider, can help burn extra
calories.
Walking or swimming are generally safe, effective exercises for pregnant women.
Be sure to talk to your health care provider before starting an exercise program
BULETIN TERAS /
: MANAGING YOUR WEIGTH DURING PREGNANCY
Central obesity is associated with higher risk of getting cardiovascular disease it is
defined as waist circumference ≥ 90 cm in males and ≥ 80 cm in females.
+
Any two of the following
Increased triglycerides ≥ 150 mg/dl (1.70 mmol/L)
reduced HDL cholesterol <40 mg/dl in males and < 50 mg/dl in females.
raised blood pressure systolic bp ≥ 130 mm Hg and diastolic bp ≥ 85mm Hg.
raised fasting plasma glucose ≥ 100 mg/dl.
Mukasurat : WEIGHT MANAGEMENT
AKTIVITI
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AKTIVITI ANGGOTAKERJA UNIT REKOD PERUBATAN DALAM USAHA UNTUK MENGEKALKAN
KECERGASAN MINDA, FI)KAL DAN MENGAWAL BERAT BADAN :
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Me ertai Se a ro ik peri gkat Hospital Be to g terdahulu dilaksa aka pada seiap Ju aat, er ula ja . pagi sehi gga . pagi,
ke udia
a ditukar kepada ja . / . peta g sehi gga . / . peta g . I struktor : P . Rozia a Bi i Ah ad Tajuddi ..JOM SIHAT
CERGAS..
Me ertai Se a ro ik peri gkat daerah Be to g a g dia jurka oleh U it Ka ala Pe akit Tidak Berja gkit, Peja at Kesihata Be to g
pada seiap ula hari Ju aat, i ggu ke-
er ula ja . pagi sehi gga . pagi
Me gadaka sesi tazkirah dari Ketua U it & seora g a ggotakerja e gikut gilira , a aa Al-Qura sekura g-kura g a a at se ara
erterusa , serta doa pe utup u tuk e upuk se a gat i taka Allah & Rasul, ikhlas da a a ah dala ida g tugas, e jaga lidah
serta ilai-
ilai ur i a g lai . Se ara idak la gsu g, ia oleh e ga al e osi serta e ga al tahap kesihata e tal, ke erdasa akal
serta e ga al erat ada se ara idak la gsu g kera a kada g kala stress oleh e e a ka kege uka kera a kuat aka aki at
stress a g idak terka al…
Kesi pula
a, e ga al erat ada uka sahaja difokuska elalui aki ii ke ergasa izikal/jas a i sahaja, alah eli atka i da
da roha i. Wallhua la ..
“Bersa gka aik sesa a kita
Jauhi dari hasad da de gki
Pe gurusa erat ada perlu dijaga
Ja ga e esal di ke udia hari “
Sekia , teri a kasih..Moho aaf jika ada kekhilafa .. SELAMAT MENYAMBUT RAMADHAN AL MUBARAK, BERSAMA KITA JADIKAN
RAMA-DHAN
H INI LEBIH BAIK DARI RAMADHAN TERDAHULU..IN SHA ALLAH..
Mukasurat : WEIGHT MANAGEMENT
a i iies like joggi g or sports.
"NEAT" a i iies i lude thi gs like alki g or ridi g a ike for tra sportaio , t pi g o the o puter, orki g i the
Bur i g Calories: Totali g the Bur
"NEAT" alories a reall add up — a d fat.
Mukasurat : WEIGHT MANAGEMENT
20 Tip Kurus Ramadhan1-5: TIP MUDAH SAHUR : Amalan bersahur sunnah Nabi S.A.W. Ia penting untuk bekalkan anda dengan tenaga dan nutrisi untuk hadapi cabaran puasa.
1 Karbo Kompleks Pastikan karbohidrat kompleks menjadi pilihan diet anda semasa bersahur. Kenapa? 1. Karbohidrat kompleks bekalkan sumber tenaga yang lebih perlahan dan lebih mengenyangkan. 2. Contoh sumber: Roti perang, nasi perang atau nasi putih yang ada serat dan rendah GI (glycemic indeks)
2 Elak Garam Garam adalah penyerap atau penyimpan air. Ya betul ia penting untuk kurangkan dehydra-tion semasa bersukan tapi dalam keadaan berpuasa, pengambilan sumber makanan bergaram seperti
biskut, kicap, masakan bergoreng etc ia lagi cepatkan dehyration dan akan buat anda cepat berasa haus
3 Target Kalori: dalam 500kcal Secara purata, target pengambilan kalori untuk
hidangan sahur should be dalam lingkungan 500kcal. Pastikan ada sumber protein dan karbohidrat berserat. Contoh hidangan: • Segenggam nasi, lauk ayam, sahur dan air • Roti perang 2x keping + sapu, tuna ikan dalam sos tomato (awas sos-sos biasa tinggi garam) • 1x mangkuk cereal berserat + susu lemak rendah
4 Elak Kafein Kafein dalam minuman seperti teh tarik, teh hijau, Nescafe, kopi, milo dan lain-lain adalah diuretik - kualiti
yang memaksa badan buang air. Ini lagi mempercepatkan dehydration semasa berpuasa. Nota: Kandungan kafein dalam setiap minuman berbeza-beza (rujuk gambarrajah). Jadi kalau nak minum Milo (contohnya)
tidaklah menjadi masalah yang besar tapi kalau boleh, kurangkan kuantiti pengambilan
5 Air: Minum banyak ke sikit? Jangan minum banyak sangat! Lagi banyak anda minum, lagi cepat badan akan membuangnya dan lagi lah cepat anda anda berasa haus. Sebagai panduan: • Jumlah: 2-3 gelas sederhana dah
cukup. • Suhu: Paling baik yang suam. Kalau yang ais pun boleh tapi pagi-pagi buta, badan agak terkejut dengan
air ais. • Jenis? Kalau nak air manis pun, jangan lebihkan dari air kosong. Contoh: 1 gelas manis, 2 gelas air kosong.
6-10: TIP BERBUKA : Seronoknya berbuka puasa tapi janganlah menikmati jamuan dan buffet-buffet sehingga lupa dunia.
6 Bermula dengan kurma tapi... Kurma istimewa dengan gabungan gula ringkas (tenaga cepat) dan serat (tenaga lebih lama) untuk bolehkan anda solat Maghrib terlebih dahulu sebelum makan betul2. Kurma juga kaya dengan potassium untuk bantu stabilkan bendalir badan setelah berpuasa
sehari.
7 The 20 minit Rule Dari suapan kurma semasa berbuka sehingga berasa kenyang ambil masa 20minit. Kalau anda belasah makanan sepanjang 20minit, barangkali besar anda akan makan berlebihan. Jadi makan dulu dan faham bahawa kenyang datang kemudian (selepas lebih-kurang 20mini) Sunnah Nabi S.A.W pun menyatakan
“berhenti makan sebelum kenyang.
8 Target Kalori: dalam 700kcal Target pengambilan kalori untuk berbuka dalam lingkungan 700kcal. Tapi tak kira betapa sedap kuih-muih dan manis-manisan yang disediakan, bermula lah dengan hidangan yang seimbang
untuk kawal nafsu makan dan elak makan berlebihan: 1. Pilih segenggam sumber karbohidrat: nasi, bihun, kentang, mee, roti dll. 2. Pilih sumber protein yang berkualiti seperti ayam, ikan, tofu, daging dll. 3. Pilih sumber serat seperti sayur, kekacang, buahbuahan dll 4. Last sekali baru makan sikit kuih & manis-manisan.
9 Tiga Jenis Air Semasa berbuka, saya selalu ada tiga jenis air. 1. Air panas: Ini biasa untuk berbuka. Ini untuk bantu “panaskan” sistem penghadaman yang telah berehat lebih kurang 12jam.Tapi tak lah panas mendidih. 2. Air kosong: Ya untuk dahaga lah kan dan ia tidak berka-lori.Apa-apa pun tak perlu terus belasah 3-4 gelas air - nanti buncit perut dan tak selesa. Take it slow and easy. 3. Air manis: Untuk air manis,
nasihat saya, minum last sekali. Ini untuk nafsu tapi kalau berlebihan, kalori pun berlebihan,
10 Kalau nak bersenam selepas berbuka? Stick to makanan dan minuman mudah hadam (elak solid foods), jangan makan banyak sangat dan tunggu dalam 10-20 minit sebelum mulakan senaman. Contoh: Kurma 2x, air suam, maybe 100Plus dan whey protein (ia protein mudah hadam)
World class athletes pun ada off-season jadi tak salah untuk shut-off from segala activity kecergasan dan fokus mungkin beri lebih tumpuan
kepada amalan rohani bulan Ramadhan
13 Senaman HIGH Intensity boleh? Saya tidak galakkan anda lakukan senaman high intensiti seperti HIIT, Tabata, competitive sports, high intensity cardio dalam keadaan puasa. Penting! Senaman intensiti tinggi tanpa air sememangnya bahaya dan boleh akitbatkan pelbagai risiko kecederaan, pengsan, serangan jantung dan masalah yang tidak berbaloi. Please utamakan keselamatan diri
14 Jadi bila nak buat HIIT atau weight training? Hanya selepas berbuka puasa. Rujuk kepada tip #10 kalau nak bersenam terus selepas berbuka. Kalau anda berpuasa dengan makanan yang agak berat, anda boleh lakukan HIIT atau weight training dalam 6090min selepas berbuka.
15 Terawih tu boleh kira “senaman” tak? Yes ia bakar kalori (mungkin sehingga 200-300kcal bergantung
kepada durasi dan suhu masjid/surau) tapi objektif utama solat terawih tu bukanlah sebagai aktiviti kecer-gasan. Tapi disamping pahala ia tetap bantu kesihatan jasmani dan rohani lagi-lagi kalau anda berjalan kaki
ke masjid. Bagi saya, ramadhan adalah bulan yang baik untuk fokus kepada aspek kehidupan yang lain (termasuk akhirat), eratkan silaturrahim dan kurangkan stres-stres kehidupan. Wasatiah
16 My own “Moreh” Survival Guide Memang best dan ramai yang suka amalan makan moreh, terutama setelah tunaikan ibadat terawih. Tapi jangan jadikan moreh itu “more” semata-mata dan rosakan usaha bulan ramadhan untuk baiki kesihatan. Jadi berikut adalah my own survival
guide untuk elak makan berlebihan: Step 1: Bermula dengan hidangan yang agak sihat seperti cereal + low fat milk, kekacang etc. Step 2: Lobak merak sebatang. Ia berkalori rendah, high in fiber dan mengenyangkan Step 3: Makan 2-3 biji kurma Step 4: Baru lah makan biskut, aiskrim atau
kek sedikit. Pastikan ini last kalau tak, pasti makan berlebihan. Sasaran kalori dalam 300-400kcal. So dengan sahur (500kcal) aftar iftar (700kcal),
Mukasurat : WEIGHT MANAGEMENT
11-14: TIP SENAMAN : Bersenam dalam bulan puasa tidak semudah hari lain. Sesuaikan panduan berikut dengan objektif dan kemampuan diri sendiri.11 Waktu terbaik bakar lemak? Dalam 1jam sebelum berbuka dengan senaman intensiti rendah (heart rate tidak melebihi 65% kadar maksi-mum) seperti slow jog atau brisk walk (iktu kemampuan individu). Panduan: Untuk pastikan anda dalam lingkungan 65% heart rate, pastikan anda berasa beban senaman tapi masih boleh bercakap dengan orang sebelah tanpa tercunggap-cunggap.
12 Tak nak senam boleh? Ok jugak tu. Saya sendiri biasa akan kurangkan senaman atau berhenti terus bersenam sepanjang bulan ramadhan. Ini untuk rehatkan badan yang aktif sepanjang tahun dan membolehkan badan baiki segala wear-ntear. Ingat:
17-20: LAST TIPS : OMG raya dah dekat tapi baju still tak muat? No problem! Berikut ada beberapa “last” tips untuk kurang 3-4kg sebelum raya!
17 Kurang 3kg dalam 3 hari? Untuk kurangkan 3kg dalam 3 hari. Secara ringkas, anda boleh cuba: • elak karbohidrat tapi lebih serat • tingkatkan air kosong • detox juices (high fiber) • kurangkan garam • tingkatkan potassium • tingkatkan aktiviti peluh • jemur diri (bakar lemang or gotong royong outdoor) • HIIT selepas berbuka puasa.
18 Sweat Sweat Sweat sebelum raya! Tingkatkan pembakaran kalori dan berpeluh dengan aktiviti last kopek raya: • Gotong-royong, hiasan raya, alih perabot • Bakar lemang (but hati -hati ya) • Bantu masak, buat biskut raya etc • Kampung HIIT Workout.
19 Fashion & Photo Quick Guide untuk kelihatan “lebih kurus”: Kalau terlalu lewat pun, berikut adalah quickie fashion guide untuk kelihatan lebih langsing di hari raya! Fashion: 1. Black! Baju warna gelap tidak menampakkan garis-garis baju dan badan kelihatan lebih
slim. 2. Elak corak horizontal. Corak menegak lebih slimming. 3. Tumit tinggi: Untuk ladies, kasut bertumit tinggi “panjangkan” tubuh badan anda. Photo & Selfies: 1. Jangan ambil
gambar dari bawah (nanti ada double chin). Pastikan selfie pun dari sudut tinggi ke bawah. 2. Chin up, forward & jangan hadap straight ke camera (bagi angle sikit) untuk elak double chin. 3. Pose dengan satu kaki ke depan. Ini bantu “slantingkan” badan dan beri ilusi bentuk badan yang lebih kurus. 4. Group shot: Berdiri tengah-tengah tapi slightly di belakang orang yg di sisi anda.
20 RAYA KAMPUNG : HIIT WORKOUT Sudah di kampung tapi nak squeeze out satu sessi senaman lagi?
17-20: LAST TIPS : OMG raya dah dekat tapi baju still tak muat? No problem! Berikut ada beberapa “last” tips untuk kurang 3-4kg sebelum raya!
17 Kurang 3kg dalam 3 hari? Untuk kurangkan 3kg dalam 3 hari. Secara ringkas, anda boleh cuba: • elak karbohidrat tapi lebih serat • tingkat-kan air kosong • detox juices (high fiber) • kurangtingkat-kan garam • tingkattingkat-kan potassium • tingkattingkat-kan aktiviti peluh • jemur diri (bakar lemang or gotong royong outdoor) • HIIT selepas berbuka puasa.
18 Sweat Sweat Sweat sebelum raya! Tingkatkan pembakaran kalori dan berpeluh dengan aktiviti last kopek raya: • Gotong-royong, hiasan
raya, alih perabot • Bakar lemang (but hati-hati ya) • Bantu masak, buat biskut raya etc • Kampung HIIT Workout.
19 Fashion & Photo Quick Guide untuk kelihatan “lebih kurus”: Kalau terlalu lewat pun, berikut adalah quickie fashion guide untuk kelihatan lebih langsing di hari raya! Fashion: 1. Black! Baju warna gelap tidak menampakkan garis-garis baju dan badan kelihatan lebih slim. 2. Elak
corak horizontal. Corak menegak lebih slimming. 3. Tumit tinggi: Untuk ladies, kasut bertumit tinggi “panjangkan” tubuh badan anda. Photo & Selfies: 1. Jangan ambil gambar dari bawah (nanti ada double chin). Pastikan selfie pun dari sudut tinggi ke bawah. 2. Chin up, forward & jangan hadap straight ke camera (bagi angle sikit) untuk elak double chin. 3. Pose dengan satu kaki ke depan. Ini bantu “slantingkan” badan dan beri ilusi bentuk badan yang lebih kurus. 4. Group shot: Berdiri tengah-tengah tapi slightly di belakang orang yg di sisi anda.
20 RAYA KAMPUNG : HIIT WORKOUT Sudah di kampung tapi nak squeeze out satu sessi senaman lagi? (sila rujuk muka surat 12 bagi Hit WorkOut sambal beraya di kampung)
Mukasurat : WEIGHT MANAGEMENT
Mukasurat : WEIGHT MANAGEMENT
BULETIN TERAS /
: INFORMASI GRAFIK : KIRAAN INDEKS JISIM TUBUH BMI
Mukasurat : WEIGHT MANAGEMENT
Majlis Ja ua Kli ik Pakar Baru
Mesyuarat I duk & Aki ii Aki ii Akreditasi
Aki ii Pe egaha Nya uk Aedes
Mukasurat : WEIGHT MANAGEMENT
BULETIN TERAS /
: AKTIVITI AKTIVITI DI HOSPITAL BENTONG
La ata Persatua PUSPANITA ke Hospital Be to g
Kursus Ka ala I feksi Kursus Ter i ologi
Mukasurat : WEIGHT MANAGEMENT
Kursus As a Ul Hus a
La ata ke De a Bedah OT Ca i
Mukasurat : WEIGHT MANAGEMENT
BULETIN TERAS /
: AKTIVITI AKTIVITI DI HOSPITAL BENTONG
Kursus De o Masaka Kursus Kesela ata Da Kesihata Pekerjaa
