Weight loss requires two things: burning calories through exercise and cutting them through smart food choices and portion control. In theory, you could create a calorie deficit by spending hours at the gym, but that's not realistic-or much fun. And who wants to live on lettuce leaves? Instead, try these seven everyday moves to drop pounds effortlessly.


1. Fidget
James Levine, MD, of the Mayo Clinic in Rochester, MN, has spent a decade studying the role that everyday movement, or NEAT (nonexercise activity thermogenesis), plays in metabolism. His discovery: People who tap their feet, prefer standing to sitting, and generally move around a lot burn up to 350 more calories a day than those who sit still. That adds up to nearly 37 pounds a year!

2. Keep most meals under 400 calories
Study after study recommends spacing out your meals at regular intervals and keeping them all about the same size. Eating meals at regular intervals has been linked to greater calorie burning after eating, better response to insulin, and lower fasting blood cholesterol levels. When you eat regular meals throughout the day, you're less likely to become ravenous and overeat.

3. Take yourself off cruise control
Increase the intensity of your everyday tasks, from vacuuming to walking the dog, recommends Douglas Brooks, an exercise physiologist and personal trainer in Northern California. "Turn on some music, add in some vigorous bursts, and enjoy the movement," he says.

4. Drink 8 glasses of water per day
Water is not just a thirst quencher--it may speed the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest was due to the work the body did to absorb it. "When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," explains the lead researcher, Michael Boschmann, MD, of University Medicine Berlin. Increasing water consumption to eight glasses per day may help you lose about 8 pounds in a year, he says, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.

5. Step it up--and down
Climbing stairs is a great leg strengthener, because you're lifting your body weight against gravity. In addition to taking the stairs at every opportunity, try stepping up and down on the curb while you're waiting for the bus or filling your gas tank, says Brooks.

6. Use grocery bags as dumbbells
Letting someone else load your groceries or carry your suitcase is an opportunity missed for strengthening and calorie burning, says certified coach Beth Rothenberg, who teaches a class for fitness professionals at UCLA. "Carry your groceries, balanced with a bag in each hand, even if you have to make several trips," she says. "And pack two smaller suitcases instead of one big one, so you can carry them yourself."

7. Eat 4 g of fiber at every meal
A high-fiber diet can lower your caloric intake without making you feel deprived. In a Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss: It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones. To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For to-go snacks, buy fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. One large apple has just as much fiber (5 g) as a cup of raw broccoli.

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jom follow.... hehehehe

firstly, im really-really depressed as i missed the gerhana matahari.. im the only one to post that article in my blog and im the only one who missed it.. how regret im.. so, i've to wait another 10 years maybe to see the gerhana matari.. subhannallah, begitu indah ciptaanNYA...

secondly, im really-really tired to find a new job.. even though its out of my qualification... adakah pada masa kini kita perlu main pintu belakang to get what we need? i've jest knew that some of my friends use that kinda of way to get the job especially in government sector.. kadangkala terfikir juga, sia-siakah aku belajar sampai degree? atau x lakukah degree yang dimiliki.. as FYI, papers recently advertised vacancies which has a relationship with Information Technology... not anymore for accountancy holder..

in the meantime, to apply a job nowadays, applicant must have 2-3 years experience in the course they applied.. so, for those who are not being given any chance to get the job... how could they apply? so how do they gonna have any work experience..?? its all rubbish... xda tolak-ansur.. sometimes, dah dipanggil for interview but suddenly they already got the person to take as a worker.. they just follow the rule to hide their secret agenda and to avoid from being taken any action..

then, company prefer to choose somebody who they think fir their taste.. handsome, pretty, cute, sexy, ada hubungkait dengan somebody yang berpengaruh and somebody who is already recommed by others.. they dun even care of their experience and education level.. as long they satisfied.. thats why we ought to find somebody with high posession but they r too fool about their job task... sebab??? recommended by somebody...

so, for those u already got permenant job, pls..pls appreciated it very much.. u r so lucky to get the job compare to others who already try so hard to get a job.. its very very difficult to survive without any job.. kalau xda job howcome u nak sara ur own life.. takkan for the rest of ur life nak bergantung pada our own parent kan.. nak kawen?? still u got to have a job to earn money for wedding reception.. after kawen pun u used money to survive..

im still fight to get a better job.. permenant job.. i've already apply a million of job, but they respond nothing.. paling tinggi they just called for an interview only... bukan nak menyalahkan takdir, tp begitulah permainan duniawi.. As long as u got power and money u get averything.. if u get nothing, nothing u can get.. thats y i hate being among the politician.. pandai cakap buatnye hurm..
ada habuan ada jalan.. xda ape2 just boleh jalan..

well, today dah masuk 2nd days i've doing nothing.. just spent time by watching marathon fullhouse starting saturday until today which is the last...

so, it's quite boring without doing nothing.. i still jobless since my contract wont get renewed by my selfish x-principal.. its doesnt matter with me as aku percaya rezki ada di mana-mana..


tonite, i decides to spend my time with my friends.. nak pegi wangsa Maju walk.. to have some dinner and bowling.. hehehe, guess what, i've never played bowling before.. its sound weird but its true.. so tonite is my 1st time hehe.. kena be professional.. xnak terlalu teruja... so, tonite aku bolehla snap2 pictures, gossiping, sightseeing, window shopping etc......



currently, aku tgh tgk marathon Fullhouse, drama popular korea tuh.. i even dun know for how many times i did watch it.. ntahla for me, lagu2 dia best, jalan cerita die comedy romantic and for the most pelakon dia handsome and cun.. so dah 3 days non-stop aku tgk,. and today is the finale..

alah.. malam ni aku lupe lg nak tgk korean drama juga "BOYS OVER FLOWER' tp kat 8TV tuh ye translate gi mandarin.. x hebat langsung.. kanpe terlalu addicted sangat dengan korean, taiwanese drama nih.,,,

Pada hari Jumaat, 15hb Jan 2010 nanti, sebuah lagi kejadian gerhana matahari akan berlaku. Kali ini, ia merupakan Gerhana Matahari Cincin yang akan dapat dilihat disepanjang laluan sejauh 300km yang merentasi benua Afrika, kemudian melalui Lautan Hindi di mana gerhana akan berada pada fasa paling lama iaitu 11 m 8 saat.

Kemudian ia akan meneruskan laluannya ke India, Bangladesh, Burma dan berakhir di China.Di Malaysia, hanya Gerhana Matahari Separa sahaja dapat dilihat pada tarikh tersebut.

Kiraan waktu gerhana dari lokasi bandar-bandar utama di malaysia adalah seperti berikut:

Kuala Lumpur
Fasa Sentuhan Pertama (Mula Gerhana): 3:01 PM
Fasa Maksimum (41% Matahari Tertutup):4:26 PM
Fasa Sentuhan Terakhir (Tamat Gerhana): 5:38 PM

Kota Bharu
Fasa Sentuhan Pertama (Mula Gerhana): 3:03 PM
Fasa Maksimum (47% Matahari Tertutup):4:31 PM
Fasa Sentuhan Terakhir (Tamat Gerhana): 5:45 PM

Langkawi (Kuah)
Fasa Sentuhan Pertama (Mula Gerhana): 2:54 PM
Fasa Maksimum (52% Matahari Tertutup):4:27 PM
Fasa Sentuhan Terakhir (Tamat Gerhana): 5:46 PM

Kuching
Fasa Sentuhan Pertama (Mula Gerhana): 3:34 PM
Fasa Maksimum (23% Matahari Tertutup):4:34 PM
Fasa Sentuhan Terakhir (Tamat Gerhana): 5:27 PM

Miri
Fasa Sentuhan Pertama (Mula Gerhana): 3:43 PM
Fasa Maksimum (24% Matahari Tertutup):4:41 PM
Fasa Sentuhan Terakhir (Tamat Gerhana): 5:33 PM

Kota Kinabalu
Fasa Sentuhan Pertama (Mula Gerhana): 3:47 PM
Fasa Maksimum (24% Matahari Tertutup):4:44 PM
Fasa Sentuhan Terakhir (Tamat Gerhana): 5:35 PM

sources : http://www.falak-online.net

Kau cinta pertamaku
Kau cinta terakhirku
Tiada apa yang bisa
Menafikan kasih kita

Kau ayu di mataku
Satu antara seribu
Tiada tara di dunia

Chorus
Mungkin kan terputus di tengah jalan
Mungkin kan terlerai tanpa ikatan
Usah ragu dengan takdir

Kau ayu di mataku
Satu antara seribu
Tiada tara di dunia

Ulang Chorus

Mungkin kita kan berbeza haluan
Berakhirnya cerita percintaan
Segalanya ketentuan Tuhan

Ulang Chorus

Mungkin kita kan berbeza haluan
Berakhirnya cerita percintaan
Segalanya segalanya

Ulang Chorus

Mungkin kita kan berbeza haluan
Berakhirnya cerita percintaan
Segalanya ketentuan Tuhan
Segalanya ketentuan Tuhan

------------------------------------
p/s... tiba2 teringat seseorang yang telah menghancurkan hati ini dan telah menutup pintu hati ini sehingga saat ini

New post on New day Of new Year 2010...

first of all..Selamat Tahu Baru 2010... sudah hampir 10 jam kita meninggalkan tahun 2009 yang penuh dengan pelbagai kisah perjalanan hidup ini..
On this day too, my sister dah pun selamat bertunang dengan jejaka pujaan hati.. TAHNIAH sangat2... dah tertulis jodoh dia dtg dulu daripadaku... mungkin lepas ni giliran aku pulak.. Amin... semoga my sis n oden kekal hingga ke jinjang pelamin and it was a great2 moment... really!!!

So, with this coming r, most of us hope we'll be better than previous.. me too.. aku nak jadi lebih baik dari sebelum ni... lebih baik dari segala aspek... walaupun xsempurna yng penting aku akan berusaha... yang penting "AKU SEDANG INGIN BERCINTA" haha.. sound weird.. but hope there's someone can open my heart.. "HADIRLAH CINTA"

FOR ALL... lets us utilised 2010 and fulfill our dreams and hope..
HAPPY NEWYEAR, LETS THE GAME BEGIN!!!