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  • Jadwal Makan Tubuh: Brawijaya Univeristy)

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    Fithrah Arizqii
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    The document provides recommendations for meal timing, hydration, exercise, and tips for weight loss. It suggests eating heavier meals at 12pm, 8pm, and midnight when digestion is most effective. Light, easily digested meals are recommended from 4am-12pm for "cleaning". Drinking water is advised after waking up, before meals and bathing, and before bed. A minimum of 90-120 minutes of exercise like jogging, walking, swimming or yoga is recommended per week for weight loss. Tips include eating slowly, reducing stress, having breakfast, avoiding starvation, and moderating fried foods. It advocates a lifestyle rather than a diet for long-term weight management through organization and eating smaller, slower portions

    Original Description:

    Just some info and tips for losing weight

    Original Title

    Weight Loss

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    The document provides recommendations for meal timing, hydration, exercise, and tips for weight loss. It suggests eating heavier meals at 12pm, 8pm, and midnight when digestion is most effective. Light, easily digested meals are recommended from 4am-12pm for "cleaning". Drinking water is advised after waking up, before meals and bathing, and before bed. A minimum of 90-120 minutes of exercise like jogging, walking, swimming or yoga is recommended per week for weight loss. Tips include eating slowly, reducing stress, having breakfast, avoiding starvation, and moderating fried foods. It advocates a lifestyle rather than a diet for long-term weight management through organization and eating smaller, slower portions

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    22 views2 pages

    Jadwal Makan Tubuh: Brawijaya Univeristy)

    Uploaded by

    Fithrah Arizqii
    The document provides recommendations for meal timing, hydration, exercise, and tips for weight loss. It suggests eating heavier meals at 12pm, 8pm, and midnight when digestion is most effective. Light, easily digested meals are recommended from 4am-12pm for "cleaning". Drinking water is advised after waking up, before meals and bathing, and before bed. A minimum of 90-120 minutes of exercise like jogging, walking, swimming or yoga is recommended per week for weight loss. Tips include eating slowly, reducing stress, having breakfast, avoiding starvation, and moderating fried foods. It advocates a lifestyle rather than a diet for long-term weight management through organization and eating smaller, slower portions

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Futher info : fithrahar@gmail.

    com (Fithrah Amalia Rizki (pre clinical dietetic of medical faculty of


    Brawijaya Univeristy)
    Source : eatright.com ; journals of dietetic 2009 2014

    JADWAL MAKAN TUBUH


    1. Jam Efektif Tubuh Mencerna Makanan : Jam 12.00 ; 20.00 ; 24.00
    a. Disarankan : Makanan Padat
    2. Jam Efektif Penyerapan dan Pengedaran Zat Gizi : Jam 20.00 04.00
    a. Disarankan : Makanan Biasa/Padat
    3. Jam Efektif Pembersihan : Jam 04.00 12.00
    a. Disarankan : Makanan Ringan + Mudah Cerna (Kayak Bubur,
    pokoknya yg lunak)

    ANJURAN MINUM
    1.
    2.
    3.
    4.

    2 Glasses After Waking Up


    1 Glasses 30 minutes before a meal
    1 Glasess Before taking a bath
    1 Glasses Before going to bed

    ANJURAN OLAHRAGA
    Dalam penurunan berat badan dibutuhkan olahraga minimal 90-120
    minutes per week.
    Dengan anjuran olahraga :
    1.
    2.
    3.
    4.
    5.
    6.
    7.

    Jogging ;
    Jalan cepat ;
    Jalan Langkah panjang ;
    Jumping jack (5 to 10 minutes) ;
    Swim ;
    Yoga ; and
    Grouping sport (basket, bultang, tenis (meja atau lapangan), etc)

    Futher info : fithrahar@gmail.com (Fithrah Amalia Rizki (pre clinical dietetic of medical faculty of
    Brawijaya Univeristy)
    Source : eatright.com ; journals of dietetic 2009 2014

    LIFES HACK
    1.
    2.
    3.
    4.
    5.

    Eating your food slowly will help you lose weight


    Enjoy your food, reduce stress and lead to better digestion
    Always breakfast not berak fast wkwk
    DO NOT STARVING
    Learn to say no to Your GORENGAN

    WEIGHT LOSS BASICS


    1. Lifestyle, not a Diet (kenapa? Cause this is not a short term fix, its away
    of life) *wink*
    2. Get organized, kalo bisa men-struktur life, automatically youll structure
    your eating)
    3. This is the *bit* best part : Eat Small and Slowly

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