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12 Tips On Staying Inspired

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Infographic By: 24slides.com

Difficulties With Losing Visceral Fat

The human body contains two types of fat: subcutaneous and visceral. Subcutaneous fat is located near the surface of the skin, but visceral fat is in the abdominal area where it surrounds the internal organs. While excess fat has a negative effect on your health, visceral fat is especially dangerous. This type of fat that accumulates around the mid-section puts you at greater risk for chronic diseases.

visceral-fats

Visceral Fat Linked To Disease

Visceral fat has been linked to increased risk of cardiovascular disease and type 2 diabetes. In women, excess abdominal fat increases the risk of breast cancer and the possibility of gallbladder issues. In men, the risk of colorectal cancer and sleep apnea goes up when you have a large amount of belly fat. One of the reasons why excess visceral fat is so harmful is its location near the vital organs. Your fat stores release substances such as free fatty acids, which can directly impact the surrounding tissue. Because of its close proximity to the major veins in the body, visceral fat is directly linked with high cholesterol and insulin resistance.

How Much Visceral Fat is Too Much?

Chances are, you have some visceral fat, but it’s really a question of if you have too much. One of the key ways that researchers determine risk factors for excess visceral fat is simply by measuring the waist. Take a tape measure and measure just above your hipbone. Women should have a waist measurement of less than 35 inches and men should have one of less than 40 inches. Having a greater waist circumference indicates an excess concentration of visceral fat and greater risk of health problems.

Difficult To Lose Visceral Fat

Losing visceral fat remains a challenge for most people because fat is an active tissue. Research has demonstrated that abdominal fat cells stimulate hormone production that can affect your health. The main hormone that is stimulated both by stress and visceral fat is cortisol. This hormone triggers the body to create and store visceral fat, while also stimulating hunger. Excess levels of cortisol in the body make it very difficult for people to lose visceral fat. Being in a state of stress leads to increased visceral fat and once this fat exists, the constant stimulation of cortisol production makes losing visceral fat challenging.

Effective Solutions of Losing Visceral Fat

Fortunately, visceral fat can be decreased through dietary and lifestyle changes. Regular physical activity helps to cut down on fat stores while also reducing stress. Yoga and Tai Chi are recommended for stress management. Dietary changes that increase consumption of fruits and vegetables and decrease saturated fat intake have also proven to be effective. Finally, cortisol levels can be reduced by getting enough rest every night, helping to decrease visceral fat stores. Managing these areas helps to lower cortisol levels in the body.

Want to know about your visceral fat level? Contact us today for a body scanning!

9 Ways to Improve Your Sleeping Quality

a lot of people fail to get 7 hours of high quality sleep on a consistent basis. As a result, their health and fitness suffers and they don’t get to realise the full benefit of eating healthy and exercising regularly. Here are some tips to help you make high quality sleep part of your daily routine and listing 9 Ways To Improve Your Sleep Quality.

quality-sleep

1. Sleep in a dark room

Even the smallest among of light can have a big impact on your sleeping quality. So to ensure that you get the best quality sleep possible. turn off all the electronic, light emitting devices in your room to make it as dark as possible.

 

2. Walk daily

Walking everyday is a great way to get some gentle exercise, boost your fitness, burn some calories and get some vitamin D. Exposure to natural light on a daily basis also help to regulate your body sleep cycles and will allow you to fall in to deeper sleep at night

 

3. Read before bed

Reading is a pre-bed activity that engages and focuses on your mind. It allows you to get in a relax state before you sleep and empty your mind of thought. So that when you do finish reading, you’ll drift off with ease.

 

4. Meditate daily

Meditation is another activity that when performed daily can greatly improve the quality of your sleep. It teaches you to naturally relax both your mind and body with ease and then you can apply these techniques to fall in to deeper, more relaxing sleep.

 

5. Exercise regulary

In addition to walking daily, working out rigorously 3-5 times per week can greatly improve your quality of sleep. Studies have shown a strong positive correlation between sleep quality and exercise, with people who exercise at a high intensity enjoying the best quality sleep.

 

6. Limit your caffeine intake

Caffeinated drink such as coffee and tea are an excellent alternative to water that allow you to stay hydrated, boost your alertness and contain plenty of health boosting nutrients. However, consuming too much caffeine can lead to sleep problems such as insomnia and reduce your sleep quality.

Therefore, to ensure that you get good quality sleep, limit your caffeine intake to a maximum of 8 cups per day and try to avoid caffeine completely at least 5 hours before you sleep.

 

7. Have a hot bath

Taking a hot bath before bed has a soothing effect on your body and helps to relax your muscles before you sleep. The rise and fall in body temperature also induces sleepiness and helps you have a more restful sleep.

 

8. Fill up on Magnesium & Zinc

Studies have shown that both magnesium and zinc can improve your sleep quality. To increase your magnesium intake, fill up on nuts and seeds such as almonds, Brazil nuts and pumpkin seeds.

To get more zinc, consume protein rich foods such as beef, cheese, lamb and peanuts. An alternative way to get Magnesium and Zinc is to consume Herbalife F2 Multivitamin & Minerals and Herbalife Calcium Plus.

 

9. Make time to sleep

One final way to have a better night’s sleep is to make it priority. If you don’t make time for sleep in your schedule and treat it as an after thought, then the quality of your sleep will suffer. However, if you create time for sleep in your schedule and stick to it, you’ll find that you wake up feeling much more refreshed.