Checklist travel

Berikut checklist for travel in Europe:

A. PAKAIAN (bersesuaian dgn musim sejuk)

1. Winter coats - 2 pasang
2. Jeans - 3 pasang
3. Blouse - 6 pasang
4. Sarung tangan - 2 pasang
5. Stoking - 5 pasang
6. Winter boots - 2 pasang
7. Sandle - 1 pasang
8. Shawls - 7 pasang
9. Sweater - 1 pasang
10. Anak tudung - 3 pasang
11. T-shirt - 1 lengan pendek, 2 lengan panjang
12. Seluar tidur - 2 pasang
13. Telekung & travel prayer mat - sepasang

B. TOILETRIES (saiz mini)
* rahsia utk mengurangkan berat bagasi ialah dengan membawa toiletries spt shampoo, ubat gigi, krim kecantikan, lotion dsbnya dalam saiz mini (letak bhn2x tersebut dlm travelling set yg boleh didapati di kedai2x atau farmasi)

1. Shampoo
2. Lotion
3. Soap
4. Lip Balm - melembapkan bibir yg kering
5. Krim
6. Pantyliner dan modes (perempuan shj) ^_*
7. Lipstick
8. Ubat gigi
9. Berus gigi


C. UBAT-UBATAN (mengikut keadaan kesihatan anda)

1. Panadol- 2 papan (16 pil)
2. Woods - 1 kotak : 24 biji
3. Ubat sakit perut
4. Minyak angin

D. UTILITIES

1. Adapter antarabangsa - 1 pc

E. MAKANAN/ MINUMAN (penting!!!)

1. Roti berinti sardin/roti coklat
2. Milo 3 in 1
3. Mushroom sup
4. Chocolate energy bar (item mesti ada) - 5 paket.. utk memberi tenaga semasa dlm perjlnan...
5. Mee maggi cup - 1 pc + maggi paket (tgk keadaan bagasi)
6. Instant food (ibrahim)

(Tips) Staying Motivated

Sometimes you’ll want to skip a workout or you’ll want to eat a whole entire pizza. Weight loss is hard. Whenever I lost motivation, I thought of all the reasons why I wanted to lose weight. Create your own list of reasons why you’d like to lose weight and remind yourself of them often. When you’re about to veer off track, just think of how absolutely healthy, slim, fit, and awesome you’ll be once you reach your ultimate goal weight.

Also, awarding yourself for reaching mini-goals is another great way of motivation (clothes, photoshoot, trip, concert, etc). 

Have a support group. Studies have shown that people who lose weight with others are more successful than people who don’t. If your family and friends aren’t supportive of your weight loss, that’s where tumblr comes in! 

You can also join a fitness class (yoga, dance, swimming, karate, wall climbing… what have you ALWAYS wanted to do?) so you have to work out. If you have some extra cash, invest in a gym membership as well. Or maybe even get a personal trainer? 

Don’t give up if you screw up: you will regret it. A slip up is minor in the whole picture of things. Of course there’s going to be failure, but you have to get back up and keep fighting. It’s hard, but the end effort IS worth it. Years from now, will you be healthy and slim or will you have given up and fallen back into your old unhealthy ways? It’s your choice.

(Tips) Exercise

It is best to exercise at least 4 times a week for at least 30 minutes each time to lose weight. Cardio exercise is what burns fat (anything that gets your heart rate up) and burns calories. That’s where you can subtract calories from your daily intake. Here’s a calories burned calculator. The most effective cardio workouts are running, biking, dancing, and swimming (just to name a few). Aim for at least 15 minutes of cardio each time you work out. 

You should also do some strength training. This can be lifting weights, doing crunches, lunges, squats, pushups, bicep curls… (google for more workouts). Though they burn less calories, they do build muscle. This is important because one pound of muscle takes up less space than one pound of fat, giving the illusion of even more weight loss! Plus muscle burns more calories than fat when you’re sitting still. And muscles will eliminate the skinny-flabby look. 

People who exercise burn more calories simply existing than people who don’t. In essence, working out burns calories, which increases your standing metabolism, burning more calories!

 SO GET OFF YOUR BUM AND MOVE. If you have time to tumblr you have time to work out! 

Remember the times I give are the bare MINIMUM. What I find most effective is 30+ minutes of cardio and 30+ minutes of strength training in one workout, 5 times a week.

(Tips) DIET

The following are some great tips I found while I was losing weight. You can use as many as you like. The bolded ones are the most important
1. Cut out junk/processed food as much as you can.
2. Drink 8 cups of water a day. Water flushes out toxins and keeps you full.
3. No liquid calories! Or cut them down as much as possible. They add up so much without being filling. Water and tea are your new best friends.
4. Eat in moderation. If you want that cookie, have ONE and be done with it. If you eliminate all your favorite foods, you will be more likely to lose self-control and binge. 
5. Are you at a restaurant and don’t know how to eat healthy? Here are some good tips.
6. Whole grains instead of white/enriched grains. Why? Because they don’t have the fibre and nutrients completely stripped from them. Fibre fills you up a lot! 
7. Eat LOTS of fruits and vegetables. They are full of nutrition and very calorie light. 
8. Eat protein. Protein is the most filling of all the macronutrients (carbs, fat, protein). Good sources of protein are chicken, turkey, beef, fish, eggs, legumes, and nuts. Google for more! 
9. Eat slowly. It takes several minutes for the feeling of being full to reach your brain.
10. DO NOT EAT IF YOU’RE NOT HUNGRY. Do not ever feel like you’re obligated to eat anything. 
11. Use a smaller plate. It gives the illusion that you’re eating more food.
12. Measure out what you’re eating. You don’t have to do it every single time you eat something, but do it once so you have an idea of what a serving size actually is. For example, chances are you’re pouring more than a recommended serving of one cup of cereal. 
13. Limit, if not eliminate all “extras” like butter, mayonnaise, ketchup, dressing, added sugar, added oil, etc.
14. Eat breakfast! There have been so many studies done that show that people who eat breakfast lose more weight. It kickstarts your metabolism for the day and you’re less likely to binge later.
15. Don’t eat mindlessly while watching the TV, on the computer, or doing other activity. Be very aware of what you eat.
16. Keep a food journal so you can be accountable.
17. Don’t eat out of a bottomless bag. Scoop one serving into a bowl and eat from that. 
18. WHATEVER YOU DO, DON’T STARVE YOURSELF. Your body will not live on 200 calories a day just because you told it to. There are so many adverse psychological and physical effects of starvation. You will be more likely to be depressed, get an eating disorder,  lose your health, and develop unhealthy habits for the rest of your life. Your body needs energy (food) to survive. Don’t think of food as something you need to eliminate. Food is just food. It’s not your friend, nor is it your enemy.