Summary of my weight loss:
I have loss 18 kg + 25.5 inches with 2 Herbalife shakes + 1 normal meal.
I loss another 1 kg + 24.1 inches after I stopped taking Herbalife shakes.
To date, I have lost a total of 19 kg + 49.6 inches of my body.
I'm currently taking 2-3 normal meals per day.
I'm no longer dependent on Herbalife Shakes for more than 5 years.


Disclaimer:
All Herbalife Food Products are Halal Certified
except for Chocolate Peanut Protein Bar.
Click link for more details.

Copyright:
Please note that all photos and text is solely own by ADIEHA and can only be used with strict permission from the owner. It is not allowed to download, to store, to copy and paste, to reproduce, to use or to modify the photos and text in any way, alone or in any other context, without the written permission by the owner in advance. For any inquiries email me at adieha@gmail.com


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Wednesday, September 12, 2007

The Do's and Don't

//last updated : 24 Feb 2011

I made a few adjustments here and there. It has been 3 years, so I'm adjusting the list to what really works and as many of u know. i'm not that strict anymore.. :P
Don't be afraid seeing the huge list that I've compiled. read it thru and try to remember most of it.

....

Do's
. Make sure the amount of F1 is sufficient. Basic is 2 scoops of F1 per shake. But if you feel its not sufficient you may double it to 3 4 scoops F1 per shake.
. If u r taking F3 as well, 3 scoops of F1 + X scoop of F3. F3 scps depends on ur BMI and height, refer Lean Protein Estimator (pdf file).
. Drink sufficient amount of water per day. Your water intake depends on you weight. (e.g weight 60g / 30 = 2 litres minimum per day). Range of water intake for someone who weighs 50 kg is 2-4 litres per day.
. every glass of teamix must be accompanied with another glass of plain water. for example, 400 ml of teamix + 400 ml of plain water. however, by the end of the day, amount of plain water must be at least double or even better triple the amount of teamix. (e.g teamix : 1 L, plain water : 3 L)
. Take additional shakes when hungry, and avoid snacking unhealthy food.
. Avoid sweet drink or soft drinks.
. Avoid snacking unhealthy food like junkies, sweets, chocs etc
. Exercise
. To lose weight u should replace 2 meals with shakes + 1 normal meal. E.g. You may replace your breakfast and lunch by drinking shakes. Then for dinner, u can eat normal food. It doesn't matter which meal time you want to replace. Just keep in mind to replace 2 meals with shakes and eat 1 normal meal.
. use only plastic spoon for scooping F1. do not use metal spoons. (if u happen to order the Start Now Pack (SNP) or International Business Pack (IBP), you'll be given the Herbalife measuring spoon for free. use it for F1, F3 and teamix)
. for F1 shakes, make sure you shake using only cold or room temperature water.
. for tea mix, you can use either cold/warm/hot water. but i recommend using hot/warm water for teamix, u'll feel the difference. know your limit for teamix, is it 1 tspn per day or 2 tspn per day? refer here.
. if u happen to use a blender (with metal blade) to blend your shake, only blend less than 1 minute.
. the gap between meals and shakes has to be at least 3 hours.
. if u happen to feel hungry, drink plain water. :)

Don'ts
. After drinking shake, do not eat normal meal or any other food (except fruits). If u do eat right before/after taking your shake, this will make you gain weight. But if you feel like eating, make sure it is 3 hours after/before drinking the shakes. Plan ahead!
. Don't use hot water to make the shake. the water for the F1 shake has to be either cold or room temperature. cannot be hot water, coz nutrients in F1 will be destroyed if u use hot water. Anyway.. who drinks their shake HOT, rite?
. Don't eat normal/heavy food (except fruits) right after/before taking shake. Durian, cempedak or other fruits which is considered 'lemak' is not included in the 'fruit list'.
. Do not try to skip any of your meals! You must at least eat once a day. if not u won't see results.
. No off day for weekends! (Must continue 2 shakes to replace 2 meals and eat 1 normal meal. except if u happen to be sick/ill)
. Don't leave the shake and drink it later. Make sure u drink it once after prepared. It is not advisable to leave the prepared Shake in the fridge. The reason why its because F1 shakes contains nutrition and if prepared earlier and then stored in the fridge, it will get spoiled.. So, it is best to drink it once it is prepared.

Additional Notes:
. When preparing the shakes, feel free to mix ur shakes with other types of liquids besides plain water. just be aware of the calories u'll be adding to ur shakes. If u happen to have a hard time drinking the shakes with only plain water, you can mix F1 + F3 with soymilk/milk (plain or flavoured), juices, yogurt drink or any liquid which is low in calorie.
. U can also blend your shakes with fruits or veggie or ice cubes, anything that u think might be delicious for your shakes. However, results will be slower compared to those those who mixed their shakes with plain water. Just keep in mind to not exceed 250 calories per shakes, when making ur shakes.
. After taking your shake, wait for half an hour. Only then u drink your tea mix. If not, all the nutrition will be washed off by the tea mix. Tea Mix is for internal cleansing. So, please do not drink tea mix right after taking the shake. Only drink tea mix after half an hour. However, if u just ate your normal meal, you may drink the tea mix right after your meal, as normal meal are usually quite oily.

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