Research shows that exercise alone cannot guarantee weight lose. You have to make sure that you control your calorie intake for every meal.  With the combination of both to ensure you maintain your body weight.

The principle of healthy weight lose

There are two ways of medical weight lose.

1. Improved your body basic metabolism
2. Control your daily calorie intake, that’s mean eat only 60%-70% full.
3. Personalize your diet plan with the help of calorie diet’s expert.

How many calories do I need?

For example:

A 33 year old normal office lady at 160cm height, 53 kgs needs 1443 calories per day. If she needs to lose weight moderately, she has to reduce the amount of calories intake to 1200 per day. For extreme fat loss, she needs 950 calories intake per day.

Ways to calculate how much calories you need a day.

Male: [66 + 1.38 x Weight (kg) + 5 x Height (cm) – 6.8 x Age] x activities

Female: [655 + 9.6 x Weight (kg) + 1.9 x Height (cm) – 4.7 x Age] x activities

Activities are different for different people. Normally it will range from 1.1 – 1.3. The greater the activities, the higher the figure. 1.1 is for a normal office working lady, and 1.3 is for higher activities people.

Track your daily calories intake

You may track your meal using your mobile phone. If you are Android fans, download those free trial calorie counter and start to track your daily meal. There are apps for iPhone too.  This helps you to plan ahead on your maximum calories intake per day.

If you are available to the desktop all day, try Google calorie calculator , you can see list of food items with unit and calories figures.  Set your daily target amount of calories, and plan your breakfast, lunch, dinner as well as misc. It is advisable to consume right amount of dairy, grains, vegetables, fruits, fats, protein, water and multivitamins each day follow the food pyramids.

It is sometimes difficult to find food with low calorie yet with nutrition.  Did you know that with the help from the USDA ( United States Department of Agriculture), nutrition is actually very simple?

Let’s take a look.

For optimal health and nutrition, the UDSA recommends you have the following each day:

Dairy

Women 3 Servings

Men   3 Servings

The dairy group includes milk, yogurt and cheeses.  Generally your serving would equal 1 cup of milk, 1 cup of yogurt, 1 1/2 oz. of natural cheese, 2 oz. of processed cheese, 1/2 cup of ricotta cheese or 2 cups of cottage cheese.

Grains

Women 6 Servings

Men   8 Servings

Grain products are foods made from wheat, oats, rice, cornmeal or grains.  The grain group includes bread, rice, pasta, grits, oatmeal and cereals.  Each serving would generally equal 1 slice of bread, 1 cup of cereal, 1/2 cup of cooked rice, 1/2 cup of cooked pasta, 1/2 cup cooked cereal, 1 small tortilla, 1 small biscuit, 1 small muffin, 1 small pancake, 1 small waffle, 3 cups popped popcorn, 7 crackers, 1/4 of a large bagel, 1/2 of an English muffin or 1 small piece of cornbread.

Vegetables

Women 3 Servings

Men   3 Servings

The 100 Calorie Food Counter lists all your vegetables.  Each serving equals 1 cup raw or cooked vegetables, 1 cup vegetable juice or 2 cups of raw leafy greens.

Fruit

Women 2 Servings

Men   2 Servings

The 100 Calorie Food Counter lists all your fruits.  Generally, a serving equals 1 cup of fruit, 1 cup of fruit juice or 1/2 cup dried fruit.

Oil

Women 6 Servings

Men   6 Servings

Oil is an important part of nutrition.  In this category are oils, margarine, mayonnaise, fat based salad dressings, nut butters, nuts, seeds and avocado.  Make sure to have oils from a natural source like fish, nuts and vegetables.  Limit oils containing saturated fat, trans fat and cholesterol.  Generally, each serving equals 1 teaspoon oil, 1 teaspoon margarine, 1 teaspoon mayonnaise, 1 teaspoon fat based salad dressings, 1 teaspoon of nut butter, 1/3 oz. nuts, 1/3 oz. seeds or 1/6 of a medium avocado.

Protein

Women 6 Servings

Men   7 Servings

The protein group includes beef, pork, lamb, poultry, fish, beans, peas, eggs, nuts, seeds and nut butters.  Make sure to choose lean cuts of meat and poultry.  Each serving equals 1 oz. of beef, 1 oz. of pork, 1 oz. of lamb, 1 oz. of poultry, 1 oz. of fish, 1 egg, 1/2 oz. of nuts, 1/2 oz. of seeds, 1 tablespoon of nut butter, 1/4 cup cooked beans, 1/2 cup bean soup, 1/2 cup of pea soup, 1/2 cup of tofu, 2 tablespoons hummus, 1 oz. of tempeh or 1/2 of a soy or bean burger.

Let’s all eat healthy The 100 Calorie Way!

That’s all there is to it!? The 100 Calorie Diet has a secret weapon to help you keep track of your nutrition – The 100

Calorie Food Journal.? The 100 Calorie Food Journal has a Nutrition Made

Easy section which has check off boxes for all these food categories.? As you eat from a food group, you

simply check off a box.? At the end of the day, you can easily see how healthy you’ve eaten that day by how many boxes are

checked off.? Let’s all eat healthy The 100 Calorie Way!

Click here to read more about this

lose weight the healthy way

Below are some weight loss secrets:

1. Lose not more than 2kg in a week
2. Decrease your body weight and body fat at the same time. Body measurement also need to be decrease( WHR/BMI )
3. Make sure that the amount of calories intake per day meets minimum daily energy requirements.
4. Eat more vegetable, fruits, healthy fat like olive oil/canola oil, whole grains etc. Eat less Sugary drinks, processed meat, refined grains (white bread, rice, pasta), red meat, potatoes, salty snacks, butter, sweets, alcohol and high sugar fruits.  Make sure that you follow the eating pyramid. Don’t ignore any food from the pyramid to ensure healthy diets.
5. Consume food supplements like multivitamins to ensure you get enough nutrition your body needs daily.
6. Regular exercise to balance your calories and weight.  Exercise moderately without over doing it or under doing it. Practicing 3 times 60 minutes exercise per week to lose weight quickly.
7. Sleep well, relax and maintain good state of mind.
8. Always remember to forget about numbers and focus on quality while having meal.
9. Must consume balance diet meals every day, not overeating or not eating.

4 Important notes to remember: losing weight the healthy way

1. Well arrange your diet meals.
   • Breakfast – High fiber food like cereal, oat with low fat milk. This can help defecation. Besides, it is also full of nutrition.
   • Lunch – Moderate food with Seafood or meats and vegetables.
   • Dinner – Light food. Consume more vegetables
2. Don’t sit after meal. Stand at least half an hour to make sure your fat does not store in your belly.
3. Stop eating 5 hours before you go to bed. Your body need to rest while you sleeping. All the food will store in your body to become fat while you are sleeping. Eat some boil vegetables or less sugar fruits if you really need it.
4. Don’t eat fewer than 1,200 calories a day without a physician’s supervision.

How to plan your diet meals in the long-run

When evaluating a diet, ask yourself this one question:? “Can I follow this diet for the rest of my life?” If the answer is no, then you will eventually stop following the diet and regain all of the weight you lost…what’s the point of going through all of that just to end up back where you started?

The Back to Basic book is not a temporary diet; rather, it is an eating plan, a way of life. It is a simple guide with practical tips to help you eat healthier and lose weight the right way. Click here for secret that will save you a lot of money and frustration…and stop wasting your money on fad dieting books, diet pills, and other quick-fix weight loss products.

healthy eating

This book will teach you how to keep from getting frustrated with a healthy diet, which will prevent you from feeling the need to give up.

Oat has soluble and insoluble fiber that is good for your health, an adequate intake of soluble fiber supports heart health and it is a good source of dietary fiber. There are several brands of oat in the market, just choose one that suits your budget. Beside, you may also try oatmeal cookie or oatmeal biscuits as your healthy snacks. Remember to always perform healthy eating habits; anything that is overly done can have negative effect.

Benefits of oatmeal

• Helps defecation
• Cancer Fighter
• Reduce bad LDL cholesterol without lowering good HDL cholesterol
• Slow down the digestion of starch thus avoid rises in blood sugar level. Good for diabetics
• Reduce the percentage of heart disease
• Weight loss as oatmeal has low calories

Oatmeal recipe

Oatmeal has good nutrition to start your day. It has variety of vitamins and benefits. This is how I prepare my Oatmeal for breakfast!

Oatmeal healthy diet

Recipe 1

Pour water into a plate together with 5 tablespoons of oat, heat it on a stove, and stir well with your spoon. Add in an egg with some cheese and salts. Stir well for another 1 minute. That’s all.

It is that simple to enjoy easy and healthy breakfast!

Recipe 2

Prepare half cup of hot water together with 4 tablespoons of oat. Stir and cap it for about 10 minutes. Add in some milk and warm water to fill up the cup. Stir it and consume. That’s all.

Having a healthy life is just that simple. Start now!

[Picture source : http://www.sxc.hu]

If you are overweight, try those weight loss programs and diets. If you are underweight, there are also weight gain programs and diets. There is always a balance diet that suits your need.

Choosing the Right Diet

A balance diet should contain higher percentage of grains, and less percentage of fats and sugars. Eat 70% full for your every meal will help you maintain your body weight as well as cut down the unnecessary energy needs for your inner organ to digest food. By practicing this eating method, you will find your body lighter and healthier. For those who have the problem of constipation, consume food with higher percentage of fibre with less fat and more water may helps you to get rid of waste from your body.

Weight Loss Guidelines

Many weight loss programs may help you to loss weight in a short term but it is hard for you to maintain in the fitness condition. It is hard to follow the guidelines if this is what you do not like to eat or like to do. Just for an example, some weight loss programs allow you to eat fruits, vegetables and a small portion of lean meat as your main course. You can try that for one week, and you will for sure lost 5 pounds easily. The question is can you maintain it in a long run? This is a no carbohydrate diet. This is not a healthy diet advice to loss weight because you do not consume a balance diet.

Choosing a right weight loss programs is not as difficult as you think. You may follow the guidelines to choose the best diet food below to start your own weight loss programs

• High Fiber Juice
  Drink a cup of high fiber juice in the morning. It can be a cup of oat with milk. Oat can flush your toxin from your body system easily.
• Less Oil, Less Sugar
  If you are eating in the restaurant, remember to put a remark on your order that you need less oil and less sugar for your food. Some restaurant may try to fulfill your requirement.
• Lean Meat
  Order meat that is lean. It can be delicious too if you find a good cook. Avoid those fatty meat or food.
• Snack and Food to Avoid
  Avoid taking snack and fast food that is oily, salty and with more calories. Fast foods are often in big sizes that you normally can not finish. Most of us are happy to finish it that end up eating more than you actually needed. The excessive intake of calories will not burn off and store in your body. Avoid buying those Buy 1 Free 1 deals that will end up giving you health problem.