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

Food Nutrition

Food you eat everyday should contains certain amount of nutrition to maintain your healthy life. A balance diet can help you on getting balance nutrition. Many people said EAT HEALTHY, BE HEALTHY ? by practising these on your daily life will reduce your risk for health problem.

The Restaurant

Cooking at home is not as often nowadays. Most of us go to work before the sunrise and back home after the sunset. Most of the meals within a day are consume from restaurant.No healthy food for a whole day. Due to the economic reason, most of us will choose the affordable meal that will sometimes lack of proper nutrition. This will directly affects our health in a long run.

Restaurant owners are fighting hard to get more customer, they will find the cheapest way to produce delicious food. At the end of the day, nutrition is not what they will consider about. As long as the food is delicious, it can sell.

Healthy Cooking Healthy Food

You may ask?who are going to take care of your health? For sure YOU ARE THE ONE!

Don’t border about things that you can not control, start plan on what you can do to live a healthy life.

You can plan your healthy weekend meal, consumes daily vitamins, eat fruits that you can easily found and drink pure fruit juice without sugar. As long as it is fresh, it should be good to consume. Fruits are often wallet-friendly and high on nutrition.

Easy Meals for your Weekend, Good Meals for Healthy Life

There are lots of reference books on recipe. Buy one and learns tips and tricks for saving money and staying healthy at the grocery shop. You can also find easy recipes if you need a quick meal preparation. If you are not a good cook, try getting the easy recipes to prepare your healthy meal too.

As long as it is not too spicy, too sour, too sweet, or anything that is too extreme in taste, it should be good choice.