My Menu on 08.03.2011

huhuhu...x tau la ni dipanggil diet ke daya...hehe...

pagi : french toast + teh cawan
lunch : s/pore hokkien mee ( aku pn x tau brp bnyk kalori ada...tp sj je nk try bnda ni.. :) )+ barli suam....ni minah vietnam punya psl la..org nk 1 je dia bg dua..dah trpaksa aku ambik...
dinner : roti bkr kosong 1 keping + roti bkr ngn peanut butter + neslo...



huhuhuhu...dpt dirasakan ini bukan diet...tkpe2..akan improve lg esok dan akan datang...
wink wink...

chayok2!!

1st Start

owhh..rasa sgt bertuah bila dpt customer yg sudi brkongsi cara2 utk diet....hehehe...
n berkongsi salah satu cara utk menurunkan berat bdn atau maintan..ialah dgn mngmbil berat ttg apa yg dah masuk dlm mulut kita...hikhik...ni sy letak kt sini :

saya mula amalkan diet dgn mengira kalori bermula bulan Mac ~ jom ikut !

by Yaya MagicShawl on Tuesday, March 8, 2011 at 1:54am

Nk letak skit information about calories control. nak share dgn kwn2 semua yg berminat nk berdiet dgn mengira kalori.

Why do you have to know how much calories you need? Cos it's very important in order to lose/mantain/gain weight.

1) First kene tau BMR (Basal Metabolic Rate) - the calories that you need to live. Camne nk tau?

Gune formula ni:

Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years)

Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in years)

For example berat saye: 62kg, tinggi: 161cm, umur: 30

So BMR saye = 655 + (9.6 x 62) + (1.8 x 161) - (4.7 x 30) = 1399

2) Then kite leh tau how much calories we actually need to MAINTAIN our weight. Camne nk tau? We see how active we are. Gune formula kat bawah:

Sedentary = BMR x 1.2 (little or no exercise, desk job)

Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)

Moderately active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)

Extra active = BMR x 1.9 (hard daily exercise/sports & physical job or 2xday training)

For example, saye lightly active (I exercise 1-3 days a week).. so what I have to do is times my BMR with 1.375

(1399 * 1.375) = 1923

maknanya, i kene amik 1923 calories in a day kalo nk MAINTAIN my weight..and xnk ilang pape.

TAPI kalo nk LOSE weight camne? Kene tolak 500 calories dari calories yg I kene amik.

So 1923 - 500 = 1423 Kcal

So that means, I boleh amik 1423Kcal per day if I want to lose weight. Tp beware, jgn tolak byk sgt..for example 1000 calories.. it's a NO NO.. Sgt bahaya.

kemudian jgn SKIP YOUR MEALS ok !! 1 hari u kena mkn 5 kali. breakfast, lunch, tea, dinner n supper. so kalau nk tau brapa byk kalori yg u blh amek setiap meal tu u bahagikan jumlah kalori u td dgn 5 kali meals ok

1423/5 = 285Kcal per meal ok !!!

So lepas ni kene aware with the foods that you are eating per day. Tulis setiap bende yang u makan & also the calories. And don't forget to exercise.

Just for your information. Hope it helps!