I am currently on a low calorie diet. Was sent to meet a nutrionist when I told my gynae that I wanna lose weight prior to the fibroid removal surgery (myomectomy) and of course before starting to conceive. The session I had with the nutrionist was pretty inspiring coz wanna know why, the nutrionist's gorgeous with a slim and trim figure and flawless healthy-looking skin. So, my wawasan is to look like her lah nanti!
Upon taking measurements and weight, I was briefed on the mathematics of food. Basically with the low calorie diet plan, I need to understand that different types of food release different amount of energy. So, if I am determined to lose at least 0.5kg per week, I need to reduce my food intake by 500 calories per day. First, I have to look at the kinda food I'm currently stuffing my body with, minus it by 500 calories and walla, stick to the type of food that I can take in achieving my goals.
So how much exactly is 500 calories? If you're going to reduce your daily intake by 500 calories, it helps to know what you need to cut out, right? Here's how easy it is to lose 500 calories a day:
*Use milk instead of cream in your coffee. Savings? 50 calories per cup
*Drink fruit-flavoured water instead of a 16 ounce soda. Savings? 200 calories
*Skip the Big Mac and have a salad instead. A Big Mac weighs in at a whopping 460 calories.
*A fresh salad with a light dressing? Less than 100! Savings? 360 calories
*Love those fries and can't give them up? Swap the skinny fries out for thick steak-cut ones. Thin French fries absorb more oil than the thicker, meatier ones. Savings? 50 calories per 4 ounce serving.
If you'd rather look at losing weight from an exercise perspective, you can also lose one pound a week by upping your activity level by 500 calories a day. How easy is that to do?
Take a look:
*Take a half-hour walk around the park. Aim for a pace that's a little faster than a stroll, but not fast enough to be breathless. Burn: 160 calories.
*Get out your bike and take a ride. Tackle a few moderate hills and aim for about five miles total. Burn: 250 calories
*Go dancing - and really DANCE. Dancing that makes you breathless and warms up your body will net you a nice calorie savings. Burn: 400 calories for one hour
*Swimming is great for you, and a lot of fun, too. The water resistance means you burn more calories, and you avoid the stress impact on joints from aerobics, dancing or walking. Do a few laps at a slow crawl - if you can get up to an hour you'll be doing great! Burn: 510 calories
*Get out into your garden. An hour of gardening tasks that includes bending and stretching can burn up to as many calories as a brisk walk. Burn: 250 calories.
*Play a game of tennis. Hook up with a friend for a weekly tennis game and you'll be amazed at the difference. One hour of vigorous tennis is one of the best calorie burners around. Burn: 800 calories
It has been almost three weeks into this diet plan and I've lost 4kgs. It was terrible in the first week. I was feeling lethargic all the time and craved for everything! You name it, I craved for chocs, cakes, chips etc. But after a week of torture, I felt much better. Shopping for groceries is different for me now. I now read the ingredient details and all the fine prints on all foodstuff boxes and containers to avoid buying high calorie stuff.
Just sharing some calories count for normal Malaysian food for your reference here:
*1 plate of Nasi lemak (my all-time fave) - 644 calories
*1 piece of Roti Canai + half cup of Dhal - 359 calories
*1 piece of Capati + half cup of Green gravy - 166 calories
*1 plate of Fried Kuey Teow - 743 calories
*1 plate of Mee Goreng Mamak - 660 calories
*1 bowl of Mee Rebus - 556 calories
*1 bowl of Penang Laksa - 436 calories
*1 bowl of Plain White Rice - 207 calories
*1 plate of Economy Rice + 3 dishes - 620 calories
*10 sticks of Chicken Satay - 365 calories
*1 bowl of raw salad - 100 calories
*1 bowl of Cream Soup - 375 calories
*1 Cheeseburger - 341 calories
*1 cup of Chocolate Sundae - 380 calories
*1 piece of Fried Chicken - 290 calories
*1 glass of Chinese Tea - 0 calorie (Yeay!)
*1 packet of Soya Bean Milk - 163 calories
*1 cup of Teh Tarik - 83 calories
There you go. If you have the intention to go onboard this diet plan, start doing some maths! :)
