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Sunday, September 04, 2011

How to Lose Weight the Cheapo Way - Part 3

The average person needs about 2000 to 3000 calories a day depending on the type of activities. Generally, a office bound person needs less calories than an outside office worker or a sportsman. Weight loss is simply a matter of more calorie being burnt than taken in. There are various websites available to calculate how much calories required each day for each type of work but then living life around calorie is not going to be fun. How to calculate how much calorie each type of food contains? I rather eat smart and enjoy myself than obsessed myself with what to order each time I dine out.

Anyway here is a sample meal for a day.

Weekdays:
  • Early morning - Breakfast - 2 slice of wholemeal bread sandwich. Spread with peanut butter or margarine or butter. Or tuna. Go easy on the mayo though. Add a cup of unsweetened coffee or tea.
  • Mid morning - Snack.  A banana or a slice of papaya with a cup of unsweetened or reduced sugar soya drink.
  • Lunch - Porridge or reduced rice with 2 - 3 side dishes. Avoid fried stuff like fried chicken, fried fish. Go for steam fish, tofu, vegetables and egg.
  • Mid afternoon - Snack. More fruit or a fistful of nuts/grains or a salad (go easy on the toppings) or a low fat yogurt. 
  • Dinner - Reduced rice with 2 - 3 side dishes. Or Pasta with reduced sauces. Or fish noodles. Do not go for the fried noodles.
  • Night snack - Fruits or nuts.
Weekend:
Stick to a sensible meal plan as above but relax a bit and eat some nice but not so "healthy" food. As mentioned in the earlier post, eat drink and be merry and if you can't enjoy nice food, what is the point of living?

The trick to weight loss is not to lose too much too soon but gradually in small doses. Rather than starving oneself and going on a crash diet, do it sensibly. Eat in moderation and slowly and surely you will get there.

Happy weight loss!

Part 4 - Non food way to lose weight.
Part 1 and Part 2

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