- Diet & Weight Loss
Find Out My Calorie Restriction Diet Plan
After gave birth to my daughter about three years ago, I started gaining some more weigh :) It is about 143 lbs (65 kg) now. Well actually not much, about 5 kg or 11 lbs from my weight before. But I just found out that with my height about 5 feet 3 inch (161 cm) I should weigh about 123.2 lbs (56 kg), yeah right..
So, i start planning to reduce my weight. I took some exercises, but since I am a stay-at-home mom and manage my own online business, I have to sit and type for many hours that make my plan not work well. That's when I found about the calorie restriction diet. I never think about or calculate the calories that entering my body. So, I did some research and start to plan what to eat and calculate the calories.
I know somehow that men and women have different calories need. I learn that my weight is built from the balance equation between the amount of energy I put into my body (food calories) versus the amount of energy I expend (my activities). Below are the calorie needs for men and women,
- For adult males, multiply the body weight by 10, add double the body weight to this value. Example : for a 150 lbs male, 1500 + (2 x 150) = 1800 cal/day
- For adult females, multiply the body weight by 10 add the body weight to this value. Example : for a 125 lbs female, 1250 + 125 = 1375 cal/day
Then I start to concentrate to control my calorie around 1375 to 1400 calories. It's not very hard I think compare to the calories restriction diet benefits. According to Dr. Oz, calories restriction is the number one way to extend your life expectancy.
You will find your heart more healthier, your blood pressure will
change positively, reduce your cholesterol level, reduce your body fat
percentage and reduce the blood sugar level that more important for me
since my mom is diabetic.
My calories restriction diet plan consists of :
Rice (since I am an Asian) about 50 g (make it for three times meal),
or whole wheat grain toast and raspberry jam + one boiled egg, or
scrambled egg with a bit of olive or vegetable oil + fruit (apple,
orange, or banana)
Lunch Rice or baked potatoes + one baked fish + clear soup (light chicken soup) + salad (a lot of vegetables) + fruit (apple, orange, or grapes)
Dinner A slice of meat (you may baked it or make a meatball) + Salad + Fruits
For me the key to calories restriction diet are :
- To reduce the carbohydrate, sugar, and milk products like cheese, full cream milk, salt, and soft drinks. Well actually I have to reduce coffee to, a cup of starbuck coffe (grande starbucks caffe latte - made with a whole milk ) is about 272 cal. And eat more vegetables and fruits that contain a lot of fiber and vitamins. Drink plenty of water too.
- Do some exercises,
but walking fast can reduce some calories too. For mommy, do some
household jobs like carpet sweeping, carrying groceries upstairs,
carrying small child, childcare (sitting, standing, kneeling, bathing,
grooming, feeding, playing etc), cleaning (house, cabin, dusting, etc),
cooking, ironing, making bed, moving furniture, washing clothes, and
many more are consider as calories burning too. What do you think ?
Tell me about the calories restricton diet that works for you. I loved
to learn from you who knows it will work for me.
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