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Find Out My Calorie Restriction Diet Plan

Updated on May 12, 2009

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 :

Breakfast 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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    • profile image


      3 years ago

      Hi AndrewI haven't created any hub pages yet but can see why it could be wtilhwhroe. Too much else to do at the present time but this could come in handy in the new year.Have already set goals and this may have to be added. Will I even have time to sleep in 2011 lolThanks for all your encouragement since I began my journey this year Andrew. Much appreciated.Have a wonderful Christmas and may 2011 be all you hope for.Patricia Perth Australia Patricia recently posted..

    • febriedethan profile imageAUTHOR


      8 years ago from Indonesia

      Betty Reid, thank you and I'm still fighting haha

    • Betty Reid profile image

      Betty Reid 

      8 years ago from Texas

      I think calorie control is the best way to diet. Your menu looks like less than 1375 calories, but I see you are getting your fruits, veggies, and protein. I hope you reach your goal!

    • febriedethan profile imageAUTHOR


      8 years ago from Indonesia

      yiva, thank you for visiting, I still fighting too and 57 kg weight are pretty good I think depend on your height, I still hang around 60 kg :) sigh ...have a wonderful time!

    • profile image


      8 years ago

      Hi I just browsed by!Good for you, that you started with cr. I have children too, I lost 25kg this way. It was seven years ago, since then i had my second baby and I ganined a lot during pregnancy but have gone back to my 57kg weight. I have to say that I have struggled hard, and I am still struggling but differently now. I run and work out several days a week. But for keeping a slender figure diet is the principal and this diet is in my opinion the best. I do not count anymore but I monitor my intake very closely. I hope you will succeed, hang in there!

    • profile image


      8 years ago

      Hello, I'm searching for diet related blogs like mine and I stumbled your site, nice blog!. I hope you could also include me in your blogroll.

      By the way, you have a very good writing skills here. Keep up the good work.

    • febriedethan profile imageAUTHOR


      9 years ago from Indonesia

      BelaW and Lgali,

      Thank's for the comments.


      You're right, running is the great way to burn off my excess weight. I need to force myself to do it :)

    • Dolores Monet profile image

      Dolores Monet 

      9 years ago from East Coast, United States

      I think I put on about 10 pounds for each of my kids that stayed with me. I was skinny to begin with and tall but 40 lbs is way too much. And sitting around typing is so sedentary. Calorie restriction is tough but you gotta lay off the carbos. Walking does help but I found the best way to lose weight quickly is to throw in a little running. Running realy burns it off and gives you a lot of energy.

    • Lgali profile image


      9 years ago

      good article thanks for sharing your own expereince

    • profile image


      9 years ago

      Great article! It's very helpful information especially since you're telling us your first-hand experience and guiding people to be able to do the same.

      All the best :)


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