According to studies, the estimated daily caloric requirement for a sedentary woman who weighs 50kg is 1,200 to 1,500 calories, while for a very active woman, it's 1,800 to 2,000 calories.
Having a three full meals and two snacks per day is always recommended. Healthy snacks can keep you from binging when it's time for lunch and dinner.
BREAKFAST: 1 cup brown rice, 1 palm-size serving of fish, 1 egg, 1 glass low-fat milk
MORNING SNACK: 1 piece of fruit, like a banana or apple
LUNCH: 1 cup tomato-based pasta with chicken or sardines, 2 cups green salad with low-fat dressing
AFTERNOON SNACK: 1 piece whole wheat bread with tuna (hold the mayo, or at least lessen it, if you can)
DINNER: Half a cup of rice, 1 serving grilled, steamed, or boiled fish or chicken, 1 cup sauteed mixed vegetables (carrots, beans, cabbage, onions, tomatoes)
Wednesday, 26 January 2011
Monday, 24 January 2011
Ditch the Chips
Here are some snacks that you can munch while watching TV or keep at your cubicle:
* Fresh fruit like bananas (great with peanut butter)
* Apple chips or sweet potato chips
* Cereal bars
* Trail mix (mix up raisins and nuts that aren't fried or glistening with oil)
* Whole wheat crackers with tuna or sardines (for omega 3 and 6)
* Fresh fruit like bananas (great with peanut butter)
* Apple chips or sweet potato chips
* Cereal bars
* Trail mix (mix up raisins and nuts that aren't fried or glistening with oil)
* Whole wheat crackers with tuna or sardines (for omega 3 and 6)
Friday, 21 January 2011
Body Working
Weekly Time Saved: 20 to 30 minutes
Not going to make that spin class? Ten minutes is all you need to effectively toast off 100 calories. The key is to pull off combination moves that raise your heart rate and tone your muscles.
Grab a set of weight (5 to 10 pounds) and follow this routine:
1) Lunge while pressing weights overhead (two sets of 15 repetitions).
2) Squats while doing bicep curls (two sets of 15 repetitions).
3) 10 pushups, 15 bent-knee lower ab crunches, 10 pushups, 15 oblique crunches, 10 pushups.
Then hold your body in plank position for 30 seconds.
Not going to make that spin class? Ten minutes is all you need to effectively toast off 100 calories. The key is to pull off combination moves that raise your heart rate and tone your muscles.
Grab a set of weight (5 to 10 pounds) and follow this routine:
1) Lunge while pressing weights overhead (two sets of 15 repetitions).
2) Squats while doing bicep curls (two sets of 15 repetitions).
3) 10 pushups, 15 bent-knee lower ab crunches, 10 pushups, 15 oblique crunches, 10 pushups.
Then hold your body in plank position for 30 seconds.
Wednesday, 19 January 2011
5 Weight-Loss Truths Hidden in Trendy Diets
It’s January and many of us have weight loss on the brain. Perhaps you’re psyched about using the latest, greatest plan to slim down this "diet season." Sure, you may drop 10 pounds in a week eating cabbage soup and little else, but once you go back to eating like a normal person you’ll gain it right back.
That’s the biggest problem with most fad diets: they generally don’t give you eating patterns that you can stick to long-term. Essentially, they set you up to fail.
Here are 5 weight-loss from Eating Well and how to apply them with common sense to your own healthy weight-loss plan.
#1: Eat delicious foods that you love. The bottom line of French Women Don’t Get Fat: The Secret of Eating for Pleasure by Mireille Guiliano: food should be savored and enjoyed. Guiliano is right: we should continue to eat foods that we love, like chocolate and cheese—just in small portions. Deprivation diets only work for a short time. Making room for a small treat every day can help you stick to an overall-healthy eating plan for the long haul.
#2: Have some lean protein, good carbs and lots of veggies. Meals that are precisely 30 percent protein, 30 percent fat and 40 percent carbohydrates can reset your metabolism in a way that results in weight loss, reduced risk for heart disease and loads more energy. Science shows that gram for gram, protein tends to be more filling than carbohydrates or fat. Vegetables and whole grains contain fiber, which causes you to digest them more slowly than refined carbohydrates like pasta or white rice.
#3: Don’t be afraid of fat. If the Atkins diet taught us anything, it’s that following a fat-free diet isn’t always the best way to lose weight—especially if your favorite fat-free foods are big, caloric cookies and bagels. Then, the more sensible South Beach Diet came along and taught us to opt for healthy fats, like almonds and fatty fish (think: salmon and tuna), over the artery-clogging burgers and bacon that Atkins permitted. South Beach also encouraged carbohydrates that fall low on the glycemic index (i.e., they don’t cause rapid spikes and drops in your blood sugar)—vegetables and whole grains like brown rice and barley. And we all should adopt the philosophy that judicious amounts of healthy fats trump unlimited refined carbs any day.
#4: Soup can help you lose weight. Various studies show that soup is highly satisfying. People who consumed the fewest calories on days when they ate soup. Broth-based soups packed with vegetables and lean proteins or fiber-rich beans give you the biggest bang for your caloric buck.
#5: Keep an eye on sugars. Cutting added sugars is good for our health and our "bottom lines". The closer sugars are to the top of the list, the more the food contains.
You may not lose weight as quickly but you’ll keep it off longer and feel better while you’re doing it!
That’s the biggest problem with most fad diets: they generally don’t give you eating patterns that you can stick to long-term. Essentially, they set you up to fail.
Here are 5 weight-loss from Eating Well and how to apply them with common sense to your own healthy weight-loss plan.
#1: Eat delicious foods that you love. The bottom line of French Women Don’t Get Fat: The Secret of Eating for Pleasure by Mireille Guiliano: food should be savored and enjoyed. Guiliano is right: we should continue to eat foods that we love, like chocolate and cheese—just in small portions. Deprivation diets only work for a short time. Making room for a small treat every day can help you stick to an overall-healthy eating plan for the long haul.
#2: Have some lean protein, good carbs and lots of veggies. Meals that are precisely 30 percent protein, 30 percent fat and 40 percent carbohydrates can reset your metabolism in a way that results in weight loss, reduced risk for heart disease and loads more energy. Science shows that gram for gram, protein tends to be more filling than carbohydrates or fat. Vegetables and whole grains contain fiber, which causes you to digest them more slowly than refined carbohydrates like pasta or white rice.
#3: Don’t be afraid of fat. If the Atkins diet taught us anything, it’s that following a fat-free diet isn’t always the best way to lose weight—especially if your favorite fat-free foods are big, caloric cookies and bagels. Then, the more sensible South Beach Diet came along and taught us to opt for healthy fats, like almonds and fatty fish (think: salmon and tuna), over the artery-clogging burgers and bacon that Atkins permitted. South Beach also encouraged carbohydrates that fall low on the glycemic index (i.e., they don’t cause rapid spikes and drops in your blood sugar)—vegetables and whole grains like brown rice and barley. And we all should adopt the philosophy that judicious amounts of healthy fats trump unlimited refined carbs any day.
#4: Soup can help you lose weight. Various studies show that soup is highly satisfying. People who consumed the fewest calories on days when they ate soup. Broth-based soups packed with vegetables and lean proteins or fiber-rich beans give you the biggest bang for your caloric buck.
#5: Keep an eye on sugars. Cutting added sugars is good for our health and our "bottom lines". The closer sugars are to the top of the list, the more the food contains.
You may not lose weight as quickly but you’ll keep it off longer and feel better while you’re doing it!
Monday, 17 January 2011
Eating When You're Stressed or Bored
Having a high-carb snack when you're feeling anxious will produce a tension-relieveing serotin rush. Problem is, it will be followed by a blood sugar crash that will leave you craving more.
TRY THIS: Keep a clear container on your desk. Every time you resist buying a snack, put money into a box. The growing pile of dough will be a reminder that you can overpower those urges. When you have enough money saved, use the cash to splurge on a non-food reward like a facial or a new bag.
TRY THIS: Keep a clear container on your desk. Every time you resist buying a snack, put money into a box. The growing pile of dough will be a reminder that you can overpower those urges. When you have enough money saved, use the cash to splurge on a non-food reward like a facial or a new bag.
Saturday, 15 January 2011
Fruit Facts
We all know that fruits are not only refreshing and flavorful, they’re also chock-full of health-boosting fiber and various vitamins, minerals, and phytochemicals. These good carbs provide nutrients that are vital for your health and the maintenance of your body. It’s been shown that people who eat more fruits, along with vegetables, have fewer chronic diseases, including heart disease, type 2 diabetes, and certain cancers. Fruit comes in a wide variety of colors and flavors, ranging from tangy orange and yellow citrus fruits to sweet red cherries and blueberries. You can enjoy fruits as a snack, tossed in salads, on top of cereal, and even in your cooking and baking. To really maximize the benefits of these superfoods, it’s best to eat a wide variety.While fruits are healthy, many are also high in natural sugars, which can cause swings in blood sugar that lead to hunger and cravings for more sugary and starchy foods. Some people seamlessly reintroduce fruit, while others need to carefully experiment with portion size and type of fruit to avoid reawakening their cravings. Regardless of the method that ends up working best for you, start with having fruit once a day and see how that feels.
source: southbeachdiet
Thursday, 13 January 2011
Resist Temptations
Are you a junk food freak? If your family loves eating ice cream, chips, cookies, and other unhealthy (but tempting!) foods, it’s almost impossible to prevent them from reappearing in your cupboards. The solution to this unhealthy diet or should I say splurges is to create a temptation-free kitchen.
* Plan a monthly cupboard cleaning to throw away any unhealthy foods that have mysteriously sneaked back in.
* If foods are still packaged, consider bringing them into your office to give to coworkers.
* Make it clear to your family that certain unhealthy foods must not be brought into the house.
* Don’t allow yourself to succumb to impulse buys when shopping: Avoid the grocery aisles that contain chips, cookies, and other sweets. Instead, shop the perimeter of the store, where the fresh fruits and vegetables are typically sold.
Of course, temptation will be present wherever you are — whether you’re at work, a friend’s house, or on the road. Just learn how to face these temptations and try to avoid junkies as much as possible. If you can't resist, just eat in moderation-okay?
* Plan a monthly cupboard cleaning to throw away any unhealthy foods that have mysteriously sneaked back in.
* If foods are still packaged, consider bringing them into your office to give to coworkers.
* Make it clear to your family that certain unhealthy foods must not be brought into the house.
* Don’t allow yourself to succumb to impulse buys when shopping: Avoid the grocery aisles that contain chips, cookies, and other sweets. Instead, shop the perimeter of the store, where the fresh fruits and vegetables are typically sold.
Of course, temptation will be present wherever you are — whether you’re at work, a friend’s house, or on the road. Just learn how to face these temptations and try to avoid junkies as much as possible. If you can't resist, just eat in moderation-okay?
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