Post on 28-Nov-2014
Welcome teenagers! :D
This eBook that we have created is specially designed for you to use as long as you have the desire to slim down! Do not lie to me, the fact that you have started reading this means that you already have the thought of dieting and would like to learn something. Well, throughout this whole book, we will be guiding you through the various steps that can bring you to the ideal weight that you desire.
Throughout this guidebook, many tips and tricks will be imparted to you to help your slimming down process become a much easier, enjoyable and safer one as well! As you should already know, dieting can have very dire consequences should you do it the wrong way! That is why we believe that our guide is so important should you even thought of dieting the healthy way.
Fret not! Though the process might be tough, you have us who will be along with you in this journey guiding you trough in the form of this book! Let us wait no longer and start this journey right here right now!:)
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BMI =
( kg/m²
)
weight in kilograms
————————————
height in meters²
SEVRING SIZE- 1,medium (about 2 inches)
NUTRITION
- Calories: 72
-Protein: 0.36 g
-Carbohydrates: 19.06 g
-Fiber: 3.3 g
-Sugars: 14.34 g
-Total Fat: 0.23 g
-Saturated Fat: 0.039 g
-Monounsaturated Fat: 0.010 g
-Polyunsaturated Fat: 0.070 g
-Cholesterol: 0 mg
-Vitamin- A,E,K,C
SERVING SIZE-1, medium ( about 6 inches)NUTRITION- Calories: 105 -Protein: 1.29 g-Carbohydrates: 26.95 g-Fiber: 3.1 g -Sugars: 14.43 g-Total Fat: 0.39 g-Saturated Fat: 0.132 g-Monounsaturated Fat: 0.038 g-Polyunsaturated Fat: 0.086 g-Cholesterol: 0 mg- Contain Vitamins- A,B,C,E,K
SERVING SIZE- 1, medium,230gNUTRITION-Calories 70- Total Fat 0 g -Saturated 0 g -Total Carbohydrate 13 g- Polyunsaturated 0 g- Dietary Fiber 7 g -Monounsaturated 0 g -Sugars 14 g
-Protein 0 g -Cholesterol 0 mgSERVING SIZE- 1 small honeydew wedgeNUTRITION-Calories 45 -Total Fat 0 g -Saturated 0 g -Total Carbohydrates 11 g -Polyunsaturated 0 g -Dietary Fiber 1 g-Monounsaturated 0 g -Sugars 10 g -Cholesterol 0 mg
SERVING SIZE-1 slice (about 140g)NUTRITION-Calories: 55-Protein: 0.85 g-Carbohydrates: 13.73 g-Fiber: 2.5 g-Sugars: 8.26 g-Total Fat: 0.20 g-Saturated Fat: 0.060 g-Monounsaturated Fat: 0.053 g-Polyunsaturated Fat: 0.03 g-Cholesterol: 0 mg-Vitamins- A,B,C,K
SERVING- 1 slice(about 154g)NUTRITION-Calories: 46-Protein: 0.94 g-Carbohydrates: 11.63 g-Fiber: 0.6 g-Sugars: 9.55 g-Total Fat: 0.23 g-Saturated Fat: 0.025 g-Monounsaturated Fat: 0.057 g-Polyunsaturated Fat: 0.077 g-Cholesterol: 0 mg-Vitamins- A,B,C,E,K
SERVING SIZE- 1 slice(about 150 grams)NUTRITION-Calories: 74-Protein: 0.84 g- Carbohydrates: 19.58 g- Fiber: 2.2g- Sugars: 14.35g- Total Fat: 0.19g- Saturated Fat: 0.014 g- Monounsaturated Fat: 0.022 mg- Polyunsaturated Fat: 0.065 mg- Cholesterol: 0 mg-Vitamins- A,B,C,E,K
SERVING SIZE- 1,medium size (90 g)NUTRITION-Calories 45 -Total Fat 1 g -Saturated 0 g -Total Carbohydrate11 g- Polyunsaturated 0 g -Dietary Fiber 5 g -Monounsaturated 0 g -Sugars 5 g -Protein 1 g -Cholesterol 11 mg
Iced Lemon Tea( POKKA) SERVING SIZE- 1 packet, 250mlNUTRITION-Calories 100-Total Fat 0 g - Saturated 0 g -Total Carbohydrates 25 g- Polyunsaturated 0 g- Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 0 g -Protein 0 g -Cholesterol 0 mg
Iced green tea (YEO’s) SEVING SIZE- 1 packet, 250mlNUTRITION-Calories 50- Total Fat 0 g -Saturated 0 g -Total Carbohydrates 13 g -Polyunsaturated 0 g -Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 13 g -Protein 0 g -Cholesterol 0 mg
Chrysanthemun tea (YEO’s) SERVING SIZE- 1 packet, 250mlNUTRITION-Calories 80 -Total Fat 0 g -Saturated 0 g -Total Carbohydrate 21 g -Polyunsaturated 0 g -Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 21 g -Protein 0 g -Cholesterol 0 mg
H-TWO -0 Serving size –1 can,500mlNUTRITION-Calories 165 -Total Fat 0 g
-Saturated 0 g -Total Carbohydrate 41 g -Polyunsaturated 0 g -Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 39 g -Protein 0 g -Cholesterol 0 mg
Iced Apple Tea (POKKA)SERVING SIZE-1 packet, 250mlNUTRITION-Calories 88 -Total Fat 0 g -Saturated 0 g -Total Carbohydrate18 g -Polyunsaturated 0 g -Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 17 g -Cholesterol 0 mg
Ban Mian ( Soup) SERVING SIZE-1 portion, 528gNUTRITION-Calories 833-Protein 21.8g-Total fat 22g-Carbohydrates 48g-Dietary fibre 3g-Cholesterol 232mg
Bee Hoon, Fried,Plain SERVING SIZE- 1 portion, 199gNUTRITION-Calories 252
-Protein 5.7g-Total fat 5g-Carbohydrates 46g-Dietary fibre 4g-Cholesterol 4mg
Hor Fun SERVING SIZE- 1 portion, 449gNUTRITION-Calories 452-Protein 15.7g-Total fat 14g-Carbohydrates 66g-Dietary fibre 4g-Cholesterol 348mg
Kway Chap SERVING SIZE- 1 portion,610gNUTRITION-Calories 646-Protein 32.9g-Total fat 26g-Carbohydrates 70g-Dietary fibre 4g-Cholesterol 348mg
Lor Mee SERVING SIZE- 1 portion, 540gNUTRITION-Calories 381-Protein 14.6g-Total fat 11g-Carbohydrates 55g-Dietary fibre 7g-Cholesterol 140mg
Chicken Curry SERVING SIZE- 1 portion, 532gNUTRITION-Calories 756-Protein 34.3g-Total fat 49g-Carbohydrates 46g-Dietary fibre 7g
-Cholesterol 97g
Fishball Noodle, Dry SERVING SIZE-1 portion, 325gNUTRITION-Calories 368-Protein 19.2g-Total fat 8g-Carbohydrates 55g-Dietary fibre 4g-Cholesterol 42mg
Fishball Noodle Soup SERVING SIZE-1 portion,657gNUTRITION-Calories 329g-Protein 18.4g-Total fat 3g-Carbohydrates 58g-Dietary fibre 5g-Cholesterol 33 mg
Minced meat noodle(dry) SERVING SIZE- 1 portion,311gNUTRITION-Calories 511g-Protein 19.7g-Total fat 23g-Carbohydrates 57g-Dietary fibre 5g-Cholesterol 29mg
Minced meat noodle (soup) SERVING SIZE-1 portion, 594g NUTRITION-Calories 380-Protein 17.4g-Total fat 12g-Carbohydrates 50g-Dietary fibre 9g-Cholesterol 37mg
Prawn Noodle (dry) SERVING SIZE- 1 portion, 345gNUTRITION-Calories 460-Protein 20.4g-Total fat 13g-Carbohydrates 65g-Dietary fibre 5g-Cholesterol 48mg
Prawn Noodle (Soup) SERVING SIZE- 1 portion, 575gNUTRITION-Calories 294-Protein 19.0g-Total fat 2g-Carbohydrates 50g-Dietary fibre 4g-Cholesterol 40g
Hokkien Noodle (Fried) SERVING SIZE- 1 portion,375gNUTRITION-Calories 617g-Protein 21.8g-Total fat 30g-Carbohydrates 65g-Dietary fibre 5gCholesterol 289 mg
Wanton Noodle (dry) SERVING SIZE-1 portion, 330gNUTRITION-Calories 407g-Protein 19.5g-Total fat 12g-Carbohydrates 55g-Dietary fibre 5g-Cholesterol 36mg
Wanton Noodle (Soup) SERVING SIZE- 1 portion, 410gNUTRITION-Calories 215g-Protein 14.4g-Total fat 4g-Carbohydrates 31g-Dietary fibre 1g-Cholesterol 8mg
Yong Tau Hu (mixed) SERVING SIZE- 1 portion, 175gNUTRITION-Calories 165-Protein 10.7g
-Total fat 8g -Carbohydrates 12g-Dietary fibre 5g-Cholesterol 49mg
Laksa SERVING SIZE- 1 portion, 660gNUTRITION-Calories 432-Protein 21.1g-Total fat 2g-Carbohydrates 83g-Dietary fibre 5g-Cholesterol 13mg
Ee mee (fried, seafood) SERVING SIZE- 1 portion, 685gNUTRITION-Calories 1010-Protein 38.1-Total fat 61-Carbohydrates 78-Dietary fibre 8-Cholesterol 109mg
Chicken Porridge SERVING SIZE- 1portion, 595gNUTRITION-Calories 211-Protein 13.7g-Total fat 7g-Carbohydrates 24g -Cholesterol 71mg
Century Egg porridge SERVING SIZE- 1 portion, 647gNUTRITION
-Calories 422g-Protein 1.9g-Total fat 19g-Carbohydrates 62g-Cholesterol 336mg
Duck Porridge SERVING SIZE- 1portion, 573gNUTRITION-Calories 596g-Protein 56.6g-Total fat 17g-Carbohydrates 54g-Dietary fibre 5g-Cholesterol 115mg
Minced Meat Porridge SERVING SIZE- 1 portion, 635gNUTRITION-Calories 363g-Protein 19.1g-Total fat 15g-Carbohydrates 38g-Cholesterol 64mg
Fish Porridge SERVING SIZE-1 portion, 685gNUTRITION-Calories 258g-Protein 17.1g -Total fat 3g-Carbohydrates 40g-Cholesterol 27mg
Char Siew Rice SERVING SIZE- 1 portion, 370gNUTRITION-Calories 602-Protein 25.2g-Total fat 16g-Carbohydrates 90g-Dietary fibre 8g-Cholesterol 52mg
Chicken Rice SERVING SIZE- 1 portion, 390gNUTRITION-Calories 618-Protein 25.7g -Total fat 23g-Carbohydrates 76g-Dietary fibre 3g-Cholesterol 48mg
Duck Rice SERVING SIZE- 1 portion, 420gNUTRITION-Calories 706-Protein 23.5g-Total fat 30g-Carbohydrates 86g-Dietary fibre 10g-Cholesterol 58mg
Fried Rice SERVING SIZE- 1 portion,420gNUTRITION
-Calories 511-Protein 16.0g-Total fat 20g-Carbohydrates 66g-Dietary fibre 4g-Cholesterol 445 mg
Mui Fan SERVING SIZE- 1portion, 795gNUTRITION-Calories 719-Protein 32.6g-Total fat 159g-Carbohydrates 111g-Dietary fibre 4g-Cholesterol 342mg
Lor Mai Kai SERVING SIZE- 1 portion,150gNUTRITION-Calories 150-Protein 324g-Total fat 9.0g-Carbohydrates 7g-Dietary fibre 56g-Cholesterol 7mg
Nasi Briyani with Chicken SERVING SIZE- 1 portion,490gNUTRITION-Calories 880-Protein 39.1g-Total fat 35g-Carbohydrates 102g-Dietary fibre 8g-Cholesterol 158mg
Nasi Briyani with Mutton SERVING SIZE-1 portion, 505gNUTRITION-Calories 752-Protein 35.9g-Total fat 25g-Carbohydrates 97g-Dietary fibre 8g-Cholesterol 96mg
Nasi LemaK SERVING SIZE-1 portion,195gNUTRITION-Calories 279-Protein 11.8g-Total fat 13g-Carbohydrates 29g-Dietary fibre 6g-Cholesterol 71mg
Lontong
SERVING SIZE- 1 portion, 417gNUTRITION-Calories 390-Protein 13.3g-Total fat 21g-Carbohydrates 36g-Dietary fibre 8g-Cholesterol 125mg
Mee Rubus SERVING SIZE- 1 portion,515g
NUTRITION-Calories 555-Protein 21.2g-Total fat 19g-Carbohydrates 75g-Dietary fibre 9g-Cholesterol 180mg
Mee Siam SERVING SIZE- 1 portionNUTRITION-Calories 520-Protein 14.7 g-Total fat 15-Carbohydrates 82g-Dietary fibre 10g-Cholesterol 127mg
Mee Soto
SERVING SIZE- 1 portion, 540gNUTRITION-Calories 434-Protein 19.4-Total fat 13-Carbohydrates 60g-Dietary fibre 4g-Cholesterol 38mg
Mee Goreng SERVING SIZE-1 portion, 170gNUTRITION-Calories 281-Protein 9g-Total fat 9g-Carbohydrates 41g-Dietary fibre 0g-Cholesterol 0mg
Nasi Goreng SERVING SIZE- 1 portion, 330gNUTRITION-Calories 638-Protein 16g-Total fat 25g-Carbohydrates 87g-Dietary fibre 0g-Cholesterol 0mg
Roti John SERVING SIZE- 1 plateNUTRITION-Calories 721-Protein 25g-Total fat 35g-Carbohydrates 77g-Dietary fibre 11g-Cholesterol 242mg
Don, Katsu SERVING SIZE- 1 portion,476g
NUTRITION-Calories 785-Protein 36.9g-Total fat 31g-Carbohydrates 90g-Dietary fibre 4g-Cholesterol 351mg
Don , Teriyaki Chicken SERVING SIZE- 1 portion, 406gNUTRITION-Calories 641-Protein 33.7g-Total fat 24g-Carbohydrates 73g-Dietary fibre 6g-Cholesterol 180g
Don Unagi SERVING SIZE- 1 portion, 344gNUTRITION-Calories 626-Protein 23.7g-Total fat 18g-Carbohydrates 91g-Dietary fibre 5g-Cholesterol 122mg
Spaghetti Noodles (Generic) SERVING SIZE- 1 plate,NUTRITION-Calories 210-Protein 7g-Total fat 1g-Carbohydrates 42g-Dietary fibre 2g-Cholesterol 0mg
Cheese fries
SERVING SIZE-NUTRITION-Calories 242-Protein 5g-Total fat 12g-Carbohydrates 31g-Dietary fibre 2g-Cholesterol 16mg
Pasta (tomato sauced) SERVING SIZE-NUTRITION-Calories 254-Protein 7g-Total fat 6g-Carbohydrates 44g-Dietary fibre 3g-Cholesterol 0mg
Nacho with cheese SERVING SIZE-NUTRITION-Calories 340-Protein 3g-Total fat 22g-Carbohydrates 31g-Dietary fibre 4g-Cholesterol 5mg
Fish and Chips SERVING SIZE- 1 plate, 350gNUTRITION-Calories 600-Protein 15g-Total fat 12g-Carbohydrates 17g-Dietary fibre 0g-Cholesterol 35mg
Wanton (fried) SERVING SIZE- 1 piece,13.2gNUTRITION-Calories 55.9-Protein 1.54g-Total fat 0.4g-Carbohydrates 0.36g-Dietary fibre 0.02g-Cholesterol 0.45mg
Spring Roll (deep fried) SERVING SIZE- 1 roll,41gNUTRITION-Calories 127-Protein 2.4g-Total fat 10g-Carbohydrates 8g-Dietary fibre 1g-Cholesterol 22mg
Siew Mai SERVING SIZE- 1 Piece,35gNUTRITION-Calories 105-Protein 4.2g-Total fat 8g-Carbohydrates 4g-Dietary fibre 1g-Cholesterol 21mg
Curry Puff( Chicken) SERVING SIZE- 1 piece,71gNUTRITION-Calories 246-Protein 5.1g-Total fat 16g-Carbohydrates 20g-Dietary fibre 2g-Cholesterol 26mg
Nugget SERVING SIZE-4 nuggetsNUTRITION-Calories 190-Protein 9g-Total fat 12g-Carbohydrates 12g-Dietary fibre 1g -Cholesterol 25mg
Activity (1-hour duration) Weight of person and calories burned
160 pounds (73
kilograms)200 pounds (91
kilograms)240 pounds (109
kilograms)
Aerobics, high impact 511 637 763
Aerobics, low impact 365 455 545
Aerobics, water 292 364 436
Backpacking 511 637 763
Basketball game 584 728 872
Bicycling, < 10 mph, leisure 292 364 436
Bowling 219 273 327
Canoeing 256 319 382
Dancing, ballroom 219 273 327
Football, touch, flag, general 584 728 872
Golfing, carrying clubs 329 410 491
Hiking 438 546 654
Ice skating 511 637 763
Jogging, 5 mph 584 728 872
Jumping Jacks 293 366 439
Lawn Mowing 192 240 288
Racquetball, casual, general 511 637 763
Rollerblading 913 1,138 1,363
Rope jumping 730 910 1,090
Rowing, stationary 511 637 763
Running, 8 mph 986 1,229 1,472
Sit ups 293 366 439
Skateboarding 168 210 252
Skiing, cross-country 511 637 763
Skiing, downhill 365 455 545
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming, laps 511 637 763
Tae kwon do 730 910 1,090
Tai chi 292 364 436
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2 mph 183 228 273
Walking, 3.5 mph 277 346 414
Weightlifting, free weight 219 273 327
To lose one pound a week you need to burn 3,500 calories. That translates into 500 calories a day. It’s not hard to burn 500 calories a day; you just have to get moving.
10 DIFFERENT WAYS
1. Brisk walk for 1.5 hrs2. Leisurely biking (slow speed) for 3hrs3. A combination of sit ups, pull ups and push ups non-stop for an hour4. Dance for 2hrs non-stop5. Climb the stairs for 10 minutes6. Doing housework for 1.5-2hrs7. Skip for 50 minutes8. Cycle for 50 minutes9. Jog for 50 minutes10. Hula hoop for 1hr
Your best bet is to do a combination of different exercises. By combining the exercises you won’t get bored as easy and risk quitting all together. A good routine would be to start out with some yoga or stretching, then do some calisthenics for 15 minutes, go for a walk or jog, then do more stretching when you return. Mix it up and you will be more likely to stick with your routine.
KNOW HOW TO DO IT THE RIGHT WAY!
Below are the links to teach you how to do proper..Sit Ups: http://www.wikihow.com/Do-Sit-UpsPush ups: http://www.ehow.com/how_3190_proper-push-up.htmlPlank exercise: http://www.marksdailyapple.com/how-to-proper-plank-technique/Pull ups/Chin ups: http://doubleyourgains.com/how-to-do-pull-ups-and-chin-upsSquats: http://www.builtlean.com/2010/07/20/how-to-do-proper-squat-technique/
And here are some TIPS for BETTER PULL UPS! :Dhttp://www.military.com/military-fitness/workouts/tips-for-better-pullups
FOR ALL GIRLS OUT THERE! GET THIS RIGHT!GIRLS WILL NEVER GET UGLY BULGING MUSCLES IF WE EXERCISE TOO MUCH BEACAUSE WE SIMPLY DO NOT HAVE THE HORMONES TO GROW THAT MUCH MUSCLES UNLIKE THE GUYS. GIRLS WILL ONLY LOOK LEAN AND MORE TONE, SO START DOING GYM TODAY!
“Women need not fear building big muscles because girls do not have enough testosterones (male hormones) to get big muscles unless supplemented by hormones enhancing supplements. So girls will get sexily toned and attractive bodies instead of getting bulky muscles.” Sg Fitness