I just attended a talk by Kevin Zahri yesterday.The course is very good as a lot of information i get on how to lose weight and lead a healthy lifestyle.This are a few tips i that i think is quite useful for us :
1)How many calories you need a day to sustain a current weight (Assuming there is no physical activity involved via a formula )
A)For women = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - ( 4.7 x age in years)
B) For men = 66 + (13.7 x weight in kg) + (5 x height in cm ) - (6.8 x age in years)
For my cases = 66 + ( 13.7 x 85) + (5 X 165) - (6.8 X 27)
= 66 + 1164.5 + 825 - 183.6
= 1871.9 calories
2)You can lose weight without an exercise but it will take you longer and more difficult to get it.The calculation is simple, if what you eat (in calories) is less than what you used ( in calories), you will lose weight as In less than out.
3)To reduce 1kg of weight you need to reduce 7700 calories.Assuming that you want to achieve it in one month, you must reduce your calories (in - out) by 7700 calories.No wonder i did not manage to do it,I did not get it right.
4)For reference: 1g carbohydrates = 4 calories, 1g protein = 4 calories, 1g fat = 9 calories. Dietary fiber is substracted from total carbohydrates as it is not fully absorbed.No wonder, if you eat more fatty food , you will gain more weight.Umm,Jacko Donut ,Mcd and KFC are so difficult to resist right?
6)Check from cekodok.com, this is a few examples of foods and the calories in it (common food that we eat every day)
Nasi Lemak = 389.5 calories (serving size 230g, i think around one cup of rice)
Roti Canai = 301.5 calories
KFC Potato wedges = 249 calories
Fried rice = 310 calories
Nasi minyak = 436 calories
Nasi goreng mamak = 637.9 calories
Nasi Dagang = 510 calories
White rice = 167 calories
The rest, you can visit cekodok.com