#10: Healthy Living - Assess where you stand now!

I've received a lot of emails regarding requests for me to post tips on losing weight

but was really tied up with school...

so sorry everyone!  here it goes!

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4 out of 10 overweight individuals actually don't realize that they are overweight

So first, you should assess where you currently stand now

Using a simple method! called the Body Mass Index ^^

I bet most of you would have knowledge about it already

but as we deviate from school

we gradually forget the importance of maintaining a healthy weight

that MOE had been trying so hard to educate us about since primary school

here's a good BMI calculator specially for Singaporeans!

http://www.shape.com.sg/bmi-calculator

an example of what I have for dinner at home! ^^ 

To kick start your healthy living journey,

http://www.freedieting.com/tools/calorie_calculator.htm

You can also use this^ to calculate your daily calorie requirements!
the average man requires 2200 calories and 1800 calories for woman

If you need to lose weight (like really! not if you're already within the acceptable range please girls)

I would recommend subtracting 500 calories max. from your daily calorie requirements 

DO NOT go too extreme with dieting

believe me, I'd suffered the negative effects of it.

to lose 1 pound or roughly 0.45kg requires a deficit of 3500 calories

which can be achieved in a week! by subtracting 500cal everyday

this is the FASTEST weight loss you should go for

To know how many calories you are eating, keep a journal!

and use GOOGLE to search for calories in foods!

buy a mini weighing scale if you must to weigh the foods 

many of us tend to underestimate the calories we take in and overestimate the calories we burn

here are some example portion sizes for 200-calories

79.3g of Big Mac

39g of peanut M&Ms 

22ml of Irish Baileys

42.5g of Oreo cookies

8.1ml of Canola oil

27.9g of  unsalted butter

50.9g of blueberry muffin

120g of skinless chicken meat

476g of Asian Pears

the KIND OF FOOD you eat really does matter!
by changing your diet you can actually eat more & feel fuller on lesser calories
i will talk more about food calories next time! :)
more photos found here! http://www.caloriegallery.com/

another important point is to KEEP ACTIVE!
it does not mean that you have to specially put aside time for gym everyday
simple activities like taking the stairs, walking a longer route or even run some errands for the lazy people
will eventually add up to quite a substantial amount of calories burnt!

p.s. I also used to weigh myself every week and jolt them down on a piece of paper 

this was to motivate myself by seeing the rewards from the efforts I put in ^^