How to lose_weight_easily_in_90_days

YOUR BUSINESS

90天重启人生

How to lose weight easily in 90 days

Diet

calories intake < calories output = reduce weight calories intake = calories output = weight maintain calories intake > calories output = weight increase

Diet is the most important

•  We are what we eat •  In any weight management program, generally, we need

to reduce the food consumption •  What are the type of food to reduce? •  Reduce the portion of carbohydrates example white rice,

white bread •  Replace the carbohydrates with healthier choices…

example brown rice, potato •  Follow the 3333 diet plan

Never Forget Your

Food Diary

Track your success in

Food Diary

Recommended equipment to monitor body fat

•  Omron Karada

! Don’t over eat, maintain 3 regular meals ! Change your diet sequence: vegetables, protein

then Carbohydrate ! Eat slowly ! Recommend steam, boil, grill, braised, etc.

cooking methods ! Reduce fat intake (NB: nuts belong to fat

category!)

Diet Tips

! Food that is high in water and/or fibre content can increase satiety

! Less sugar, less oily, less salty food ! Snacks are mostly high in calories, low in

nutrients, especially snacking while watching TV, can increase calories unknowingly,

Diet Tips

Calories of typical food

200 kcal

McChicken Fries（Big） Coke（Big）

510 + 450 + 210

1170 kcal

Fried Rice

700 kcal

Hainanese Chicken Rice

702 kcal

Seafood Sphage;

620 kcal

800 kcal

Buffalo Wings

Rib Eye Steak 283g

1143 kcal

113 kcal

SCr Fried Vegetable

62 kcal

Steamed Fish

Noodle Soup

320 kcal

Dumpling

574 kcal

Nasi LemakFried ChickenFried Egg

800 kcal

2 slices Bread with Jam Spread

160 kcal

Lotus Leaf Rice

Pineapple Rice Siew Mai

816 kcal

1 Egg Tart

220 kcal

1 Wedge of Pizza

213 kcal

Cheese Cake

367 kcal

Water Melon

40 kcal

Local Food Calories Table

Laksa Mee Siam Mee Rebus


Satay 1 sKck

130 kcal

Satay Sauce 29g

77 kcal

Satay Bee Hoon 452g 763 kcal Lo mai kai 149g 322 kcal

Big Mac 214g 540 kcal Mee soto 541g 433 kcal

Fillet-O-Fish 143g 380 kcal Mee goreng 309g 500 kcal

Large French Fries 170g 570 kcal Lor mee 540g 383 kcal

6-pc McNuggets 96g 250 kcal Nasi bryani 488g 877 kcal

Sausage McMuffin w/Egg 450 kcal Nasi goreng 377g 742 kcal

Pizza 94g 224 kcal Noodles, fish ball dry 370 kcal

Claypot rice 597g 899 kcal Bak cho mee 311g 511 kcal

Duck noodle, dry 327g 500 kcal

Hor Fun, fried 693g 748 kcal Spaghetti 401g 268 kcal

Kway Chap 611g 650 kcal Vegetarian bee hoon399g 404 kcal


Sambal belacan 12g 15 kcal Bubble tea with milk 400g 231 kcal

Sambal chilli 12g 19 kcal Curry chicken 706g 967 kcal

Satay sauce 29g 77 kcal Udon, prawn tempura 573kcal

Coca-cola 32 fl.oz. 310 kcal Unagi don 344g 626 kcal

Chicken, spring BBQ 315g 547 kcal Cuttlefish ball, breaded 75g 170 kcal

Bandong 242g 152 kcal Prawn fritter, deep fried 84 kcal

3-in-1 coffee 19.2g 62 kcal Tauhu telur 317g 811 kcal

Caffe Mocha 293g 185 kcal Murtabak, sardine 357g 787 kcal

Cappucino 194g 76 kcal Omelette, oyster 253g 645 kcal

Carrot juice, fresh 291g 64 kcal Pisang goreng 65g 197 kcal

Mango juice, fresh 366g 139 kcal Curry puff, chicken 71g 246 kcal


Chendol 368g 386 kcal Portugese egg tarts 65g 225 kcal

Banana cake 45g 146 kcal Gado gado 421g 659 kcal

Chee cheong fun 101g 133 kcal Ham chi peng with red bean 296 kcal

Chicken bak kua 33g 56 kcal Iced kacang 505g 256 kcal

Chwee kway 57g 40 kcal Kuih lapis 31g 147 kcal

Cream cracker, plain 9g 216 kcal Kuah tutu, coconut 20g 56 kcal

Cream puff 64g 246 kcal Mee chang kuih, peanut 122 kcal

Steamed siew mai 16g 29 kcal Char siew pow 120g 363 kcal

Steamed turnip cake 49g 66 kcal Bak pow 124g 360 kcal

Dosai, masala 225g 363 kcal Roti john 252g 721 kcal

Doughnut, sugared 42g 164 kcal Roti prata, egg 117g 288 kcal


•  Recognize the labeled implicaKon and its trap

Nutritional Facts

Every 100ml Energy 56 calories Protein 0.3g Fat 0.0g Carbohydrate 13.6g Sodium 3.4g Others 16.5g

Contents:410 ml

Actual Calories:？？？

Nutritional labeling Facts & Traps

E.g.: Daily C Washington Grape Juice

Let’s Get Moving An active lifestyle helps maintain lean muscle and metabolic burn potential.

• Be more active in your daily activities –  Take the stairs instead of the elevator –  Increase # of steps throughout the day –  Park car further away or get off the train one stop early

• Strive for moderate activity > 30 minutes, 3x week –  Walking/running –  Biking –  Swimming –  Yoga

TESTIMONIALS

Healthcare

How to lose_weight_easily_in_90_days