Tip 1 for slimming down

Most people have the misconception of doing more exercises will slim down your waist-line, for my experience is diet, best is with diet & exercise. When I mention diet, i don't mean to starve, but to minimize your current food in-take (calories).

Many will know having small meals each day is one way, but not most people can't do it due to daily commitment and preparing of small meals every morning is a task. For my case, i will have oat meal with fruits and orange juice/soya milk (no sugar) for breakfast, lunch limit to soup noodle/sandwich and apple for snack, evening will have lean meat, veg and potatoes but no rice, if hungry later will have an apple before sleep.

Remember to cut down on oily and sweet stuffs, best is don't eat during your slimming down period.

Will post Tip 2 on exercise soon, Jia You! Don't give any excuses, just do it!

Get Your Nutrition Fact Here...

Everyone check this website out //www.nutritiondata.com/ for your daily nutrition needs. It got a very useful calculator to track your daily intake and BMI. There are also many useful tools inside.

Below are my stats:

BMI & Calories Burned Report:

33 year old male, 5ft 7in / 170cm tall, with a current weight of 70.0kg. You lead an active lifestyle, and participate in the following exercise:

1. 30 minutes of jog/walk combination
2. 60 minutes of weight lifting, light or moderate effort
3. 10 minutes of rope jumping, moderate

Your Body Mass Index:

Your current Body Mass Index (BMI) is 24.2.

Your Calories Burned:

Here is an estimate of your daily energy needs...

Calories Burned:

Daily Energy Expenditure: 2892 kcal ( 12108 kJ)
Additional Calories from Exercise: + 512.0 kcal ( 2144 kJ)
___________________________________________________________________
Estimated Energy Requirement: 3404.0 kcal ( 14252 kJ)

Your Recommended Minimum Daily Needs

Here is an estimate of your minimum daily nutrient needs, based on the Dietary Reference Intakes (DRI) established by the Food and Nutrition Board, Institute of Medicine (IOM)...

Daily Needs preferences with these values.

Recommended Minimums

• Total Carbohydrate 130.0 g
• Dietary Fiber 38.0 g
• Linoleic Acid 17000.0 mg
• Alpha-Linolenic Acid 1600.0 mg
• Protein 56 g

Vitamins

• Vitamin A 3000.0 IU
• Vitamin C 90.0 mg
• Vitamin D 200.0 IU
• Vitamin E 15.0 mg
• Vitamin K 120.0 mcg
• Thiamin 1.2 mg
• Riboflavin 1.3 mg
• Niacin 16.0 mg
• Vitamin B6 1.3 mg
• Folate 400.0 mcg
• Vitamin B12 2.4 mcg
• Pantothenic Acid 5.0 mg
• Biotin 30.0 mcg
• Choline 550.0 mg
• Minerals
• Calcium 1000.0 mg
• Chromium 35.0 mcg
• Copper 0.9 mg
• Flouride 4.0 mg
• Iodine 150.0 mcg
• Iron 8.0 mg
• Magnesium 420.0 mg
• Manganese 2.3 mg
• Molybdenum 45.0 mcg
• Phosphorus 700.0 mg
• Selenium 55.0 mcg
• Zinc 11.0 mg