How to Cut Calories in Your Daily Activities

Hi there! As the previous blog, I just shared you for "how to loss weight by calculate your calories needs and BMR" and today I would like to share for "how to cut calories in your daily activities". Let's go!



1. Cut 100 calories at breakfast
•Ditch the Pop-Tart for a slice of high-fiber toast with strawberry jam.
•Gotta have carbs? Split a bagel with a co-worker.
•Drink your two cups of joe black. Or order a single espresso instead of your usual latté.
•Swap OJ for the real deal—one fresh orange.
•Trade a side of regular sausage for turkey.
•Top your waffles with Reddi-wip instead of syrup (or use sugar-free).
•Skip the whip on any Caribou Coffee 16-ounce drink.
•Eat your granola from a 4-ounce mug, not an 8-ounce bowl.
Lose the Yoplait Thick & Creamy and have a Yoplait Fiber 1.
•Order pancakes, but hold the butter.
•Scramble together four egg whites instead of two whole eggs.
•Substitute nonfat cream cheese for regular on your bagel.



2. Cut 100 calories during dessert
•Stop eating when you hit the crust. The edges and bottoms of baked goods are especially caloric because they absorb the butter used to grease the pan.
•Fill your bowl with sorbet instead of ice cream—you can have an extra 1/2 cup of the former and still slash calories.
•Next time a cocoa craving hits, ditch the dish of chocolate ice cream (about 3/4 cup) for a Fudgsicle.
•Have sugar-free Jell-O instead of pudding. Better your nighttime treat jiggle than your thighs.
•Go ahead and have that piece of birthday cake—just scrape off the chocolate frosting first.
•Eat five meringue cookies instead of two chocolate chip ones.
•Pass on the à la mode and savor that brownie au naturel.
•Can the cone. Have your ice cream in a bowl.
•Top your dessert with 1/2 cup of fresh berries instead of 2 tablespoons of chocolate syrup.



3. Cut 100 calories at lunch
•Leave the Swiss cheese out of your sandwich.
•Slather your bread with mustard rather than mayo and save 80 calories per tablespoon.
•Pass up croutons at the salad bar.
•Use up to 10 pumps of ranch dressing spray instead of pouring 2 tablespoons from a bottle.
•Devour a slice of Pizza Hut cheese pan pizza instead of the meat lover's variety.
•Take your iced tea unsweetened.
•Reach for a Snapple raspberry white tea instead of a Snapple raspberry iced tea.
•Stuff chicken salad into a whole-wheat pita instead of between slices of multigrain bread.
•Make your burger turkey, not beef.
•Slurp minestrone soup instead of cream of anything.
•Go bunless—shed your hamburger roll.
•Use south-of-the-border savvy: Have a quesadilla made with two 6-inch corn, not flour, tortillas.
•Two or more pizza slices? Blot off the grease with a napkin.



4. Cut 100 calories in the kitchen
•Substitute nonfat Greek yogurt for a serving of sour cream.
•Use chicken broth (low-sodium is best) instead of oil to sauté meat and veggies.
•Making homemade mac 'n cheese? Cut 2 tablespoons of butter from the recipe.
•Replace the oil or butter in cakes with Sunsweet Lighter Bake prune-and-apple mixture or any brand of unsweetened applesauce.
•Next time you make meatballs, meatloaf, or burgers, go half-and-half with ground beef and turkey.
•When preparing packaged foods that call for butter or oil, like rice and stuffing, use a broth instead.
•Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells.
•Use tuna packed in water, not oil.



5. Cut 100 calories at happy hour
• Nurse a single glass of wine instead of downing two beers.
•Ask for your rum and cokes in a highball glass. Bartenders pour an average of 20 percent less liquid into taller tumblers, so you'll swig less per round.
•Drizzle extra hot sauce, not blue cheese or ranch dressing, on your wings.
•Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups.
•Blending your own? Have a daiquiri, not a piña colada.
•Pop the cap off of an MGD 64 instead of a bottle of Killian's Irish Red.
•Sip a glass of water between drinks—pacing yourself can help you cut back by a glass or more.
•Dip your nachos in salsa rather than guacamole.
•For automatic portion control, sip wine from a Champagne flute, not an oversize goblet.
•Mix your vodka with Red Bull Sugarfree, not cranberry juice.


6. Cut 100 calories at the drive-thru
•Pass up a Wendy's baked potato with sour cream and chives and chow down on value fries instead. Amazing but true.
•Have a McDonald's cheeseburger instead of a Quarter Pounder with cheese.
•Downsize your drink: Trade a large fountain soda (with ice) for a medium.
•Go for grill marks. Order a flame-broiled chicken sandwich rather than one that's breaded (and usually fried in oil).
•Treat yourself to an ice-cream cone at McDonald's instead of Dairy Queen.
•Crunch on one Taco Bell regular taco instead of a Ranchero Chicken Soft Taco. And all the hot sauce you want.
•Slurp a cup of Panera Bread's low-fat chicken noodle soup instead of the cream of chicken with wild rice.
•Make your daily pick-me-up at Starbucks a skinny vanilla latté, not a regular.
•Skip the two packets of BBQ sauce—eat your burger and fries plain.



7. Cut 100 calories on your snack break
•Drink sparkling water instead of soda.
•Move your stash of Hershey's Kisses at least 6 feet away from your desk—you'll dip in half as often.
•Drain the heavy syrup from your can of fruit cocktail and then rinse the fruit with water before digging in.
•Have 1/2 cup of fresh grapes instead of that little snack box of raisins.
•Lay off the Lay's Classic potato chips and have a handful of Rold Gold pretzels.
•Munch on a bag of Orville Redenbacher's Smart Pop Kettle Korn, not Movie Theater Butter flavor.
•Chase down the ice-cream truck for a Good Humor vanilla sandwich, not a King Cone.
•Satisfy a crunch craving with baby carrots, not potato chips.



8. Cut 100 calories when you're not cooking
•Request the lemon chicken with white rice, not fried.
•Skip the crunchy noodles with your bowl of wonton soup.
•Ask for an order of Szechuan Shrimp instead of your usual General Tso's.
•Choose the pasta with 1/2 cup of marinara instead of 1/2 cup of Alfredo sauce.
•Indulge your inner carnivore with beef stroganoff, not meat lasagna.
•Go with the baked potato (butter only), not the mashed, as your side of choice.
•Dip your dinner roll in marinara sauce instead of olive oil.
•Avoid anything breaded. Flour and bread crumbs not only add calories but also absorb more cooking oil.
•Pop 12 pieces of sashimi and 1/3 cup of edamame, not 12 pieces of spicy tuna roll.

Just so easy to cut calories, right? lol

Any queries that I could help you, please feel free to reach me at stargirlyune@gmail.com, see you!

Sources: 78 ways to cut 100 calories by By Kate Grip Denon, Women's Health (MSN, health&Fitness)/ all pictures, google.com

Loss Weight by Calculate Your Caloric Needs and BMR

Hi there, today I would like to share some tips of “How to loss weight” that isn’t a mysterious process. In fact, weight loss doesn't even have to involve strange diets, special exercises or even the 'magic' of pills or fitness gadgets. Want the secret to weight loss? Make small changes each and every day and you'll slowly (but surely) lose those extra pounds. Here’s we go!



Rules of Weight Loss
To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Sounds impossible doesn't it? Here's how it works.

1.Calculate your BMR. Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc.
2.Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.
3.Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. If you're eating less calories than you're burning, you'll lose weight.

As tips, you could have question “what’s Calories, BMR and calories Calucator?” So, just look below, you will find all answers as you doubt.



What’s Calories?
Have you ever heard this “That’s loaded with calories!” or “Are you counting your calories?”
When people talk about the calories in food, what do they mean? A calorie is a unit of measurement — but it doesn't measure weight or length. A calorie is a unit of energy in food and beverages we take in. We all need that energy to live. Everything we do relies on the energy that comes in the form of calories. The food we eat becomes the fuel that runs our bodies. Drinks also contain calories; sodas, for example, are referred to as "empty calories" meaning they carry no other nutritional value; but the calories definitely still count.

Most foods and drinks contain difference calories. Some foods, such as lettuce, contain few calories. (A cup of shredded lettuce has less than 10 calories.) Other foods, like peanuts, contain a lot of calories. (A half of a cup of peanuts has 427 calories.) No matter the form of your calories ... if you "overload your tank" you will find yourself gaining weight.



Where are Calories?
Calories are found in four components of foods. They are: fat, carbohydrates, protein and alcohol (i.e., sugar). Fat contains twice the calories of carbohydrates or protein (fat has 9 calories, carbohydate and Protein have 4 calories per gram).

How do Calories Get Stored as Fat?
When you are in excess of that, your body doesn't have any choice but to do something with those extra calories. It puts them in storage in the form of fat.

In other words, calories turn into fat when they're sitting around doing nothing. When you have taken in 3,500 calories above your caloric needs ... you gain a pound (Oh! My God).



How many calories should I eat if I want to lose weight?
To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.

Calculate Your BMR
Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing. Other factors that influence your BMR are height, weight, age and sex.

Step one: is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.



Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:
1.If you are sedentary : BMR x 20 percent
2.If you are lightly active: BMR x 30 percent
3.If you are moderately active (You exercise most days a week.): BMR x 40 percent
4.If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
5.If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result. As you lose weight, you can re-calculate the formula to assess your new BMR.

Example: Your BMR is 1500 calories and you burn 1000 calories in daily activity. To maintain your weight, you should be eating 2500 calories but, after keeping a food journal, you find that you are eating 3000 calories every day. By eating 500 more calories than your body needs, You will gain one pound everyweek.



Count Calories to Lose Weight
It follows that if it takes 3,500 extra calories to gain a pound, all it takes is to cut 3,500 calories to lose one. This is best achieved by cutting some calories from your regular diet with simple changes, such as choosing reduced-calorie beverages daily and burning additional calories by exercising on a regular basis.

A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.



You can find out how many calories are in a food by looking at the nutrition facts label. The label also will describe the components of the food — how many grams of carbohydrate, protein, and fat it contains. That means if you know how many grams of each one are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component. For example, if a serving of potato chips (about 20 chips) has 10 grams of fat, 90 calories are from fat. That's 10 grams X 9 calories per gram.

Just so easy to loss weight, right? lol

Any queries that I could help you, please feel free to reach me at stargirlyune@gmail.com, see you!

Sources: Learning About Calories by Mary L. Gavin, Kidshealth.org/ How to Calculate Your Caloric Needs and Loss Weight by Jennifer R. Cott, About.com/ How to Loss Weight – The Basic of Weight Loss by Paige Waehner, About.com/ all pictures from google.com