Lose 15kg per year – 10 Calorie Saving Tips

Following article was writter for Gua.com.my. You can read the Gua version here
Seperti mana yg kita tahu, penambahan berat badan adalah akibat daripada kalori surplus di mana “calorie in” melebihi “calorie out”. Di sini badan akan menyimpan calorie berlebihan ini sebagai lemak dengan kadar 3500 calorie untuk setiap lb.
Jadi sekiranya anda ingin kurangkan berat badan anda sebanyak 1lb, you need to somehow get rid of 3500 calorie – samada melalui senaman, pemakanan atupun gabungan kedua2.

…calorie berlebihan ini sebagai lemak dengan kadar 3500 calorie untuk setiap lb…

Contoh

Andaikata anda gemari the tarik (calorie = 90 secawan) dan minum 300 cawan setahun. 90×300 = 27000 calorie. Now in order to lose some weight, you now decide untuk cut-down on the the tarik dan instead of secawan, anda hanya minum half the serving. Jadi sekarang, jumlah calorie setahun adalah 45×300 = 13500 calorie. This saves you 13500 calorie setahun dan 13500 caloires = 3.85lb (13500/3500) …. So hanya dengan minum separuh cawan the tarik, you can lose 3.85lb tahun! Not bad huh …..

10 simple tricks on how we Malaysians can save calories

So today, I will illustrate 10 simple tricks on how we Malaysians can save calories in practical ways.

Tip Jimat Sebelum Selepas Savings per Yr
1 The Tarik 300 Cawan @ 90 calorie secawan 300 Cawan (separuh) @ 45 calorie/serving 3.9 lb
2 Coke to Diet Coke 100 Cans of Regular Coke (150 calories) 100 Cans of Diet Coke (0 calories) 4.3 lb
3 Nasi Lemak – Nasi Putih 100 nasi lemak (390 calories) setahun. Change 50 to regular white rice (160 calories) 3.3 lb
4 Egg White Only 100 eggs (70 calories) setahun. 100 egg tanpa telur kuning (20 calorie) 1.4 lb
5 Nasi Separuh 300 serving nasi mamak (260 calorie) 300 nasi separuh (160 calorie) 8.6 lb
6 Mocha to Coffee 50 Mochas (315 calories) 50 Regular Coffees (70 calories) 3.5 lb
7 Park further away 350 times park near destination 350 times park 100m further away (6 calories) 0.6 lb
8 Take the stairs 400x take the lift 400x take 2 flight of stairs (10 calories) 1.1 lb
9 Exercise a lil No jogging 1x jogging setiap minggu selama 20minit ( 2.8 lb
10 Futsal Sekali Seminggu No futsal 1x futsal setiap 2 minggu (60 minit @ 350 calories 2.6 lb

Jumlah

34 lb or 15.5 kg

Note that the following is just an estimate. Exact results may vary.

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  1. the above is pretty much my way of life as a malaysian living in … well … malaysia! its not all that difficult! its the lil changes that make a huge long term impact.

  2. boleh tak kevin buat chart, makanan+minuman yg nilai kalori plg rendah hingga yg plg tinggi so senang utk org ramai pilih bla pegi ke majlis2 atau fastfood rstoran.

  3. Nasi lemak only 390 calories? Termasuk ikan goreng/ayam goreng, or is 390 calories just the rice? Per 1 cup measurement?

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