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Low calorie food Beans mung dried boiled Beans runner boiled Broccoli Brussels sprouts Canderel sweetener

Cottage cheese low fat Fish any white fresh poached Fromage Frais low fat Hunts bitter lemon drink Hunts bitter Ginger ale drink Hunts bitter orange drink Lentils Macaroni (boiled) Mayonnaise weight watchers Muesli sugar-free Noodles (boiled) Pasta ( normal boiled ) Pasta (wholemeal boiled ) Peas chick boiled Porridge oats (with water) Potatoes (boiled) Rice (white long grain) Rice ( Brown ) Spaghetti (boiled) Tofu Yogurt virtually fat-free

Portion size * 100 cals 15 cals 20 cals 20 cals 10 cals / tablet 80 cals 150-200 / fillet 65 cals 2 (125ml) 2 (125ml) 2 (125ml) 70 cals 238 cals (250g) 45 cals (1 Tbsp ) 180 cals (50g) 175 cals (250g) 330 cals (300g) 315 cals (300g) 115 cals 193 cals (350g) 210 cals (300g) 420 cals (300g) 405 cals (300g) 303 cals (300g) 90 cals 50 cals (1 small pot)

100 grams (3.5 oz) 100 cals 25 cals 30 cals 32 cals 80 cals 110 cals 55 cals 1 cal 1 cal 1 cal 50 cals 95 cals 300 cals 360 cals 70 cals 110 cals 105 cals 115 cals 55 cals 70 cals 140 cals 135 cals 101 cals 73 cals 40 cals

energy content Low Very low Very low Low Low Low Low Low-Med Low-Med Low Low Low Low Lowe Low Low Low Low Low Low Low Low Low Low Low Low

Walking is the most natural form of exercise known to man. Almost anyone with a pair of healthy legs can do it. It need not be taught; neither does it need practice. It is safe, simple, can be done anytime at any sort of weather or clothing and above all it comes free. All you need to do is just get up and walk your way to health. The advantages of walking Regular walking brings with it plenty of health benefits. Here are some of them: Healthy heart: Regular walking lowers cholesterol levels that can harm your heart. Additionally walking also prevents high blood pressure which is a precursor for heart disease. If you already have high blood pressure (hypertension), walking will help reduce it and bring it in control. Diabetes: Regular walking reduces your risk of developing Diabetes and enhances your bodys capacity to process sugar, lower blood sugar and reduce risk of heart disease. This also applies to individuals who already have Diabetes. Obesity: Regular walking can prevent weight gain and keep you in great shape. For example, middleaged women who walk more than 10,000 steps a day have lower levels of body fat than do women who are less active. Stress: Regular walking helps you manage stress effectively and boosts your spirits. It also helps drive away depression and anxiety. Endurance: Walking improves your physical strength and endurance levels. It also strengthens your Immune System to ward off infections. Tips for walking Make ample preparations before you go for a walk. The following are some tips on how you can enhance your walking experience:

Wear shoes and socks that are comfortable. Use cotton socks; avoid synthetic material as they do not allow sweat to evaporate. Wear loose protective clothing, preferably cotton ones. Dress in accordance to weather conditions. Wear bright colors after dark so that motorists can spot you. Do warm-up sessionswalk slowly for about 5 min until your muscles warm up. Warming up your muscles reduces your risk of injury. After warming up, perform stretching exercises (see Box) for about 5 min before walking. To reduce stress on your heart and muscles, end each walking session by walking slowly for about 5 min. Then, repeat your stretches.

If you are so out of breath that you cannot carry on a conversation with the person you are walking with, you are probably walking too fast and should slow down. Staying motivated Stretch exercises Starting a walking program may not be easy. You may be constantly Quadriceps stretch discouraged due to a variety of reasonsbad weather, lack of sleep Lower back flexion stretch or too much work. Whatever your reasons may be, remember that it takes patience and persistence to stick to your resolution of walking Calf stretch regularly. Hamstring stretch Chest stretch The health benefits that regular walking brings will overshadow all difficulties and it is well worth your effort.

Here are some tips to keep you motivated:

Walk with your spouse, friend, neighbor or colleague to make it more interesting Take different routesthis will add to the variety. Walking, like most things, is habit forming and you may develop the habit over time.

In conclusion Walking has immense health benefits and it is the easiest exercise on this planet. All it takes is some commitment to take your first step and then follow it up with 9999 more steps everyday.

Despite what one may think, losing weight is not a mysterious process. In fact,weight loss does not even have to involve strange diets, special exercises or even the 'magic' of pills or fitness gadgets. The secret to weight loss is to make small changes each and every day and you will slowly lose those kilograms.

Some tips for losing weight are: 1. Pay attentionwhile you eat. Many times, we snack while doing other things such aswatching TV. Without even knowing it, we have consumed a few hundredextra calories.That may not seem like much, but it adds up. Regulateyour meal times. Pick times throughout the day when you can sit downand actually enjoy your breakfast, lunch and dinner. Stick to thesethis to allow your body to pick up on the times and allow it to getused to processing food at these times.


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Get in the habit of eating healthily on a daily basis. Eat loads offresh fruit and vegetables throughout the day. This is certainly goingto help with your cravings for junk food and just after a few days youwill be feeling much healthier and fitter. Start and finishyour eating for the day early. Eat breakfast as early as possible,andfinish your day off with an early dinner and a no-eat-after-8pm (forexample)policy. Your body is most active during the daytime, whichmeans that it will burn more calories then than at night. Avoidlate night snacks as they can prevent you from losing weight. As saidearlier,your body is less active at night, meaning that you have agreater chance of turning that slice of pizza into pure fat thanburning it as a source of energy. Eat your vegetables.Vegetables, especially raw ones, burn more calories than those packedin the vegetables themselves. Also, the fiber in vegetables gives asense of fullness. Be honest with yourself. If you know you have a weakness for chocolate chip cookies ,buying a two-pound bag to keep in the house may give you more temptation than you can handle; if you know you do not have a lot of energy in the morning, it can be self-defeating to plan on jogging every morning before work.



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Take a walk each and every day! You can start with 15 min and then building to 45min and then an hour an a half! You will be amazed just how quickly you will see resultsnot just in your weight loss, but your overall sense of wellbeing. Regular exercise limits stress and anxiety and there is also the bonus that you could walk in some really beautiful places. Watch no more than 2 h of TV a day. Studies have shown that adults who watch more than 2 h of TV per day take in 7% more calories and consume more sugary snacks than those who watch less than an hour a day. Take five (thousand) extra steps a day. A typical person takes about 5000 steps per day between going to work, running errands and doing chores around the house.Doubling that number can have significant health benefits: higher good HDL cholesterol levels, lower blood pressure, improved glucose control, of course, a lower number on the weighing scale. Walking more steps per day also leads to a lower percentage of body fat and slimmer waists and hips. Drink at least eight glasses of water per day. Water is not just a thirst quencherit actually speeds the body's metabolism. No calories are ingested when drinking water,instead calories are used. Try drinking a glass before meals and snacks and before consuming sweetened drinks or juices. And finally, stand up for your goals.