Author
I published my first bestselling fitness book entitled Fitness 24/7 and Cergas 24/7 back in 2008. About a year later, I released my first ebook - 24 Questions - which answers the 24 most commonly asked health and fitness questions. Since than I have released over 10 health and fitness ebooks, including the fast selling How to Lose 5kg in 5 Weeks
Speaker
I conduct various health and corporate wellness seminars. Some of my clients include Nestle, Nandos, Bank Negara, Petronas Malaysia, Bursa Malaysia and other clients in both the private and public sector
TV Host
I am a regular TV guest on various talk shows discussing health, diet, nutrition and other wellness topics.
Brand Ambassador
As part of my job, I have been fortunate to represent brands such as Adidas, Nestle and Fitness Concept.
Web Entrepreneur
I love the web. We launched Cekodok.com, a Malaysian calorie database, ebooks and are very active in prodiving tips on our website - KevinZahri.com, Facebook and Twitter
facebook.com/zahri.kevin
KevinZahri.com 2010
MY OTHER BOOKS
Fitness 24/7
Ever in search of a health and fitness book that is related to the Asian lifestyle? Asian foods? Fitness 24/7 by Kevin Zahri (Malaysias Fitness Celebrity) is the answer. Fitness 24/7 is build around sound nutritional and fitness advice covering topics like weight gain/loss, building a personalized & balanced diet and full body part training. Price: RM75 (available here online)
Got a Question?
If you would like to purchase any of these books/ebooks or got a questions, feel free to contact us online or via our social media networks - KevinZahri.com, Facebook and Twitter.
facebook.com/zahri.kevin
KevinZahri.com 2010
Example:
Following is an example of how these quick tips work:
Take Your Nasi Lemak With White Rice
This can save you plenty of calories per year. Nasi lemak is packed with calories, mainly from santan (cocunut oil). Compared to white rice (150 calories), a typical serving of nasi lemak carries some 340 calories. Just ask the makcik (seller) to give you white rice instead.
Avg Saving: 190 per meal Meals Per Year: 100 Weight Loss Per Year:
The average calorie saving per meal or drink Frequency of meal per day/week/month or year Potential weight loss per year based on total calories saved.
4.5 kg
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Avg Saving: 190 per meal Meals Per Year: 100 Weight Loss Per Year:
1 2 3 4 5
This can save you plenty of calories per year. Nasi lemak is packed with calories, mainly from santan (cocunut oil). Compared to white rice (150 calories), a typical serving of nasi lemak carries some 340 calories. Just ask the makcik (seller) to serve you white rice instead.
4.5 kg
Avg Saving: 300 per day Meals Per Year: 730 Weight Loss Per Year:
Stick To Water
Most of us enjoy 2-4 sugar based drinks like orange juice, coffee, soft-drinks etc. All these are packed with sugar. Water, however, contains 0 calories. So say you replace 2 of those 4 drinks with plain water, on average you can save some 300 calories per day.
28.4 kg
Only Drink Half Your Drink
OK lets be fair. Plain water is not very exciting. We all enjoy our favorite drinks. It keeps up happy and yeah we all need a little enjoyment ... but do we need an entire glass? Probably not. Half a serving is the way to go. So stick to half servings for your favorite drink and order another glass of water. This saves you some 60 calories per meal.
Avg Saving: 60 per meal Meals Per Year: 1000 Weight Loss Per Year:
7.8 kg
Avg Saving: 150 per meal Meals Per Year: 730 Weight Loss Per Year:
14.2 kg
Be a Breast Without Skin Man
Let me be the first to admit that I love ... fried chicken. It makes me happy ... but instead of choosing the worst part (i.e. drumstick or wings), I choose the lesser evil - the breast and remove the skin or some of it. Your calorie savings would depend on the recipe etc but generally you can save some 50 calories per meal ... and you get more proteins as well.
Avg Saving: 50 per meal Meals Per Year: 365 Weight Loss Per Year:
2.4 kg
KevinZahri.com
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Avg Saving: 80 per egg Eggs Per Year: 120 Weight Loss Per Year:
6 7 8 9 10
Eggs are good. Egg whites (20 calories) provide essential proteins but most like the yolk for its taste. Unfortunately, the taste and flavor comes from fat (80 calories) ... and yeah making scrambled eggs without the yolk is not an option but try to reduce the yolk servings whenever you can. Example: If you use eggs for your scrambled egg, stick to only one yolk.
1.2 kg
Avg Saving: 50 per meal Meals Per Year: 365 Weight Loss Per Year:
2.4 kg
Avg Saving: 180 per meal Drinks Per Week: 2 Weight Loss Per Year:
2.4 kg
Avg Saving: 150 per meal Drinks Per Day: 2 Weight Loss Per Year:
14.2 kg
Avg Saving: 135 per meal Meals Per Year: 365 Weight Loss Per Year:
6.4 kg
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Avg Saving: 150 per meal Meals Per Week: 3 Weight Loss Per Year:
11 12 13 14 15
Desserts are yummy and yeah, I am not telling you to totally get rid of them. Instead, just cut them in half. If you are used to getting two scoops (300 calories) of ice cream, opt for a single scoop (150 calories). Or if you order 100g of gummy bears (400 calories), opt for 50g (200 calories). Its all about balance.
3.0 kg
Avg Saving: 100 per meal Meals Per Year: 25 Weight Loss Per Year:
0.8 kg
Avg Saving: 60 per meal Drinks Per Week: 5 Weight Loss Per Year:
2.0 kg
Avg Saving: 60 per meal Drink Per Year: 250 Weight Loss Per Year:
1.9 kg
Avg Saving: 300 per meal Canai Per Week: 3 Weight Loss Per Year:
6.1 kg
KevinZahri.com
facebook.com/zahri.kevin
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Avg Saving: 40 per meal Drinks Per Day: 2 Weight Loss Per Year:
16 17 18 19 20
Just like tip #3 or #15, we apply this rule to teh tariks. A single glass of teh tarik contains some 80 calories. Drink half a glass and order another glass of mineral water for your thirst and save some 40 calories per serving. Over a year, it adds up.
3.8 kg
Do Not Super Size Your Meals at McD
Fast food is bad enough ... but now and then, everyone hits fast foods chains - me included. That said, there is no need to super size your meals as well. A super sized meal can add some 300 calories to your meal (from sugar in drinks and fries). you dont need that.
Avg Saving: 300 per meal Meals Per Month: 8 Weight Loss Per Year:
3.7 kg
Avg Saving: 70 per fruit Fruits Per Year: 300 Weight Loss Per Year:
Go Easy On Fruits
Fruits are great for mineral, vitamins and contain fibers as well but too much of anything is not good for you. Fruits contain sugars that can make you gain weight just like anything else. Stick to the an apply a day keeps the doctor away rule. 4-5 would probably be too many. An apply contains some 70 calories.
2.7 kg
Avg Saving: 800 per meal Meals Per Year: 30 Weight Loss Per Year:
3.1 kg
Avg Saving: 100 per meal Meals Per Week: 10 Weight Loss Per Year:
6.8 kg
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Avg Saving: 75 per meal Meals Per Year: 60 Weight Loss Per Year:
21 22 23 24 25
Kurmas are a Malaysian tradition - especially during Ramadhan (fasting month). They taste great but their sweetness comes from sugars ... lots of it. A single kurma contains 25 calories. Avoid your cravings and stick to two dates per seating.
0.6 kg
Stick to No-Added Sugar Soya Milk
Soya milk is a great source of protein but it is extremely difficult to find no sugar added pre-packet soya milk. If you can, it can save you some 20g or 80 calories.
Avg Saving: 80 per meal Drink Per Week: 2 Weight Loss Per Year:
1.1 kg
Go Easy On Cheese
Cheese, although a dairy product, is rather high in calories mainly coming from fats. Try to reduce your cheese intake when you have toasts, pizza, pasta or any other meal. This can save you an average of 75 calories (equivalent of 28g of cheese).
Avg Saving: 75 per meal Meals Per Month: 6 Weight Loss Per Year:
0.7 kg
Go Roasted, Grilled or Steamed Food
In tip #5 we talked about breasts - chicken breasts. Now obviously we can take it up another notch and opt for a grilled chicken breast (140 calories) opposed to a deep fried version (260 calories) and save a further 120 calories. In my books ... grilled, broiled, roasted, cooked or steamed are the way to go!
Avg Saving: 120 per meal Meals Per Week: 7 Weight Loss Per Year:
5.7 kg
Avg Saving: 100 per meal Meals Per Month: 9 Weight Loss Per Year:
1.4 kg
KevinZahri.com
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DO YOU HAVE A QUESTION? IF YOU HAVE A QUESTIONS, I WOULD LOVE TO HEAR FROM YOU: EMAIL ME AT KZ@KEVINZAHRI.COM VISIT HTTP://KEVINZAHRI.COM
THANK YOU!
MORE INFO
NEED HELP?
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