Food calories count

This is just a guide for a start . I extract it from the internet . Hope it helps.

Main meal
Cooked plain rice (1 cup) 168
Mee soup (1 bowl) 380
Fried egg (1) 95
Mee goreng (1 plate) 750
Ikan bilis sambal (2 tbsp) 252
Capati (1 piece) served with 1/2 cup green gram gravy 380
Roti canai (1 piece) with 3 1/2 tbsp dhal 332
Fried pomfret (1 piece) 143
Cooked beansprouts (4 tbsp) 82
Cooked spinach with anchovies (5 tbsp) 32.5
Fried ikan kembong (1 piece) 111
Chicken curry (1 medium piece) 200
Fried chicken (1 piece) 255
Wholemeal bread (2 slices) with 1 tbsp margarine 217
Chicken satay (5 sticks) without peanut sauce 100
Roti Telur & Dhal - 1 piece & 1/2 cup - 414 kalori
Laksa Kari - 1 bowl - 589 kalori
Nasi Lemak - 1 complete - 644 kalori
Mee Goreng Mamak - 1 plate - 660 kalori
Lor Mee - 1 bowl - 383 kalori
Mee Rebus - 1 plate - 556 kalori
Mee/Bihun Goreng - 1 plate - 510 kalori
Kuey Goreng Kerang - 1 plate - 743 kalori
Mee Wantan - 1 plate - 409 kalori
Laksa Penang - 1 bowl - 436 kalori
Mee sup - 1 bowl - 381 kalori
Nasi Ayam - 1 plate - 600 kalori
Nasi Goreng Biasa - 1 plate - 637 kalori
Nasi Claypot - 1 bowl - 898 kalori
Bah Kut Teh - 1 bowl - 348 kalori
Sotong goreng tepung - 1 small plate - 630 kalori
Sup Krim - 1 rice bowl - 375 kalori
sandwich chicken salad - 1 whole - 481 kalori
Pasembur - 1 plate - 752 kalori
Rojak Buah - 1 plate - 443 kalor
iteh tarik - 1 glass - 83 calori (if you take 4 cups a day, it will equal to 1 1/2 bowl rice
Nasi Campur + 3 dish - 1 plate - 620 kalori
Century Egg Porridge - 1 bowl - 423 kalori
Popiah 1pc 188 calories

FRUITS
Watermelon (1 small slice) 37
Guava (1 small slice) 41
Papaya (1 small slice) 50
Mango (1 medium) 22
Red apple (1 medium slice) 50
Pineapple ( 1 medium slice) 55


Snack
Cekodok pisang (1 piece) 179
Curry puff 130
Pisang goreng (1 piece) 120
Kuih appam balik (1 piece) 240
Kuih koci pulut hitam (1 piece) 170

Choose a lower calories food and you will lose weight too! No need to starve yourself and deprive from your favourite foods . Don't forget portioning counts too. HAPPY COUNTING.

A tip or 2 to help on calories counting

Even though we are at rest ( I mean lying on bed doing nothing our body do need calories to burnt) For women -1300 calories and men -1500-1600 calories depending on their weight too. Meaning we must not consume calories more than what our body need in order to lose weight.
Exp: you had mee goreng for breakfast -750 calories
Nasi goreng for lunch -565 calories
Hockien mee for dinner - 1000 calories
Total = 2315 calories ( dont forget it haven't include
drinks)

For women = 2315-1300= excess of 1015 calories(in one month 1015 X 30 = 30450 calories)
That means you will put on 8.7lbs in a month! Oh just in case you want to know 1lb = 3500 calories.

Still not convince? Better be.. I will post more on the calories counting soon.

20 days into my weight management program

To be honest , 3-4 days into the program it's doesn't feel good cos the body haven't adjust to it yet but I notice that i don't feel tired at all even though after 4-5 hrs I had the "shake" at breakfast. Hmm.. seems it work for me.
My weight before i start the program? 65 kgs!! For a medium build I'm consider overweight!! The analysis showed my body fat - 36.5%. That's FAT! And after 20 days? Weight has drop since..61kgs with body fat of 34%. I lose an inch on my waist, butt and thigh.. guess that's where my fat is. A starting success ... still looong way to go. I know i can achieve my IDEAL weight..

Looking for solution.

If i want to live healthily into my golden years , I have to take some action. Hmmm... where is the fastest informations that i an get? INTERNET!! I Loves the net... click! Wahhh... sooo much informations ... from how to lose the extra lbs to calories counting. You name it they got it! Surf for days ... at last i found a website posted by someone staying in Puchong too. Sent an e-mail for a free analysis and what a fast respond from him. Good customer service i guess. Made an appointment for the free analysis and understand the products better.. guess what? I'm on the weight management program since that day ( 06/10/2008).

Carrying xtra weight since...

Been carrying extra weight since had my boys till my boys says to me.. Mommy you LOOK BIG !! Ohhh that disaster!! Of course I freak out and tell my boys that I look BIG because of them. Looking back.. my weight had been creeping up slooowly till my clothes can't fit me anymore and the reflection on the mirror does not look like I want to be.