You are on page 1of 33

Welcome teenagers!

:D
This eBook that we have created is specially designed for you to use as long as you have the desire to slim down! Do not lie to me, the fact that you have started reading this means that you already have the thought of dieting and would like to learn something. Well, throughout this whole book, we will be guiding you through the various steps that can bring you to the ideal weight that you desire. Throughout this guidebook, many tips and tricks will be imparted to you to help your slimming down process become a much easier, enjoyable and safer one as well! As you should already know, dieting can have very dire consequences should you do it the wrong way! That is why we believe that our guide is so important should you even thought of dieting the healthy way. Fret not! Though the process might be tough, you have us who will be along with you in this journey guiding you trough in the form of this book! Let us wait no longer and start this journey right here right now!:)

\ weight in kilograms BMI = ( kg/m ) height in meters

SEVRING SIZE- 1,medium (about 2 inches) NUTRITION - Calories: 72


-Protein: 0.36 g -Carbohydrates: 19.06 g -Fiber: 3.3 g -Sugars: 14.34 g -Total Fat: 0.23 g -Saturated Fat: 0.039 g -Monounsaturated Fat: 0.010 g -Polyunsaturated Fat: 0.070 g -Cholesterol: 0 mg

-Vitamin- A,E,K,C SERVING SIZE-1, medium ( about 6 inches) NUTRITION - Calories: 105
-Protein: 1.29 g -Carbohydrates: 26.95 g -Fiber: 3.1 g -Sugars: 14.43 g -Total Fat: 0.39 g -Saturated Fat: 0.132 g -Monounsaturated Fat: 0.038 g -Polyunsaturated Fat: 0.086 g -Cholesterol: 0 mg - Contain Vitamins- A,B,C,E,K

SERVING SIZE- 1, medium,230g NUTRITION -Calories 70 - Total Fat 0 g -Saturated 0 g -Total Carbohydrate 13 g - Polyunsaturated 0 g - Dietary Fiber 7 g -Monounsaturated 0 g -Sugars 14 g -Protein 0 g -Cholesterol 0 mg SERVING SIZE- 1 small honeydew wedge NUTRITION -Calories 45 -Total Fat 0 g -Saturated 0 g -Total Carbohydrates 11 g -Polyunsaturated 0 g

-Dietary Fiber 1 g -Monounsaturated 0 g -Sugars 10 g -Cholesterol 0 mg SERVING SIZE-1 slice (about 140g) NUTRITION -Calories: 55
-Protein: 0.85 g -Carbohydrates: 13.73 g -Fiber: 2.5 g -Sugars: 8.26 g -Total Fat: 0.20 g -Saturated Fat: 0.060 g -Monounsaturated Fat: 0.053 g -Polyunsaturated Fat: 0.03 g -Cholesterol: 0 mg -Vitamins- A,B,C,K

SERVING- 1 slice(about 154g) NUTRITION


-Calories: 46 -Protein: 0.94 g -Carbohydrates: 11.63 g -Fiber: 0.6 g -Sugars: 9.55 g -Total Fat: 0.23 g -Saturated Fat: 0.025 g -Monounsaturated Fat: 0.057 g -Polyunsaturated Fat: 0.077 g -Cholesterol: 0 mg -Vitamins- A,B,C,E,K

SERVING SIZE- 1 slice(about 150 grams) NUTRITION


-Calories: 74 -Protein: 0.84 g - Carbohydrates: 19.58 g - Fiber: 2.2g - Sugars: 14.35g - Total Fat: 0.19g - Saturated Fat: 0.014 g - Monounsaturated Fat: 0.022 mg - Polyunsaturated Fat: 0.065 mg - Cholesterol: 0 mg -Vitamins- A,B,C,E,K SERVING SIZE- 1,medium size (90 g) NUTRITION -Calories 45 -Total Fat 1 g -Saturated 0 g -Total Carbohydrate11 g - Polyunsaturated 0 g -Dietary Fiber 5 g -Monounsaturated 0 g -Sugars 5 g -Protein 1 g -Cholesterol 11 mg

Iced Lemon Tea( POKKA)

SERVING SIZE- 1 packet, 250ml NUTRITION -Calories 100 -Total Fat 0 g - Saturated 0 g -Total Carbohydrates 25 g - Polyunsaturated 0 g - Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 0 g -Protein 0 g -Cholesterol 0 mg

Iced green tea (YEOs)

SEVING SIZE- 1 packet, 250ml NUTRITION -Calories 50 - Total Fat 0 g -Saturated 0 g -Total Carbohydrates 13 g -Polyunsaturated 0 g -Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 13 g -Protein 0 g -Cholesterol 0 mg

Chrysanthemun tea (YEOs)

SERVING SIZE- 1 packet, 250ml NUTRITION -Calories 80 -Total Fat 0 g -Saturated 0 g -Total Carbohydrate 21 g -Polyunsaturated 0 g -Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 21 g -Protein 0 g -Cholesterol 0 mg

H-TWO -0

Serving size 1 can,500ml NUTRITION -Calories 165 -Total Fat 0 g -Saturated 0 g -Total Carbohydrate 41 g -Polyunsaturated 0 g -Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 39 g -Protein 0 g -Cholesterol 0 mg

Iced Apple Tea (POKKA)

SERVING SIZE-1 packet, 250ml NUTRITION -Calories 88 -Total Fat 0 g -Saturated 0 g -Total Carbohydrate18 g -Polyunsaturated 0 g -Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 17 g -Cholesterol 0 mg

Ban Mian ( Soup)

SERVING SIZE-1 portion, 528g NUTRITION -Calories 833 -Protein 21.8g -Total fat 22g -Carbohydrates 48g -Dietary fibre 3g -Cholesterol 232mg

Bee Hoon, Fried,Plain

SERVING SIZE- 1 portion, 199g NUTRITION -Calories 252 -Protein 5.7g -Total fat 5g -Carbohydrates 46g -Dietary fibre 4g -Cholesterol 4mg

Hor Fun

SERVING SIZE- 1 portion, 449g

NUTRITION -Calories 452 -Protein 15.7g -Total fat 14g -Carbohydrates 66g -Dietary fibre 4g -Cholesterol 348mg

Kway Chap

SERVING SIZE- 1 portion,610g NUTRITION -Calories 646 -Protein 32.9g -Total fat 26g -Carbohydrates 70g -Dietary fibre 4g -Cholesterol 348mg SERVING SIZE- 1 portion, 540g NUTRITION -Calories 381 -Protein 14.6g -Total fat 11g -Carbohydrates 55g -Dietary fibre 7g -Cholesterol 140mg

Lor Mee

Chicken Curry

SERVING SIZE- 1 portion, 532g NUTRITION -Calories 756 -Protein 34.3g -Total fat 49g -Carbohydrates 46g -Dietary fibre 7g -Cholesterol 97g

Fishball Noodle, Dry

SERVING SIZE-1 portion, 325g NUTRITION -Calories 368 -Protein 19.2g -Total fat 8g -Carbohydrates 55g -Dietary fibre 4g -Cholesterol 42mg

Fishball Noodle Soup

SERVING SIZE-1 portion,657g NUTRITION -Calories 329g -Protein 18.4g -Total fat 3g -Carbohydrates 58g -Dietary fibre 5g -Cholesterol 33 mg

Minced meat noodle(dry)

SERVING SIZE- 1 portion,311g NUTRITION -Calories 511g -Protein 19.7g -Total fat 23g -Carbohydrates 57g -Dietary fibre 5g -Cholesterol 29mg

Minced meat noodle (soup)

SERVING SIZE-1 portion, 594g NUTRITION -Calories 380 -Protein 17.4g -Total fat 12g -Carbohydrates 50g -Dietary fibre 9g -Cholesterol 37mg

Prawn Noodle (dry)

SERVING SIZE- 1 portion, 345g NUTRITION -Calories 460 -Protein 20.4g -Total fat 13g -Carbohydrates 65g -Dietary fibre 5g -Cholesterol 48mg

Prawn Noodle (Soup)

SERVING SIZE- 1 portion, 575g NUTRITION -Calories 294 -Protein 19.0g -Total fat 2g -Carbohydrates 50g -Dietary fibre 4g -Cholesterol 40g

Hokkien Noodle (Fried)

SERVING SIZE- 1 portion,375g NUTRITION -Calories 617g -Protein 21.8g -Total fat 30g -Carbohydrates 65g -Dietary fibre 5g Cholesterol 289 mg

Wanton Noodle (dry)

SERVING SIZE-1 portion, 330g NUTRITION -Calories 407g -Protein 19.5g -Total fat 12g -Carbohydrates 55g -Dietary fibre 5g -Cholesterol 36mg SERVING SIZE- 1 portion, 410g NUTRITION -Calories 215g -Protein 14.4g -Total fat 4g -Carbohydrates 31g -Dietary fibre 1g -Cholesterol 8mg

Wanton Noodle (Soup)

Yong Tau Hu (mixed)

SERVING SIZE- 1 portion, 175g NUTRITION -Calories 165 -Protein 10.7g -Total fat 8g -Carbohydrates 12g -Dietary fibre 5g -Cholesterol 49mg

Laksa

SERVING SIZE- 1 portion, 660g NUTRITION

-Calories 432 -Protein 21.1g -Total fat 2g -Carbohydrates 83g -Dietary fibre 5g -Cholesterol 13mg

Ee mee (fried, seafood)

SERVING SIZE- 1 portion, 685g NUTRITION -Calories 1010 -Protein 38.1 -Total fat 61 -Carbohydrates 78 -Dietary fibre 8 -Cholesterol 109mg

Chicken Porridge

SERVING SIZE- 1portion, 595g NUTRITION -Calories 211 -Protein 13.7g -Total fat 7g -Carbohydrates 24g -Cholesterol 71mg

Century Egg porridge

SERVING SIZE- 1 portion, 647g NUTRITION -Calories 422g -Protein 1.9g -Total fat 19g -Carbohydrates 62g -Cholesterol 336mg

Duck Porridge

SERVING SIZE- 1portion, 573g NUTRITION -Calories 596g -Protein 56.6g -Total fat 17g -Carbohydrates 54g -Dietary fibre 5g -Cholesterol 115mg

Minced Meat Porridge

SERVING SIZE- 1 portion, 635g NUTRITION -Calories 363g -Protein 19.1g -Total fat 15g -Carbohydrates 38g -Cholesterol 64mg

Fish Porridge

SERVING SIZE-1 portion, 685g NUTRITION -Calories 258g -Protein 17.1g -Total fat 3g -Carbohydrates 40g -Cholesterol 27mg

Char Siew Rice

SERVING SIZE- 1 portion, 370g NUTRITION -Calories 602 -Protein 25.2g -Total fat 16g -Carbohydrates 90g -Dietary fibre 8g -Cholesterol 52mg

Chicken Rice

SERVING SIZE- 1 portion, 390g NUTRITION -Calories 618 -Protein 25.7g -Total fat 23g -Carbohydrates 76g -Dietary fibre 3g -Cholesterol 48mg

Duck Rice

SERVING SIZE- 1 portion, 420g NUTRITION -Calories 706 -Protein 23.5g -Total fat 30g -Carbohydrates 86g -Dietary fibre 10g -Cholesterol 58mg

Fried Rice

SERVING SIZE- 1 portion,420g NUTRITION -Calories 511 -Protein 16.0g -Total fat 20g -Carbohydrates 66g -Dietary fibre 4g -Cholesterol 445 mg

Mui Fan

SERVING SIZE- 1portion, 795g NUTRITION -Calories 719 -Protein 32.6g -Total fat 159g -Carbohydrates 111g -Dietary fibre 4g -Cholesterol 342mg

Lor Mai Kai

SERVING SIZE- 1 portion,150g NUTRITION -Calories 150 -Protein 324g -Total fat 9.0g -Carbohydrates 7g -Dietary fibre 56g -Cholesterol 7mg

Nasi Briyani with Chicken

SERVING SIZE- 1 portion,490g NUTRITION -Calories 880 -Protein 39.1g -Total fat 35g -Carbohydrates 102g -Dietary fibre 8g -Cholesterol 158mg

Nasi Briyani with Mutton

SERVING SIZE-1 portion, 505g NUTRITION -Calories 752 -Protein 35.9g -Total fat 25g -Carbohydrates 97g -Dietary fibre 8g -Cholesterol 96mg

Nasi LemaK

SERVING SIZE-1 portion,195g NUTRITION -Calories 279 -Protein 11.8g -Total fat 13g -Carbohydrates 29g -Dietary fibre 6g -Cholesterol 71mg

Lontong SERVING SIZE- 1 portion, 417g NUTRITION -Calories 390 -Protein 13.3g -Total fat 21g -Carbohydrates 36g -Dietary fibre 8g -Cholesterol 125mg

Mee Rubus

SERVING SIZE- 1 portion,515g NUTRITION -Calories 555 -Protein 21.2g -Total fat 19g -Carbohydrates 75g -Dietary fibre 9g -Cholesterol 180mg

Mee Siam

SERVING SIZE- 1 portion NUTRITION -Calories 520 -Protein 14.7 g -Total fat 15 -Carbohydrates 82g -Dietary fibre 10g -Cholesterol 127mg

Mee Soto SERVING SIZE- 1 portion, 540g NUTRITION -Calories 434 -Protein 19.4 -Total fat 13 -Carbohydrates 60g -Dietary fibre 4g -Cholesterol 38mg

Mee Goreng

SERVING SIZE-1 portion, 170g NUTRITION -Calories 281 -Protein 9g -Total fat 9g -Carbohydrates 41g -Dietary fibre 0g -Cholesterol 0mg

Nasi Goreng

SERVING SIZE- 1 portion, 330g NUTRITION -Calories 638 -Protein 16g -Total fat 25g -Carbohydrates 87g -Dietary fibre 0g -Cholesterol 0mg SERVING SIZE- 1 plate NUTRITION -Calories 721 -Protein 25g -Total fat 35g -Carbohydrates 77g -Dietary fibre 11g -Cholesterol 242mg

Roti John

Don, Katsu

SERVING SIZE- 1 portion,476g NUTRITION -Calories 785 -Protein 36.9g -Total fat 31g -Carbohydrates 90g -Dietary fibre 4g

-Cholesterol

351mg

Don , Teriyaki Chicken

SERVING SIZE- 1 portion, 406g NUTRITION -Calories 641 -Protein 33.7g -Total fat 24g -Carbohydrates 73g -Dietary fibre 6g -Cholesterol 180g

Don Unagi

SERVING SIZE- 1 portion, 344g NUTRITION -Calories 626 -Protein 23.7g -Total fat 18g -Carbohydrates 91g -Dietary fibre 5g -Cholesterol 122mg

Spaghetti Noodles (Generic)

SERVING SIZE- 1 plate, NUTRITION -Calories 210 -Protein 7g -Total fat 1g

-Carbohydrates 42g -Dietary fibre 2g -Cholesterol 0mg

Cheese fries SERVING SIZENUTRITION -Calories 242 -Protein 5g -Total fat 12g -Carbohydrates 31g -Dietary fibre 2g -Cholesterol 16mg

Pasta (tomato sauced)

SERVING SIZENUTRITION -Calories 254 -Protein 7g -Total fat 6g -Carbohydrates 44g -Dietary fibre 3g -Cholesterol 0mg

Nacho with cheese

SERVING SIZENUTRITION -Calories 340 -Protein 3g

-Total fat 22g -Carbohydrates 31g -Dietary fibre 4g -Cholesterol 5mg

Fish and Chips

SERVING SIZE- 1 plate, 350g NUTRITION -Calories 600 -Protein 15g -Total fat 12g -Carbohydrates 17g -Dietary fibre 0g -Cholesterol 35mg

Wanton (fried)

SERVING SIZE- 1 piece,13.2g NUTRITION -Calories 55.9 -Protein 1.54g -Total fat 0.4g -Carbohydrates 0.36g -Dietary fibre 0.02g -Cholesterol 0.45mg

Spring Roll (deep fried)

SERVING SIZE- 1 roll,41g NUTRITION -Calories 127 -Protein 2.4g -Total fat 10g -Carbohydrates 8g -Dietary fibre 1g -Cholesterol 22mg

Siew Mai

SERVING SIZE- 1 Piece,35g NUTRITION -Calories 105 -Protein 4.2g -Total fat 8g -Carbohydrates 4g -Dietary fibre 1g -Cholesterol 21mg

Curry Puff( Chicken)

SERVING SIZE- 1 piece,71g NUTRITION -Calories 246 -Protein 5.1g -Total fat 16g -Carbohydrates 20g -Dietary fibre 2g -Cholesterol 26mg

Nugget

SERVING SIZE-4 nuggets NUTRITION -Calories 190 -Protein 9g -Total fat 12g -Carbohydrates 12g -Dietary fibre 1g -Cholesterol 25mg

Activity (1-hour duration)

Weight of person and calories burned 160 pounds (73 kilograms) 200 pounds (91 kilograms) 637 240 pounds (109 kilograms) 763

Aerobics, high impact

511

Aerobics, low impact Aerobics, water Backpacking Basketball game Bicycling, < 10 mph, leisure Bowling Canoeing Dancing, ballroom Football, touch, flag, general Golfing, carrying clubs Hiking Ice skating Jogging, 5 mph Jumping Jacks Lawn Mowing Racquetball, casual, general Rollerblading Rope jumping Rowing, stationary Running, 8 mph Sit ups Skateboarding Skiing, cross-country Skiing, downhill Skiing, water Softball or baseball Stair treadmill Swimming, laps Tae kwon do Tai chi Tennis, singles Volleyball

365 292 511 584 292 219 256 219 584 329 438 511 584 293 192 511 913 730 511 986 293 168 511 365 438 365 657 511 730 292 584 292

455 364 637 728 364 273 319 273 728 410 546 637 728 366 240 637 1,138 910 637 1,229 366 210 637 455 546 455 819 637 910 364 728 364

545 436 763 872 436 327 382 327 872 491 654 763 872 439 288 763 1,363 1,090 763 1,472 439 252 763 545 654 545 981 763 1,090 436 872 436

Walking, 2 mph Walking, 3.5 mph Weightlifting, free weight

183 277 219

228 346 273

273 414 327

To lose one pound a week you need to burn 3,500 calories. That translates into 500 calories a day. It s not hard to burn 500 calories a day; you just have to get moving. 10 DIFFERENT WAYS

1. Brisk walk for 1.5 hrs 2. Leisurely biking (slow speed) for 3hrs 3. A combination of sit ups, pull ups and push ups non-stop for an hour 4. Dance for 2hrs non-stop 5. Climb the stairs for 10 minutes 6. Doing housework for 1.5-2hrs 7. Skip for 50 minutes 8. Cycle for 50 minutes 9. Jog for 50 minutes 10. Hula hoop for 1hr Your best bet is to do a combination of different exercises. By combining the exercises you wont get bored as easy and risk quitting all together. A good routine would be to start out with some yoga or stretching, then do some calisthenics for 15 minutes, go for a walk or jog, then do more stretching when you return. Mix it up and you will be more likely to stick with your routine.

KNOW HOW TO DO IT THE RIGHT WAY! Below are the links to teach you how to do proper.. Sit Ups: http://www.wikihow.com/Do-Sit-Ups Push ups: http://www.ehow.com/how_3190_proper-push-up.html Plank exercise: http://www.marksdailyapple.com/how-to-proper-plank-technique/ Pull ups/Chin ups: http://doubleyourgains.com/how-to-do-pull-ups-and-chin-ups Squats: http://www.builtlean.com/2010/07/20/how-to-do-proper-squat-technique/

And here are some TIPS for BETTER PULL UPS! :D http://www.military.com/military-fitness/workouts/tips-for-better-pullups

FOR ALL GIRLS OUT THERE! GET THIS RIGHT! GIRLS WILL NEVER GET UGLY BULGING MUSCLES IF WE EXERCISE TOO MUCH BEACAUSE WE SIMPLY DO NOT HAVE THE HORMONES TO GROW THAT MUCH MUSCLES UNLIKE THE GUYS. GIRLS WILL ONLY LOOK LEAN AND MORE TONE, SO START DOING GYM TODAY!
Women need not fear building big muscles because girls do not have enough testosterones (male hormones) to get big muscles unless supplemented by hormones enhancing supplements. So girls will get sexily toned and attractive bodies instead of getting bulky muscles. Sg Fitness

You might also like