Diet Tips For Today

kredit to : http://www.healthcastle.com

Weight-Loss Secret: How to Grocery Shop

People who make grocery lists, shop for fresh produce each week and prepare meals at home are more likely to keep a trim figure because they have total control over what they eat and when. There’s no last-minute trips to the frozen dinners aisle of the grocery store or, worse yet, to the drive-thu at the local burger joint.

But selecting, washing and chopping up fresh foods for dinner is an activity that many of us just don’t have time for. If you’re more than a little stretched for time, consider splurging a bit at the grocery store to make eating fresh produce easier on yourself. Forget the bulk carrots and bunches of broccoli and head for the pre-washed, pre-peeled, pre-cut, pre-bagged veggie section. There you will find foods like baby zucchini, cut broccoli florets and sliced carrots, which can all help you make your meals easier than ever to prepare.

Yes, they cost quite a bit more than bulk produce, but if you don’t have the time to prepare fresh foods for dinner, what will you end up eating instead? TV dinners? Macaroni and cheese? Top Ramen? The question you have to ask yourself is “How much is good health worth to me and my family?”

source : www.lifescript.com

Update 99 HTN...(5 hari)

4 Nov (Rabu)
sarapan - mexican bun + air teh susu
lunch -sambal kupang + sayur buncis + 3 ekor udang goreng tepung
tea - jambu batu
dinner - tak makan..(malas melanda)

5 Nov (khamis)
sarapan - sandwich telur + air teh
lunch - ikan cencaru sumbat + sayur
tea - 2 keping keropok lekor
dinner - tak nak makan la...

6 Nov (Jumaat)
sarapan - spagetthi + air teh
lunch - member belanja Kenny Rogers
dinner - tak nak makan..dah kekenyangan makan kenny rogers

7 Nov (sabtu)
sarapan - 1 biji soft bread+ air soya
lunch - tak makan
tea - 2 kiub murtabak + 1 piece chicken wing + 1/2 pinggan mee goreng mamak (kongsi ngan papa)
malam - air soya

8 Nov (Ahad)
sarapan - 1 mangkuk mee suah, 2 marina chicken nugget + air suam
lunch - petai kupang + sayur campur + 1 keping roti putih
tea - big apple (2 biji donut den telan) + 2 botol nutrigen...
dinner - 1/2 mangkukkecil mee suah (ni perabihkan jannah punya mee)

9 Nov (Isnin)
sarapan - 1/6 roti john, 2 keping kek pisang + air milo
lunch - ikan bawal + sayur + 1 piece ayam mexican BBQ
dinner - tak nak makan la...

semuanyer gaya pemakanan yang tidak sihat, banyak bergoreng..walaupun takde nasi tapi kalorinyer banyak jugak..so minggu ni adalah chelen untuk makan salad.....sanggup kah????

sedikit perkongsian artikel :

Your Workday Weight-Loss Strategy

Does this sound familiar? You wake up, start to pour a bowl of cereal, but then realize you’re out of milk. So you gulp down a cup of coffee and grab a donut from the break room in your office. When lunchtime comes around, you order takeout or pizza and have a handful of jelly beans from your co-worker’s candy jar for dessert. When you finally clock out, you’re way too exhausted to whip up a meal, so you grab fast food on the way home.

Even though you may think you’re saving time by eating on-the-go and not planning your meals ahead of time, in reality your energy levels, waistline and wallet are paying the price. If your jam-packed schedule leaves you no time for the supermarket on the weekdays, spend ten minutes on Saturday making a list of healthy food items you can prepare quickly or bring to the office. Instant oatmeal, pre-cut veggies, lean lunch meat, yogurt, almonds, fruit, and single-sized soups are all foods that take less than a minute to prepare. Once you have your list, hit the supermarket. In less time it takes to wait for a pizza delivery, you can buy all the food that you’ll need for the week. To be extra frugal, learn how to stretch your dollars at the grocery store and get more bang for your buck.

Planning healthy meals ahead of time instead of relying on sugary, greasy junk food to get you through the day will help you lose weight and have more energy to make it through your workday. With all this extra stamina, you’ll be ready for that promotion you’ve been eyeing.

source : www.lifesript.com

Top 10 Riskiest Foods

The Food and Drug Administration (FDA) released its list for the top 10 riskiest foods for food-borne illness, and it includes popular foods you probably have in your kitchen! These 10 foods account for nearly 40% of all food-borne outbreaks since 1990, says the FDA. So which food takes top honors? Leafy greens, including lettuce, spinach, cabbage, kale, arugula, chard, escarole and endive. Other “risky” foods include eggs, tuna, oysters, potatoes, cheese, ice cream, tomatoes, sprouts, and berries. About 363 separate outbreaks were linked to leafy greens, accounting for 24% of all outbreaks in the top 10 foods, according to the Center for Science in the Public Interest (CSPI), which used data from the Centers for Disease Control and Prevention. Leafy greens can become contaminated with pathogens such as E.coli, salmonella or norovirus (a type of gastrointestinal illness). Contamination often occurs when the food comes in contact with wild animals or manure. The pathogen is then passed to humans through improper handling and preparation, such as inadequate hand-washing and cross-contamination of cutting boards and other equipment. The FDA says that washing a vegetable may be insufficient if the pathogen was absorbed into the vegetable. It advises to discard any food that is recalled.

My comment : Adalah aku sangat tidak percaya bahawa lettuce, tuna, telur, cheese dan aiskrim adalah 10 makanan yang berisiko untuk kesihatan...alahai...

Mind Your Muffins

gambar ihsan :flickr.com



There’s nothing quite like a warm, "fresh out of the oven" muffin. But if you’re regularly picking up baked goods for breakfast, it’s time to rethink your strategy. While eating a fresh blueberry muffin might seem like a healthy way to start your day (it’s fruit, right?), there are loads of calories and fat lurking within. Depending on the brand, a single muffin can set you back 600-700 calories and more than 10 grams of fat. And don’t even think about biting into one of those oversized Costco/Sam’s Club brand monstrosities; each of these gargantuan pastries can easily pack up to 900 calories and more than 40 grams of fat. Even low-fat muffins can deliver a substantial caloric wallop with an average of 400 calories each. Why? Because they're made with more sugar than regular muffins to improve the taste. And don’t be fooled by muffins that claim to be low-fat or reduced-fat or by those that contain healthy-sounding ingredients, such as apples, bananas, blueberries, carrots, or wheat germ. One healthy ingredient doesn’t make the whole food diet-friendly. For a guilt-free, delicious breakfast muffin that won’t break the calorie bank, whip up a batch of our low-calorie oatmeal muffins and eat one straight out of the oven. If you do want to treat yourself to a once-in-awhile store-bought muffin, then go ahead and enjoy yourself. But don't go grabbing one of these fat-fests every morning, or you’ll just make it that much more difficult for yourself to lose weight. So, if the muffin man comes knocking, tell him you’re minding your muffins.

source : http://www.lifescript.com

p/s : jadinyer daripada korang makan muffin ni lebih baik la makan 1 1/2 mangkuk mee sup (570 kalori), satu pinggan nasi minyak + rendang daging (644 kalori), 8 keping roti putih (624 kalori), 5 ketul ayam goreng (650 kalori), nasi lemak.......amacam???


Pilihan adalah di tangan anda!!!!!!!!!

Do You Have an Eating Disorder? 5 Warning Signs

About eight million American women suffer from eating disorders. Oftentimes, women harbor an eating disorder for years or develop one late in life, under the guise of dieting.

Here are a few signs that you or a friend may suffer from one:

• You find yourself only wanting to eat alone. This strange, ritualistic behavior hides how much, or how little, you eat and may imply that you think eating is disgusting and don’t want other people to even see you do it.

• You’re losing or gaining a lot of weight quickly. While in a starvation period, an anorexic can drop the pounds fast… but he or she may follow it up with a binging episode, rapidly regaining some of the weight. If your weight yo-yo’s because of extreme dietary habits, you may have a problem.

• You look skeletal. Scary skeleton-like shoulders, visible ribs, sunken, dark circles around your eyes, Barbie doll legs, and a chest that’s caving in - these are all red flags that your dietary habits aren’t healthy.

• You get distressed about food. Your co-worker brings a batch of beautifully-decorated red velvet cupcakes to the office, and all you can think of is the number of calories and the saturated fats. So you avoid the cupcakes and your friend instead.

• You stop getting your period. This is your body’s way of saying “you’re too darn skinny!” It may also be indicative of other serious health problems. Check with your physician if your menstrual cycle stops.

sources : lifescript.com

Eating by Color: A Diet That Works

Dutch painters created beautiful still-lifes overflowing with all manner of vibrant, colorful fruits and vegetables. But the rainbow palette of produce can do much more than just provide an eye-catching centerpiece. Each color marks a different carotenoid, a type of phytochemical, that imparts health benefits.

We all know fruits and vegetables are good for us, but here’s a list of what the different colors mean for your health:

• Red fruits and veggies, such as strawberries, red grapes, beets, and tomatoes, improve blood flow to the heart and protects against Alzheimer’s disease.
  
• White fruits and veggies, such as bananas, pears, onions, and mushrooms, help maintain heart health and healthy cholesterol levels.
  
• Green fruits and veggies, such as kiwi, pears, broccoli, and peas, help build strong bones and teeth and protects your vision.
  
• Yellow and orange fruits and veggies, such as mangos, pineapple, carrots, and pumpkin, boosts your immune system and protects the health of your heart and eyes.
  
• Blue and purple fruits and veggies, such as figs, blueberries, eggplant, and cabbage, protect your memory and help your urinary tract stay healthy.
  
  

Because each colorful carotenoid has something different to offer, vary the hue of the produce you eat throughout the day to reap all of the benefits. Make a tropical dessert with cubed mangos, sliced bananas and chopped kiwi, or fix up a salad with spinach, tomatoes and mushrooms. Just use your eye as your guide: The more vibrant your meal, the better it is for you.

So go ahead and eat a rainbow of fresh produce – you’ll pass your nutritional test with flying colors!

Source : lifescript.com

Eat More, Weigh Less: Is It Possible?

Never quite feel full enough after a meal? Eat more! You heard me right: You can eat more and still lose weight. It’s called the volumetric diet, the approach to dieting that allows you to fill up on more volume of food while still eating fewer calories overall.

No, you don’t get to gorge yourself on fatty snacks and calorie-rich desserts. Rather, you fill up on foods that are low in calories, rich in nutrients, high in fiber, and that supply plenty of water. Fruits and vegetables are perfect examples of volumetric foods. You can eat a huge bowl of fresh fruit for only a fraction of the calories that the same size bowl of ice cream would be, yet you’ll still get to indulge your sweet tooth.

Broth- and tomato-based soups are another great volumetric food, as are beans. A bowl of chili made with lean ground turkey, black, kidney and chili beans, stewed tomatoes, and fresh corn will cost you only about 200 calories per one cup serving. But the real beauty of it is you’ll feel like you just had a 500-calorie meal. Now that’s what I call diet food!


source : lifescript.com

Some Cheese, Please!!!!!

Aku sangat obses dengan cheese...ya memang betul...aku amat suka makan cheesecake dan aku sanggup buat cheesecake semata2 tak nak membazirkan duit aku kat Secret Recipes or La manila..aku sanggup dengan muka tak malunyer mintak cheeese lebih kat kaunter KFC kalau beli cheezy wedges(sampai menjilat kotak hokey!!!)...aku akan masak pasta dengan prego cheese n herb dan ditaburkan lagi ngan mozarella or parmesan...cekedis lak pantang tgk yang ada cheese2 nih..macam chezel, twisties cheez flav....super ring la masa zaman kanak2...itu ler aku...mana badan tak naik...tapi sejarahnya aku mengenali cheese ketika umur aku 22 tahun..first time makan pizzahut...sian kan kat aku, dah tua bangka, baru tau apa itu cheese yang sungguh sedap itu...ini adalah kerana abah dah didik aku ngan makanan melayu dan tak pernah belikan kami KFC sekalipun..no fastfood at home!!!!kiranya orang kampung la aku nih...

Tapikan, sepanjang aku berdiet ni..aku tak pernah lak terfikir or nak tau pun pasal apa yang terkandung dalam cheese..memang aku tau cheese ni mengandungi banyak lemak...kadarnya tak plak aku tau...tapi yang aku tau cheese adalah sumber kalsium yang terbaik untuk tulang dan gigi (ahaks!!!). Setakat ni aku selalu gak guna cheese yang low fat..tapi tak sama rasa dia...agak kureng...tapi apakan daya kalau masa tu aku tetiba craving sangat nak makan bende2 yang bercheese ni, terpaksa la pilih yang low fat....

dan, tadi kan masa merayap tadi...aku dapatlah info seperti berikut...jadi korang pun bacalah yer untuk menambah ilmu pengetahuan ...

bestnyer kalau dapat makan bende ni ....

Are you trying to make decisions about which cheese to buy for a diabetic diet based on the color? Unfortunately, that isn’t going to help. All cheeses (hard, soft or processed) have a high fat content. Color is added to the cheese and is not related to how much fat is in it. In most cheeses, about 75% of the calories come from fat! (If you have a love affair with cheese, you can probably relate to editor Emily’s blog post about her cheese cravings.)

There are several “low-fat” cheeses on the market, but the taste and texture are usually different from regular cheese. Read the labels and experiment with different varieties to find the types you enjoy most. The list below addresses a few popular types of cheeses, the percent of fat for a 1-ounce serving (about one slice), and exchange information for each cheese:

Cheese (1 oz) – % of fat – Diabetic exchange

• Cheddar – 74% fat – 1 meat
• Mozzarella – 56% fat – 1 medium fat
• Blue – 73% fat – 1 medium fat
• Feta – 59% fat – 1/2 medium fat
• Parmesan – 62% fat – 2 medium fats
• Velveeta brand – 62% fat – 1 medium fat
• Brie – 75% fat – 2 fats
• Swiss – 66% fat – 1/2 fat plus 1 medium meat
• Gouda – 69% fat – 1/2 fat plus 1 medium meat
• Cream Cheese – 90% fat – 2 fats

Reprinted from 101 Tips for Simplifying Diabetes by the University of New Mexico Diabetes Care Team. Copyright by the American Diabetes Association. Used by permission. All rights reserved.

from : http://www.lifescript.com

Detox Diets: 4 Tips

Juice diets are popular among celebrities. Actress Gwyneth Paltrow recently told reporters that her three-week juice diet “worked wonders.” But there’s a lot of controversy in the medical community about the effectiveness and safety of detox programs. Like other fad diets, they promise unsustainable, short-term weight loss and could jeopardize your health.

Here are a few things you should know before starting a body-cleansing program:

1. Don’t start a detox diet to lose weight. Most people overeat soon after the detox diet is over, due to pent-up hunger. Further, a detox diet can slow down your metabolism, making it difficult to process food and lose weight once you start eating again.

2. Avoid detox programs that use laxatives or employ edemas. Laxative abuse – behavior typically associated with eating disorders – can cause serious dehydration and heart or colon damage. Colonic edemas mess with the body’s natural fluid and electrolyte balance, which can lead to infection, dehydration and irregularity.

3. Be sure to take daily vitamins. Most detox diets are very restrictive and limit caloric intake, which makes it difficult for your body to get the nutrients it needs. Vitamin deficiency can cause acne, diarrhea, anemia, weakened immune system and other adverse side effects. Avoid low-calorie detox programs and make sure they come with vitamins, or supplement the program yourself with multivitamins to satisfy your daily nutrition requirements.

4. Ask a pharmacist or doctor before taking “special” vitamins. Many programs will try to sell you vitamins that are specially made for a dietary program. But beware: Detox programs are not subject to regulation or oversight, so you can’t be sure what effect their vitamins will have on your body.

By Leah Greenbaum of The Lifescript Staff

Beware of Fat-Burner Supplements

Could fat-burning supplements pose major health risks? Some may, according to the Food and Drug Administration(FDA).

The regulatory agency issued a warning to consumers to immediately stop using dietary supplement products marketed under the name Hydroxycut. Over the last several years, the FDA has received 23 reports of serious health problems ranging from jaundice and elevated liver enzymes (biochemical signs of liver damage) to liver damage requiring a liver transplant in one case.

According to the FDA, Hydroxycut products are dietary supplements sold in health food stores and pharmacies used for weight loss, fat burning and energy enhancers. The Canadian manufacturer, Iovate Health Sciences Inc of Oakville, Ontario, has agreed to recall some 14 Hydroxycut-branded products from the market.

While rare, liver injury was reported in patients who claimed to be taking the dose recommended on the Hydroxycut bottle. Therefore, improper dosing cannot be claimed as the cause. Other reported health problems include seizures, cardiovascular disorders and a serious type of muscle damage (rhabdomyolysis) that can lead to kidney failure and death. Consumers who have been taking Hydroxycut products and are experiencing symptoms that could be related to the products are urged to visit their doctor.

Hydroxycut was promoted as a so-called “fat-burning” product. The company claimed that a person could lose more than four times the weight than any normal diet and exercise program by adding the product to their daily regimen. The product contains two proprietary (unknown composition) “fat-burning” compounds – Hydroxytea and Hydroagen – in addition to other ingredients. It’s not known which compounds led to the reported health problems.

The whole concept of fat burning through dietary supplementation has been pretty well debunked. To lose a single pound of weight, you need to burn about 3,500 more calories than you consume. While some drugs may suppress appetite and help with dieting, there is little evidence that any supplements actually boost your metabolism in a significant way to burn fat. A study of green tea extract, often cited as a fat-burner, found only a 4% increase in metabolism.

Just one month prior to the FDA warning on Hydroxycut products, another company (Universal ABC Beauty Supply International Inc. of Brooklyn, N.Y.) recalled 34 weight-loss products, many of them promoted as fat-burners, due to the presence of an unlabeled compound (sibutramine) found in a prescription appetite suppressant. This was of concern because known side effects of sibutramine may present a significant risk for patients with a history of coronary artery disease who consume the drug without their knowledge.

Consumers should be wary of over-the-counter products that claim to burn fat and accelerate weight loss. At this point, it seems that the risks far outweigh potential benefits.

p/s : Aku pernah dengar produk ni dan setahu aku ianya banyak dijual di gym n fitness centre..tapi tak pernah la aku nak "torai" bende ni..lagipun tak silap aku ada jual kat satu forum ..tak ingat forum yang mana ...banyak gak sambutannya...tapi kesan sampingannya tak taulah aku sejauh mana ia merbahaya kepada kesihatan...the moral of the story is, kalau nak sihat n cantik, amalkan gaya hidup yang sihat (jaga makan n bersenam selalu)..takyah dah nak amik supplement bagai...pilihan ditangan anda!!!!!!

sumber : http://www.lifescript.com

Craving Something? Give In and Still Lose Weight

Are food cravings controlling you? If you're like most people, it’s time to outsmart your food cravings! If you can’t stop yourself from giving into indulgent temptations, just cancel them out. When you get that intense craving for a hot fudge sundae, give in to it. Yes - have that sundae! Just cancel out the damage by making sure you make up for it BEFORE you actually give in.

Spend an extra 30 minutes at the gym, or spend an hour in the park throwing around the Frisbee with Fido. This will earn you the privilege of indulgence. As an added benefit, after earning the right to give in to your food craving, you’ll probably feel a less intense desire to do it. Temptations become a lot less enticing after exercise because you’ve worked so hard to earn it. But if that craving still lingers after your jog around the block, give in and go enjoy yourself! You don’t have to feel even the slightest bit guilty about it. Life’s always sweet when you create win-win situations for yourself.

By Jennifer Gruenemay, ACE-Certified, Special to Lifescript

Shake It Up to Melt the Fat

Salam....

Tak sempat nak update blog semalam...hehehehe..dengan vanggenya aku nak war2kan yang aku dah mula balik HERBALIFE...:) lama dah tunggu bile la nak ada budget untuk mula balik berHERBALIFE...bukannya diet secara biasa tu tak membantu aku untuk mengurangkan berat badan..tapi aku dah boring memikirkan apa makanan yang berkhasiat untuk aku makan..dan yang penting ia rendah kalori n lemak..so sekarang dah tak larat nak fikir...sebab aku rasa semenjak tak berHERBALIFE ni...asyik makan jek kerjenya..tak boleh nak control..atleast aku lebih berdisiplin ngan HERBALIFE..makan cuma lunch sahaja..pagi n malam aku amik shake...(setakat hari ni n semalam masih kekal ngan 2x shake....bagusnya lahai..anak sape nih...uuuiiikkkk)

Masih ada 10kg lagi yang perlu aku kurangkan untuk mencapai target fasa I..fasa II adalah untuk projek anak kedua aku dan fasa kedua, aku target untuk kurangkan lagi 10kg sebelum Mac, 2010. Adakah ia akan tercapai...?????..masih ada 8 bulan untuk aku berusaha keras...dah panas telinga dah dengar orang perli aku ni gemuk...padahal bukan gemuk sangat pun aku ni...cuma tang peha ni jek yang besar (ala-ala FAFAU tu..tapi peha dia kecik lagi la)...tu jek masalah aku....tapi aku ada cara lain macam mana nak atasi masalah ni....tunggu dan lihat k (bukan gi pusat pelangsingan or liposuction bagai hokeyyyyy!!!!)....kalau bende ni berjaya....aku akan kongsikan ngan korang....heheheh..setakat ni biarlah rahsia....

So, korang layanlah artikel ni...sempena aku berHERBALIFE balik ye....

By Jennifer Gruenemay, ACE-Certified, Special to Lifescript

You've already heard about this weight-loss tip: Replace one meal a day with a healthy soy shake and you could shed pounds this very week. But do meal replacement shakes really work, or are they just a rip-off?

Nutrition experts agree that meal replacement shakes are a healthy way to cut calories while filling up on essential nutrients and healthy, lean proteins, such as soy. As long as the shakes are no more than about 200-250 calories each, they will help you lose weight if you use them to replace one meal a day.

Think about it – if you generally consume 600 calories at lunch or dinner (which is on the lower end of what the average person really eats for these meals) and replace this with a 200-calorie meal, you’ll be saving yourself about 400 calories a day. In just one week, that’s a savings of 2,800 calories, or even more if you usually eat 700-plus calories at the meal you’re replacing.

Remember, there’s only 3,500 calories in one pound of fat, so you’d be well on your way to losing a pound a week, especially if you exercise every day. Walk for 45 minutes on your lunch break, have a healthy meal replacement shake afterward, and you’ll easily reach a deficit of 500 calories for the day, and voila! You’ll lose one whole pound this very week.

Sharing Means Caring for Your Waistline

Restaurants easily serve enough food for two or more people. Fortunately, this doesn’t have to be a terrible thing. In fact, if you’re a “glass half full” kind of person, you’ll see this as a great opportunity for both your waistline and your wallet. Instead of refusing to eat out, go ahead; just enjoy your meal with a friend. Sharing your meal can easily save you half the calories, since studies show that most of us eat all the food that’s on our plate. And that’s whether we’re hungry or not!

- Yang ni paling aku setuju, sebab selain daripada menjimatkan duit, kita leh control makan..nampak macam sengkek dan kedekutkan???? (kadang2 malu jugak bila kuar ramai2)..tapi fahamilah kawan-kawan seofisku sekalian, ahkak bukan kedekut duit...tapi nak jaga badan..huahuahua...budak2 kat ofis aku dah tau dah..kak beattey kalau pesan makanan mesti nak share..sedangkan mama ngan papa pun akan makan dalam satu pinggan...jarang makan asing2..semuanya share...

Apparently, the eyes override hunger when it comes time to eat. So split it down the middle and share the goods. The only hurdle you’ll face by sharing is agreeing on which entrée to order. If you’re worried half isn’t going to be enough food, start your meal out with a small salad served with light dressing on the side. Eating salad helps to fill you up faster, and studies show you’ll eat 100 fewer calories when the main meal comes along. That puts the icing on the cake, so to speak.

If you don’t have a buddy to dine out with, or you simply can’t agree on a meal to share, order a full meal with a side of plastic. Have your server bring out a doggie bag at the start of your meal and put half of your food in the to-go container before you even start eating. Take your leftovers home for a scrumptious lunch or dinner the next day, and voila! Your restaurant dilemma is solved, two-fold.

- Idea yang menarik ni..lain kali, kalau pi makan kat luar bawak siap2 tupperware..pasal malu plak nak mintak plastik kat kedai makan tu...tapi kebanyakkan tempat makan sekarang ni kita boleh minta tolong depa tapaukan....So kawan-kawan, apalagi share la ramai2 kalau makan....jimat..jimat...

By Jennifer Gruenemay, ACE-Certified, Special to Lifescript

http://www.lifescript.com

Burn Your Extra Calories

Jadual ni terhasil setelah kerajinan melanda dengan menjenguk beberapa website..sementara lom ada keje urgent..so dengan bangganya ku mengepost jadual ini untuk rujukan korang dan juga aku...so, tilik2 mana aktiviti yang dapat anda lakukan dalam kehidupan sehari2....

Activity (1 hour)	130lbs	155lbs	190lbs
Aerobics, general	354	422	518
Aerobics, high impact	413	493	604
Aerobics, low impact	295	352	431
Automobile repair	177	211	259
Badminton, social, general	266	317	388
Basketball, nongame, general	354	422	518
Basketball, shooting baskets	266	317	388
Bicycling, <10mph,>	236	281	345
Bowling	177	211	259
Boxing, punching bag	354	422	518
Child care: sitting/kneeling-dressing	177	211	259
Child care: standing-dressing, feeding	207	246	302
Cleaning, heavy, vigorous	266	317	388
Cleaning, house, general	207	246	302
Cleaning, light, moderate	148	176	216
Construction, outside, remodeling	325	387	474
Cooking or food preparation	148	176	216
Dancing, aerobic, ballet or modern	354	422	518
Dancing, general	266	317	388
Electrical work, plumbing	207	246	302
Farming, baling hay, cleaning barn	472	563	690
Fishing, general	236	281	345
Gardening, general	295	352	431
Jogging, general	413	493	604
Kayaking	295	352	431
Mowing lawn, general	325	387	474
Pushing or pulling stroller with child	148	176	216
Running, general	472	563	690
Running, in place	472	563	690
Running, stairs, up	885	1056	1294
Stair-treadmill ergometer, general	354	422	518
Stretching, hatha yoga	236	281	345
Sweeping garage, sidewalk	236	281	345
Tai chi	236	281	345
Unicycling	295	352	431
Walk/run-playing with child-moderate	236	281	345
Walk/run-playing with child-vigorous	295	352	431
Walking, 3.5 mph, uphill	354	422	518
Walking, 4.0 mph, very brisk pace	236	281	345
Walking, carrying infant or 15-lb load	207	246	302
Walking, upstairs	472	563	690

p/s : Gandakan usaha anda.....chaiiiyokkkkk.....specially to TBL Malaysia...