Net caloric intake = (calories consumed) – (calories expended)

I`m doing everything is my ability and strive to keep my net calorie intake within 50 calories of my daily caloric intake for weight loss.  On a weekly basis, reevaluate I daily caloric intake for weight loss until I reach my optimal weight.

If you are a woman, your BMR =

655 + (4.35 x weight in lbs.) + (4.7 x height in inches) — (4.7 x age in years)

If you are a man, your BMR =

66 + (6.23 x weight in lbs.) + (12.7 x height in inches) — (6.8 x age in years)

Next, you would need to determine your daily caloric need based on your activity level, then add these results to the basic amount of calories you burn. Choose your appropriate activity level from the following and get your approximate numbers based on these formulas:
1. Sedentary (little or no exercise): Calories = BMR x 1.2
2. Lightly active (light exercise/sports 1 to 3 days/week): Calories = BMR x 1.375
3. Moderately active (moderate exercise 3 to 5 days/week): Calories = BMR x 1.55
4. Very active (hard exercise/sports 6 to 7 days a week): Calories = BMR x 1.725
5. Extra active (very hard exercise/sports & physical job or twice-a-day training): Calories = BMR x 1.9

Once you have that number you can determine the number of calories you would need to cut per week/day using the following equation:

Calories cut per week = (optimal weight loss per week, in pounds) x (3,500 calories)

Calories cut per day = (calories cut per week) / 7

How to keep track of your net caloric intake on a daily base and keep your weight lose goals? find out in my next post: Keeping track of your diet- that`s the secret!  Coming next!

We all know dieting isn’t a simple. However, if you have some basic knowledge of mathematics calculation, and I`m talking really simple math, you have a better chance to succeed in achieving your new weight goals! Once you realize everything we eat, drink, snack, “just a bite” or, lets put it this way- every little thing that goes through our mouth (accept pure water, of course) is literally adding numbers to the equation. those numbers are obiously calories, and we wanna make sure the total will be lower then the number of calories our body burns during the day.  Reaserches proved that losing a pound of fat requires a 3,500 calorie deficit, which you can achieve by cutting calories from your diet or burning more calories through exercise.

So? How do we know how much calories we burn during the day?

Discover it in my next post to come : 

How much do we really burn?

Coming next!   

Dieting has never been an easy thing for me especially since loosing weight comes slow even when I`m really trying to keep a healthy, light lifestyle routine AND exercise at least 4 times a week… Apparently, there could be a hidden factor in weight control such as: Bacteria. Everyone has bacteria in their digestive system, but if you’re overweight, it may be because the blend of those bugs is causing you to absorb more calories from the food you eat!
Adding healthy bacteria and “Getting more pro-biotics in your diet can change the balance of bacteria,” says Steven Pratt, M.D., author of SuperHealth, and that can lead to more efficient weight loss! Eat more Yogurt which contain probiotics, such as acidophilus and take control of your weight-loss like I did… (and yes, it worked..)

I used to think the best diet food is low fat and calories reduced. However, its not always true! The best diet food that is healthy, can fight disease and will slim you down is: Nuts! Nuts are fatty, but they keep you full, plus the extra protein they contain will revs up metabolism. Recent studies found that people who ate nuts on a daily base lost 39 percent more weight than those who didn’t , even though their calorie intake was the same! On top of that amazing weight loss fact, keep in mind that nuts can lower your risk of heart disease, diabetes and- cancer!!!  now, that a reason to go nuts, don’t you think ???!!!

This one-of-a-kind beauty Eva Mendes knows she cant always go for the healthy snack especially when she’s in love with Uncle Eddie’s vegan chocolate chip cookies.

They maybe contain no dairy or unrefined sugar, however, one cookie is loaded with 140 calories and 6 grams of fat! There you go- I just proved my point- even one of my all times favorite celeb does not give up her sweet tooth satisfaction every now and then!  Bottom line- if satisfying you sweet tooth makes you happier- pick your most favorite fatty sweets and make sure that you enjoying it once a while! (As many healthy, skinny and beautiful celebrities and famous people you know do) It is not gonna be the end of the world for your diet or weight watching routing…  It means keeping a healthy lifestyle with a healthy relaxed mind!  

Rather you are about to spend some quality time with your family, or you are more like me- escaping out of town for a few days, THIS IS THE TIME of the year to go crazy, forget about our healthy lifestyle everyday habits, leave your weight watching and diet rules at home and simple CELEBRATE. celebrate the holiday, drink for some new beginnings, enjoy your beautiful healthy life! pick the most delicious meal you can make or order your most favorite dish at a restaurant! forget about the fat and calories for once, and simply celebrate! treat your body`s beauty with a special spa treatment you`v never tried before, take several deep breaths and relax. After all- ITS A HOLIDAY!!!

Luv you all and wish you healthy, beautiful life!!!

For Breakfast:

STARBUCKS Perfect OATMEAL- plenty of energy and only 140 Calories and 3 grams of fat!!!

For Lunch:

McDonald’s Hamburger. (Yes, I know… Hamburger!!!)- With 250 Calories and 9 grams of fat you can add a side of salad with low-fat balsamic vinaigrette which adds 60 calories and 3 grams of fat to your meal however makes it DELICIOUS!

For Dinner:

PIZZA HUT EXPRESS: !/2 Personal Pan Cheese Pizza will provide you with 295 Calories and 12 grams of fat. Again, it is not a lot of food, and not the healthiest or most nutritious one, however, since we`r trying to keep it low on-the-g0, that is not so bad of choice!

1. What do I drink when I`m thirsty?

2. Do I normally eat in front of the TV or computer?

3. How often do I eat out?

4. How fast do I eat?

5. Do I always finish my entire meal?

6. How many times do I eat during the day?

The answers to these questions could be very, however each one of us should be as closer as possible to these answers:

We should drink lots of water, whether thirsty or not, or at least drink what is based on water, like green tea or lightly flavored vitemins water. When it comes to where we eat, around the table is your best choice since otherwise we tend to be distracted and eat more then we should. When we eat out, it makes it harder to watch our weight and healthy eating since most restaurant food has extra portion, calories and fat. Try to cook at home more often, eat slowly and listen to your body. You would know when you full and should stop eating. Even if there is still food on your plate! yes my friend, you can save it for later and continue eating once hungry again! This is how you keep your stomach and therefore your metabolism working by eating small meals several times a day.

Good Luck!!!

Does “every dollar counts” sound familiar?! Well, it works pretty much the same with calories and extra pounds! Think about it: when you save $300 dollars a month, you would have $3,600 dollars a year. That’s a lot of money that could help you pay off that credit card with your holyday shopping or buy you a nice vacation somewhere in the world, right?! But what if you are trying to drop some pounds and loose weight? What does that have to do with saving money?! It has everything to do with SAVING. When you “save” on calories it makes it easier to drop that weight! You don’t have to announce you just started a new diet, or change your entire eating skills or habits – it’s a simple math: by ‘saving’ 300 calories a day, for example, you would deduct about 9,000 calories and drop about 2-3 pounds a month. (that is of course if you keep a normal diet routine and have a stable weight). So what are you waiting for?! Simply skip that fatty chips or pass those calories loaded chocolate bars and start loosing weight today!

Make the Right Choice and try this easy making Diet Banana Split Recipe- Only 150 calories and 3 grams of fat per serving!
 

Ingredients:
1 medium banana
1 scoop non-fat vanilla ice cream or yogurt
2 tablespoons low-fat granola
1 spoon light chocolate syrup

Directions:
1. Cut the banana in half lengthwise (from tip to tip).
2. Place the banana halves on the sides of a mid size bowl.
3. Add the Ice-Cream or Yogurt in between the banana`s halves.
4. Top with granola and add the syrup.
5. Serve, Save (on calories!) & enjoy!

Nutrition Facts: 2 small cookies contain 115 calories, 3.5 grams of fat, 2 grams of protein, 19 grams of carbs, 1.5 grams of fiber and 10 mg of calcium!

Ingrediants:

• 1 Medium Banana, rip and mashed.

• 1/2 cup Brown Sugar

• 1/4 cup Butter, softened

• 1 teaspoon Vanilla Extract

• 1 large Egg

• 1 and 1/4 cup of all-purpose Flour

• 2 cups old-fashioned Oats

• 1 teaspoon Baking Soda

• 1/4 teaspoon Salt

• 1/2 cup Dark-Chocolate Chips

• Cooking Oil Spray

How to make?!

Preheat oven to 350* degrees.

• Combine banana, sugar, butter and vanilla in a large bowl and beat with mixer at a medium speed until smooth. Add the large Egg and keep beating well.

• In a separate medium bowl combine flour, oats, baking soda and salt, stirring with a whisk. Add flour mixture to banana mixture and beat again with mixer, on medium speed until well blended. Add chocolate chips and stir.

• Coat baking sheet with cooking spray and drop cookies mixture by heaping tablespoonfuls 2 inches apart. Bake cookies for 17-20 minutes, cool down before remove from pan and- Enjoy!!! 

Related Posts:

Read more about: Dark-Chocolate Nutrition Benefits -

Read more about: Banana Nutrition Benefits -

Read more about: Oats and Healthy Dieting-

Supermarkets shelves are loaded with products claiming to contain 0 trans fat.  However, what many of us are not aware of is that this “zero” on labels isn’t necessarily a REAL Zero! Since according to the FDA trans fat labeling rulesand guideline, products may contain up to 0.5 grams of trans fat per serving in order to be claimed as “Zero” trans fat on their label. Companies are simply taking advantage of these regulations which results in deceiving us, the consumers!

Before you purchase your next box of crackers, cookies or any other product with a “zero trans fat” or “trans fat free” labels, take a look at the ingredients list. Be aware that labels don’t always tell the full story and try to pay attention to the nutrition facts which are normally located at the back of the product, in smaller fonts. That would tell you if the “Zero” is a real non-fat or maybe it is 0.3 or 0.4 grams of trans fat!  The reason this is so important is since the recommended daily limit of trans fat we should consume is 2 grams only! (about %1 of the daily calories, based on an 2,000 calorie diet). Just one of these so-called “zero grams trans fat” servings at each meal could easily adds up, therefore- Awareness please!!!       

One of the most important things you can do to protect yourself from many diseases, illnesses and early aging of the skin is to eat right and keep a healthy diet. It is the best natural powerful defense against cancer, diabetes, heart disease or stroke. Whether or not you have a family history of those diseases, what you eat and how much you eat can help reduce the risk.

What does Eating Right mean?!
Making healthy, smart choices whenever it comes to foods, on a daily base. Whether you`re eating inside or outside, gourmet food, or fast food- with today`s variety of ingredients and products, there are always better, smarter choices you can make:

• Eat at least five servings of vegetables and fruits each day!

• Choose whole grains over processed (refined) grains and sugars

• Substitute healthier fats for not-so-healthy fats

• Beware of portion distortion, and help trim down the number of calories you eat.

• Substituting lower calorie and lower fat foods for higher in calories and fats foods to help maintain a healthy diet and weight.

OATS:
Oatmeal or oats crackers have the highest satiety ranking of any food. Unlike many other carbohydrates, oats digest slowly, so they have little impact on your blood sugar, making them the most filling choice.

EGG WHITES:
Dig in to eggs whites. They won’t harm your heart, but they can help you trim inches. A recent study from Louisiana State University in Baton Rouge reported egg protein is filling, so you eat less later in the day!

ORGANIC STEAK:
The protein in beef helps you retain muscle mass during weight loss, and since regular beef has reputation, the organic choice would be healthier! The best way to eat beef while dieting is grill or broil top round or sirloin kind, sliced thinly and combined with mix of veggies.

WHOLE GRAIN:
Read the full story about why whole grain is better for your diet:

The amazing innovated iPhone has a new free application which certainly makes life a bit easier and can help you lose weight or at least watch what you eat and be aware of how many calories you eat during the day!  This IPhone application called `Lose It` which is the most complete and streamlined weight loss application available for the iPhone and would keep you on track by allowing to set your weight-loss goals, establish a “daily calorie budget” and then record your daily food intake and exercise. AMAZING!!! I LUV IT!!!

Thank you Apple!

I have recently discovered Chex Mix Chocolate Bars product while shopping for groceries. I was right near the cereal section, when could not avoid hearing a young lady taking to her friend while pointing on the shelve, saying “Those Chex Mix bars are impossible to resist…” I had to look at the nutrition facts at the back of the pack, and was absolutely amazed! These chocolate chunks, wheat pretzels and corn cereal bars contain only 140 calories, 3 grams of fat, 26 grams of carbs and more important- 8 grams of whole grains and fiber per serving! I felt like I have just found my ultimate new chocolate craving healthy weight watching solution!!! Got home, tried it and guess what- It DOES AMAZINGLY taste like REAL chocolate! and its healthy! very nice. I was extremely satisfied, considering the fact I used to be addicted to “Snickers” Chocolate Bars, which contains 280 Calories, 14 GRAMS OF FAT (yes ladies and gentlemen! 14 grams of fat in ONE (1) BAR!!!!!!  Hello!!! my `Lean Cuisine` yummy Lunch box does not contain THAT MUCH FAT!!!
 

Awareness, people. That’s all I`m saying. Don’t count calories, but DO check the nutrition facts of those foods you eat! That’s how you can watch your weight and keep a healthy lifestyle!

There are many myths regarding coffee beans and drinking coffee habits. However, recent Japanese reserches found that having a cup of coffee a few times a week, thanks to the Antioxidants coffee contain, may lower not only the risk of mouth AND throat cancers by up to %50 percent, but link coffee to lowering the risk of breast and ovarian cancers as well! 

Now, since caffeine raises blood pressure, if you enjoy drinking a lot of coffee, you may wanna choose decaf. It has the same healthy benefits as regular coffee.

What can I say, it makes me feel much better now, recommending drinking coffee with my favorite low fat soy based creamer:

Coffee Mate makes drinking coffee more “sophisticated”! It is a great healthy choice for your healthy lifestyle, and there are so many different flavours to choose from so then you never get board with the same old taste! This product works great for someone like my mom, which is lactose intolerant lack enough of an enzyme called lactate, and aren’t able to completely digest the natural sugar found in milk which calls lactose. All COFFEE-MATE coffee whiteners are lactose free, low fat and low calories, with few sugar-free versions available as well, which makes adding only 2 spoons of it to your cup of coffee makes it unnecessary to add any kind of sugar or other sweetener!
I like several flavors coffee-mate offers and it is very much fun finding new flavour on the market shelves every time I shop for groceries! I like the `Irish Cream` the most…

One of the healthier, lighter and low in calories breakfast I can recommend is a simple, yet perfect combination of Bananas, Peanuts, Whole Wheat bread and Skin Milk. With this nutritious concept of natural healthy carbohydrates, potassium, protein and fiber you would feel not only full, but keep your blood sugar steady so then you would gain an all day energy!

Try this healthy, high in nutrition -

Banana-Peanut butter Sandwich: 

Add a small cup of skin milk and get your ALL DAY ENERGY breakfast, with only 450 calories, 9 grams of fat, 25 grams of protein and 8 grams of fiber !

Ingredients:
1 tablespoons reduce fat peanut butter
1/2 Banana, sliced 
2 slices whole wheat bread, toasted

ENJOY!

`Skinny Cow` Ice-Cream Sandwich- “Diet” treat that taste like REAL treat!!!

I love Ice Cream for dessert or just as a refreshing treat whenever I am in need for something sweet. Discovering Skinny Cow Brand and especially its amazingly tasty low-calories Ice Cream Sandwich line had absolutely helped my weight watching diet routine.

`Skinny Cow `is a great line of products by Nastle, offering rich and yummy treats in low fat and no sugar added options. Most of it`s products are sweet treats you can enjoy and yet not have the guilt when done eating! From all products `Skinny Cow`offers, my favorite one is the Ice-Cream Chocolate Cookies Sandwich: “Diet” ice cream that apparently taste like REAL treat!!! It is a great way to satisfy your sweet tooth with 140 calories ONLY!!! Unbelievable!!! LOVE IT!!! 

I use Light&Fit Dannon Nonfat Vanilla Yogurt which is my favorite choice since its nutrition facts and its flavor. I normally buy the 32 OZ jar since it has basic vanilla flavor and is good for several servings. I can easily say this Yogurt is available in my fridge at all times like any other basics products since it brings a great way to enjoy a light, refreshing meal whenever I need it! With 50% fewer calories than regular low-fat yogurt, 0% Fat. 110 Calories and vitamins A and D  it can be used everydayfor: Smoothies, yogurt parfaits, fruit dips, baking, fruit & yogurt salads or delicious desserts. Dannon Light & Fit also meets the National Yogurt Association Criteria for live and active culture yogurt. 

My secret to control any hunger attack AND to get my boyfriend`s attention was adding some crunchy, rice and wheat flakes with oat and blueberry clusters from “Special K”, plus bunch of fresh blueberries, if available, to the bowl of yogurt.

Kellogg’s® Special K® Blueberry cereal are lightly toasted, lightly sweetened and high in flavor. Recommended for a healthy, reduced-calorie diet and an excellent source of 11 vitamins and minerals, Kellogg’s Special K mixed with Light&Fit yogurt gives me the satisfaction I crave any time of day!

And don’t forget adding some fresh Blueberries!  

To read more about Blueberries click here:

My secret to smart snacking is first of all having the right components available in hand. Cherry Tomatoes for example, can be a great healthy snacking choice. Low-fat granola bar is a “must have item” in my purse and I never leave the house without one or two. However, my favorite smart and healthy snacking solutions is Celery Sticks Dipped in Light Ranch Dressing. It is unbelievable how it simply cuts my hunger for up to 2 hours!!! I`m telling you, this healthy “diet saver” is the easiest to make snack, with low-calories and best craving control abilities compare to other light snacks I have tried in the past.

Celery Sticks & Light Ranch Dressing

All you have to do is to make sure you always have celery bunch available in the fridge and that AMAZING TASTE Light Ranch Dressing by Kraft, which I found to be my preferred brand since most creamy light or fat-free ranch dressings are tasteless compare to this one!

This dressing really makes a difference and helps me enjoying this healthy snack very much- I simply wash the celery, which provides an excellent source of calcium, fiber and vitamins C, B1, B2 and B6, cut it into sticks and dip it in the light dressing!  

Now, it is very much true that even though guacamole is really nutritious, it is still loaded with calories and fat, comparing to most other fruits, however, that is the healthy, mono-unsaturated fat, therefore it can contribute to the nutrient quality of your diet!

 For all of you smart choices makers out there, who are addicted to this delightful fruit, though trying to watch your weight like I do, try this amazing Low Calorie Guacamole Salad Recipe! The key to this much loved dip salad is to bulk it up with other low calorie ingredients, and my secret one is simple hard-boiled eggs!  You can even use the egg-white only if you wish, you will get a great flavour and lower the calories and fat per servings!  I always get compliments on this So simple-to-make dish, and the hottest new thing is serving it with Baked Pita Chips!  

Best, Any-Occasion Low Calories Guacamole Salad:

Ingredients:  (3-4 Servings)

2 large `Hass` Avocados- mashed (Their skin turns from green to purplish-black when it becomes ripe and they are available all year round)

 3 hard-boiled eggs, peeled and chopped.

½ medium size red onion, chopped.

1 table spoon fresh lemon juice.

Salt, as desired.

Preparation:

Mix all ingredients together in a large bowl, and serve with Baked whole grain Pita Chips (from Trader Joe`s) and sliced Tomatoes!

Enjoy!

This herb is a considerable medicinal value as stimulant and carminative stomachic properties.  Is herbal benefits are great treatments to ailments and problems such as colitis and gas, healing of the skin and controlling of infections.

 The freshly cut leaves can be chopped up and used to enhance the flavour of salads and fish dishes, since its tangy spice blends with all of these healthy values!  

Here are some of my favorite supper easy- making, low-calories weight watcher`s salad recipes with Fresh Dill:

Corn & Mushrooms Mediterranean Salad:

Ingredients:     (4-6 servings)

2 cups sweet corn kernels

1 small red pepper, seeded and chopped

1 large chopped pickle

1 small canned sliced mushrooms, drained

2 table spoons chopped Dill`s leaves

2 table spoons low-fat mayonnaise

 Salt and Pepper as desired    

Preparation:

Mix all ingredients in a large bowl and- ENJOY!  Only 120 calories and 3 grams of fat per servings!

Delicious Albacore Tuna Salad:

 Ingredients:     (4-6 servings)

1 large canned Albacore Tuna in water, drained and squashed.

 1 large chopped pickle

2 Celery sticks, chopped

1 tablespoon fresh lemon juice

1 table spoons chopped Dill`s leaves

2 table spoons low-fat Mayonnaise

1/2 Iceberg lettuce- chopped large

 Salt and Pepper as desired    

Preparation:

In a medium bowl, Mix all ingredients except lettuce. Place lettuce in a larger bowl and  top with the tuna mix.      

ENJOY!    Only 115 calories and 3.5 grams of fat per servings!

Light Cucumber Salad:

  Ingredients:     (4-6 servings)

2 large House Cucumbers or 6 medium Persian Cucumbers (recommended), sliced thin.

1 medium red onion, peeled, halved and sliced very thin

1/2 cup red wine vinegar

2 Tablespoons chopped fresh dill

2 table spoons capers

1 single pack Splenda sweetener  

Salt, Paper as desired    

Preparation:

Mix all ingredients in a large bowl and- ENJOY!  Only 45 calories and 1 grams of fat per servings!

Boost of Healthy Energy!

Banana is full of fiber, vitamins, proteins and minerals. It is the number one fruit with the world’s leading athletes and you could benefit from it in so many ways, since it contains all of these great nutrition:

• Three natural sugars combined with fiber- boost of energy.

• Type of protein that the body converts into Serotonin- for relaxation and good mood.

• The vitamin B6 regulates blood glucose levels- help reduce PMS (Premenstrual syndrome)

• High in Iron which can stimulate the production of hemoglobin in the blood- help in preventing anemia.

• B12 vitamin, the potassium and the magnesium this great gift of nature contain, help the body recover from the effects of nicotine withdrawal- if you are trying to give up smoking.

• A mineral called- Potassium, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance.

Research published in “The New England Journal of Medicine,” concluded that eating bananas as part of a regular diet reduced the risk of death by strokes as much as 40%!
Some cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.