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..)

My favorite recommended office snacks are:

When I crave for REAL Chocolate, I pick one Kudos Milk Chocolate Granola Bar that has only 100 Calories and 3.5 grams of fat per one snack! I buy the large variety pack that contains 50 bars with different original flavors which last a few months and make sure its handy!!!

When I feel like something salty I grab a bunch of Special K Crackers! You need up to 17 of them in order to reach 90 calories!  They are multi-grains with fiber and dont taste like diet ones!!!  

If I more into crunchy or salty snacks then popcorn is the perfect low calories option (when you choose the right kind!)
Orville Redenbacher- Gourmet Microwavable Popcorn, the  Butter Light kind, is my favorite one since it is low calorie and low fat yet tastes very real and buttery! love it! I simply through it in the microwave for 2 minutes and I get a bag full with diet snack!!!!

These are some manue secrets you need to know:

• Anytime you see the words “Parmesans-Crusted,” or “Orange Glazed” assume the dish has been slathered in sugar or cheese, had given a frying treatment and probably contain nearly a full day’s worth of sodium and half a day’s worth of calories!
  

• In Mexican restaurants, salads are mostly the absolute worst choice from the menu. For example, with burritos and tacos, the amount of high-fat, high-calorie fillers is limited to what will fit in the shells! pay attention!
  

• The top word you should be careful about is the mighty Caesar. Regular restaraunt`s Caesar dressing is normally loaded with many grams of fat and is very high in calories, combine it with cheese and croutons and you turn your light, healthy salad to a complete diet disaster! always ask for a low fat or fat-free dressing!

Good Luck!

Now, since you can`t find it on the shelf of most of your local grocers, I would check thier website first, for a store locator : http://www.thirdperspective.com/bpb/storeLocator.html 

Enjoy!

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!!!

• Chicken with Basil Cream Sauce

• Chicken Carbonara

•  Sesame Chicken

• Orange Peel Chicken

• Chicken Parmesan

• Lemon Chicken

• Alfredo Pasta with Chicken & Broccoli

• Meatloaf and Whipped Potatoes

• Lasagna with Meat Sauce

• Swedish Meatballs with Pasta

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!

My favorite solution for fast, healthy and as fresh as possible meal, when short on time for cooking, is the low fat convenience Contessa Frozen Meals. In less then 10 minuets of preparation and a single pan, I always feel like I had just cooked that  hearty home-style healthy meal. Contessa brand offers customized gourmet foods, including convenience meals for short and simple preparation and a consistency of quality and freshness. I love the fact there are greens and tasteful healthy vegetables included in every bag, plus the sauce is always packed separately for a preferred taste and dietary needs.  Contessa meals are definitely a great healthy fast food solution, and at no doubt for people who appreciate fine food, though have no time or the ability to cook.  Especially once trying to maintain a weight watchers lifestyle and healthy diet, these low-fat and less calories meals from Contessa brand are highly recommended for any occasion!

Don’t you just love chewing cookies plus actually eating right and fresh at the same time?! Another helpful diet secret of mine, or if I may say- a great sweet tooth saver, is keeping a box of Whole Grain baked Figs Newtons Cookies in hand. 2-3 cookies aside my afternoon cup of coffee are healthy, delightful choice for my in between meals craving. Contain only 2 grams of fat , 21 grams of carbs and 110 calories per servings, I cannot resist the real figs fill. Seriously- one of the bests tasty, healthy, real fruits and cookies combination I have ever had! A must try product for any weight watchers, dieting lifestyle or simply healthy living smart choices makers. 

Discover more about the health benefits of figs:

Discover more about Whole Grain health benefits:

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!!! 

No Fat and O Calories Oil?! UNBELIVABLE!!!
Using Pam oil spray has changed my life and considered as my secret weapon MUST HAVE product in my kitchen cabinets!  It works well with most baking and frying, adds no calories or carbs to the food, doesn’t leave an aftertaste and has a long lasting shelf-life.

My favorite cooking secrets using Pam Spray Oil:

• Fried eggs, whether regular or scrambled or make omelets.

• When making grilled cheese sandwiches or panini, spray bread with PAM Butter instead of spreading with butter.

• Spray PAM onto cooked, drained pasta instead of tossing with oil.

• For golden oven-roasted turkey and chicken, spray the skin with PAM before placing in oven.

• Spray your pan with PAM when cooking chicken breasts, pork chops, fish, and more. It will prevent food from sticking to the pan while providing crispness, browning, and flavor.

• Love baked potatoes with crispy skins? Scrub your potatoes and spray the skins with PAM. You’ll never peel your spuds again!

• Spray foil with PAM before covering casseroles and other baked dishes to prevent cheese from sticking to foil.

• Spray gelatin molds with PAM before adding gelatin dessert; after the gelatin dessert sets, it will be easier to unfold.

• When grilling; spray PAM Grilling on the cold grill, tongs, skewers, and grill baskets to Prevent sticking

Discover more about the Benefits of oils and Cooking Secrets:

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:

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!

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.