Weight loss is a simple equation. When you eat food you put calories into your body. Your body also burns calories to exist and when you exert yourself. If the amount of calories that go into your body is more than the amount of calories you burn, then these additional calories will be stored in your body as fat and you will gain weight. If the amount of calories that go into your body is less than the amount you brun daily, then the body will burn the fat stored in the body to make up for the shortfall.
The rate at which your body burns calories is called the metabolic rate. You can increase this by exercising and being active. So the idea is simple, increase your metabolic rate and reduce your calorie intake.
Your Basal Metabolic Rate is the amount of calories you burn in a day doing nothing.
Basic Food Calorie Table
Here you can find out how many calories a serving of any basic food will cost you. You can use this to make up a healthy meal according to your calorie specification.
Ideal Weight Calculator
The most important calcuation is the Body Mass Index (BMI). The BMI is a measure of body fat based on height and weight, and it applies to both adult men and women. The results are base on empirical data. This is only an indication of how healthy your weight is.
Lean Beef Burritos
Ingredients:
8 ounces beef round tip center steaks, cut ¼-inch thick
Coarse salt and freshly ground black pepper
Smoked paprika or chipotle powder
1 tablespoon olive oil
2 cups shredded cabbage
4 tablespoons minced green onion
4 whole grain or high-fiber tortillas
Shredded cheddar cheese
Sour cream
Salsa
Preparation:
Season beef with salt, pepper and a small pinch of paprika or chipotle powder. Heat olive oil in a large skillet over medium-high heat. Cook beef for 2 to 3 minutes. Flip and cook another 2 minutes or until just cooked through. Transfer to a cutting board and tent with foil.
Toss cabbage and green onion in a medium-sized bowl. Thinly slice beef and divide among tortillas. Top with cabbage and cheese. Roll into burritos and place each on a plate. Garnish with sour cream and salsa.
Potato Salad with Asparagus
Ingredients:
* 1 pound baby red potatoes
* 1 cup asparagus tips
* 1/2 red onion, sliced
* 1/4 cup fat free, reduced sodium chicken broth
* 2 tbsp white wine vinegar
* 2 tsp Dijon mustard
* 1 tsp extra-virgin olive oil
* 1 garlic clove, crushed
* Fresh ground black pepper to taste
Preparation:
Place potatoes in a large pot and cover with water. Bring to a boil then simmer for 10-12 minutes. Add asparagus tips and simmer for two to three minutes more, until asparagus is bright green and potatoes are tender. Drain vegetables and allow to cool for a few minutes. Cut potatoes into quarters.
While potatoes and asparagus are cooling, whisk chicken broth, vinegar, mustard, oil and garlic together in a small bowl. Place vegetables in a large bowl. Top with red onion slices. Drizzle dressing over salad. Gently toss to coat. Serve warm, at room temperature or chilled.
Nutrition Details (Per Serving):
Calories 112, Calories from Fat 12, Total Fat 1.3g (sat 0.2g), Cholesterol 0g, Sodium 112mg, Carbohydrate 23.2g, Fiber 4.8g, Protein 4.3g
* 1 pound baby red potatoes
* 1 cup asparagus tips
* 1/2 red onion, sliced
* 1/4 cup fat free, reduced sodium chicken broth
* 2 tbsp white wine vinegar
* 2 tsp Dijon mustard
* 1 tsp extra-virgin olive oil
* 1 garlic clove, crushed
* Fresh ground black pepper to taste
Preparation:
Place potatoes in a large pot and cover with water. Bring to a boil then simmer for 10-12 minutes. Add asparagus tips and simmer for two to three minutes more, until asparagus is bright green and potatoes are tender. Drain vegetables and allow to cool for a few minutes. Cut potatoes into quarters.
While potatoes and asparagus are cooling, whisk chicken broth, vinegar, mustard, oil and garlic together in a small bowl. Place vegetables in a large bowl. Top with red onion slices. Drizzle dressing over salad. Gently toss to coat. Serve warm, at room temperature or chilled.
Nutrition Details (Per Serving):
Calories 112, Calories from Fat 12, Total Fat 1.3g (sat 0.2g), Cholesterol 0g, Sodium 112mg, Carbohydrate 23.2g, Fiber 4.8g, Protein 4.3g
Beef Steak Salad
Ingredients:
* 3/4 lb. beef round
* 1 tbsp salt and some pepper
* 1/2 small daikon radish
* 1 onion
* 4 shiso leaves
* 1 carrot
* 1 green onion
* *For dressing: 2 tbsp soy sauce / 2 tbsp fresh lemon juice / 2 rice wine vinegar
Preparation:
Thinly slice onion and soak them in water and drain well. Slice daikon, carrot, and shiso into thin strips. Chop green onion. Rub salt and pepper on beef round. Grill the beef for rare. Soak the beef in ice water. Dry the beef and thinly slice it. Place vegetables and beef slices in a plate colorfully. Mix soy sauce, vinegar, and lemon juice to make dressing and pour over the salad.
Stir-fry lamb with chili & mint
Ingredients:
* 2 tbs peanut oil
* 400g lean lamb cut into strips
* 1 garlic clove chopped
* 1 tbs finely chopped fresh red chilli
* 40ml (2 tbs) oyster sauce
* 40ml (2 tbs) fish sauce
* 1 tsp sugar
* 4-5 tbs finely chopped mint leaves plus extra to garnish
* Steamed jasmine rice to serve
Preparation:
Heat the oil in a wok over high heat. Add the lamb and stir-fry for about 1-2 minutes until almost cooked. (You may need to cook the lamb in 2 batches so as not to overcrowd the wok.) Add the garlic, chilli, oyster and fish sauces and sugar. Stir-fry for a further 1-2 minutes.
Taste to check the seasoning balance. (Don't be afraid to add more chilli, sugar or sauces, to taste.)
When the lamb is cooked through and tender, stir in the mint leaves. Remove from the heat and serve with the steamed jasmine rice, garnished with extra mint.
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