The One & The ONLY Way to keep The Weight OFF

There's no easy way to lose weight. Whether you decide on a high-protein diet, a low-fat diet, or some other approach, experts agree that the only way to shed excess weight is to cut the total numbers of calories you consume and/or burn more calories through exercise. Simple enough to understand- but often much more difficult to do.

The "secret" to losing weight is this : BURN more calories than you eat!!!! When the body uses more energy than it takes in (remember , foods equals energy), it depletes its fat stores. In other words, eat less and your body will burn fat for energy. Of course, what you eat is important, too. A diet based solely on cabbage soup won't provide the nutrition your body needs- and you'll get tired of it soon enough and return to your old eating habits with a vengeance.

Any weight-loss plan needs to center on foods you can keep eating for a lifetime-and of course it helps if those foods will also help protect you from cancer and other disease. After all, it's not all about losing weight. A diet that is high in meat and low in fruit (Atkins Diet, for example) may lead to short-term weight loss, but is not in keeping with current nutritional knowledge. Excessive meat consumption has been linked with a variety of diseases and a high-fruit diet protect against cancer.
Fruit, vegetables, whole-grains foods, low-fat dairy products, and lean protein are the cornerstone of healthy eating, whether or not you're trying to trim your waistline. The foods that your body can easily do without - which happen to be the ones packed with calories- are the ones to cut back on. That means cakes, cookies, fatty meats, whole milk, cream sauces, and the like.

When people want to lose weight, they usually want instant results. Most people who go on crash diets to shed heft fast usually end up putting it back on just as quickly and often put back more than they lost. Experts suggest a goal of losing about 1 lb (0.45kg) a week. There are 3500 calories in 1 lb (0.45kg) of stored fats, so you'll have to reduce your food intake by 500 calories a day to get there. Or you can eat 250 fewer calories and burn 250 more through exercise.

藜麦知多少？

现在的人们越来越注重健康了，在饮食方面会挑选营养价值高的食品。目的不单单为了养生，更多时候是为了瘦身。如果有一种食品是集这两者的效果的话，那就perfect了。

今天与大家分享的食品就是既能瘦身而且营养价值又高的食品--藜麦。

藜麦（俗称：小小米），是一种南美洲高地特有的谷类植物。由于其丰富的营养价值，古印加人称之为“五谷之母”。其种子的营养价值极高，蛋白质含量是大米的2倍多，尤其含有一般谷类缺少的赖氨酸（Lysine)。看看藜麦有何特点：

• 大米粮食的最佳代替品
• 高蛋白质、低热量、零胆固醇的“全能”食物
• 营养价值独一无二：蛋白质含量超过谷类；必需脂肪的含量多过于水果
• 富含维生素和矿物质，其中钙的含量是小麦的4倍，还有铁、维生素B以及维生素E
• 富含丰富的Omega 3脂肪酸，有益心脏；胆固醇含量为0
• 低热量，非常适合减肥！

原来藜麦有那么多益处，那么藜麦要怎么烹调呢？下一篇，将与你分享藜麦食谱。

Exercise Burn Fat

·     

            According to the calorie theory, exercise does little to promote weight loss. Running a mile or 2.2 kilometres only burns up 300 calories, which equates to 2 slices of toast or a piece of apple pie.

·         There are basically 3 reasons why exercise burns up fat:

1)      Regular sustained exercise increases the BMR (metabolism of your body). This means that your body becomes more efficient at using up calories even when you are sleeping. Although this calorie usage is not large, it is significant. Regular sustained exercise also improves the body’s ability to carry out thermogenesis, which is the burning up of excess calorie as heat. 

2)      The effects of exercise are cumulative. Running a mile (2.2 km), burns up 300 calories, and if you don this 3 days a week for a year, it will total 22000 calories or an equivalent weight loss of 11 pounds (5kg). Another example is if you carried on eating the way you do and simply start walking one mile a day, you would lose a pound a month which is nearly a stone (14 pounds or 7kg) a year.  

3)      Moderate exercise decreases your appetite. People who take no exercise have exaggerated appetites and tend to be hungry all day long.

      Our bodies were designed to be physically active on a regular basis. One doesn’t need to become a super-athlete, but daily activity should be enough to get the body tuned up.

     To get maximum benefit, exercise needs to be regular and sustained. The types of exercise can also be varied. 

香煎豆腐肉饼

豆腐含有丰富植物性蛋白质及钙质，是一种不可多得的健康食材，但由于味道淡，很多朋友都不太喜欢。如何解决这个问题？我决定弄散豆腐，加入做肉饼的材料里面，这样做除了可以减少肉的成份外，豆腐的水份亦可以令肉饼更加软腍。

二人份量 = 295 kcal

材料:
猪肉碎120克
板豆腐1/3砖
燕麦1汤匙
蛋一只
腌料
生抽1茶匙
生粉2茶匙
盐1/2茶匙
胡椒粉1/2茶匙

做法:
1. 猪肉、豆腐、燕麦、蛋浆及腌料拌匀。 （TIPS：燕麦用处）
2. 汤匙取起肉饼，弄成圆形，可做大将5块。
3. 热镬，加入少许油，放进肉饼，将两面用中火煎香。加盖转用小火多煮5分钟，即成。

产后瘦身小贴士（1）

如何产后瘦身---〉献给所有伟大的妈妈们。

很多妈妈在产后都会长胖，主要是因为妈妈在坐月子期间少运动，进食多，因此会变得比怀孕前胖。产后妈妈对身材的恢复也是很看重的，那么如何产后减肥？妈妈在日常生活中都需注意以下六点：

1、控制热量与脂肪。要始终小心食物的热量，在膳食中应减少些肥肉，增加点鱼和家禽。

2、饮食要清淡。要少吃盐，咸的东西吃得越多，就越想吃。少吃那些经加工带有酱汁的食物，这些东西含有丰富的糖、盐和面粉，它会增加你的热量。

3、常吃蔬果。要适量吃些含纤维多的水果、蔬菜和全麦面包。

4、平衡膳食。每天按计划均衡安排自己的饮食，同时要注意定时、不可滥吃。要减慢吃饭的时间，每顿饭的时间不少于20分钟。

5、热量负平衡。减肥的原则：热量的摄取量必须少于你的消耗量。

6、意志决定减肥的效果与质量。

Sunday Brunch : 健康又低脂的Egg Benedict

班尼迪克蛋看似健康，其实热量不低，特别是它的荷兰酸酱由大量牛油制造。这次的食谱用上低脂牛油，所以这道班尼迪克蛋只有500卡路里！

材料: 

1个英式松饼

2片圆形火腿

2只鸡蛋

1茶匙白醋

荷兰酸酱

酱料：

2只蛋黄

1茶匙柠檬汁

2茶匙低脂牛油

1汤匙茄汁豆

1茶匙水

做法

1. 将英式松饼分成两片，烧热镬，放入英式松饼，烤至两面至微微金黄，上碟。

2. 将圆形火腿放在英式松饼上。

3. 烧滚水，加入白醋，打开鸡蛋，将鸡蛋放入滚水中，煮约2分钟，小心放在圆形火腿上。

4. 将牛油放入微波炉加热。

5. 烧热小锅，隔水将荷兰酸酱材料拌匀，放在小锅中，慢火煮至微滚，淋在水滚蛋上，即成。

香蒜辣椒大蚬意大利粉

一人份量 -- 515卡

材料:

意粉200克约2碗

大蚬6-8只

芫茜2株

罗勒2株

磨菇3只

白酒2汤匙

蒜头2瓣

辣椒1只

油1茶匙

牛油1茶匙

盐1茶匙

做法:

1. 用盐开水浸大蚬约30分钟至大蚬吐沙，洗净，沥干，备用。

2. 磨菇洗净切片，备用。

3. 蒜头去衣，切片，备用。

4. 芫茜、罗勒洗净，沥干，切碎，备用。

5. 煲滚水，将意粉灼热，盛起，过冷河，沥干，备用。

6. 烧热易洁镬，下油及牛油炒香蒜片，炒熟磨菇粒，放入大蚬，加入白酒及辣椒碎，待大蚬煮熟至开口，放入意粉，让意粉吸收调味汁后，上碟，再于意粉上洒上碎辣椒干，即成。

合桃香蕉班戟

悠懒得周末早晨，睡到自然醒。可以作作这个为减肥而设的Pancakes recipe哦。配上一杯咖啡，真是最好的配搭。 Happy Weekend~

一人份量 = 125 kcal

材料:

低筋面粉 150克

香蕉 2只

鸡蛋 2只

代糖 4汤匙

泡打粉 1茶匙

脱脂奶 100毫升

合桃碎 ¼杯

无糖糖浆 1汤匙

做法:

1. 香蕉去皮，压成蓉。

2. 将低筋面粉和泡打粉一齐过筛。

3. 将鸡蛋、代糖和脱脂奶倒进打蛋盆内，用手动打蛋器拌匀。

4. 然后加入已筛之粉类，拌匀，即成粉浆，最后加入香蕉蓉及合桃粒。

5. 烧热易洁镬，下3汤匙粉浆，用细火煎至表面冒泡后，翻面再煎约30秒，取出，重复以上动作。

6. 淋上无糖糖浆，即成。

5 个有助瘦大腿的睡前运动

很多上班族回到家後，工作一天累了，也沒有時間到外面運動，所以在睡前運動就變成最好的時機。So Easy Weight Management 建議美眉们在睡前30~40分鐘，做一些不太激烈的睡前運動，如女孩最喜歡的抬腿。這些不只有助睡眠，而且也能夠有效的瘦大腿，讓身材曲線更標緻唷~

今天So Easy Weight Management就來跟大家分享女孩票選最喜歡的睡前運動前五名.根據調查這些運動長久坐下來，確實能讓妹妹們感覺到大腿緊實，有瘦大腿的作用唷!!好啦廢話不多說來看一下睡前運動排行榜吧!

睡前運動排行Top 1:空中腳踏車

這一直都是瘦大腿的床上基本款。空中腳踏車看起來簡單，但一定要做的紮實。動作保持身邊平躺，雙腿朝上抬起，盡量向上提高，用手掌撐住腰部，手肘保持彎曲九十度，雙腿朝正上方做踩腳踏車的動作。

睡前運動排行Top 2:剪刀腳運動

這是瘦大腿的大絕招，可以消除大腿很難瘦到的內側贅肉，而且不常運動到的內側肌會比較結實。雙腿打開併攏的速度愈快愈好，不過一定要量力而為。臉朝上，躺在床上，雙手放在兩側，手掌朝下，雙腳伸直舉起後，盡可能用力伸直並往外側打開後併攏。併攏時腳部要交叉，做互相擠壓大腿內部肌肉的動作，來回做這個瘦大腿動作30-50次就會很累，很有效果喔。

睡前運動排行Top 3: 瘦屁加翹臀

這招其實就是用力把屁屁夾緊緊的，屁屁的肉肉都會很往中間集中，這樣一來，不只變小，還會變翹咧。白天上班久坐，都把屁屁的肉坐到往兩側長去了，可能原本不是這麼胖的，但肉往兩側長，視覺上看起來就是又塌又大，多做這招瘦大腿運動，臀形會變得更集中，更好看。平躺時加上雙腳彎曲，打開和肩同寬，臀部慢慢向上抬起，而且要呈夾緊的狀態，臀部維持上抬約5秒，能持久一點最好，慢慢再放下屁屁，回到原本的動作，再重複。

睡前運動排行Top 4:靠牆抬腿

 這是對付水腫和白天久站後會產生靜脈曲張很有效的方法。其實抬腿不只可以對付水腫，腿也會變的比較修長。因為很像一直在拉直拉長你的小腿筋，筋拉久了就會變的細又修長，這個對於蘿蔔腿也很有效喔。把腿伸直靠在牆上，和身體能呈九十度是最好的，麻了就可以放下，不然一直麻下去，會抽筋的。

睡前運動排行Top 5:橫拉筋法

因為平常做有氧運動的時侯，有一些是跆拳道的姿勢，腿常常要踢很開很大，所以常會用到大腿的地方。晚上也會順便抬完腿後，再平躺在床上靠牆拉筋。小編覺得拉完很舒服，腿變好開，做很多腿部的動作的時侯，也比較不會有障礙。雙腿水平的向兩邊展開，給他放個十分鐘，這樣白天運動的時侯，腿也會踢的比較開一點。

减肥期间想吃快餐炸鸡，我该怎么办？？？

看见这些照片是不是流口水ler??? 但是这些食物对正在减肥的美眉们来说，可说是遥不可及。减肥的美眉就只能吃这些。。。。。。。

唉。。。。是很健康的。不过。。不过。。。人家偶尔也想吃一下快餐炸鸡啦！但是hor，又很怕会肥wor，不想辛辛苦苦diet了一个星期的plan被一餐快餐给抵消了。所以，真的真的挣扎，你就会陷入魔鬼于天使的两难中。 

其实，我们偶尔当然也会有"craving"的时候啊，每天为了减肥吃得清淡，有时想吃一些香口的食物也不为过。只要我们在吃之前花点心思去了解一下卡路里再做个Smart的选择，其实要在不破环减肥计划的情况下吃快餐，其实也不是那么遥不可及的。

以下是So Easy Weight Management 为美眉们设定的减肥快餐卡路里选择。不过，可不要以为它们的卡路里不高就可以每天吃哦， 毕竟这些都是高油、高盐的食物，无论你有没有减肥都好，最好都是少吃为妙~~~

Sources: http://www.kfc.com/nutrition/full-nutrition-guide

p/s: 此资讯只供参考，并无鼓励大家吃快餐之用意。只希望大家在吃快餐的当儿，卡路里也不会超标。祝大家吃得开心，瘦得健康。

5 REASONS Why People Want to Control Their Weight

It is important to understand the reasoning why a person wishes to lose those excessive weight. There are many reasons but what might seem important to one person may not be the same for another person.

1. Fashion 

Fashion has always dictated how people “ought” to look. It still does!

Clothes are designed for a particular body shape, the most suitable models achieve super-star status & the populace are “persuaded” into thinking what an attractive body should look like. 

2. Peer Pressure 

The influence of friends is often linked to the group’s perception of the current fashion.

When everyone about you is actively “dieting’ it is easy to get carried along with the general trend.

If the common topic of conversation is the calorific value of the food on the table, then one soaks it all in and drifts into a dieting or slimming culture.

It is also possible that one can feel “left out’ if one does not conform to the dieting behaviour of the group. Or one can get left out if one is thought not to need to diet. 

3. Attractiveness 

Again, this follows the above, since many people desire to lose weight in order to attract someone or to keep that person interested.This is an extremely common reason for someone seeking help to lose weight.

Sexual relationship considerations very often play an important role.If one does not feel happy about one’s body then one does not feel happy about exposing oneself to another person, albeit one with whom one is romantically involved.There may be concerns about extra bulges, drooping parts, places that are prone to perspire and produce odours.

Again, all of these may be motivation to the individual for losing weight. 

4. Health 

The health question must always be uppermost in one’s mind. As we shall see in the course there are many good health reasons why the individual should contain their weight.It may be that the individual has had a health problem.

Nowadays a raised cholesterol level or raised blood pressure are very common reasons.There may be less critical but nonetheless good reasons for a reduction, such as painful arthritis.

Simply losing weight & therefore carrying less weight on the affected joint can make a difference to pain levels and increase the overall well being of that person. 

5. Fitness 

People often want to lose weight because they become aware that they just cannot reach their expected peak fitness performance.

They may not be able to run up the hockey pitch as quickly as they did at the end of last season.

They may not be able to get into particular yoga positions, or they might not be able to get up the hills on the golf course without becoming noticeably breathless.