What to Eat / How Many Times for the Day Should We Eat
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If you stick to your daily calorie quota you will lose weight. By completing a food diary you will learn a lot about your personal eating habits. You will see, in black and white, where the calories in your diet are coming from and show you what foods and drinks are high in calories, taking up a disproportionate amount of your quota.
This knowledge will give you the power to start making changes to your daily diet to help you stick to your weight loss goals. It takes a huge amount of exercise to burn of the calories in just a little bit of extra food. It takes a mile of running to burn off the calories in a single apple. And exercise increases your appetite.
Exercise will benefit your health, trim and tone you and aid your weight loss goals. If you start to exercise regularly, you will also start to raise your BMR (Basal Metabolic Rate) – the rate at which you burn calories at rest.
Exercise will improve your health even if you do not lose weight. But it is not the key to losing weight. Most people that eat all they want while exercising will not lose wieght.
If you are not used to regular exercise start off with small goals and build up your fitness levels. Have a look at our Get Fitter section on the home page which may give you some ideas and inspiration. Try to be as active as possible and you will start to feel fitter and stronger.
Remember to add your exercise/activities into your Exercise diary. Exercise will earn you extra calories to consume which can be a motivation in itself!
Meal ideas
Try this delicious and moist chicken for around 350 calories for the entire meal! Serving size: 1
50 ml soy sauce
2 - 3 cloves garlic finely minced
1/2 tsp balsamic vinegar
1 tsp olive oil
1/2 tsp black pepper
1/2 tsp onion powder
chicken breast - no skin - cut into lg bite size pieces
1/4 c. green pepper - cut into lg bite size pieces
1/4 c. vidalia onion - cut into lg bite size pieces
1 slice watermelon
2 med/lg mushrooms
1/2 c. cooked rice
Lg. metal skewer
Combine first 6 ingedients well and pour over chicken. Marinate at least two hours or overnight. (I put together in the morning, and let it marinate while at work) Drain marinate (throw out all remaining marinate do not reuse) Arrange kabob with a mushroom for each end. Then alternate pepper/onion/chicken repeat until kabob is full. Spray grill lightly with cooking spray (before you turn it on!) Grill 10 - 15 minutes or until chicken is no longer pink. Turn kabobs often to cook veg/chicken evenly. Serve over rice with watermelon on the side.
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