Calories/Fats..

Searching online to know more abt calories..
hopefully can control my weight..

First i need to know how many calories i need per day
http://www.freedieting.com/tools/calorie_calculator.htm

For me...
Maintenance: 1642 Calories/day (i wont wana maintain.. I wan wt loss!!)
Fat Loss: 1314 Calories/day
Extreme Fat loss: 1214 Calories/day

Second, this site calculate how much calories r there in the food..
http://www.slimhabit.com/calcount0902.php
do u know tat
-Beef curry with rice have 1140 calories per serving!
-1 apple got 45 calories..
-1 Avocado got 280 calories
-big mac got 490 calories
-¼ roast duck with skin, 750 calories (my fav)

then i think think..
Shd i go on diet?
BUT....
-when on diet, body's first reaction is to slow everything down, conserve as much energy as possible. Which is why one feel so tired and listless when go on a diet.
-then increases your appetite to try and persuade you to find more to eat. If that wasn’t bad enough, when your diet is over it tries to restore you to your previous weight, which it thinks is your default state.
-When you lose fat you also lose muscle. When the weight returns it’s only fat that reappears.
-The less muscle you have the less efficient your metabolism. With less muscle you are now less able to burn fat than you were before you started the diet. You will now put on weight more easily.
-The truth is that diets make you fat!

OK I wont diet...
i'll maintain my daily calories & do my stepper!
arghh..

Top 5 Healthiest Fat-Burning Foods
-If you want to lose body fat faster, try incorporating these 5 healthy super-foods into your diet & regular meal plans

1. Grass-fed beef (NOT typical grocery store beef!)
-"an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat".
-Typical beef at the grocery store is raised on grains such as corn and soybeans.
-Soy and corn are NOT the natural diet of cattle, therefore changes the chemical balance of fats and other nutrients in the beef.
-Grass-fed beef eat in nature (grass etc), have much higher levels of healthy omega-3 fatty acids (GOOD) and lower levels of inflammatory omega-6 fatty acids (BAD).
-Grass-fed cattle also contain more of CLA, a special healthy fat, conjugated linoleic acid.
-CLA help in burning fat and building lean muscle (which can help you lose weight!).
-Problem is Grass-fed meats are hard to find la..

2. Avocodos
-its fat but it's all healthy fats!
-its super-high in mono-unsaturated fat, also chock full of vitamins, minerals, micro-nutrients, and antioxidants.
-Try sliced avocados on sandwiches, burgers, scrambled eggs or omelets, in salads, or as a side to just about any meal.
-The quality dose of healthy fats and other nutrition you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building.

3. Whole Eggs, including the yolk (not just egg whites)
-Egg yolks are the healthiest part of the egg... that's where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.
-Egg Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg.
-In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.
-Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.
-MUST Choose free-range organic eggs instead of normal grocery store eggs.
-Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids is controlled by the diet of the chickens.
-Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside "egg factories" all day long).

4. Nuts: Walnuts, Almonds, Pecans, Macadamia, etc
-Another "fatty food" that can actually help you burn fat!
-Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food that is all healthy fats, along with high levels of nutrition such as vitamins, minerals, and antioxidants. Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid in weight loss.
-Nuts also help to maintain good levels of fat burning hormones in your body as well as helping to control appetite and cravings so that you essentially eat less calories overall.
-Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat.
-Also, try beyond the typical peanut butter that most people eat, and try almond butter, pecan butter, or macadamia butter to add variety to your diet.

5. Berries
-including blueberries, strawberries, raspberries, and even the "exotic" Goji berry:
-Berries r packed with vitamins and minerals,
-berries also pack a healthy dose of fiber, which slows your carbohydrate absorption and digestion and controls your blood sugar levels to help prevent insulin spikes (which can stimulate fat gain).

side track
1 m = 3.2808 ft (decimal) = 3' - 3 4/10" (feet, inches and tenths-of-an-inch)
1.58 m = 5.183664 ft (decimal) = 5' - 2 2/10" (feet, inches and tenths-of-an-inch)