Welcome teenagers! :D

This eBook that we have created is specially designed for you to use as long as you have the desire to slim down! Do not lie to me, the fact that you have started reading this means that you already have the thought of dieting and would like to learn something. Well, throughout this whole book, we will be guiding you through the various steps that can bring you to the ideal weight that you desire.

Throughout this guidebook, many tips and tricks will be imparted to you to help your slimming down process become a much easier, enjoyable and safer one as well! As you should already know, dieting can have very dire consequences should you do it the wrong way! That is why we believe that our guide is so important should you even thought of dieting the healthy way.

Fret not! Though the process might be tough, you have us who will be along with you in this journey guiding you trough in the form of this book! Let us wait no longer and start this journey right here right now!:)

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BMI =

( kg/m²

)

weight in kilograms

————————————

height in meters²

SEVRING SIZE- 1,medium (about 2 inches)

NUTRITION

- Calories: 72

-Protein: 0.36 g

-Carbohydrates: 19.06 g

-Fiber: 3.3 g

-Sugars: 14.34 g

-Total Fat: 0.23 g

-Saturated Fat: 0.039 g

-Monounsaturated Fat: 0.010 g

-Polyunsaturated Fat: 0.070 g

-Cholesterol: 0 mg

-Vitamin- A,E,K,C

SERVING SIZE-1, medium ( about 6 inches)NUTRITION- Calories: 105 -Protein: 1.29 g-Carbohydrates: 26.95 g-Fiber: 3.1 g -Sugars: 14.43 g-Total Fat: 0.39 g-Saturated Fat: 0.132 g-Monounsaturated Fat: 0.038 g-Polyunsaturated Fat: 0.086 g-Cholesterol: 0 mg- Contain Vitamins- A,B,C,E,K

SERVING SIZE- 1, medium,230gNUTRITION-Calories 70- Total Fat 0 g -Saturated 0 g -Total Carbohydrate 13 g- Polyunsaturated 0 g- Dietary Fiber 7 g -Monounsaturated 0 g -Sugars 14 g

-Protein 0 g -Cholesterol 0 mgSERVING SIZE- 1 small honeydew wedgeNUTRITION-Calories 45 -Total Fat 0 g -Saturated 0 g -Total Carbohydrates 11 g -Polyunsaturated 0 g -Dietary Fiber 1 g-Monounsaturated 0 g -Sugars 10 g -Cholesterol 0 mg

SERVING SIZE-1 slice (about 140g)NUTRITION-Calories: 55-Protein: 0.85 g-Carbohydrates: 13.73 g-Fiber: 2.5 g-Sugars: 8.26 g-Total Fat: 0.20 g-Saturated Fat: 0.060 g-Monounsaturated Fat: 0.053 g-Polyunsaturated Fat: 0.03 g-Cholesterol: 0 mg-Vitamins- A,B,C,K

SERVING- 1 slice(about 154g)NUTRITION-Calories: 46-Protein: 0.94 g-Carbohydrates: 11.63 g-Fiber: 0.6 g-Sugars: 9.55 g-Total Fat: 0.23 g-Saturated Fat: 0.025 g-Monounsaturated Fat: 0.057 g-Polyunsaturated Fat: 0.077 g-Cholesterol: 0 mg-Vitamins- A,B,C,E,K

SERVING SIZE- 1 slice(about 150 grams)NUTRITION-Calories: 74-Protein: 0.84 g- Carbohydrates: 19.58 g- Fiber: 2.2g- Sugars: 14.35g- Total Fat: 0.19g- Saturated Fat: 0.014 g- Monounsaturated Fat: 0.022 mg- Polyunsaturated Fat: 0.065 mg- Cholesterol: 0 mg-Vitamins- A,B,C,E,K

SERVING SIZE- 1,medium size (90 g)NUTRITION-Calories 45 -Total Fat 1 g -Saturated 0 g -Total Carbohydrate11 g- Polyunsaturated 0 g -Dietary Fiber 5 g -Monounsaturated 0 g -Sugars 5 g -Protein 1 g -Cholesterol 11 mg  

Iced Lemon Tea( POKKA) SERVING SIZE- 1 packet, 250mlNUTRITION-Calories 100-Total Fat 0 g - Saturated 0 g -Total Carbohydrates 25 g- Polyunsaturated 0 g- Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 0 g -Protein 0 g -Cholesterol 0 mg  

Iced green tea (YEO’s) SEVING SIZE- 1 packet, 250mlNUTRITION-Calories 50- Total Fat 0 g -Saturated 0 g -Total Carbohydrates 13 g -Polyunsaturated 0 g -Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 13 g -Protein 0 g -Cholesterol 0 mg    

Chrysanthemun tea (YEO’s) SERVING SIZE- 1 packet, 250mlNUTRITION-Calories 80 -Total Fat 0 g -Saturated 0 g -Total Carbohydrate 21 g -Polyunsaturated 0 g -Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 21 g -Protein 0 g -Cholesterol 0 mg  

H-TWO -0 Serving size –1 can,500mlNUTRITION-Calories 165 -Total Fat 0 g

-Saturated 0 g -Total Carbohydrate 41 g -Polyunsaturated 0 g -Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 39 g -Protein 0 g -Cholesterol 0 mg    

Iced Apple Tea (POKKA)SERVING SIZE-1 packet, 250mlNUTRITION-Calories 88 -Total Fat 0 g -Saturated 0 g -Total Carbohydrate18 g -Polyunsaturated 0 g -Dietary Fiber 0 g -Monounsaturated 0 g -Sugars 17 g -Cholesterol 0 mg    

Ban Mian ( Soup) SERVING SIZE-1 portion, 528gNUTRITION-Calories 833-Protein 21.8g-Total fat 22g-Carbohydrates 48g-Dietary fibre 3g-Cholesterol 232mg

Bee Hoon, Fried,Plain SERVING SIZE- 1 portion, 199gNUTRITION-Calories 252

-Protein 5.7g-Total fat 5g-Carbohydrates 46g-Dietary fibre 4g-Cholesterol 4mg

Hor Fun SERVING SIZE- 1 portion, 449gNUTRITION-Calories 452-Protein 15.7g-Total fat 14g-Carbohydrates 66g-Dietary fibre 4g-Cholesterol 348mg

Kway Chap SERVING SIZE- 1 portion,610gNUTRITION-Calories 646-Protein 32.9g-Total fat 26g-Carbohydrates 70g-Dietary fibre 4g-Cholesterol 348mg

Lor Mee SERVING SIZE- 1 portion, 540gNUTRITION-Calories 381-Protein 14.6g-Total fat 11g-Carbohydrates 55g-Dietary fibre 7g-Cholesterol 140mg

Chicken Curry SERVING SIZE- 1 portion, 532gNUTRITION-Calories 756-Protein 34.3g-Total fat 49g-Carbohydrates 46g-Dietary fibre 7g

-Cholesterol 97g

Fishball Noodle, Dry SERVING SIZE-1 portion, 325gNUTRITION-Calories 368-Protein 19.2g-Total fat 8g-Carbohydrates 55g-Dietary fibre 4g-Cholesterol 42mg

Fishball Noodle Soup SERVING SIZE-1 portion,657gNUTRITION-Calories 329g-Protein 18.4g-Total fat 3g-Carbohydrates 58g-Dietary fibre 5g-Cholesterol 33 mg

Minced meat noodle(dry) SERVING SIZE- 1 portion,311gNUTRITION-Calories 511g-Protein 19.7g-Total fat 23g-Carbohydrates 57g-Dietary fibre 5g-Cholesterol 29mg

Minced meat noodle (soup) SERVING SIZE-1 portion, 594g NUTRITION-Calories 380-Protein 17.4g-Total fat 12g-Carbohydrates 50g-Dietary fibre 9g-Cholesterol 37mg

Prawn Noodle (dry) SERVING SIZE- 1 portion, 345gNUTRITION-Calories 460-Protein 20.4g-Total fat 13g-Carbohydrates 65g-Dietary fibre 5g-Cholesterol 48mg

Prawn Noodle (Soup) SERVING SIZE- 1 portion, 575gNUTRITION-Calories 294-Protein 19.0g-Total fat 2g-Carbohydrates 50g-Dietary fibre 4g-Cholesterol 40g

Hokkien Noodle (Fried) SERVING SIZE- 1 portion,375gNUTRITION-Calories 617g-Protein 21.8g-Total fat 30g-Carbohydrates 65g-Dietary fibre 5gCholesterol 289 mg

Wanton Noodle (dry) SERVING SIZE-1 portion, 330gNUTRITION-Calories 407g-Protein 19.5g-Total fat 12g-Carbohydrates 55g-Dietary fibre 5g-Cholesterol 36mg

Wanton Noodle (Soup) SERVING SIZE- 1 portion, 410gNUTRITION-Calories 215g-Protein 14.4g-Total fat 4g-Carbohydrates 31g-Dietary fibre 1g-Cholesterol 8mg

Yong Tau Hu (mixed) SERVING SIZE- 1 portion, 175gNUTRITION-Calories 165-Protein 10.7g

-Total fat 8g -Carbohydrates 12g-Dietary fibre 5g-Cholesterol 49mg

Laksa SERVING SIZE- 1 portion, 660gNUTRITION-Calories 432-Protein 21.1g-Total fat 2g-Carbohydrates 83g-Dietary fibre 5g-Cholesterol 13mg

Ee mee (fried, seafood) SERVING SIZE- 1 portion, 685gNUTRITION-Calories 1010-Protein 38.1-Total fat 61-Carbohydrates 78-Dietary fibre 8-Cholesterol 109mg

Chicken Porridge SERVING SIZE- 1portion, 595gNUTRITION-Calories 211-Protein 13.7g-Total fat 7g-Carbohydrates 24g -Cholesterol 71mg

Century Egg porridge SERVING SIZE- 1 portion, 647gNUTRITION

-Calories 422g-Protein 1.9g-Total fat 19g-Carbohydrates 62g-Cholesterol 336mg

Duck Porridge SERVING SIZE- 1portion, 573gNUTRITION-Calories 596g-Protein 56.6g-Total fat 17g-Carbohydrates 54g-Dietary fibre 5g-Cholesterol 115mg

Minced Meat Porridge SERVING SIZE- 1 portion, 635gNUTRITION-Calories 363g-Protein 19.1g-Total fat 15g-Carbohydrates 38g-Cholesterol 64mg

Fish Porridge SERVING SIZE-1 portion, 685gNUTRITION-Calories 258g-Protein 17.1g -Total fat 3g-Carbohydrates 40g-Cholesterol 27mg

Char Siew Rice SERVING SIZE- 1 portion, 370gNUTRITION-Calories 602-Protein 25.2g-Total fat 16g-Carbohydrates 90g-Dietary fibre 8g-Cholesterol 52mg

Chicken Rice SERVING SIZE- 1 portion, 390gNUTRITION-Calories 618-Protein 25.7g -Total fat 23g-Carbohydrates 76g-Dietary fibre 3g-Cholesterol 48mg

Duck Rice SERVING SIZE- 1 portion, 420gNUTRITION-Calories 706-Protein 23.5g-Total fat 30g-Carbohydrates 86g-Dietary fibre 10g-Cholesterol 58mg

Fried Rice SERVING SIZE- 1 portion,420gNUTRITION

-Calories 511-Protein 16.0g-Total fat 20g-Carbohydrates 66g-Dietary fibre 4g-Cholesterol 445 mg

Mui Fan SERVING SIZE- 1portion, 795gNUTRITION-Calories 719-Protein 32.6g-Total fat 159g-Carbohydrates 111g-Dietary fibre 4g-Cholesterol 342mg

Lor Mai Kai SERVING SIZE- 1 portion,150gNUTRITION-Calories 150-Protein 324g-Total fat 9.0g-Carbohydrates 7g-Dietary fibre 56g-Cholesterol 7mg

Nasi Briyani with Chicken SERVING SIZE- 1 portion,490gNUTRITION-Calories 880-Protein 39.1g-Total fat 35g-Carbohydrates 102g-Dietary fibre 8g-Cholesterol 158mg

Nasi Briyani with Mutton SERVING SIZE-1 portion, 505gNUTRITION-Calories 752-Protein 35.9g-Total fat 25g-Carbohydrates 97g-Dietary fibre 8g-Cholesterol 96mg

Nasi LemaK SERVING SIZE-1 portion,195gNUTRITION-Calories 279-Protein 11.8g-Total fat 13g-Carbohydrates 29g-Dietary fibre 6g-Cholesterol 71mg

Lontong

SERVING SIZE- 1 portion, 417gNUTRITION-Calories 390-Protein 13.3g-Total fat 21g-Carbohydrates 36g-Dietary fibre 8g-Cholesterol 125mg

Mee Rubus SERVING SIZE- 1 portion,515g

NUTRITION-Calories 555-Protein 21.2g-Total fat 19g-Carbohydrates 75g-Dietary fibre 9g-Cholesterol 180mg

Mee Siam SERVING SIZE- 1 portionNUTRITION-Calories 520-Protein 14.7 g-Total fat 15-Carbohydrates 82g-Dietary fibre 10g-Cholesterol 127mg

Mee Soto

SERVING SIZE- 1 portion, 540gNUTRITION-Calories 434-Protein 19.4-Total fat 13-Carbohydrates 60g-Dietary fibre 4g-Cholesterol 38mg

Mee Goreng SERVING SIZE-1 portion, 170gNUTRITION-Calories 281-Protein 9g-Total fat 9g-Carbohydrates 41g-Dietary fibre 0g-Cholesterol 0mg

Nasi Goreng SERVING SIZE- 1 portion, 330gNUTRITION-Calories 638-Protein 16g-Total fat 25g-Carbohydrates 87g-Dietary fibre 0g-Cholesterol 0mg

Roti John SERVING SIZE- 1 plateNUTRITION-Calories 721-Protein 25g-Total fat 35g-Carbohydrates 77g-Dietary fibre 11g-Cholesterol 242mg

Don, Katsu SERVING SIZE- 1 portion,476g

NUTRITION-Calories 785-Protein 36.9g-Total fat 31g-Carbohydrates 90g-Dietary fibre 4g-Cholesterol 351mg

Don , Teriyaki Chicken SERVING SIZE- 1 portion, 406gNUTRITION-Calories 641-Protein 33.7g-Total fat 24g-Carbohydrates 73g-Dietary fibre 6g-Cholesterol 180g

Don Unagi SERVING SIZE- 1 portion, 344gNUTRITION-Calories 626-Protein 23.7g-Total fat 18g-Carbohydrates 91g-Dietary fibre 5g-Cholesterol 122mg

Spaghetti Noodles (Generic) SERVING SIZE- 1 plate,NUTRITION-Calories 210-Protein 7g-Total fat 1g-Carbohydrates 42g-Dietary fibre 2g-Cholesterol 0mg

Cheese fries

SERVING SIZE-NUTRITION-Calories 242-Protein 5g-Total fat 12g-Carbohydrates 31g-Dietary fibre 2g-Cholesterol 16mg

Pasta (tomato sauced) SERVING SIZE-NUTRITION-Calories 254-Protein 7g-Total fat 6g-Carbohydrates 44g-Dietary fibre 3g-Cholesterol 0mg

Nacho with cheese SERVING SIZE-NUTRITION-Calories 340-Protein 3g-Total fat 22g-Carbohydrates 31g-Dietary fibre 4g-Cholesterol 5mg

Fish and Chips SERVING SIZE- 1 plate, 350gNUTRITION-Calories 600-Protein 15g-Total fat 12g-Carbohydrates 17g-Dietary fibre 0g-Cholesterol 35mg

Wanton (fried) SERVING SIZE- 1 piece,13.2gNUTRITION-Calories 55.9-Protein 1.54g-Total fat 0.4g-Carbohydrates 0.36g-Dietary fibre 0.02g-Cholesterol 0.45mg

Spring Roll (deep fried) SERVING SIZE- 1 roll,41gNUTRITION-Calories 127-Protein 2.4g-Total fat 10g-Carbohydrates 8g-Dietary fibre 1g-Cholesterol 22mg

Siew Mai SERVING SIZE- 1 Piece,35gNUTRITION-Calories 105-Protein 4.2g-Total fat 8g-Carbohydrates 4g-Dietary fibre 1g-Cholesterol 21mg

Curry Puff( Chicken) SERVING SIZE- 1 piece,71gNUTRITION-Calories 246-Protein 5.1g-Total fat 16g-Carbohydrates 20g-Dietary fibre 2g-Cholesterol 26mg

Nugget SERVING SIZE-4 nuggetsNUTRITION-Calories 190-Protein 9g-Total fat 12g-Carbohydrates 12g-Dietary fibre 1g -Cholesterol 25mg

Activity (1-hour duration) Weight of person and calories burned

 160 pounds (73

kilograms)200 pounds (91

kilograms)240 pounds (109

kilograms)

Aerobics, high impact 511 637 763

Aerobics, low impact 365 455 545

Aerobics, water 292 364 436

Backpacking 511 637 763

Basketball game 584 728 872

Bicycling, < 10 mph, leisure 292 364 436

Bowling 219 273 327

Canoeing 256 319 382

Dancing, ballroom 219 273 327

Football, touch, flag, general 584 728 872

Golfing, carrying clubs 329 410 491

Hiking 438 546 654

Ice skating 511 637 763

Jogging, 5 mph 584 728 872

Jumping Jacks 293 366 439

Lawn Mowing 192 240 288

Racquetball, casual, general 511 637 763

Rollerblading 913 1,138 1,363

Rope jumping 730 910 1,090

Rowing, stationary 511 637 763

Running, 8 mph 986 1,229 1,472

Sit ups 293 366 439

Skateboarding 168 210 252

Skiing, cross-country 511 637 763

Skiing, downhill 365 455 545

Skiing, water 438 546 654

Softball or baseball 365 455 545

Stair treadmill 657 819 981

Swimming, laps 511 637 763

Tae kwon do 730 910 1,090

Tai chi 292 364 436

Tennis, singles 584 728 872

Volleyball 292 364 436

Walking, 2 mph 183 228 273

Walking, 3.5 mph 277 346 414

Weightlifting, free weight 219 273 327

To lose one pound a week you need to burn 3,500 calories. That translates into 500 calories a day. It’s not hard to burn 500 calories a day; you just have to get moving.

10 DIFFERENT WAYS

1. Brisk walk for 1.5 hrs2. Leisurely biking (slow speed) for 3hrs3. A combination of sit ups, pull ups and push ups non-stop for an hour4. Dance for 2hrs non-stop5. Climb the stairs for 10 minutes6. Doing housework for 1.5-2hrs7. Skip for 50 minutes8. Cycle for 50 minutes9. Jog for 50 minutes10. Hula hoop for 1hr

Your best bet is to do a combination of different exercises. By combining the exercises you won’t get bored as easy and risk quitting all together. A good routine would be to start out with some yoga or stretching, then do some calisthenics for 15 minutes, go for a walk or jog, then do more stretching when you return. Mix it up and you will be more likely to stick with your routine.

KNOW HOW TO DO IT THE RIGHT WAY!

Below are the links to teach you how to do proper..Sit Ups: http://www.wikihow.com/Do-Sit-UpsPush ups: http://www.ehow.com/how_3190_proper-push-up.htmlPlank exercise: http://www.marksdailyapple.com/how-to-proper-plank-technique/Pull ups/Chin ups: http://doubleyourgains.com/how-to-do-pull-ups-and-chin-upsSquats: http://www.builtlean.com/2010/07/20/how-to-do-proper-squat-technique/

And here are some TIPS for BETTER PULL UPS! :Dhttp://www.military.com/military-fitness/workouts/tips-for-better-pullups

FOR ALL GIRLS OUT THERE! GET THIS RIGHT!GIRLS WILL NEVER GET UGLY BULGING MUSCLES IF WE EXERCISE TOO MUCH BEACAUSE WE SIMPLY DO NOT HAVE THE HORMONES TO GROW THAT MUCH MUSCLES UNLIKE THE GUYS. GIRLS WILL ONLY LOOK LEAN AND MORE TONE, SO START DOING GYM TODAY!

“Women need not fear building big muscles because girls do not have enough testosterones (male hormones) to get big muscles unless supplemented by hormones enhancing supplements. So girls will get sexily toned and attractive bodies instead of getting bulky muscles.” Sg Fitness