Seven ways to get calories under control

Dr. Helen Delichatsios is an assistant professor of medicine at Harvard Medical School and an advisor to Harvard Men's Health Watch on the science of healthy eating. We asked her to share some of the basic steps that have helped the people she treats get their calorie intake under control and start to lose weight.

1. Target calorie-dense foods:

Reduce calorie-dense foods like soft drinks with
1.1 added sugar,
1.2 baked goods,
1.3 caffeinated beverages sweetened with sugar, and
1.4 alcohol.

"People aren't always aware of the calories they are getting from snacks or drinks," Dr. Delichatsios says. "For example, alcohol is a major source of calories, especially for men."


2. Start an exercise routine you can maintain:

Being able to maintain the routine is the key, not just the amount of exercise.
保持做体操的习惯，每日的例行是最关键的举动，不是运动量。

"Even if it's once a week, it's good to have that for weight control," Dr. Delichatsios says. Make it part of a general effort to increase movement in your life. In addition to working out at the gym or walking, what you do the rest of the time is important, too.

3. Think about where your next meal is coming from:

Unplanned meals often turn out to be less healthful ones.

People who have trouble planning daily meals can try incorporating pre-packaged replacement meals, such as the microwavable frozen meals many people eat for lunch at work. "That way at least you know how many calories you're getting," Dr. Delichatsios says.


4. Keep a food diary:

Keeping a detailed account of everything you eat for some period of time helps to build awareness of calorie intake. It's also a good basis for nutritional counseling and planning with your doctor, Dr. Delichatsios says.

5. Establish a calorie budget:

It helps to think about calories the same way you think about your finances—as a limited resource, Dr. Delichatsios notes. "If you overeat at one meal, eat less at the next one."

6. Pick a diet you can stick to:

The most important thing for beginners is to choose a diet plan that you think you can follow long term,
Dr. Delichatsios explains. "It matters less what you choose if it will get you jumpstarted—hopefully with healthful principles that you can maintain."

7. Get nutritional counseling: 

You can get information, advice, and support from a variety of sources, whether it is a one-on-one with your doctor, a visit with a dietitian, or participating in a formal program (either in person or online) like Weight Watchers.

8 signs you are healthy

8 signs you are healthy

Good health is more than a slim physique and buffed muscles, and your body is pretty clever about letting you know when things are on-track, or not.


1. Your Urine is Light in Colour

Your urine isn’t something you probably check all the time, but if it’s light in colour you’re in luck – your kidneys are in fine working order! Darker urine

can indicate you’re not drinking enough clear fluids.

2. You Have Regular Periods

Ladies, regular periods are a great way to know your reproductive system is healthy. Missed or delayed periods could indicate things like malnutrition,

over-exertion or even polycystic ovaries.

3. Your Lips Are Pink and Uncracked

Cracked lips can be a result of dehydration, but small cracks in the corners of the lips can be caused by a lack of B vitamins and zinc.

4. Your Wounds Heal Quickly

Small wounds like cuts and grazes should generally heal within a day or two. But if you find they’re taking a long time to close over (or never heal) you

could have a problem with your body’s blood clotting properties or have an infection brewing.

5. You Have a Good Resting Heart Rate

If your resting heart rate is between 60 to 80 beats per minute, good news – all that cardio is paying off. If it’s higher than 80 you know that you need to

add more cardio workouts like running, cycling and swimming into your weekly routine

6. Your Nails Are Pink and Soft

When you’re healthy you nails will be pink, have a smooth surface and be firm to touch. If they have any of the following signs it’s best to get checked by a

doctor.

Weak, brittle nails: This comes with age, but can also be due to the overuse of salon treatments like acrylic nails or harsh nail polishes.

Yellow: If your nails have a slight yellow tinge to them it could possibly be a fungus or psoriasis, and best to get this one checked out.

Vertical ridges: This can be a result of hormonal changes, stress or even other diseases like diabetes or thyroid issues.

7. You Have Lots of Energy

If you’re bounding out of bed each morning, chances are you’re a healthy one. Good nutrition, adequate sleep and regular exercise mean you’ll have enough

energy to do most day-to-day tasks. If you’re feeling tired and lethargic this could indicate poor sleep or nutrition, but could also be a result of a bigger

health issue.

8. Your Body Mass Index is in Range

Your Body Mass Index (BMI) is a great sign of your overall health. It can give you a pretty good idea of whether you’re underweight, overweight or an ideal

weight for your height. Everyone is different so it’s best to use a BMI calculator to get an accurate reading.

Brisk walking techniques

A very good advise on brisk walking

Eat Healthily_ Photos snapped from Pathlab

Visited Pathlab for blood test, managed to snap some photos related to personal health watch.