NO!!! Please dont gain more.............

I can feel that im getting heavier and fatter...huhuh...so sad.. Last 2 months I already gain 3kg and now........I dont dare to check what is my new weight. Today i browse the internet to find out how to reduce my body weight..and......At last there's an article grabbed my attention. The title of the articles is "Healthy Eating: Strategies for a healthy diet". It gives me some guideline to have a balance diet. So......I want to share the information with all of you too!!!

Eat enough calories but not too many :
Maintain a balance between your calorie intake and calorie expenditure that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods :
Healthy eating is an opportunity to expand your range of choices by trying foods especially vegetables, whole grains, or fruits that you don't normally eat.

Keep portions moderate :
Especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes :
Foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce.

Drink more water :
Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.

Limit sugary foods, salt, and refined-grain products :
Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Get moving :
A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time :
Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time. (",)