Keep Weight With Calories

Average calories chart from statcan

19 - 50 years old adults need 1800 - 2700 calories per day to keep fit. But if you do have 25o calories more each day for a month, you will gain an extra 1kg on weight. On the other hand, if you have less than 250 calories per day for a month, you will lose 1kg on weight.
But, don't try to have less than 1000 calories per day. Health is important, don't be a stubborn diet person. Let's plan your meal with calories.

And some rules for your daily meal :

1 :Have your meal on time.
2 :No suppers or junk food.
3 :8-10 glasses of water.
4 :400g of vegetables or an apple
5 :No deep fried food, egg york or oily food.
6 :Enjoy your food slowly.
7 :Step by step : from vegetables to meat.
8 :Eat less meat & replace by beancurd or fishes.
Change your food habit & lifestyle to keep fit & health. When there's a will, There's a way.