Controlling body weight is easy bother. For some people, it seems less practical when musti counting calories every time you want to chew food. They usually make the pants as a benchmark. If the pants already feel crowded, the caloric intake of food has begun to be regulated. But, there are also people who want weight loss by counting calories. Many people can lose weight with a daily diet by eating foods that contain 1,500 calories. But, if you want to get the weight reduction is more precise, there is a simple way to calculate the number of calories. The formula: Your weight (kg) x 2.2 (pounds / kg) x 12 = calories needed (cal) For example, you weigh 50 kg. So the calories your body needs is 50 x 2.2 x 12 = 1320 calories Well, to reduce your weight by 1 pound or 0.453 kg per week, then you need to reduce 500 calories per day. As for losing weight at 2 pounds or 0.9 kg per week, then you must reduce 1000 calories per day. But according to dietitian from the Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University, Brierley Wright, MS, RD weight reduction should be no more than the target reduction of 1,200 calories per day or 2 pounds per week. Because, with the target would be very difficult to meet nutritional needs and targets are also rather difficult to be met consistently. Well of course need the creativity and ingenuity to mix and match choice menu breakfast, snack, lunch, and dinner, in order to achieve the right amount of calories. Here's an example setting of calories that can be followed: • breakfast to 300-350-calories, such as a piece of Banana-Bran Muffins containing 320 calories. • Snacks for 250 calories or less, such as cheese popcorn • Lunch 325 to 400 calories, for example Broccoli-Cheese Pie containing 365 calories • 500 calories for dinner, for example pizza smoked corn and black beans People sometimes underestimate the excess calorie intake by 20 to 40 percent. Therefore, it is also important to follow tips to help reduce the "portion distortion" that managed to achieve the right amount of calorie needs. How: • Set the number of servings of food on your plate Instead of taking 1 serving a full dinner, preferably less 1 serving food on a plate into ½ servings. Replace half with vegetables, a quarter with protein (fish, skinless poultry, lean beef, beans or tofu). Fill another quarter with nuts or starchy foods (brown rice or whole grains such as bread wheat). • Clever-clever measure the size No need to use a measuring cup every time you want to get the size of the perfect menus. But just about the right dose of a spoon, or how far the bowl can be filled by a portion of your cereal. • Choose a tall glass or thin People usually drink 34 percent more from short glasses and glass that is wider than tall and thinner. So better to choose glasses that are tall and thin while drinking beverages such as a glass of juice, because the intake of this drink will surely contain more calories. • Messages smaller portions. Clearly, the choice of a smaller size would have fewer calories, and research shows that people tend to eat, on average, 22 percent more when they are offered food that berporsi greater. • Be careful with the name of the menu interesting. Provide a list of fun names can make people more interested in eating. The name "Black Forest Double Chocolate Cake" would normally be more lucrative than simply "Chocolate Cake"? • Eat delicious, satisfying food. Studies show that people prefer to eat dessert after a mediocre rather than after one meal staple food is filling.