How to calculate the calories in your meals

Visit this website http://caloriecount.about.com/

I used EGGS as an example: 

Nutritional Analysis

Breakdown

Daily Values

Legend:

 Fat  Protein  Carbs

 Alcohol  Other

Good points

Good points

• Low in sugar
• High in phosphorus
• High in riboflavin
• Very high in selenium
• High in vitamin B12

Bad points

• High in saturated fat
• Very high in cholesterol

Nutrition Facts

Serving Size 1 large (50.0 g)

Amount Per Serving

Calories 78 Calories from Fat 48

% Daily Value*

Total Fat 5.3g 8%

Saturated Fat 1.6g 8%

Polyunsaturated Fat 0.7g

Monounsaturated Fat 2.0g

Cholesterol 186mg 62%

Sodium 62mg 3%

Total Carbohydrates 0.6g 0%

Sugars 0.6g

Protein 6.3g

Vitamin A 6% • Vitamin C 0% Calcium 3% • Iron 3%

* Based on a 2000 calorie diet

Tips For Losing Weight and Keeping It Off

Instructions

1. • 1
     Eat breakfast every day. Many college students skip breakfast because they are in a rush to class, don't wake up in time or simply aren't hungry that early in the morning. Eating breakfast can help keep your metabolism going throughout the day. Stay away from pastries, however. Eat things like fresh fruits, whole grain cereals and high-protein foods such as turkey sausage or ham.
   • 2
     Choose healthful foods when you eat a meal in the dining courts. Many college dining courts offer a wide variety of foods for students to choose from. Eat protein-rich meals and focus on adding fruits and vegetables as much as possible. Remember, too, that too much of any food is bad for you. Monitor your portion sizes.
   • 3
     Avoid snacking throughout the day. If you must have a snack in between meals, choose small snacks that are low calorie or high in protein and fiber. Trail mix with plenty of nuts is a great snack to take on the go. Popcorn makes for a perfect, healthy snack while you are doing your homework late at night.
   • 4
     Exercise daily. No matter how busy your schedule is, make it a priority to get between an hour and an hour and a half of exercise each day. Walk or ride your bike to class instead of taking the bus. Take advantage of your school's recreational center and programs. Sign up for an intramural sport with a group of friends.
   • 5
     Refrain from drinking soda, sugary juices and alcohol. Instead, purchase a water bottle and carry it around campus with you, refilling it as needed. Water will keep you hydrated and will help you feel more full throughout the day

Get Involved + Get Active + Eat Well + Sleep Well = The Good Life

Facts for Weight Loss Newbies: Part 3

 Facts for Weight Loss Newbies: Part 3

1. Factors such as genetics, ethnicity, your environment, your job, physical hindrances from exercising, etc., can affect your weight management efforts. Accept that there are some things you can’t change.
2. Your ultimate goal should be a realistic one. Some of us will never fit into that wedding or prom dress again. Our bodies change with time. Settle for a weight that is healthy for you now, not 15 years ago.
3. Diets with too-severe restrictions like too few calories or entire food groups being omitted often lead to binges and uncontrollable cravings. Moderation is the key.
4. Your weight will fluctuate from day to day. Resist the urge to weigh yourself on a daily basis, as doing so will discourage you. Weigh in the same time and day once a week.
5. Bottom line: Losing weight isn't easy.
   There is no magic pill or quick fix for long-term, healthy weight loss. It’s going to take a lot of discipline and hard work.
   But just because something is difficult, it’s not impossible. The fact is ... You can do it!

Facts for Weight Loss Newbies: Part1

1. Your weight affects you in many ways other than your appearance:

• Your overall quality of life;
• self-esteem;
• health risks;
• depression;
• and physical abilities are also influenced.

Think of all the positive changes you can experience by losing weight.

2. You will need to see your doctor for a physical if you haven't had one recently and you really should get her approval before starting a weight loss regime.

3. You should ask yourself these questions as you begin:

• Why do you want to lose weight?
• Are you truly committed? Do you have a support system set up?
• Can you accept mistakes without giving up altogether?

4. To lose weight effectively, you will have to permanently change four aspects of your life:

1.) what you eat
2.) how you eat
3.) your behavior and
4.) your activity level.

5. You shouldn't set your sights too high (... like losing 30 pounds in a month. Those signs advertising weight loss pills are not true!).

Small goals (e.g. 5 pounds; 10 percent of your current weight) are far more attainable and easier to stay focused on.

Let's start today