Something that most feared today is excess calories. Being overweight is also a scary thing for some people. What is the danger if excess the calories? Excess calories can cause coronary heart disease.

So, how we can properly maintain weight by calories consumption controls?

The first step, you should know the number of calories that is in your body. You should check the calories contained in every food that you are consume. Ration calorie intake generally is average 1500 to 2000 calories per day, for extra cases women needs 900 – 2500 cal, and for men 1500-4000 cal.

For manage your body weight, try to follow these way of eating like this. Your meal should contain 60% calories from carbohydrate, 15% protein, 25% fat, and calories from saturated fat less 10%. You can choose this carbohydrate, a half of rice contains 260cal, plain bread contains 58 cal, a half plate fried noodles 3300cal. For protein, you can choose 1 boiled chicken egg contains 80 cal, fried egg 120 cal, omelette cheese 128 cal, duck egg 170 cal, fish about 85 – 200 cal, chicken breast 50 cal, fried chicken 255cal. You should stay away from quail eggs, because a single egg contains 2000cal. Fruits are the best food for body, but you should check the calories, a piece pineapples contains 59cal, guava 110cal, banana 76 cal, durian 64 cal, and mango 103 cal. You should reduce eats peanuts, because it contains 150cal per ounces.
Sometimes you want to eats fast food, don’t forget to check the calories. One cheese burger contains 425 cal, a slice Cheese pizza contains 240cal, a piece of chicken nugget contains 60cal, and small pack french fries contains 405cal.

From the information above, you can choose food for consume. Remember, your ration calories. You should reduce the portion if the calories if excess calories. If you want to eat cheese at night, but you have been eats 1800 calories today, so, you are only allowed to eat half of the cheese burger. You can maintain your weight by control your calories consumption.