体重控制：如何制定卡路里摄入和消耗计划

1. 了解自己的基本需要量：http://walking.about.com/cs/calories/l/blcalcalc.htm
2. 了解食物的卡路里含量：http://www.calorieking.com/foods/calories-in-breads-white-bread_f-ZmlkPTY4MDkz.html
3. 制定食物种类和份量：

Food	One Serving Equals . . .
Breads, pasta, cereal, cooked grain, etc. (100克大米=130 卡；100克面粉=364卡，1片面包=24卡）	One slice of bread (size of CD case) Half a bagel (size of a hockey puck) One-cup cereal (two hands cupped together) Half-cup cooked grain or pasta (one cupped palm)
Fruits	One piece of fruit (size of a tennis ball) Half-cup cut-up fruit, raw, cooked, frozen, or canned (size of seven cotton balls) One-quarter cup dried fruit Three quarters cup 100 percent fruit juice
Veggies	Half cup cut up veggie, raw, cooked, frozen, or canned (looks like the bulb part of a lightbulb) Half-cup cooked, canned or frozen legumes One-cup leafy greens Three quarters cup 100 percent vegetable juice
Meat, chicken, or fish（1个鸡蛋=70～90卡，100克瘦肉=165卡）	Three ounces (deck of cards or checkbook) One egg
Dairy（1杯牛奶：skim=91卡，2%脂肪=122卡，全脂=250卡）	One ounce of cheese (two nine-volt batteries) Half-cup ice cream, cottage cheese, or pudding One-cup milk or yogurt
Nuts	One-third cup (small handful) One-tablespoon nut butter (size of both your thumbs)

4. 制定卡路里消耗计划（要知道1磅脂肪=3500卡）：计算步行速度和距离
http://walking.about.com/library/cal/uccalc1.htm