Lose Fat, Gain Power

Reduce calories made simple

*All calorie reduction is estimated only

Set the gravy aside

Reduce 200-300 kcal

Eat without the skin / choose the chicken that is not breaded

OperationHour

Monday-Thursday:8.00am-5.00pm

Friday&Sunday:8.00am-1.00pm

Reduce 80-100 kcal

Opt for clear soup instead of creamy or thick soup and sauces

Sat&Selectedpublicholidays:Closed Formoreinformation, CommunityHealthDepartment AdventistLifestyleCentre

Tel:(+604)2227670

E-mail:nutrition@pahcommy/ lifestyle@pah.com.my

Reduce 100-150 kcal or more

PENANGADVENTISTHOSPITAL

OperatedbyAdventistHospital&ClincService(M)(255697-M)

465,JalanBurma,10350Penang,Malaysia

Tel:(+604)2227200 LoCall:1-300-88-4325

Tel:(+604)2280443 E-mail:enquiry@pah.com.my Website:wwwpahcommy Facebook:fbcom/pahpg

LOSE FAT, GAIN POWER

A Simple Guide to Lose Fat, Boost Energy, and Take Charge of Your Health

Why Fats Matter?

Supply energy

Aid absorption of vitamins A, D, E, K

Supports growth, development, and hormone production

What’s a Healthy Fat Level?

Waist circumference: Body Fat

Types of Fats

Unsaturated Fats

Calorie Deficit

Recommended deficit:

Saturated Fats

Fats!

Fats that are often mixed into the food and not easily seen, some can be found in processed or packaged items. Be aware of Hidden

Safety margin of weight loss : 0.5–1.0 kg per week

Rapid weight loss can cause muscle loss, reduced metabolism, and is hard to maintain. Aim to reduce 300–500 kcal/day