25 Quick Calorie Saving Tips: Malaysian Edition

THE AUTHOR - KEVIN ZAHRI

My name is Kevin Zahri. I am a fitness author, speaker, TV Host and entreprenuer based in
Kuala Lumpur Malaysia.

Author
I published my first bestselling fitness book entitled Fitness 24/7 and
Cergas 24/7 back in 2008. About a year later, I released my first ebook - 24 Questions - which answers the 24 most commonly asked
health and fitness questions.
Since than I have released over 10 health and fitness ebooks, including the fast selling How to Lose 5kg in 5 Weeks

Personal Trainer & Nutritionist

I have been a personal trainer and nutritionist for over 6 years. I got my certification from
A.F.T.A in the USA. If you are interested to meet me for a personal 1:1 session, visit my website
for details.

Speaker
I conduct various health and corporate wellness seminars. Some of my clients include Nestle,
Nandos, Bank Negara, Petronas Malaysia, Bursa Malaysia and other clients in both the private
and public sector

TV Host
I am a regular TV guest on various talk shows
discussing health, diet, nutrition and other wellness topics.

Brand Ambassador
As part of my job, I have been fortunate to represent brands such as Adidas, Nestle and Fitness
Concept.

Web Entrepreneur
I love the web. We launched Cekodok.com, a
Malaysian calorie database, ebooks and are very
active in prodiving tips on our website - KevinZahri.com, Facebook and Twitter

facebook.com/zahri.kevin

KevinZahri.com 2010

25 Quick Calorie Saving Tips: Malaysian Edition

MY OTHER BOOKS
Fitness 24/7
Ever in search of a health and fitness book that is related to the
Asian lifestyle? Asian foods? Fitness 24/7 by Kevin Zahri (Malaysias
Fitness Celebrity) is the answer. Fitness 24/7 is build around sound
nutritional and fitness advice covering topics like weight gain/loss,
building a personalized & balanced diet and full body part training.
Price: RM75 (available here online)

How To Lose 5kg in 5 Weeks eBook

This is a detailed step by step guide to help anyone lose 5kg or more
in 5 weeks. After completing the ebook you will have a diet plan, exercise regime and control - to help you lose weight. Available online
for immediate download.
Price: RM20 (click here for details)

Panduan Kurangkan 5kg Dalam 5 Minggu

Ini adalah eBook panduan lengkap untuk membantu anda kurangkan berat 5kg dalam masa 5 minggu. Selepas mengikuti langkahlangkah mudah eBook ini, anda akan mempunyai pelan diet, senaman dan panduan mudah untuk kurangkan 5kg dengan mudah
ikuti gaya hidup orang Malaysia!
Harga: RM20 (dapatkannya di sini)

Got a Question?
If you would like to purchase any of these books/ebooks or got a questions, feel free to contact
us online or via our social media networks - KevinZahri.com, Facebook and Twitter.

facebook.com/zahri.kevin

KevinZahri.com 2010

25 Quick Calorie Saving Tips: Malaysian Edition

25 QUICK CALORIE SAVING TIPS

How This eBook Works
First of all I would like to congratulate you for reading this eBook. Taking care of our health is
one of the most fundamental things you owe to yourself. But before we get too excited, there
are some things to highlight.

The 7,700 Rule

All calorie or weight loss savings tips are based around the very fact that 7,700 calories make
up 1kg of body weight. In other words:
Want to lose 1kg? You need to get rid of 7,700 calories. Regardless of your gender or
current weight.

Example:
Following is an example of how these quick tips work:
Take Your Nasi Lemak With White Rice
This can save you plenty of calories per year. Nasi lemak is
packed with calories, mainly from santan (cocunut oil). Compared to white rice (150 calories), a typical serving of nasi lemak
carries some 340 calories. Just ask the makcik (seller) to give
you white rice instead.

The average calorie saving

per meal or drink

Avg Saving: 190 per meal

Meals Per Year: 100
Weight Loss Per Year:

4.5 kg

Frequency of meal per

day/week/month or year
Potential weight loss per
year based on total
calories saved.

Over 1,000 copies sold.

Need to Lose Weight ...Fast?
To really help you lose weight, I highly encourage you
to check out my How to Lose 5kg in 5 Weeks ebook.
It provides detailed step-by-step instructions on how to
lose weight based on your own personal needs, lifestyle
and diet. With or without exercise!
It costs just RM20. For details, visit kevinzahri.com.

facebook.com/zahri.kevin

KevinZahri.com 2010

25 Quick Calorie Saving Tips: Malaysian Edition

LETS GET STARTED

25 Quick Calorie Saving Tips

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KevinZahri.com 2010

25 Quick Calorie Saving Tips: Malaysian Edition

Take Your Nasi Lemak With White Rice

This can save you plenty of calories per year. Nasi lemak is
packed with calories, mainly from santan (cocunut oil). Compared to white rice (150 calories), a typical serving of nasi lemak
carries some 340 calories. Just ask the makcik (seller) to serve
you white rice instead.

Stick To Water

Most of us enjoy 2-4 sugar based drinks like orange juice, coffee,
soft-drinks etc. All these are packed with sugar. Water, however,
contains 0 calories. So say you replace 2 of those 4 drinks with
plain water, on average you can save some 300 calories per day.

6
Avg Saving: 190 per meal
Meals Per Year: 100
Weight Loss Per Year:

4.5 kg
Avg Saving: 300 per day
Meals Per Year: 730
Weight Loss Per Year:

28.4 kg
Only Drink Half Your Drink

OK lets be fair. Plain water is not very exciting. We all enjoy our
favorite drinks. It keeps up happy and yeah we all need a little
enjoyment ... but do we need an entire glass? Probably not.
Half a serving is the way to go. So stick to half servings for your
favorite drink and order another glass of water. This saves you
some 60 calories per meal.

Half The Rice (Nasi Separuh)

Again, rice is not to blame but rather, its how much we consume. The amount of rice one needs per servings is the size of
your close fist (1 first only please). So remember to cut your
regular mamak rice servings (300 calories) in half (150 calories).

Avg Saving: 60 per meal

Meals Per Year: 1000
Weight Loss Per Year:

7.8 kg
Avg Saving: 150 per meal
Meals Per Year: 730
Weight Loss Per Year:

14.2 kg
Be a Breast Without Skin Man

Let me be the first to admit that I love ... fried chicken. It makes
me happy ... but instead of choosing the worst part (i.e. drumstick or wings), I choose the lesser evil - the breast and remove
the skin or some of it. Your calorie savings would depend on the
recipe etc but generally you can save some 50 calories per meal
... and you get more proteins as well.

facebook.com/zahri.kevin

Avg Saving: 50 per meal

Meals Per Year: 365
Weight Loss Per Year:

2.4 kg
KevinZahri.com

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25 Quick Calorie Saving Tips: Malaysian Edition

Go Easy On Egg Yolk

Eggs are good. Egg whites (20 calories) provide essential proteins but most like the yolk for its taste. Unfortunately, the
taste and flavor comes from fat (80 calories) ... and yeah making scrambled eggs without the yolk is not an option but try to
reduce the yolk servings whenever you can. Example: If you use
eggs for your scrambled egg, stick to only one yolk.

Got Low Fat Milk?

We use milk or dairy based products in drinks, desserts, in

cereal etc. From whole milk to skim milk, choices are plenty.
Making that switch from whole (160 calories per glass) to low
fat milk (110 calories per glass) is the way to go. Better still, opt
for skim milk.

Next Visit To Starbucks...

Do you like you mochas, lattes or mochacinos? They sure taste

yummy but contain lots of calories compared to a normal cup
of coffee with skim milk and no sugar (20 calories). In fact, a
glass of coffee without sugar or milk contains 0 calories. Compare that to a cafe mocha which packs some 200 calories - if not
more.

Coke vs Diet Coke vs Soft Drinks

This one is obvious. A typical soft drink (a can) contains some

150 calories - all coming from sugar. Compare that to its
dietversion like Diet Coke which contain artificial sugar - 0
calories. Sure it tastes a little weird at first but your taste buds
will get used to it. Once you go diet you never go back :)

One Table Spoon Less Oil

10

When you compare the calories in fat (9 per gram) to carbs (4

per gram) and protein (4 per gram), fat is the ultimate champion. A single table spoon (15g) of oil (any oil really) contains
some 135 calories. So if you can reduce your cooked meals by
one tablespoon of oil per meal, you are in business!

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8
Avg Saving: 80 per egg
Eggs Per Year: 120
Weight Loss Per Year:

1.2 kg
Avg Saving: 50 per meal
Meals Per Year: 365
Weight Loss Per Year:

2.4 kg
Avg Saving: 180 per meal
Drinks Per Week: 2
Weight Loss Per Year:

2.4 kg
Avg Saving: 150 per meal
Drinks Per Day: 2
Weight Loss Per Year:

14.2 kg
Avg Saving: 135 per meal
Meals Per Year: 365
Weight Loss Per Year:

6.4 kg
KevinZahri.com

25 Quick Calorie Saving Tips: Malaysian Edition

Cut Your Desserts in Half

11

Desserts are yummy and yeah, I am not telling you to totally

get rid of them. Instead, just cut them in half. If you are used to
getting two scoops (300 calories) of ice cream, opt for a single
scoop (150 calories). Or if you order 100g of gummy bears (400
calories), opt for 50g (200 calories). Its all about balance.

Popcorn? Switch to Non-Caramel

12

Watching a movie without popcorn is like ... well you get the
point. We all do it but try switch your caramel (600 calories for
an avg bucket) to plain popcorn (350 calories) and save some
250 calories. It is all in the caramel. Its oh so good but oh so
bad for your waistline.

Fruit Juices Without Added Sugar

13

Fruits are healthy but contain sugars as well. Well thats fine but
when it comes to fruit juices at the supermarket or restaurants,
those come with unwanted added sugars. Look for no added
sugar drinks or ask them not to add sugar. This can save you
some 15g of sugar or 60 calories per drink.

So You Think Milo or 100Plus Helps?

14

Sports drinks have one sole purpose: to help supply your body
with energy - through glucose (sugar). If your goal is weight loss,
sports drinks are not the way to go. Reduce your sugar intake
from these by half and get the rest of your fluids from water.
This saves you approximately 60 calories per session.

Cut Your Roti Canais In Half

15

Roti canai are a Malaysian (or Indian) delicacy but extremely bad
for your weight. A single roti canai contains some 300 calories
and most have two per seating. So if you must, stick to a single
canai (or none) and replace it with better choice or a piece of
chicken for protein. This can save you 300 calories per meal.

facebook.com/zahri.kevin

9
Avg Saving: 150 per meal
Meals Per Week: 3
Weight Loss Per Year:

3.0 kg
Avg Saving: 100 per meal
Meals Per Year: 25
Weight Loss Per Year:

0.8 kg
Avg Saving: 60 per meal
Drinks Per Week: 5
Weight Loss Per Year:

2.0 kg
Avg Saving: 60 per meal
Drink Per Year: 250
Weight Loss Per Year:

1.9 kg
Avg Saving: 300 per meal
Canai Per Week: 3
Weight Loss Per Year:

6.1 kg
KevinZahri.com

25 Quick Calorie Saving Tips: Malaysian Edition

10

WHY ONLY 25KG

PER YEAR?
Well if you follow most of these
tips, you can in fact lose much
more than just 25kg per year.

facebook.com/zahri.kevin

KevinZahri.com 2010

25 Quick Calorie Saving Tips

Take Half of Your Teh Tariks

16

Just like tip #3 or #15, we apply this rule to teh tariks. A single
glass of teh tarik contains some 80 calories. Drink half a glass
and order another glass of mineral water for your thirst and
save some 40 calories per serving. Over a year, it adds up.

11
Avg Saving: 40 per meal
Drinks Per Day: 2
Weight Loss Per Year:

3.8 kg
Do Not Super Size Your Meals at McD

17

Fast food is bad enough ... but now and then, everyone hits fast
foods chains - me included. That said, there is no need to super
size your meals as well. A super sized meal can add some 300
calories to your meal (from sugar in drinks and fries). you dont
need that.

Go Easy On Fruits

18

Fruits are great for mineral, vitamins and contain fibers as well
but too much of anything is not good for you. Fruits contain sugars that can make you gain weight just like anything else. Stick
to the an apply a day keeps the doctor away rule. 4-5 would
probably be too many. An apply contains some 70 calories.

Two Donuts Will Do

19

Next time you visit your favorite donut shop ask yourself, do you
really need a half dozen donuts? Two donuts is way more than
enough. An average donut contains some 200 calories so by
sticking to two, instead of six, you can save some 800 calories!
Thats crazy.

Get Yourself a Healthy Office Snack

20

Snacking while at work is everyones crime. It is easy to get

carried away when sitting at the desk. Chocolate bars, nuts and
sweet are all packed with calories. Try and replace these with a
health meal replacement bars that keep you going and are not
as bad for you. This can save you some 100 calories per meal.

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Avg Saving: 300 per meal

Meals Per Month: 8
Weight Loss Per Year:

3.7 kg
Avg Saving: 70 per fruit
Fruits Per Year: 300
Weight Loss Per Year:

2.7 kg
Avg Saving: 800 per meal
Meals Per Year: 30
Weight Loss Per Year:

3.1 kg
Avg Saving: 100 per meal
Meals Per Week: 10
Weight Loss Per Year:

6.8 kg
KevinZahri.com

25 Quick Calorie Saving Tips: Malaysian Edition

Go Easy On Dates (Kurma)

21

Kurmas are a Malaysian tradition - especially during Ramadhan

(fasting month). They taste great but their sweetness comes
from sugars ... lots of it. A single kurma contains 25 calories.
Avoid your cravings and stick to two dates per seating.

12
Avg Saving: 75 per meal
Meals Per Year: 60
Weight Loss Per Year:

0.6 kg
Stick to No-Added Sugar Soya Milk

22

Soya milk is a great source of protein but it is extremely difficult

to find no sugar added pre-packet soya milk. If you can, it can
save you some 20g or 80 calories.

Avg Saving: 80 per meal

Drink Per Week: 2
Weight Loss Per Year:

1.1 kg
Go Easy On Cheese

23

Cheese, although a dairy product, is rather high in calories mainly coming from fats. Try to reduce your cheese intake when
you have toasts, pizza, pasta or any other meal. This can save
you an average of 75 calories (equivalent of 28g of cheese).

Avg Saving: 75 per meal

Meals Per Month: 6
Weight Loss Per Year:

0.7 kg
Go Roasted, Grilled or Steamed Food

24

In tip #5 we talked about breasts - chicken breasts. Now obviously we can take it up another notch and opt for a grilled
chicken breast (140 calories) opposed to a deep fried version
(260 calories) and save a further 120 calories. In my books ...
grilled, broiled, roasted, cooked or steamed are the way to go!

Naan Breads Are OK, But Plain Please

25

Breads in general are good sources of carbohydrates. In Malaysia and India, Naan breads are obviously popular but also
loaded with 200-300 calories. If you must, stick to a plain naan
(200 calories) and ignore the temptations of adding butter to it
as butter Naans contain some 300 calories (all coming from fat).

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Avg Saving: 120 per meal

Meals Per Week: 7
Weight Loss Per Year:

5.7 kg
Avg Saving: 100 per meal
Meals Per Month: 9
Weight Loss Per Year:

1.4 kg
KevinZahri.com

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25 Quick Calorie Saving Tips: Malaysian Edition

14

DO YOU HAVE A QUESTION?

IF YOU HAVE A QUESTIONS, I WOULD LOVE TO
HEAR FROM YOU:
EMAIL ME AT KZ@KEVINZAHRI.COM
VISIT HTTP://KEVINZAHRI.COM

THANK YOU!

MORE INFO

NEED
HELP?
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KevinZahri.com 2010