IMPLEMENTING YOUR WEIGHT LOSS PROGRAM

IMPLEMENTING YOUR WEIGHT LOSS PROGRAM

Patience Is The Key. If you lose weight too fast, you’ll be in a program you won’t be able to stay true to. The idea is to make continual progress, not miraculous progress.
Step 1 – Determine your body frame size.
a) Measure your wrist circumference. You can use a tape measure or a piece of string.
b) Use the following table to determine your innate frame size. Unless you are very obese, your wrists don’t change size with weight, so their circumference is a good indicator of natural build.
Step 2 – determine you optimal weight range. This table is available at any doctor’s office or can be downloaded from the internet.
Step 3 – determine and adopt your target calorie level. This is where you begin to consume the calories you would need if you were already at your optimal weight. This is your target calorie level. There are two methods to do this.
Method 1 – Look up your maintenance calorie level in the following table. Interpolate if your optimal weight is in between the given figures. This table provides an estimated maintenance calorie level based on your optimal weight or current weight and activity
Small frame medium frame large frame
Adult males under 6 1/4” 6 ¼”- 7” over 7”
Adult females under 5 ¼” 5 1/4 “- 6”. Over 6”

Weight sedentary moderately active very active
90 1170 1350 1620
100 1300 1500 1800
110 1430 1650 1980
120 1560 1800 2160
130 1690 1950 2340
140 1820 2100 2520
150 1950 2250 2700
160 2080 2400 2880
170 2210 2550 3060
180 2340 2700 3240
Weight sedentary moderately active very active

190 2470 2850 3420
200 2600 3000 3600
210 2730 3150 3780
220 2860 3300 3960
230 2990 3450 4140
240 3120 3600 4320

Sedentary: you sit most of the day, walking only occasionally, and do not have a regular exercise routine.
Moderately active: your normal routine involves frequent walking or physical motion. Alternatively, your normal routine is sedentary but you have a regular exercise program equivalent to walking or running 20 or more miles per week.
Very active: your normal routine involves continuous vigorous physical activity (construction work, carrying mail, and gardening). Very active is equivalent to a moderately active life style plus walking or running approximately 50 miles per week.
Method 2 – Look up the maintenance calories level in Table One for your current weight and exercise level, then subtract 500 calories per day to lose one pound per week (500 X 7 = 3500 calories. One pound = 3600 calories), or 1,000 calories to lose 2 pounds per week. We prefer method 1, where you begin to consume the number of calories needed to maintain your target (optimal) weight.

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