These are some things I did in preparation and planning of what my weightloss goals would be and
how I would go about actually achieving them:
how I would go about actually achieving them:
Getting Ready to Take the Plunge Checklist
1. Determine where you are
1) Obtain Your Starting Weight – weigh yourself on a good scale. See my tips on “Reading the Scale”.
2) Know Your Height
3) Determine if you are currently at healthy weight by calculating your Body Mass Index (BMI).
The calculator will determine your current body fat percentage. You will need your height & weight for the calculator.
There are many on-line calculators. I recommend: http://www.mayoclinic.com/health/bmi-calculator/NU00597.
For Females:
Athlete <17% Above Average 25-29%
Lean 17-22% Overfat 29-35%
Normal 22-25% Obese 35%+
Or:
Underweight = less than 18.5%
Normal weight = 18.5-24.9%
Overweight = 25-29.9%
Obese = 30% +
I do, however, find this hard to accomplish if one is obese, as this will influence the results. So for me, I obtained
my sister’s measurements and am using the them for the time being until I am not as heavy. Then I will start
using my own.
I also like this calculator: http://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.html
And you can review weight charts like this one: http://www.decisionnutrition.com/nutribase/wtchartw.htm
or http://www.diabetes.org/assets/pdfs/2010-calorie-intake-chart.pdf.
2) Determine how many calories you need to eat to maintain your healthy weight by calculating your BMR
(Basal Metabolic Weight). This calculation tells you how many calories you’d burn if you stayed in bed all day.
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
3) Determine how many pounds/week you want to lose to determine weightloss and exercise goals.
Up to 2 pounds per week is considered a healthy weightloss goal.
To lose 1 pound per week, you will need to cut 3,500 calories per week or 500 calories per day.
To lose 2 pounds per wk, you will need to cut 7,000 calories per week or 1,000 calories per day.
4) Determine how to cut your chosen amount of calories.
There are 2 ways to cut calories:
1) Thru caloric intake
2) Burn calories off with exercise
You will want to balance the two according to your workout regime. Find out how many calories you burn with
the type of exercise you do and the amount you do it. Then adjust your caloric intake appropriately to accomplish
your 500-1,000 calorie deficit per day to meet your weightloss goals.
Or you can calculate how many calories to eat per your activity level from your BMR calculation above:
Very Little or No Exercise BMR x 1.2
Light Exercise (1-3 days/wk) BMR x 1.375
Moderate Exercise (3-5 days/wk) BMR x 1.55
Heavy Exercise (almost every day) BMR x 1.725
Very Heavy Exercise (twice a day or extra heavy workout) BMR x 1.9
I find this method on the high-side of caloric intake.
Jorge Cruise of the 3 Hour Diet recommends leveling down your caloric intake by your weight.
1) Obtain Your Starting Weight – weigh yourself on a good scale. See my tips on “Reading the Scale”.
2) Know Your Height
3) Determine if you are currently at healthy weight by calculating your Body Mass Index (BMI).
The calculator will determine your current body fat percentage. You will need your height & weight for the calculator.
There are many on-line calculators. I recommend: http://www.mayoclinic.com/health/bmi-calculator/NU00597.
For Females:
Athlete <17% Above Average 25-29%
Lean 17-22% Overfat 29-35%
Normal 22-25% Obese 35%+
Or:
Underweight = less than 18.5%
Normal weight = 18.5-24.9%
Overweight = 25-29.9%
Obese = 30% +
2. Determine where you need to be
1) Determine Your Frame Size to Determine your Healthy Weight Range
There are several ways to accomplish this. Some examples can be found at:
http://www.livestrong.com/article/219938-how-to-know-your-body-frame/
I do, however, find this hard to accomplish if one is obese, as this will influence the results. So for me, I obtained
my sister’s measurements and am using the them for the time being until I am not as heavy. Then I will start
using my own.
I also like this calculator: http://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.html
And you can review weight charts like this one: http://www.decisionnutrition.com/nutribase/wtchartw.htm
or http://www.diabetes.org/assets/pdfs/2010-calorie-intake-chart.pdf.
2) Determine how many calories you need to eat to maintain your healthy weight by calculating your BMR
(Basal Metabolic Weight). This calculation tells you how many calories you’d burn if you stayed in bed all day.
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
3) Determine how many pounds/week you want to lose to determine weightloss and exercise goals.
Up to 2 pounds per week is considered a healthy weightloss goal.
To lose 1 pound per week, you will need to cut 3,500 calories per week or 500 calories per day.
To lose 2 pounds per wk, you will need to cut 7,000 calories per week or 1,000 calories per day.
4) Determine how to cut your chosen amount of calories.
There are 2 ways to cut calories:
1) Thru caloric intake
2) Burn calories off with exercise
You will want to balance the two according to your workout regime. Find out how many calories you burn with
the type of exercise you do and the amount you do it. Then adjust your caloric intake appropriately to accomplish
your 500-1,000 calorie deficit per day to meet your weightloss goals.
Or you can calculate how many calories to eat per your activity level from your BMR calculation above:
Very Little or No Exercise BMR x 1.2
Light Exercise (1-3 days/wk) BMR x 1.375
Moderate Exercise (3-5 days/wk) BMR x 1.55
Heavy Exercise (almost every day) BMR x 1.725
Very Heavy Exercise (twice a day or extra heavy workout) BMR x 1.9
I find this method on the high-side of caloric intake.
Jorge Cruise of the 3 Hour Diet recommends leveling down your caloric intake by your weight.
COVERT COMPOSITIONS 