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The Healthy Weight
Loss Plan teaches you how to lose weight in a wholesome manner so that you can avoid
the complications that arise from unsound diets.
Table of Contents
Chapter 1 Your
Lifestyle
Chapter 2 Cutting 500
Calories
Chapter 3 Burning 500
Calories
Book Excerpt
Chapter 1
.a.
Sedentary Lifestyle
Characteristics of a
sedentary lifestyle include:
a. At work you sit
at a desk all day typing or reading (e.g. accountant, lawyer) or you are seated
driving (delivery service, cab driver)
b. At home you spend
most of your time seated working on the computer or watching TV
c. You rarely or
never exercise
If you lead a
sedentary lifestyle, you need to eat the number of calories determined by your
weight in pounds X 13 or weight in kilograms X 26 to maintain your current
weight.
For example if you
weigh 200 pounds or 100 kg, you need to eat (200 lb X 13 = 2600 calories) or
(100 kg X 26 = 2600 calories) to maintain your body weight.
To loose weight
healthily, you need to eat 2600 - 500 = 2100 calories each day if you weigh 200
pounds or 100 kg.
Therefore, use your
current weight to calculate the number of calories you need to each day to
loose weight healthily.
.b.
Light Activity Lifestyle
Characteristics of a
light activity lifestyle include:
a. At work you walk
around for more than 2 hours each day (e.g. waitress, teacher, nurse)
b. At home you walk
around a lot doing light housework (e.g. ironing, dusting, making beds, hanging
the washing) and light gardening (e.g. raking leaves).
c. You exercise by
taking long leisurely walks or workout in a gym for less than 2 hours each week
in a gym or at home
If you lead a light
activity lifestyle, you need to eat the number of calories determined by your
weight in pounds X 14 or weight in kilograms X 28 to maintain your current
weight.
For example if you
weigh 200 pounds or 100 kg, you need to eat (200 lb X 14 = 2800 calories) or
(100 kg X 28 = 2800 calories) to maintain your body weight.
To loose weight
healthily, you need to eat 2800 - 500 = 2300 calories each day if you weigh 200
pounds or 100 kg.
Therefore, use your
current weight to calculate the number of calories you need each day to
loose weight healthily.
