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Example of Dieter Heather's Weight Loss Journal
Heather is in need of losing fifty pounds. She currently weighs 170 pounds. In order to sustain her current weight, she consumed about 2,200 calories a day. In addition, Heather lives a sedentary lifestyle. In order for her to drop one pound of weight per week, she must decrease her calories by 500 per day. Once she reaches her recommended weight of 120 pounds, she will need to consume about 1,600 calories per day if she remains sedentary. If she embraces moderate activity, daily calories jump to 1,800 per day and if she becomes very active, daily calories increase to about 2,000 per day.
This is the odd thing about Heather's excess weight; she has several options that she can use to accomplish weight loss. Let's review:
Weight Loss Option #1: Heather can choose to consume 2,000 calories per day, thus reducing her current calorie intake by 200 calories - and accomplish natural weight loss. Of course, she will have to embrace a very active lifestyle. And of course, she could do the same by choosing a 1,600 or 1,800 calorie daily diet.
Weight Loss Option #2: Heather can choose to reduce her calorie intake by 500 calories per day and experience a weight loss of one pound per week while retaining her current lifestyle. However, she will reach a certain point where she will have to adjust her calorie intake in order to accomplish weight loss if she continues to embrace an inactive lifestyle as 1,700 calories would be a tab too many - about 50 calories more than her body would use per day.
Weight Loss Option #3: Heather realizes that her current level of activity isn't sufficient in obtaining optimum health. She also accepts the fact that she will not be able to sustain a highly active lifestyle. Therefore, by pairing moderate activity with a healthier daily diet, she can achieve weight loss and a healthier body. Because she has a significant amount of weight to lose, Heather decides on this strategy, and because she has a significant amount of weight to lose, she is able to safely slash her current daily calories by 750 - thus rendering a pound and a half rate of weight loss per week. After she has dealt with the unwanted weight, she will stick to a 1,800 calorie per day diet that contains moderate activity. Because Heather plans to incorporate moderate activity into her weight loss plan, she can actually expect to lose more weight per week.
As outlined in Weight Loss Step #1, she kept track of her daily diet for a period of two days which determined that she was consuming about 2,200 calories per day in order to maintain her current weight. See what her diet journal looked like by clicking here.
Go to Weight Loss Step #2 | Return to Thin Thin
Causes of Weight Gain - Weight gain is not always due to over eating. Stress, lack of sleep - even growing older can add pounds. The good news is that they can be controlled and eliminated with a bit of Diet Savvy. Causes of Weight Gain
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