| Weight Reduction Plan for
Kathy |
296 lbs.
(BMI: 56.0)
Current |
|
120 lbs.
(BMI: 22.7)
Goal |
Goal Duration:
12.0 Months
(52.0 Weeks) |
|
|
The rate you selected, 3.39 pounds per week
amounts to 0.49 pounds per day.
How much is this in terms of calories?
0.49 lbs. is the same as 222.0 grams. Since each gram of fat has
9.7 calories (technically kilocalories), this is the same
as ...
2153 calories per
day
Are you ready to part with this many extra calories each
day?
In tackling this challenge, you have a choice to make:
Improve Physical Activity vs. Improve Diet
Successful weight management results from doing BOTH, not just
the latter!
|
This is your
Calorie Equation: |
Exercise Changes + Diet Burden = 2153
or ...
Diet Burden = 2153 - Exercise Changes |
The more you exercise, the less you need to worry about your diet.
How much does exercise help?
The following values are approximate:
| Activity |
What you Burn |
| Mild (ex: walking) |
8.5 calories per minute. |
| Moderate (ex: easy jogging) |
18.3 calories per minute. |
| Heavy (ex: running) |
36.6 calories per minute. |
Let's consider some examples:
EXAMPLE 1
Say you didn't increase your physical activity level at all.
In this case, all your weight loss would have to come from
changes in your diet. Your DIET BURDEN would be the full 2153 per day.
EXAMPLE 2
Say you exercised for an additional 15 minutes every day,
beyond your current life style.
| Intensity |
You might burn this
many additional calories |
And your daily diet burden
might be reduced to |
| Mild Exercise (ex: walking) |
128 kcal |
2025 calories |
| Moderate Exercise |
275 kcal |
1878 calories |
| Heavy Exercise (work up a sweat) |
549 kcal |
1604 calories |
EXAMPLE 3
Say you exercised for an additional 30 minutes every day,
beyond your current life style.
| Intensity |
You might burn this
many additional calories |
And your daily diet burden
might be reduced to |
| Mild Exercise (ex: walking) |
256 kcal |
1897 calories |
| Moderate Exercise |
549 kcal |
1604 calories |
| Heavy Exercise (work up a sweat) |
1098 kcal |
1055 calories |
Were any of the numbers in the last columns above negative? If so this
means that you would be increasing your physical activity by enough to
actually be able to consume that many additional calories and
still meet your weight goals.
|
