Lose 30 Pounds In 15 Weeks – Week 1

Losing weight requires dedication and perseverance.  However, the benefits to both your self-esteem and health are well worth the effort.  By losing as little as 10% of your body weight you can increase your cardiovascular health through decreasing the risk of heart disease and stroke.  In addition you can lower your blood pressure and cholesterol levels along with decreasing the risk of developing type 2 diabetes and increase your self-esteem.  Through increasing your self-esteem you can also reduce the risk of depression and other mental health issues.

According to most experts a healthy rate of weight loss is 1 to 2 pounds per week.  Not only is it considered safe and healthy to lose 2 pounds per week but it also is sustainable weight loss.  Being able not only to lose the weight but to keep it off long term is an important aspect of a positive weight loss goal.  The best way to go about beginning a weight loss program is by building positive habits which lead to healthy lifestyle changes.  To build a new habit it takes 30 days of continual adherence.  The positive healthy habits which are the basis of this weight loss program are healthy eating at the appropriate calorie level, regular exercise, proper hydration, daily weight tracking, and a daily multi-vitamin and mineral supplement.  This means that it is imperative to eat the at the appropriate calorie level daily in order to lose the desired amount of weight weekly.  In addition, 2,000 calories must be burned every week through four workouts each session burning off 500 calories.  The suggested days to workout weekly are Monday, Tuesday, Thursday, and Friday.  Proper hydration is the third key habit which should be developed.  A minimum of eight 8 ounce glasses of water should be consumed each day.  A great way to aid in a feeling of fullness at meals is by drinking a full glass prior to each meal.  Daily weight tracking is important as it is a way to ensure that you are on track with your weight loss.  While you may not see a decrease on the scale every day, it is important to see an overall downward trend which results in 2 pounds per week.  The final habit is incorporating a high quality daily multi-vitamin and mineral into your lifestyle in order to boost both health and energy.

The first step in beginning this weight loss program is to calculate the appropriate calorie level.  In order to calculate this you must first determine your BMR or Basal Metabolic Rate according to your BMI or Body Mass Index.  The BMR is the number of calories required by your body in order to maintain life at a sedentary level which means without considering exercise or physical activity.  There are two formulas used to calculate BMR.

  • Men’s Formula: { [(Weight in pounds * 6.23) + 66] + (Height in inches * 12.7) – (Age in years *6.8)} 1.2 = BMR
  • Women’s Formula { [(Weight in pounds * 4.35) + 655] + (Height in inches * 4.7) – (Age in years * 4.7)} 1.2 = BMR

The example used for this program will be a 190 pound woman who is 5’5” in height and 30 years old.  The adjusted BMR for this example would be calculated as { [(190 * 4.35) + 655] + (65 * 4.7) – (30* 4.7)} 1.2 = 1,975 calories.  The next step in calculating the appropriate calorie level is to determine the calorie deficit for 1 week.  In order to perform this calculation one must know that 3,500 calories equals 1 pound.  The formula for weekly calorie deficit = [(BMR * 7) + Total Calories Burned] – Total Calories Consumed.  For this example if the weekly calorie deficit desired was equal to 2 pounds then it would be calculated as [(1,975 * 7) + 2,000] – 8,750 = 7,075.  This means that in order to lose approximately 2 pounds per week the woman in the example may eat 1,250 calories daily and must burn 2,000 calories per week.

While on the subject of calories it is important to realize that all calories are not created equal.  The three major categories of nutrients are carbohydrates, proteins, and fats.  One gram of carbohydrate or protein equals 4 calories while one gram of fat equals 7 calories.  Due to these caloric differences it is important to eat balanced healthy meals of the proper ratios of each of these three nutrients.  When eating a reduced calorie diet such as the 1,250 calories suggested in this example it is important to eat 6 meals per day.  The reason for consuming 6 small meals per day while working to lose weight is to help keep you feeling full throughout the day while allowing the body to have a constant supply of nutrients to help boost the metabolism and speed up the weight loss.

In order to effectively achieve a 1,250 calorie menu plan it is important to read nutrition labels and count calories.  Focus on fresh produce, lean proteins, and complex carbohydrates while minimizing processed and packaged foods.  The simplest way to ensure that you stay on track is to eat approximately 210 calories at each meal.  However, there are times when you might need to eat fewer calories at one or more of your meals in order to be able to have enough calories leftover to enjoy a special meal.  No matter how you split up your calories it is important to ensure that you are receiving proper nutrition.  An acceptable way to ensure this is done is by consuming 50% of your calories from carbohydrate, 20% of your calories from protein and 30% of your calories from fat.  Of course the metabolism of each person is different and these percentages may need to be adjusted somewhat in order for you to see your best possible results.  It is important to remember that healthy fats play a key role in successful and healthy weight loss.

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