Weight Loss


Weight loss is not just an art for us any more, we have gone a step
beyond to make it a pure science. So lets begin the journey for a
definitive weight loss... with 100% surety.





Know the ideal weight range:

Height Ideal Weight

Male
Female
4' 6" 63 - 77 lbs. 63 - 77 lbs.
4' 7" 68 - 84 lbs. 68 - 83 lbs.
4' 8" 74 - 90 lbs. 72 - 88 lbs.
4' 9" 79 - 97 lbs. 77 - 94 lbs.
4' 10" 85 - 103 lbs. 81 - 99 lbs.
4' 11" 90 - 110 lbs. 86 - 105 lbs.
5' 0" 95 - 117 lbs. 90 - 110 lbs.
5' 1" 101 - 123 lbs. 95 - 116 lbs.
5' 2" 106 - 130 lbs. 99 - 121 lbs.
5' 3" 112 - 136 lbs. 104 - 127 lbs.
5' 4" 117 - 143 lbs. 108 - 132 lbs.
5' 5" 122 - 150 lbs. 113 - 138 lbs.
5' 6" 128 - 156 lbs. 117 - 143 lbs.
5' 7" 133 - 163 lbs. 122 - 149 lbs.
5' 8" 139 - 169 lbs. 126 - 154 lbs.
5' 9" 144 - 176 lbs. 131 - 160 lbs.
5' 10" 149 - 183 lbs. 135 - 165 lbs.
5' 11" 155 - 189 lbs. 140 - 171 lbs.
6' 0" 160 - 196 lbs. 144 - 176 lbs.
6' 1" 166 - 202 lbs. 149 - 182 lbs.
6' 2" 171 - 209 lbs. 153 - 187 lbs.
6' 3" 176 - 216 lbs. 158 - 193 lbs.
6' 4" 182 - 222 lbs. 162 - 198 lbs.
6' 5" 187 - 229 lbs. 167 - 204 lbs.
6' 6" 193 - 235 lbs. 171 - 209 lbs.
6' 7" 198 - 242 lbs. 176 - 215 lbs.
6' 8" 203 - 249 lbs. 180 - 220 lbs.
6' 9" 209 - 255 lbs. 185 - 226 lbs.
6' 10" 214 - 262 lbs. 189 - 231 lbs.
6' 11" 220 - 268 lbs. 194 - 237 lbs.
7' 0" 225 - 275 lbs. 198 - 242 lbs.


Know your body fat percentage:

You must determine how much weight to lose primarily access fat
instead of lean body mass (bones, organs), muscle tissues.

Weight loss does not always mean fat loss.

Refer the following table to first determine which classification
you are currently in, and what classification you want to be in to
setup a realistic plan and achievable goal.


Classification

Women (% fat)
Men (%
fat)

Essential fat
10 - 12 % 2 - 4 %

Athletes
14 - 20 % 6 - 13 %

Fitness
21 - 24 % 14 - 17 %

Acceptable
25 - 31 % 18 - 25 %

Obese
32 % + 25 % +

Demystify the
Math:



Now follow the following steps and formulas to accurately
calculate how much weight to lose.

Step 1: Measure your current weight. E.g. 158 lbs for male.

Step 2: Measure your body fat percentage. E.g. 25%.

Step 3: Calculate current total fat out of current total weight by
this formula: Current Weight x Body Fat percentage. E.g. 158 lbs x
25% = 39.5 lbs.

Step 4: Now from the Body Fat Percentage table, decide on the
classification you want. E.g. "Fitness" with 15% body fat.

Step 5: Calculate how much your ideal fat weight should be out of
your total fat. Formula: Current Weight x Desired Body Fat %. E.g.
158 lbs x 15% = 23.7 lbs.

Step 6: Now Weight Loss = Current Body Fat - Desired Body Fat. E.g.
39.5 lbs - 23.7 lbs = 15.8 lbs.

Step 7: So the ideal weight to attain = Current Weight - "Ideal"
Weight to Lose. E.g. 158 lbs - 15.8 lbs = 142.2 lbs.



So if, the individual in the above example setup a goal of losing 30
lbs, that person risks losing lean body mass and metabolically
active muscle tissue, which is clearly undesired. Instead the ideal
weight loss goal should be 15-16 lbs.

Put the knowledge into action: (How to actually go for weight loss?)

  1. The initial goal of weight loss therapy should be to reduce body weight by about 10 percent from baseline. With success, and if warranted, further weight loss can be attempted...

  2. Weight loss should be about 1 to 2 pounds per week for a period of 6 months, with the subsequent strategy based on the amount of weight lost.

  3. Low calorie diets (LCD) for weight loss in overweight and obese persons. Reducing fat as part of an LCD is a practical way to reduce calories.

  4. Reducing dietary fat alone without reducing calories is not sufficient for weight loss. However, reducing dietary fat, along with reducing dietary carbohydrates, can help reduce calories.

  5. A diet that is individually planned to help create a deficit of 500 to 1,000 kcal/day should be an integral part of any program aimed at achieving a weight loss of 1 to 2 pounds per week.

  6. Physical activity should be part of a comprehensive weight loss therapy and weight control program because it:

    1. modestly contributes to weight loss in overweight and obese adults,

    2. may decrease abdominal fat,

    3. increases cardio-respiratory fitness, and

    4. may help with maintenance of weight loss.

  7. Physical activity should be an integral part of weight loss therapy and weight maintenance. Initially, moderate levels of physical activity for 30 to 45 minutes, 3 to 5 days a week, should be encouraged. All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week.

  8. The combination of a reduced calorie diet and increased physical activity is recommended since it produces weight loss that may also result in decreases in abdominal fat and increases in cardio-respiratory fitness.

  9. Behavior therapy is a useful adjunct when incorporated into treatment for weight loss and weight maintenance.

  10. Weight loss and weight maintenance therapy should employ the combination of LCD's, increased physical activity, and behavior therapy.

  11. After successful weight loss, the likelihood of weight loss maintenance is enhanced by a program consisting of dietary therapy, physical activity, and behavior therapy which should be continued indefinitely. Drug therapy can also be used. However, drug safety and efficacy beyond 1 year of total treatment have not been established.

  12. A weight maintenance program should be a priority after the initial 6 months of weight loss therapy.

Help others by submitting your own Weight Loss Tips.

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