Losing Weight

Your body weight is controlled by the number of calories you eat and the
number of calories you use each day. So, if you consume fewer calories
than you burn, you will lose weight. You can do this by becoming more
physically active or by eating less.

Making long-term changes in your eating and physical activity
habits is the only way to lose weight and keep it off!

You didn't put on extra weight overnight so it is equally unrealistic to take it
off quickly. Record a goal that you can reach in one month that is 4 to 8
pounds less than you weigh now. Set a goal you know you can achieve.

Here are some very simple changes that you can start today that will
greatly improve your chances of weight loss success:

Eliminate ALL Fast Foods and or Processed (boxed) Foods.
If fast food (burgers, pizza and the like) are basic to your current diet,
cutting these out can go a long way in helping you make healthier meal
choices. Build your meals around fish, poultry and extra very lean beef and
pork. .

Cut out fried foods
Grill, bake, roast, broil or boil your food. This also means doing without
French Fries and snack foods like Potato Strings, Chips, etc.

Stop  Drinking Soda
On average for every 20 ounces of soda you drink, you're consuming 250
calories. If you're trying to consume around 1500 calories a day in order to
lose weight, you can blow your entire calorie budget on soda!

Drink lots of water
Reach for the goal of at least eight glasses a day. Even if you don't drink
eight, you're drinking more than usual. (FYI, in an average 1 hour workout
if you do not drink at least 3-4 glasses of water, you are either not working
out with enough intensity, or you are in danger of becoming dehydrated.)

OK, one of the questions I am always asked, is 'how much should I eat in
order to lose (or gain) weight?'.

So here is a basic formula. Remember one size does NOT fit all, so this
may need tweaked a bit to fit you.

To lose weight, first
find your lean body mass.

On average, to lose weight, you need to cut your caloric intake
down to 12 calories per pound of lean body weight.
And for the most
part it is better to spread that total caloric intake fairly evenly though 5 or 6
small meals per day.

So, for an example; if you are currently 175 pounds at 15% body fat, your
lean body mass, or lean body weight is 150 pounds.  At 12 calories per
pound of lean body weight your total caloric intake will be 1800 calories per

These calories need to be broken down roughly thus:  
1 gram per pound of lean body weight of lean protein.
That's 150 grams at 4 calories per gram or 600 calories.

20% of your calories, in this case 40 grams, of
healthy fat.

The remaining 840 calories or 210 grams, in
healthy carbs.

This will not fit every person exactly. This is also where a personal trainer
and or sports nutritionist helps out by helping you tweak this formula to
your own individual requirements.

Now if you are trying to build muscle, or simply gain some healthy weight,
generally speaking most people will need to up their protein intake a bit. To
between 1 and 1.5 grams per pound of lean body mass. But again, this is
also where a personal trainer and or sports nutritionist can help you out by
helping you tweak or adjust this formula to your own individual

Yours in health and fitness,

Mr. Robert
Your Certified Personal Trainer
Belleview, Florida, Including The Villages and Ocala, Fl
Individual Program Design
To Help YOU Lose Weight, Build Muscle, Get Fit
Where To Find Me
Too Your Health Spa
5300 S.E 110th ST
Belleview, Fl 34420
(352) 245-2800
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