1. Seven Crucial Steps for Long Term Weight Loss
1. Food Intake – How much do you need?
First of all, you need to understand that in order to begin losing weight you
must consume fewer calories than your body burns in a period of a day. The
bottom line is, regardless of the confusion brought on by the media and
industry, calories still count!
Your body weight is largely a product of total daily caloric intake minus total
daily energy expenditure (TDEE). So, to lose weight, your daily food
consumption measured in calories must be less than TDEE. In other words a
deficit in calories must be created to trigger a reduction in body weight.

2. Although this is a simple concept, it’s not easily accomplished. And statistics
prove it: approximately 50% of Americans are obese and two thirds of
Americans are borderline obese.
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It doesn’t have to be that way, however. People need to be educated with
respect to health, nutrition and weight loss maintenance. Knowledge is what we
need. Knowledge is power, and with power comes change.
One simple guideline for losing weight is to adjust your daily caloric intake to
equal ten times your weight in pounds. For example if you weigh 180 lbs. your
total daily food intake should equal 1800 calories. This would create a sufficient
deficit in calories for gradual weight loss. This method will not work, however,
for people who are extremely obese.
Another efficient method of losing weight at a reasonably comfortable pace (for
any person) is to reduce your total daily food intake by 500 calories. One pound
equals 3500 calories and at the rate of 500 calories per day, it translates to 1
pound of weight loss per week. This is a sensible, realistic weight loss pace and
more likely to succeed in the long term. On the other hand, diet programs based
on more extreme calorie restriction are very stressful physically and mentally,
which is why they result in quick but temporary weight reduction. Not to

3. mention the high cost of many weight loss plans that include pre packaged
food, unnecessary meal replacements, supplements and so on.
A more accurate method to figure out how many calories you actually need (to
maintain your weight) is to take your body weight and multiply it by 11. Say you
weigh 160 pounds and you are completely sedentary.
160 x 11 = 1760 (calories). So you would need 1760 calories if you sat around
all day with very minimal movement to remain at 160 pounds.
Now to go a step further, we have to determine your metabolic factor. There
are 3 main categories for metabolism. Slow metabolism is when you have a
very difficult time losing weight. Medium metabolism means you don’t have
difficulty losing weight - if you really try. And Fast metabolism is when it seems
no matter how much you eat you can’t gain weight. Don’t I wish I had that
problem. See the table below.
Slow Metabolism (%)
Under 30 Years of Age - 30%
Between 30-40 Years of Age - 25%
INTERMITTENT FASTING FOR WOMEN OVER 50:

4. Over 40 Years of Age - 20%
Medium Metabolism (%)
Under 30 Years of Age - 40%
Between 30-40 Years of Age - 35%
Over 40 Years of Age - 30%
Fast Metabolism (%)
Under 30 Years of Age - 50%
Between 30-40 Years of Age – 45%
Over 40 Years of Age - 40%
Let’s continue with the above example (1760 cal.) and let’s say you’re 35 years
old and have a slow metabolism. The corresponding metabolic rate factor

5. would be 25%. 1760 x 25% = 440 calories – which means you would need an
additional 440 calories. Your total daily calories would therefore equal 2200
(1760 + 440). In other words, you would require 2200 calories per day to
maintain your present weight.
Now to lose weight at a comfortable pace (as mentioned above), subtract 500
calories from this total. That would equal 1700 calories (2200 – 500).
Consequently, in order to lose one pound per week you would require 1700
daily calories from food. The next step would be to keep track of all your
calories. To do that you will need to know the calorie content of the foods you
eat. A calorie counter or calculator is where you enter the type of food
product, the amount (in grams or ounces) and it calculates the calorie content
for you. You can find them at many websites online for free. One that I found
to work fairly well, which also contains a huge selection of foods including
items from fast food restaurant chains, is at http://www.caloriesperhour.com/
To increase your rate of weight loss even further you can raise your exercise
level. One way to accomplish this is by participating in a program of regular
physical activity or if you already are, simply increase the exercise intensity
level. See tip number 6 and 7 in this article for more information on physical
activity and weight loss.

6. 2. Diet Composition
Your diet must consist of foods from all food groups (e.g. meat, dairy,
vegetables, fruits, whole grains, nuts/seeds, legumes). If you’re a vegetarian,
you can still get sufficient amounts of protein from legumes, soy bean products
and whole grains. In a French study, evidence suggested that diet variety was
one of the reasons French people were less obese and had fewer occurrences
of heart disease than Americans. Another important factor was the diversity in
their diet. Overall, the French diet contained more foods from all food groups
and consisted of more types of food and food products compared to the
American diet. (1)
Furthermore, the French seemed to enjoy their food more. Their meals were
like special gatherings, celebrations, meant to be enjoyed by all. They typically
didn’t eat very fast. They seemed to enjoy their food more; it’s as if time stood
still during their meals. This method of eating accomplishes several things. For
one, eating slower and being more relaxed during meals increases chewing time.
In addition, by slowing down the pace of a meal and chewing more, you are
more likely to get a feeling of fullness while eating less quantities of food. In
contrast, North Americans, very often eat on the run.
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7. The other benefit of the French eating style is that it aids the digestive process
by reducing workload and improving the efficiency of nutrient distribution
throughout the body. An increase in food variety and diversity decreases the
percentage of bad foods (saturated/trans fats, unrefined carbohydrates) present
in your digestive system. Moreover, increased fiber content from fresh foods
(fruits vegetables and whole grains) also sweeps up and pushes out bad foods
quicker, leaving them less time to be absorbed by the intestines and therefore
becoming less harmful. As a result risks of developing chronic diseases, such as
various forms of cancer and heart related diseases are also reduced. (2)
3. Quantity and Frequency of Meals
Does the size and quantity of your meals really matter? You’ve probably heard
many times over that it’s best to have smaller more frequent meals throughout
the day. In other words snacking is preferable to gorging. Is this fact or fiction?
Well, the fact of the matter is that scientific research with respect to this area
of study has been largely contradicting. There really is no overwhelming
evidence to support the idea that increased frequency and decreased portion
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8. size of meals is associated with weight loss efficiency. This eating method,
however, has been shown to benefit athletic performance in trained athletes. (3)
A study with ice skaters suggested that meals taken throughout the day to
correspond with periods of physical demand associated with training, help to
maximize performance. Keep in mind that improving athletic performance in
athletes is one thing, but increasing the rate of weight loss is something quite
different. Although, when taken to extremes, it is probably better to eat 8-10
smaller meals per day than 1 large one for example.
As it turns out, the customary three meals a day method is just fine. There just
hasn’t been enough convincing evidence to prove that it has a negative effect
on weight loss. Eating 5-6 meals a day is also fine. Changing to a more frequent
eating style, however, may cause you to over eat, if you’re not careful, especially
at the beginning. This is because, subconsciously, you’re used to having larger
food portions at meal time. So, it’s important to keep track of the food quantity
of every meal, until you get accustomed to the new way of eating.
4. Don’t Skip Meals

9. Ever heard that breakfast is the most important meal of the day? Well it’s true.
The one meal you should never skip is breakfast. It is the meal that sets the
tone for your metabolism. When you miss breakfast your metabolism responds
by slowing down. Your body receives signals of famine from the brain and
switches to energy conservation mode. This means rather than burning calories
the body gets stingier with them.
The other thing that happens, when missing breakfast is, by the time lunch time
comes around you feel starved and you almost always end up overeating. And
as a result of this added pressure on your digestive system, most of your
energy gets used up as your body works hard to digest and absorb all that food.
Needles to say, you won’t feel very productive when you return to work, a
feeling which may last for the next few hours.
Another important benefit of not skipping meals is that your blood sugar level
is more stable, which keeps insulin in check – reducing unnecessary fat storage
and ensuring that you have adequate energy levels required to perform your
daily tasks with less physical and psychological stress.
5. Water

10. It was thought that drinking plenty of water throughout the day was a crucial
part of a good weight loss strategy; the theory was that an adequate amount of
water – 8 eight-ounce glasses per day – gives you a feeling of fullness which
reduces periods of hunger; and the less you feel hungry the less you are going
to snack – which translates to fewer calories. Recent studies have suggested,
however, that choosing foods with high water content like fruits and vegetables
and blending water into meals like soup has a greater effect on satiety, than
simply just drinking water. And that it may result in a reduction of total daily
calories.
In other words, including water rich foods like watermelon and other fruits and
vegetables, fruit juice, and soups in your diet, is more effective with respect to
satiety than relying on just drinking water. As a result, you wouldn’t need to
drink 8 glasses of water a day, if you were getting an adequate supply from
your diet. In fact, drinking 8 glasses of water per day is a misconception. This
number was originally reported by the National Academy of Sciences of the
United States Food and Nutrition Board. They also mentioned, however, in the
same report, that the majority of water people need comes from food. (4)
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11. The recommendation for a healthy individual is to drink one cup of water or
juice with every meal. (ibid)
It’s also important to keep in mind that the human body is made up of 60-70%
water. All our organs consist of a lot of water. Blood is mainly composed of
water. So it makes sense to ensure that you’re always getting an adequate supply.
Here are some functions of water:
- regulates your body temperature
- transports nutrients to your organs
- transports vital oxygen to your cells
- removes waste from your body
- protects all your organs and joints
6. Exercise

12. As you know, exercise participation is an important factor in weight loss and
weight loss maintenance. In addition to weight reduction here are 20 important
health benefits of physical activity.
1. Increases thermogenesis (increase in body temperature to burn calories).
2. Raises basal metabolic rate increasing calorie expenditure even during
periods of rest or sleep.
3. Releases natural stimulants in the body helping to improve overall
psychological condition. In other words it may alter your mood to a more
positive state. (5)
4. Relieves stress and reduces the risk of stress related chronic diseases. (ibid)
5. Improves sex function

13. 6. Lowers High Blood pressure levels.
7. May increase levels of good cholesterol (HDL)
8. Lowers elevated blood cholesterol levels.
9. Improves blood circulation.
10. Increases the level of oxygen uptake (VO2 max) and improves endurance.
Vo2 max varies directly with the level of physical fitness.
11. Increases lean body mass (muscle) while reducing body fat - improving
body composition and therefore improving physical appearance.
12. Improves self esteem.

14. 13. Causes a natural tendency to be more conscious about eating healthier and
therefore may improve a person’s diet.
14. Strengthens the musculoskeletal system protecting the body from
unexpected physical shock.
15. Strengthens the body’s immune system and therefore slows down the aging
process.
16. Strengthens bones and fights against osteoporosis - especially important for
post – menopausal women. (6)
17. Strengthens the body’s immune system and therefore slows down the aging
process.
18. Helps to fight against chronic diseases including many forms of cancers
and heart disease. (7) (8)

15. 19. When combined with stretching it may help to reduce lower back pain.
20. Improves physical condition in pregnant women making it easier to cope
with the trials of childbirth: It increases energy levels; helps to reduce back
pain; improves circulation and reduces swelling and development of varicose
veins; tones muscles making it easier for the body to return to pre-pregnancy
condition. You should check with your doctor, however, before you begin
exercising during pregnancy. (9)
How Much exercise is Necessary for Weight Loss?
It depends on your goals and your body condition. Here are some questions
you should ask yourself:
- How much weight do you want to lose?
- What’s Your Age

16. - How much do you weigh?
- What is your physical condition?
- What is your daily caloric intake?
- Will you combine exercise with caloric restriction?
If you’re overweight, by more than 20 pounds, you need to participate in a
program that includes diet restriction (reduce total daily calories by 500 cal.)
and regular exercise (6-7 days a week). You should exercise for at least 30
continuous minutes – for best results increase the duration (up to 60 minutes).
Your target intensity should be between 65-75% of your maximum heart rate –
in other words, a comfortably vigorous level of intensity. The American
College of Sports Medicine recommends that a good weight loss program
should consist of daily caloric expenditure of 300-500 calories from exercise.
(10)
How do you calculate your heart rate? An easy formula for figuring out your
maximum heart rate works by simply subtracting your age from 220. If you’re
40 years old, for example, your maximum heart rate is 180 beats per minute
(220-40). To train at 70% of your maximum heart rate, simply multiply 180 by
70 and divide by 100, which equals 126 beats per minute. Therefore in order to
train at an intensity level of 70% of maximum heart rate your training heart

17. rate should be 126 beats per minute. How do you calculate your heart rate
during exercise? Simply take your pulse by counting the number of beats over a
10 second period. Multiply that figure by 6 and you have the number of beats
for a 1 minute period – that’s your training heart rate. Before you begin
exercising, however, get clearance from your doctor, especially if you’re a
beginner.
7. Exercise for Weight Loss Maintenance
Once you reach a desirable body weight, you can switch your exercise routine
to weight loss maintenance mode. That means you can reduce the frequency of
your workouts to 3-4 times a week. The duration and the intensity should
remain the same - 60 minutes at a comfortably vigorous level. You will notice
as you reach higher levels of fitness, exercise intensity must be turned up a
notch to keep the workout challenging and also to burn more calories.
What types of activities should you participate in? There are many forms of
exercise that are efficient in producing adequate weight loss and fitness. Some
of them include aerobics, step or boxing aerobics, cycling, spinning, step-
climbing, training on elliptical machines, cross country skiing (real or machine

18. version), in line skating, ice skating, swimming, jogging, skate boarding, and
sports like basketball, hockey, and soccer. There are many more. The important
thing is to choose one that you’ll really enjoy. This way, your chances of
sticking with it in the long run will be much higher.
Have fun, get in shape, lose those extra pounds and keep them off!
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