Topics: Weight Loss
Easy Weight Loss Plan: Lose It for Life
by Steve Arterburn
Since you
lose weight by burning more calories in a day than you eat, the following easy
plan incorporates decreasing your caloric intake and adding aerobic exercise to
achieve the results you want.
Week
One: Establish Weight Loss Plan
Determine Your Caloric Intake. (from the book
Lose it For Life on pg. 101-102)
- Have each person journal every
day what their actual caloric intake is for that day.
- Have the individuals choose
their lifestyle (sedentary, active, very active) and then locate their
activity factor from the table given on Page 102. Have each person
complete the equation of multiplying his or her activity factor by his or her
current weight.
- Each person comes to next
meeting with a goal as to what his or her new caloric intake will be to lose weight.
- Weigh in to record initial
weight
Week
Two Carry out Caloric Plan
Decrease Caloric Intake and Count Calories as determined from Week One’s
formula.
- Journal daily caloric intake to
meet new daily caloric goal.
- Weigh in at next meeting to
register weight loss and/or gain.
- Determine what aerobic exercise
you are going to add starting next week.
Week
Three: Carry out Aerobic Exercise Plan
Add Aerobic Exercise (30 minutes/day)
- Continue to journal daily
caloric intake to meet caloric goal.
- Perform daily aerobic exercise
for 30 minutes daily.
- Weigh in at next meeting to
register weight loss and/or gain.
Week
Four: Adjust Caloric and Exercise Plan depending on results.
Choose an accountability partner to talk to every day about how you are
doing.
If you are not losing weight or not losing enough weight, decrease caloric
intake more and
increase aerobic exercise both in length and intensity.
- Continue to journal daily
caloric intake to meet adjusted plan.
- Perform daily aerobic exercise
according to new adjusted plan.
- Contact Accountability Partner
and talk about how you are doing.
- Weigh in to register results.
Continue
and or adjust plan based on the results you are achieving.
For more help on this topic please see
Lose it for Life.
