1. Week 2: Develop Your Plan (Weeks 2-6)

2. Overview During the last lesson we discussed how to determine your negative caloric balance deficit to meet your 15 week goal. Now it is time to individualize it for you. To do so, we will determine your caloric needs, goals and develop your weight loss strategy.

3. 3 Estimate Your Daily Calorie Needs Take your weight in lbs = __________ Multiply by 11 (12 if male) = __________ Multiply by 1.55 (moderately active) = # of calories you will be expending each day in this class. – FYI (multiply times 1.2 if sedentary, 1.375 if lightly active, 1.725 if very active, & 1.9 if extra active. Formula adapted from Health Management Resources Weight loss clinic & the Harris Benedict equation

4. Individualize it! Apply your goal to your caloric needs. Divide your daily caloric deficit by 2. Subtract that number from your caloric needs & add that number to your caloric needs. The small number is now your intake goal and the large number is your expenditure goal.

5. Example Example a 200lb (age=21, height= 5’10”) male plans to loose 15 lbs in 15 weeks. From lesson 1, we know that this would mean he would have to create a 500 calorie deficit each day. Therefore his caloric balance goals = 200 X 12 = 2400 X 1.55 = 3720 daily caloric needs…however to meet his goals (500/2=250); therefore intake = 3470, expenditure = 3970.

6. A tip on intake We all have our “trouble” time or meal. Maybe it is late night eating or fast food lunches…fix it and you will have an easier time meeting your intake goals. Count calories for a few days and have some “go to” meals that fit your program.

7. A note on Expenditure 1 st determine how you are going to burn your “extra calories” (i.e.: 250 for 1 lb a week or 500 for 2lbs a week). START CONSERVATIVELY = choose low impact weight bearing activities (ex. Elliptical, walking or stair climber). Let your body acclimate to your new fitness regime…make sure you can do it daily…intensity will come later, once your fitness gets better.

8. Lesson 2 Develop a sample meal plan that meats your intake goals and an exercise prescription for your expenditure. Use trial and error for your expenditure (ex. Record how long you need to walk & at what speed to meet your goal) Send both the meal plan and the exercise regime to meet your goals for weeks 2-6 via e-mail. Remember to submit your excel reports data.