By following the program designed by Ray Kurzweil and Terry Grossman M.D., outlined below, you will begin to lose your excess weight slowly and gradually approach your ideal weight. The idea is to place yourself on the right course, one that avoids feelings of deprivation. You must also be patient.

Basic Procedure for our "Change Your Weight for Life in One Day" program:

 

Step One:

Determine your body frame size from Table 1.

Table 1: Assessing Frame Size from Wrist Circumference


Small Frame Medium Frame Large Frame
Adult malesUnder 6 1/4 in.6 1/4-7 in.Over 7 in.
Adult femalesUnder 51/4 in.5 1/4-6 in.Over 6 in.

 

Step Two:

Determine your optimal weight range from Table 2. Set your optimal weight to the low end of the range. If your weight falls below this level, increase your calorie consumption to maintain this optimal weight.

Table 2: Determining Estimated Optimal Weight Range
Weight in Pounds (in indoor clothing)

Height & Weight Table For Women

Height Feet InchesSmall FrameMedium FrameLarge Frame
4' 10"102-111109-121118-131
4' 11"103-113111-123120-134
5' 0"104-115113-126122-137
5' 1"106-118115-129125-140
5' 2"108-121118-132128-143
5' 3"111-124121-135131-147
5' 4"114-127124-138134-151
5' 5"117-130127-141137-155
5' 6"120-133130-144140-159
5' 7"123-136133-147143-163
5' 8"126-139136-150146-167
5' 9"129-142139-153149-170
5' 10"132-145142-156152-173
5' 11"135-148145-159155-176
6' 0"138-151148-162158-179

Women between 18 and 25 should subtract l pound for each year under 25.

Height & Weight Table For Men

Height Feet InchesSmall FrameMedium FrameLarge Frame
5' 2"128-134131-141138-150
5' 3"130-136133-143140-153
5' 4"132-138135-145142-156
5' 5"134-140137-148144-160
5' 6"136-142139-151146-164
5' 7"138-145142-154149-168
5' 8"140-148145-157152-172
5' 9"142-151148-160155-176
5' 10"144-154151-163158-180
5' 11"146-157154-166161-184
6' 0"149-160157-170164-188
6' 1"152-164160-174168-192
6' 2"155-168164-178172-197
6' 3"158-172167-182176-202
6' 4"162-176171-187181-207

Your goal is to be within your optimal weight range (preferably at or even slightly below your optimal weight, which is the bottom of the range).

 

Step Three:

Determine and adopt the maintenance calorie level for your optimal weight and exercise level (which should be at least moderately active), based on Table 3. This will result in gradual weight loss, which will automatically taper off as you approach your optimal weight. You only need to make this one change.

Table 3: Maintenance Calorie Level
This table provides an estimated maintenance calorie level based on your optimal or current weight and activity level.*

WeightSedentaryModerately ActiveVery Active
901,1701,3501,620
1001,3001,5001,800
1101,4301,6501,980
1201,5601,8002,160
1301,6901,9502,340
1401,8202,1002,520
1501,9502,2502,700
1602,0802,4002,880
1702,2102,5503,060
1802,3402,7003,240
1902,4702,8503,420
2002,6003,0003,600
2102,7303,1503,780
2202,8603,3003,960
2302,9903,4504,140
2403,1203,6004,320

Sedentary: You sit most of the day, walking only occasionally, and do not have a regular exercise routine.

Moderately active: Your normal routine involves frequent walking or physical motion. Alternatively, your normal routine is sedentary but you have a regular exercise program equivalent to walking or running 20 or more miles per week.

Very active: Your normal routine involves continual vigorous physical activity (such as construction worker, mail carrier, gardener). "Very active" is equivalent to a sedentary life-style plus the equivalent of walking or running approximately 50 miles per week.

*Note that your maintenance calorie level will change as your weight changes. Since metabolic rates vary from individual to individual, this chart will provide only an approximate value, which you will need to adjust based on your own experience.


As you approach your optimal weight, assess the important issue of body fat, which should be in the range of 12 to 20% for men and 18 to 26% for women, although we recommend you stay on the lean side of these ranges.

Do not make weight loss your primary goal. Rather, adopt a healthy pattern of eating with a sustainable level of calories and approach your optimal weight gradually.

Exercise is an important component of losing weight and a healthy life style. We recommend at least 300 calories of exercise per day.

Dietary recommendations:

  • Eliminate sugar and refined carbohydrates.
  • Reduce saturated fat consumption and eliminate trans fats completely.
  • Emphasize foods that are low in caloric density (that is, low in calories but high in weight). Vegetables (except for high-glycemic-load veggies such as potatoes) are the ideal category of food for losing weight and attaining optimal nutrition.
  • Consume at least 25 grams of fiber per day, including at least 10 grams of insoluble fiber.
  • Make sure to maintain a balance of carbohydrates, lean proteins and good fats.
  • Take appropriate supplements to ensure proper nutrient intake.
  • See What Should I Eat? for more tips on Diet and Nutrition

Caloric restriction (CR) extends longevity in a wide range of animals and researchers believe it is also likely to extend human longevity. Moderate caloric restriction is an important step of the TRANSCEND program.

To avoid nutrient deficiency and unhealthy gauntness, we recommend 10-20 percent reduction in calories.

Determine your weight loss calorie level by reducing your maintenance calorie level by 20% (see table)

WeightSedentary Moderately Active Very Active
Normal 20% Calorie Reduction Normal20% Calorie Reduction Normal 20% Calorie Reduction
90 1,170 936 1,350 1,080 1,620 1,296
100 1,300 1,040 1,500 1,200 1,800 1,440
110 1,430 1,144 1,650 1,320 1,980 1,584
120 1,560 1,248 1,800 1,440 2,160 1,728
130 1,690 1,352 1,950 1,560 2,3401,872
1401,8201,4562,1001,6802,5202,016
150 1,950 1,660 2,250 1,800 2,700 2,160
1602,080 1,664 2,400 1,920 2,880 2,304
170 2,2101,768 2,550 2,040 3,0602,448
1802,3401,8722,7002,1603,2402,592
190 2,470 1,976 2,8502,280 3,420 2,720
200 2,600 2,080 3,0002,400 3,6002,880
210 2,730 2,184 3,150 2,520 3,780 3,024
220 2,860 2,288 3,300 2,640 3,960 3,168
230 2,990 2,392 3,450 2,760 4,1403,312
2403,120 2,496 3,600 2,8804,320 3,456

See Chapter 13 of Transcend for more information on caloric restriction.

A Nutritional Supplement Shake may assist you in meeting your weight loss goals. Our Ray & Terry's Supreme Chocolate Nutritional Supplement Shake Mix™ enables you to significantly reduce your calories without deprivation.