Weight Management: Change your weight for life in one day

CHANGE YOUR WEIGHT FOR LIFE IN ONE DAY 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 males Under 6 1/4 in. 6 1/4-7 in. Over 7 in. Adult females Under 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 Inches Small Frame Medium Frame Large Frame 4' 10" 102-111 109-121 118-131 4' 11" 103-113 111-123 120-134 5' 0" 104-115 113-126 122-137 5' 1" 106-118 115-129 125-140 5' 2" 108-121 118-132 128-143 5' 3" 111-124 121-135 131-147 5' 4" 114-127 124-138 134-151 5' 5" 117-130 127-141 137-155 5' 6" 120-133 130-144 140-159 5' 7" 123-136 133-147 143-163 5' 8" 126-139 136-150 146-167 5' 9" 129-142 139-153 149-170 5' 10" 132-145 142-156 152-173 5' 11" 135-148 145-159 155-176 6' 0" 138-151 148-162 158-179 Women between 18 and 25 should subtract l pound for each year under 25. Height & Weight Table For Men Height Feet Inches Small Frame Medium Frame Large Frame 5' 2" 128-134 131-141 138-150 5' 3" 130-136 133-143 140-153 5' 4" 132-138 135-145 142-156 5' 5" 134-140 137-148 144-160 5' 6" 136-142 139-151 146-164 5' 7" 138-145 142-154 149-168 5' 8" 140-148 145-157 152-172 5' 9" 142-151 148-160 155-176 5' 10" 144-154 151-163 158-180 5' 11" 146-157 154-166 161-184 6' 0" 149-160 157-170 164-188 6' 1" 152-164 160-174 168-192 6' 2" 155-168 164-178 172-197 6' 3" 158-172 167-182 176-202 6' 4" 162-176 171-187 181-207 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.* Weight Sedentary Moderately Active Very Active 90 1,170 1,350 1,620 100 1,300 1,500 1,800 110 1,430 1,650 1,980 120 1,560 1,800 2,160 130 1,690 1,950 2,340 140 1,820 2,100 2,520 150 1,950 2,250 2,700 160 2,080 2,400 2,880 170 2,210 2,550 3,060 180 2,340 2,700 3,240 190 2,470 2,850 3,420 200 2,600 3,000 3,600 210 2,730 3,150 3,780 220 2,860 3,300 3,960 230 2,990 3,450 4,140 240 3,120 3,600 4,320 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) Weight Sedentary Moderately Active Very Active   Normal 20% Calorie Reduction Normal 20% 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 2,340 1,872 140 1,820 1,456 2,100 1,680 2,520 2,016 150 1,950 1,660 2,250 1,800 2,700 2,160 160 2,080 1,664 2,400 1,920 2,880 2,304 170 2,210 1,768 2,550 12,040 3,060 2,448 180 2,340 1,872 2,700 2,160 3,240 2,592 190 12,470 1,976 12,850 2,280 3,420 2,720 200 2,600 2,080 3,000 2,400 3,600 2,880 210 2,730 2,184 23,150 2,520 23,780 3,024 220 2,860 2,288 3,300 2,640 3,960 3,168 230 2,990 2,392 3,450 2,760 4,140 3,312 240 3,120 2,496 3,600 2,880 4,320 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. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.