OK, if you answered "yes" read on and you'll learn about a simple, easy, time-proven way to lose weight. And best of all, it's free! That's right, free, no cost for everything you're about to learn. (However, if you don't mind spending some money to lose weight, $$click here..$$)
But first, here are a few things you should know about this free weight loss program:
And here's the clincher, you don't have to make any lifestyle changes!
Sounds too good to be true... well, there is a catch... you have to count calories! That's it... one simple, easy step will let you take complete control of your weight and weight loss program. And counting calories is not a big task anymore because there is a wealth of resources available to help you, including an Excel spreadsheet that is fully described here. After a week on this weight loss program, you will probably need only 10 minutes a day to keep track of your calorie intake. But, YOU have to do it! This is not a diet... no one will be monitoring you, telling you what you can and can't eat. YOU are in control! If you really want to lose weight, you will. Give this program a week or two, and you'll find it works.... and you'll feel GREAT!
The key to making this weight loss program work is eating your usual selection of foods so that you don't feel deprived. That's why most diets fail... too many don'ts. Of course, you have to make adjustments to stay within your calorie limits, but you don't have to change your lifestyle. For example, suppose you like to have bacon and eggs with toast for breakfast. Having one egg, two slices of bacon, and toasted reduced-calorie bread will let you enjoy your usual breakfast and still leave enough calories for the rest of the day. So, go ahead, enjoy all the foods you like, but don't exceed your weekly calorie total! Watching your progress, and knowing you will reach your goal weight provide the mental stimulus to stay on the program.
Now, if what you've read so far is not appealing or sounds too difficult or is not for you, click on "Other Weight Loss Resources" for alternate programs. But, if you're still interested, read on........
Here's a simple explanation of why this program works. Everyone has a level of calorie intake that is necessary to maintain their weight based on their age, sex, height, and physical activity. If you take in more calories, you will gain weight, and if you take in less calories you will lose weight. By reducing your calorie intake below your maintenance level, you can steadily lose weight until you reach your goal or ideal weight. Then you can increase your calorie intake back to your maintenance level. But remember, you did not gain all that weight at once, so don't expect to lose it all at once. Losing about 2 pounds a week is a safe, healthy program.
The first step is to determine how many calories you actually need daily to lose weight (click "Calorie Calculator" in Useful Links below). As a general rule, the average maintenance calorie level for most people varies from 2100 to 2500 calories per day. Reducing your daily intake by 500 calories will result in a weight loss of 1 to 2 pounds per week depending on your activity level. Most authorities recommend that, for safe weight loss, you should eat at least 1200 to 1500 calories per day (8400 to 10500 calories per week). Before starting any weight loss program, it's a good idea to check with your doctor and confirm that the calorie level you selected for weight loss is not too low. This is especially important if you have special dietary needs due to a pre-existing condition.
The next step is to set up some simple tools to help you count calories, keep track of your daily and weekly calorie intake, and weekly weight loss. There are many weight loss software programs for sale on the internet, but most are somewhat complicated and not very user-friendly. However, it is not difficult to set up your own program without having to purchase anything. Computers make this very easy, and spreadsheet programs such as Excel are not only useful, but watching your progress graphically can be quite satisfying. If you're not skilled in spreadsheet programs, or you just want to save some time, click "Weight Loss Software Program" in the links below for an Excel file you can download that contains a program already formatted and ready for you to enter your data. But, if you have a basic working knowledge of spreadsheets and want to create your own customized program, all of this can be accomplished by using the following separate sheets as a guide:
Daily and Weekly Calorie Counter
Set up a form for recording your daily food and calorie intake. Click the picture below to see an enlarged example of this sheet. Daily and weekly totals are automatically calculated and summarized. Note: This example is set up to keep track of two people at the same time. (Click to enlarge).
Calorie Values of Foods and Dishes
This form is used to calculate calorie totals for foods or combinations of foods that you eat regularly. You can even calculate the totals for whole meals if you eat the same meals regularly. Referring to this sheet makes entering the daily totals very easy. Most people find that they have food preferences that repeat in cycles, so after a few weeks they have an extensive list.
You are probably wondering where you can find the calorie count for all of the foods you eat. "Calorie Values of Foods" in the links below will take you to a wonderful website where you can find the nutrition facts (calorie count) for just about anything including restaurant meals, brand name packaged foods, fresh fruit, vegetables, meat, etc. Try it.... you'll be surprised.... and it's FREE!! On another free website you can also type in the ingredients in any recipe and the calorie count per serving will be calculated automatically for you. Just click "Calorie Count Recipe Analysis" in the links below. Here's an example:
In addition, practically all packaged foods have nutrition facts somewhere on the package giving calories per serving and serving size. And here's a tip... when you're shopping, check the nutrition facts and you'll find that so-called "light" versions or "fat-free" versions of the same product contain fewer calories allowing you more room in the program for other foods. There is very little difference in taste or texture for these reduced-calorie foods.
Weight Loss Records
The results of your weight loss program are recorded and displayed here in both tabular and graphical format. This is the fun part...watching your weight decrease week after week as you approach your goal weight. Weigh yourself once a week on the same day and time. For accuracy, wear exactly the same clothes, or weigh yourself nude. Then record your weight and weekly calorie total on this sheet. Because your weight may fluctuate from day to day, resist the temptation to weigh yourself during the week. Even if you're not skilled in spreadsheet programs, click "Weight Loss Software Program" in the links below for an Excel file you can download that contains these sheets already formatted and ready for you to enter your data.
Weight Loss Tips:
Controlling your daily calorie total is not as important as controlling your weekly total. For example, suppose you're on a 1200 calorie per day program. In this case you want your weekly calorie total to be at or below 8400. As a matter of fact, varying your daily totals above and below 1200 is a good thing. It encourages metabolic cycling that avoids weight loss "plateaus". It also satisfies cravings and allows you to indulge when you feel the urge. As long as your weekly calorie total stays in control you're "good to go", and you'll keep losing weight.
As mentioned earlier, the key to making this weight loss program work is eating your usual selection of foods so that you don't feel deprived. Although you have to make adjustments to stay within your calorie limits, go ahead, enjoy all the foods you like, but don't exceed your weekly calorie total! Watching your progress, and knowing you will reach your goal weight will encourage you to stay on the program. The first item in the links below is a Powerpoint presentation I use when teaching this program at San Joaquin Delta Community College. It focuses on the way your body uses food to create energy and fat. However, if what you just read is not for you, click on "Other Weight Loss Resources" below for alternate programs.
Questions?: Email to email@example.com
Search words: weigh, weight, loss, weight loss program, weight loss software, calorie counter sheet, calorie sheet, weight loss sheet, calorie counting sheets, lose, free, easy, calorie, calories, program, diet, exercise, food, meals, weight loss, lose weight, lose weight fast, fast weight loss, excel free download, excel spreadsheet