My Weightloss Report

Your Weight Loss Health Check Report
Health
Congratulations on taking steps to lose weight! Based on your responses, you’re heading down the right path toward reaching your goals, and we’ve figured out how to get you there. Your desire to lose weight because you are ready to improve your health and body image is a powerful motivator. This will help you to achieve your weight loss goals. Studies show that people who diet and exercise for themselves are more successful at weight loss. Do it for yourself and not someone else, like your spouse, doctor, or employer.

YOUR GOAL

Over the next 90 days, you would like to drop 3 pant size(s). In order to lose 1 pound of body fat per week, you need to cut and/or burn 3,500 calories per week. But first you need to have an accurate idea of your starting point, such as how many calories you currently take in and use. You could do this by keeping a food journal, measuring everything you eat, and tracking calories you consume and calories you burn through exercise and normal daily activities, like doing housework. Or you could simply let us tell you.

YOUR STARTING POINT

From your responses, we have made several calculations for you. This will give you a clear idea of where you are right now, before starting to lose weight. That will give you a much better idea of what your plan should be so you can get to your goal and be a weight loss success.

1. YOUR BODY MASS INDEX (BMI)

Whether you are overweight can be determined by your BMI (body mass index), which is calculated from your height and weight. The BMI usually is a good predictor of health and weight status. However, it sometimes overestimates weight in people with large frames or muscular physiques. Based on your weight and height your BMI is 24.2.

2. YOUR RESTING METABOLIC RATE (RMR)

Based on your age, gender, height, weight, and waist size, your RMR is 1229. Your body uses that many calories just by living and breathing. It takes energy from calories to run your body’s processes, such as digestion, manufacturing blood cells, maintaining body temperature, and regenerating skin. You must take in that amount of energy through food every day just to keep your body working.

3. YOUR RMR + ACTIVITY

You reported that you are sedentary. That’s a shame, because being active reduces your risks for many health problems, such as arthritis, cancer, diabetes, and heart disease. Based on your physical activity level and RMR, your body uses approximately 1474 calories per day. That means that if you take in 1474 calories per day, you will stay at your current weight. If your activity level declines, you would need fewer calories than this amount or you will gain weight. To lose weight, you'll need to decrease your calories or increase your exercise.

4. YOUR CALORIE CONSUMPTION NOW

Because you report having gained more than 5 pounds in the last two months, you must be taking in more calories than your body is using. We estimate that you are currently consuming 1621 calories per day, on average. To start losing weight, you need to consume fewer calories than your body is using. For maximum health and weight loss, it's best to eat fewer calories and exercise regularly.

YOUR PLAN

In order for you to meet your three-month weight loss goal, you will need a daily deficit of 1166 calories. You say that you want to lose weight both by cutting calories and burning calories. That means you will need to limit your daily intake to approximately 1200 calories and increase your physical activity enough to burn 745 calories. This a very good approach for most people, and tends to be the best approach for maximum health benefit.

To cut calories by reducing food intake, try eating a sandwich made with only one piece of bread or a burger without the top bun. Just doing that will eliminate about 80 calories. Having a two-egg omelet instead of a standard three-egg omelet saves you 70 calories. Drinking water instead of a 16-ounce soda cuts 200 calories. Always put about 2 tablespoons of maple syrup on your waffles or pancakes? Top them with fresh berries instead and save nearly 100 calories. Replace ground beef with lean ground turkey in your meatloaf or chili and save 45 calories per 3-ounce serving. Switch from chocolate ice cream to chocolate frozen yogurt and trim 50 calories.

Choosing healthier, lower-calorie options or smaller amounts of the high-calorie options won't make you feel deprived or hungry. Opting to make these kinds of small changes adds up to big success and gives you the confidence of being in control of how you fuel your body. Read your Well-Being Report to learn more tips and tricks personalized for you.

YOUR ULTIMATE GOAL

By sticking to the 90-day plan above, you will be back to the weight you said you were most comfortable as an adult, (100 pounds) in about 11 weeks.

Just remember that slow and steady is the best way to lose weight. Studies have found that people who lose too much weight too quickly often gain it back, and then some. Those who lost weight slowly were more likely to keep it off. A rate of 1 to 2 pounds per week is generally considered ideal and practical; if you exceed that, you may be losing water weight or lean muscle instead of fat.

Cutting too many calories to speed up weight loss may restrict your diet so much that in addition to losing pounds and inches, you also lose important nutrients. That can result in feeling sluggish as a result of a slowing metabolism. A slow metabolism won’t burn calories effectively, making it harder to drop those pounds.