Ideal Weight:

Take your height and run it through the following formula:
           
            5’ = 100 lbs.         times 5 lbs. for each additional inch

Example:  5’2”     100 lbs. + (2” x 5 = 10) = 110 lbs.  

This figure is for someone with a medium bone structure.  You would subtract 10% for small and add 10% for large bone structures.  

To determine your bone structure, use your thumb and middle finger and wrap them around the smallest part of your wrist.  If the tips of your thumb and finger touch, you are of medium build.  If your thumb and finger overlap each other, you are classified as small.  If your thumb and finger don’t touch, you have a large bone structure.

Example:  5’2”      100 lbs. + (2” x 5 = 10) = 110 lbs.       

110 lbs. x 10% = 11 lbs.

medium = 110 lbs. – 11 lbs. = 99 lbs.                   

small = 110 lbs. + 11 lbs. = 121 lbs.                

Calorie Needs:
Here are two simple formulas for determining your calorie needs.  If you run both formulas, you will get two different answers, but that’s okay - - that can be used as the range for your weight.

• Formula #1:
  

          Weight (kg) x 23   (to change pounds into kg, take pounds and divide by 2.2)
          Example:  110 lbs. divided by 2.2 = 50 times 23 = 1150 calories a day

• Formula #2:

          Weight  x 10 if inactive
                      x 12 if moderate activity (most population group)
                      x 15 if active
                      x 20 if very active (athletes, marathon runners)
          Example:  110 lbs. with moderate activity       110 lbs. x 12 = 1320 calories a day

  The calorie range for this 110 lb. person would be 1150 – 1320 each day.

BURNING THE CALORIES

Whatever exercise program you choose, you need to be aware of your target heart rate.  You should never exceed your maximum heart rate; however, you can train at the upper end of your zone as you become more conditioned in shape.  Cardiovascular conditioning is very important for disease prevention and overall health.  The more often you train in your zone, and the longer you train in your zone per workout, the better conditioned your cardiovascular system (heart and blood vessels) will become.

v     For cardiovascular conditioning and maximum weight loss, it is recommended that cardio workouts be performed a minimum of 20 minutes per day, 3 days per week.  If you are a beginner, you should work up to this level.  If you are already in shape, you should strive to do at least 20 vigorous minutes of cardio most days of the week.

Your target heart rate is a range that indicates a percentage of your maximal heart rate.  Maximal heart rate is found by subtracting your age from 220.  This range is the number of times per minute your heart should beat during cardiovascular exercise.  As your body becomes more conditioned, you can strive to work toward higher heart rates where you will burn the most calories.  You should feel challenged but not so winded that you could not speak a few sentences without getting short of breath. 

v     Most apparently healthy individuals should strive to train at 50 – 85% of their maximal heart rate.  Those who are new exercisers will work at the lower end of the range, 50 – 65%. 

An easy method for determining your target heart rate is by subtracting your age from 220 and then multiplying this number by .65 and .85.  This will provide you with your target heart rate range.

Example:  Age 55         (220 – 55) x .65 = 107

                                     (220 – 55) x .85 = 140

                 This means that your heart should beat somewhere between 107 and 140 times
                 per minute when you are exercising to burn the most calories during your workout.

Recording your heart rate is important for determining how hard you are exerting yourself while exercising.  To measure your heart rate, count your pulse for 10 seconds.  Then multiply that pulse count by 6.  You can take your pulse from your neck or from your wrist.
Example:  You check your pulse for 10 seconds by holding your wrist. You count 20 beats. (20 x 6 = 120)  You are well within the range if you use the example above.

Become a Successful Dieter

·        Get organized.

·        Drink water or V-8 when you feel like snacking.  Tell yourself that you’ll have a snack only if you’re still hungry after finishing the drink.  A lot of times your body is really thirsty but your mind mistakes it for hunger.

·        When the urge to snack hits you, go out and walk around the house five times.

·        Get rid of all (or most) junk food in the house.  Don’t set yourself up for eating something not on your menu for the day.

·        Don’t let yourself use the old excuse at the grocery store.  “The cookies are for the kids.  They’re not on a diet”.  Remember if they end up in the house, they will probably end up in your mouth.

·        If you blow it at lunch, don’t write off the rest of the day.

·        Try to plan your meals at least one day ahead.  The more decisions you leave to the last minute, the more chance you have of grabbing something quick and fat.

·        If you find yourself becoming very hungry mid-afternoon, or in the evening, eat a bit more nutritious food at mealtime, or anticipate the in-between-meal hunger and plan a nutritious snack.  Or have a glass of Brewer’s Yeast.  It helps to regulate the blood sugar and curb the appetite.

Go easy on yourself.  A treat here or there won’t be the end of you.  Just be reasonable!