Lose Weight Program > Diets to Safely Lose Weight

Find your ideal weight by consulting the ideal weight chart. Just as an example, let's say that your ideal weight is 124 pounds but you actually weigh 150. You want to lose, roughly - well, not too roughly - 25 pounds.





If you are up and around but more or less sedentary by occupation or avocation, multiply your ideal (not your actual) weight by 15, like this:

124 X 15 = 1,860

If you are active, get a fair amount of exercise, work reason ably hard, multiply your ideal weight by 20:

124 X 20 = 2,480

In the first case, the figure 1,860 represents approximately the number of calories you actually burn per day. In the second instance, because of your greater physical activity, you burn 2,480 calories. It is clear that your activities vary from day to day and that your actual energy consumption may fall somewhere between these figures.

It is also clear that if you credit yourself with being active when you really aren't and use the factor 20 instead of 15, the result won't fit you. Far be it from us to point a finger at you. If you follow directions faithfully, _ however, you will arrive at a fair approximation of your daily caloric needs.

Now we come to the fat stored in your body; every ounce of it represents about 250 calories. If you eat only 1,000 calories per day, but actually burn 2,480, there is a difference of 1,480 calories that must come from your fat warehouse. Divide these 1,480 calories by 250 (the number of calories per ounce of body fat) and you get the figure 5.9 - roughly, 6 ounces of fat that you can expect to lose per day on a 1,000-calorie diet.

But oh, bliss, oh, joy! If you eat 100 calories of protein instead of 100 calories of carbohydrate, you'll lose weight even faster - this because of the specific dynamic action of protein that causes 100 calories of it actually to lay the lash on your metabolism so that from 130 to 140 calories are burned.

With fat and carbohydrate, only 104 to 106 calories are burned under the same circumstances. We have already explained that, but a principle that is probably new to you is worth repeating.

You want to lose 25 pounds, or 400 ounces. Losing 6 ounces per day on a 1,000-calorie diet, you will require just about two months to reach your goal. After that, you can graduate to your maintenance diet (2,480 calories in our example) and be rid of fat worries evermore.

In the reducing diets that follow, we have calculated for you how much weight a hypothetical "average" person can expect to lose per day. This is intended purely as a rough guide in case you don't want to bother your head with arithmetic to figure out your own expectancy along the lines given above. It represents actual fat loss - the total weight loss may be even greater when the tissues start eliminating surplus water. Do not be disturbed if you vary a little, one way or another, from the predicted losses, for there are countless subtle factors that modify your own rate of reduction.

Naturally, you will lose fat even faster if your diet is less than 1,000 calories per day. You probably have a natural desire to get results in a hurry, so step up and meet the Ten-Day Miracle Diet.

Continue to The Fastest Safe Diet

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