MAINTAIN YOUR WEIGHT FOR LIFE

To maintain the weight that you currently are, you can figure your daily requirements by taking your current weight and multiply it by 10.  Then take that number and multiply it by .10 if you are inactive, .20 if you exercise 3 times per week at moderate intensity and .30 if you exercise 5 times per week at moderate to high intensity.  Then multiply your weight by .10 for the thermogenic metabolism of food (what you burn while eating food). Then add the three numbers together and this will give you your daily calorie requirements.

      Example: Step 1 Your weight: 139x10 = 1390

                             Step 2 1390x.20 = 378

                             Step 3 1390x.10 = 139             

                             Total = 1807 calories for the day

If you want to lose weight at a rate of 1 pound per week you need to be in a weekly deficit of 3500 calories. For example: 1807x7 =12649 (week) minus 3500 = 9149 divided by 7 =1307 calories per day will allow you to lose weight at a rate of one pound per week.

NOW THAT YOU KNOW HOW MANY CALORIES YOU NEED, YOU NEED

TO KNOW WHAT PERCENTAGE OF PROTEIN, CARBOHYDRATES

AND FATS YOU SHOULD HAVE AND HOW TO FIGURE THE

PERCENTAGE OF EACH IN THE FOODS YOU EAT.

I recommend a life long diet of:

- 50% complex carbohydrates (vegetables, grains seeds, nuts, whole grain

breads and fruit)

-30% lean protein (Fish 3-4 times a week, chicken 2-3 times per week and beef

1-2 times per week, NO PORK!!!)

-20% fat (5% saturated, 15% polyunsaturated and monounsaturated fats, use

Flax Seed Oil, Olive Oil and Canola Oil)

Now to figure how many calories you should consume in each:

Protein and complex carbohydrates have 4 calories for every gram and fat contains 9

calories for every gram.

If your daily calorie requirement is 1807 and you want 50%

Complex carbohydrates, 903.5 calories will come from your carbohydrates.  Divide 903.5

by 4 to get 226 grams of carbohydrates per day.

Complex carbohydrates are extremely important as they provide our body with the fuel to successfully complete a day without tiring.  They have the necessary trace minerals that

our bodies need to function at its optimum, helps speed food through the digestive tract (fiber is found in the carbohydrates), helps regulate blood sugar levels and will aid in ridding the body of an accumulation of unwanted metals in the blood.

Protein should be 30% of your daily requirements or .30x1807 = 542 calories divided by 4=135 grams of protein daily.

Protein builds hair follicles, nails, muscles and bones, helps the body eliminate water and aids in the regulation of blood sugar levels.

Fat should be 20% of your daily requirements or .20x1807 = 361 calories divided by 9 = 40 grams of fat daily. 5% of 1807 should be in saturated fats = 90 calories or 10 grams.

15% of 1807 should be in polyunsaturated and monounsaturated fats = 271 calories or 30 grams.

Fats are essential for healthy skin, cell energy, brain cell regeneration, support of the myelin sheath in the brain and production and stabilization of hormone levels in the body.

DO NOT BE TAKEN IN BY A DIET THAT LEAVES ANY PART OF A FOOD

GROUP OUT.  OUR BODIES NEED ALL THE NUTRIENTS OF EACH FOOD GROUP

IN ORDER TO FUNCTION OPTIMALLY.

MAINTAINING WEIGHT, LOSING WEIGHT AND RETAINING HEALTH IS A

SIMPLE MATTER OF HOW MANY CALORIES YOU CONSUME, HOW MANY

CALORIES YOU EXPEND AND INCORPORATING FOODS THAT ARE IN THEIR

NATURALLY INTENDED STATE (NOT PROCESSED).

TOGETHER IN HEALTH,

Patricia,

Patricia Binkley-Childress   

Prescription: Health - Owner/Lead Trainer

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