You click "Save" and then you will be taken to the next step. So, you plan to add walking, swimming, biking, whatever you chose for how many minutes, for how many times per week, and then it will calculate for you the percent change to your starting physical activity level. So, refer back to your plan in lesson one and enter that information here.
We already made a plan for increasing physical activity level. So, you enter the values in the boxes and then you click "Next Step". You can use this method or you could select a date by which you wanted to reach your goal weight. So, I kind of chose one and a half pounds per week and that would take 20 weeks which is equal to 140 days. To lose 30 pounds at two pounds per week would take 15 weeks. To lose 30 pounds at one pound per week would take 30 weeks. So in this example, a starting weight of 175 pounds with a goal weight of 145 pounds is at 30 pound weight loss. Please recall that we establish that losing weight at the rate of one to two pounds per week is the safest rate for weight loss. So, you'll want to enter the weight that you chose in lesson one, then you need to determine the amount of time to reach that goal weight. You'll need to click "Save" and then click at the bottom of the box to the next step. So, you'll describe your physical activity level at work or school and there's a dropdown menu, and you'll also describe your physical activity at leisure time with another dropdown menu. Then, in estimating the physical activity level, you can see that you click on the little green icon and it will help you estimate your physical activity level. So you can see here, I've entered an example, a weight in US units of 175 pounds for a female who's aged 35, five foot eight inches tall. So, the next slide will show you an example of what that will look like. You'll enter your weight, your gender, your age in years, your height using either US units or metric, and then your physical activity level.
This is the page that you'll come to for the body weight planner. Scroll down and choose the Body Weight Planner. We're going to focus in on one important online tool in this lesson. There's lots of information that you can find here. This is the landing page that you'll come to on.
So, let's start by opening a new tab in your browser and going to, /online-tools. The objectives for this lesson are that you will determine the number of calories you should consume in order to lose weight, to understand the food groups to include for the best diet quality and to specify the number of servings from each food group that will ensure adequate nutrient intake.
Fitday classic how to#
In this module, we'll talk about calorie levels in order to lose weight and how to make sure that the diet you're consuming while you're trying to lose weight has all the nutrients that you need. A thorough understanding of the difficulty of maintaining weight loss and a plan for maximizing the chances of keeping off the weight lost. A plan for continued evaluation of progress to goals and strategies for adjusting goals for continued weight loss for the next 6 months or longer.Ħ. A plan for monitoring food intake, exercise and weight loss.ĥ. A specific set of strategies for grocery shopping, eating in restaurants, eating at social occasions, and dealing with hunger and emotional eating.Ĥ. A realistic goal for the frequency, duration, and intensity of exercise that will enable the learner to achieve and maintain the goal weight.ģ. A realistic goal weight with a specific plan for rate of weight loss and time frame for achieving goal weight.Ģ. This course will help learners establish the following:ġ. This course provides evidence-based information for planning a weight loss program that is safe and effective in producing a one to two pound loss per week. Crash diets or fad diets are ineffective and can be dangerous. Losing weight and keeping it off requires planning and goal-setting. In addition, this course does not provide information for people who have food allergies or intolerances. This course is intended for healthy adults who do not have any chronic disease such as diabetes, high blood pressure, heart disease, lung disease or any others. There is no guarantee of weight loss through completing the course learners will have the framework and essential components for an evidence-based weight loss program. This 5 week course will guide learners through the essential steps in planning an individualized weight loss program.
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