Q: What can I do to keep my bodyweight at the level I want? I’m looking for a diet plan that’s relatively easy to follow. I travel 10 days a month at my job, so I eat out a lot. I work out four times a week. My present bodyweight is 195 to 200 pounds and I’m 5’8′ tall. I feel I look best at about 170 pounds, so what’s the fastest way to get there?
A: You must be in good condition to achieve the desired results from any dietary approach, so focus about half your weight workouts on the area between your waist and your knees’thighs, lower back and midsection. You should also do 12 to 15 minutes of quality cardiovascular work at least three times a week.
There’s a simple rule of thumb that makes adjusting your bodyweight up or down rather easy. First, purchase one of those small food-composition booklets. Use your bodyweight as a guide to determine your appropriate daily calorie level.
Multiplying your current weight by 10 will give you the number of calories you need to lose weight: 10 x 200 pounds = 2,000 calories
Multiplying your current weight by 20 will give you the number of calories you need to gain weight: 20 x 200 pounds = 4,000 calories
Multiplying your current weight by 15 will give you the number of calories you need to maintain your weight: 15 x 200 pounds = 3,000 calories
Your regular workouts will normalize your metabolism, making weight control a matter of very simple arithmetic. As your weight changes, adjust your daily calorie intake accordingly. Once you reach your desired weight, simply multiply it by 15 to get the number of calories you need to maintain. IM