Hi Linda,

All of the changes that you are making to your diet and activity need to be made according to what you have been doing and your lifestyle. If you have not been walking, then walking for 10 minutes is a great start. If you don't have the money or time for a gym, than finding things to do at home is the right plan for you. People tend to want to go from where they are to where they think that they "should" be. That isn't how long-term behavior changes work. You need to set your goals each week based on what is realistic and achievable for you for that week. Life happens so your plan needs to be flexible and you need to accept that perfection is unrealistic and unnecessary. 

I get all of my exercise information from the exercise physiologist who I work with. He has some great articles that you can read to help with understanding this part of your plan:

http://www.medicinenet.com/exercise/article.htm

http://www.medicinenet.com/weight_lifting/article.htm 

http://www.medicinenet.com/aerobic_exercise/article.htm

Keep up the great job,

Betty Kovacs, MS, RD

 Betty,

    I went to the site you recommended and the control person ate only 1318 cal. Now my program calls for 1800 calories. I have been stuck on the same weight for the last three weeks and I have been on the program almost 2 months. I have no problem with the 2 lb a week weight loss, I have been on enough diets in my life to know that , that is a reasonable amount. My question is should I drop my caloric intake to that much and leave the fat at the 15 to 19 range. I just want to see the scales start to move again.

Thanks

Tisha 

 Betty,

I just read Regina guestion and You could say that I am having the exact same problem. I have been on the diet for ffive weeks. I have only lost 2 or 3  pounds. I amit that I was on vacation and found it hard to restrict omy clories. However I am home and still having a problem.  I don't seen to be losing and this time I am watching my clories and fat intact. I have using a diet called Healhy inspiritions. Very low fat diet. I was on this diet for about a half a year. I work out 4 times a week at the gym. Maybe my body is just to use to the diet. I thought with the pills it would help me.

Can you recommend a different diet. I need a program where I know exactly everyday what I will be eating. This way I shop for it and don't by extra foods for the house. 

Hi Tisha,

I am a little confused by the calories that you came up with. On that site all that you need to get are your maintenance calories. You DO NOT want to use the fat and extreme fat loss calories that they recommend. Your maintenance calories will be based on your height, weight, gender, age and activity level. When you have your maintenance calories you subtract 500 to 1000 calories per day from that for a 1 to 2 lb weight loss per week. Give this a try and let me know the calorie levels for you. If you are not sure send me the information that is necessary to determine your needs and I will do the calculation.

Betty Kovacs, MS, RD

Hi Alixzack,

The best way for this plan to work is to follow the required amount of calories AND fat. If you have been following a very low fat diet you won't get the optimal results. Take a look at my other post about why you need to reach your fat goals. You can take alli with Nutrisystem or Jenny Craig. You can use the search command on the upper right corner to find others who have posted about this.

Good luck,

Betty Kovacs, MS, RD

Guess I must have put the info in wrong I don't know. I am 5'2" , right now at 249, 49 yrs.old., female and am sedentary (desk job). I have lost 13 lbs. so far in 8 weeks. But I think I probably am just using too many calories. I don't know. I just want to keep the weight loss at least 1 to 2 lbs, I don't want anything extreme. I have hypothyroidism and take medication so I know that it does have some effect on weight loss. But I must say that I went for a 3 month check up last week and my doctor was very pleased with my loss so far and my BP prior to Alli was 156/80 and at the check up it was 118/72. So I really need to keep it coming down. I have always had a weight problem, have done every diet in the past (a bad thing I know), even the way of weight loss clinics (that do work, while you are there !) but this does seem to be a way of life and I've learned I can live and eat just as well without frying ! I do know in a perfect world I should exercise dailly and I have Gazelle (that for a year I used it 30 min. nightly)but we moved 5 mos. ago, broke my routine and I've not gotten back into it. So...  Thanks for all your help.

Tisha 

Betty:  I have read all of the posts within but I'm still a bit confused.  I have only just started the program 1 week ago and I'm having a very difficult time meeting my calorie and fat intake.  The target goals are as follows:

Cal - 1600

Fat Grams - 54

I seem to be eating more than usual and I can't possibly make the 1600 goal.  My average is 1000 cals per day and 20 fat grams.  My activity is walking/cycling 30 minutes everyday, strength training every other day.  Since I am not meeting my targets, will this affect my weight loss?

Thanks,

Wendy

Hi Wendy,

This is a very common question. Do you have any idea how many calories you were eating before beginning this program? If you were maintaining your weight for the past couple of months than all that you need to do to lose weight is subtract 500 to 1000 calories per day from whatever you were eating. The calorie level given on here is a set number based on the information that you provided. For some people, this number is a little higher than what they need. I usually recommend trying it for at least 2 weeks to see if you can lose weight at that level. For you, I recommend that you use the calorie calculation site that I provided. All that you need to get from that site is your MAINTENANCE CALORIES. Once you have that number subtract 1 to 2 lbs per week and let me know what you come up with.

Betty Kovacs, MS, RD

Betty,

I have been on the program about a week. I have followed each and every guideline which has been nice since I haven't had any treatment effects.  I am on 1600 cals/day, 17g fat per meal 3xday, not to exceed 51 total grams.  I was 5'5" 168 lbs with goal of 138.  I stepped on the scale this morning and I've gained 3 lbs!! how can that happen? I've also been walking...is this a temporary gain until it all of the sudden comes off???

I think this is the first time I've gotten the fat v. protein gain/loss explanation.  Makes a lot of sense.  Thanks.

It's also occurring to me, as I continue with the diet and exercise program, that if I'd been following a diet like this in the first place--well balanced across food groups--and exercising regularly, I wouldn't be in this kind of shape.  Something to think about for children and grand-children.

My maintanence calories are 2035. My target is 1800. I simply can not get up to 1800 every day on a low fat diet. I average 1350 per day and this is plenty of food for me.  This falls within the range of subtracting 500-1000 calories per day from the maintenence calories. I exercise 4 days a week for 30 minutes on the curves circuit and do housework and gardening on the weekends. I have been on the program for over a week and have not lost an ounce.  Is this normal?

twoswyfts

Betty! This was the most helpful post ever. I am going to adjust my calories and see where I it leads this week. Thanks! I am actually going to print it out and put it on my fridge!

Oh I am so glad Betty is a REAL person. I thought she may have been a made up by Alli, kinda like Betty Crocker or Mrs. Buttersworth....see where my mind is on FOOD!

Hi Lcrandall6072,

Your weight can vary 2 to 7 lbs in one day so it is absolutely, positively, definitely possible that this is a temporary weight gain. I recommend at least 2 consistent weeks of following a calorie level before making any adjustments. If you don't lose at your next weigh-in let me know and we'll make the necessary changes.

Betty Kovacs, MS, RD

Hi Helenlil,

I think that it's great that you can see that this can benefit other family members. The Dietary Guidelines are set for optimal health and weight so everyone can benefit from them.

I wish you lots of success,

Betty Kovacs, MS, RD