The Weigh In and Planning Tools of The Weight Loss Plan


Ok…so we are embarking on our new “Moderate Diet and Exercise Plan”: 

The first thing to do is set our goals for weight loss and weigh our bodies on the day we start:


WEIGHT: 154 lbs (weigh yourself every morning before you eat, do so in the nude; never reset the scale after setting it to zero read once when no one is on it; since we will be measuring differences in weight any re-calibration will skew the results)

Plan: I used a planning weight loss calculator with the goal of loosing 20 lbs.  The site:

Results From Weight Loss Calculator:

1)With Light Daily Activity–


You should consume about 1,500 calories a day to reach your goal weight of 135 lbs . This is at a reasonable weight loss average of 0.88 lbs per week, which should be reached by June 15, 2014.

2)With Moderate Activity:


You should consume about 1,688 calories a day to reach your goal weight of 135 lbs . This is at a reasonable weight loss average of 1 lbs per week, which should be reached by May 28, 2014.

Experts recommend weight loss at the rate of 0.5-2 lbs/week. Remember that this estimate is based on your body weight, height, age, gender, and activity level. It may vary slightly depending on other factors.

Generally, women should not consume any less than 1,200 calories per day, and men should not consume less than 1,500 calories per day.

We will add an exercise routine that will burn some of the food calories to accelerate weight loss. As a rule of thumb, you never want to exceed a deficit (or eat less than) 1000 calories lower than the amount of calories you burn. The absolute minimum calorie intake should be 1200 for women and 1500 for men. Plan on burning 400-600 calories with our exercise plan per workout day.  This means that with the consumption of your caloric minimum per day you will loose weight.  We will add Zumba dancing on the days we are not at the gym.


Check out a BMI Calculator:

Results of BMI :

Based upon your current Body Mass Index (BMI) of 29.1, you are currently classed as mildly overweight.

A healthy BMI for your gender and age is between 18.5 and 24.9 and a reasonable weight loss rate is 0.5-2 pounds a week.

Waist: Shocked 40″

A smaller waist and BMI are correlated to lower risk for the metabolic syndrome.

Benefits of The Exercise Plan:

Lowered cholesterol and lower Blood Pressure!


DISCLAIMER: PFC Systems is not responsible for participation in this exercise plan.  Please, consult with your physician on your readiness to participate in any exercise/diet plan.