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Weight Loss Programs

Chicago Fit 4 Life’s Top 21 Weight Loss Tips
  1. The desire to lose weight must come from you and not somebody else.
  2. Don’t be so hard on yourself if you aren’t perfect.
  3. Avoid surroundings where you know you’re tempted to make poor food choices.
  4. Surround yourself with people who support your efforts.
  5. Decide on some non-food rewards for yourself when you reach interim goals.
  6. Stock your pantry and refrigerator with healthy foods.
  7. Set small goals and focus on these rather than the “big picture.”
  8. Journal your food intake every day along with your thoughts, feelings, emotions, and your analysis of your progress. (See Food Diary below!)
  9. Write down your goals, desires, and simple wishes — put them on paper and refer to them often to help you stay focused on what you want in life (i.e. to lose weight, be healthier, have more energy, climb a flight of stairs easily).
  10. When the urge to eat strikes you, call a supportive buddy, check into one of our community support boards, take the dog for a walk — do something that diverts your attention from the food to a more healthful activity.
  11. Plan ahead so that your cupboards and refrigerator are stocked with healthy food.
  12. Learn to cook differently. Subscribe to a healthy cooking magazine.
  13. Eating out at restaurants can be very challenging. Have a plan in hand and stay away from buffets.
  14. When self-defeating thoughts creep into your head, refer to your list of goals and remind yourself that this is hard work, but you are worth it.
  15. Chew your food slowly, savoring each and every bite. Make sure you swallow everything in your mouth before taking another bite of food.
  16. Eat only at the kitchen table — not standing up, not in the car, not while on the phone. Limiting your eating to one spot will help control your intake.
  17. Use luncheon-sized plates for your meals so the food will look more plentiful.
  18. Don’t fixate on food. Instead, talk about things in your life.
  19. Weigh-in once a week only. Being tethered to the scale is emotionally defeating.
  20. Record your physical activities every day or buy a pedometer and keep track of the number of steps, striving for 10,000 daily.
  21. Cope with cravings by taking just a few bites. Then ask yourself whether it is worth it to continue or if you’ve satisfied your desire.
Track what you eat for five days. Click here to print out a Food Diary form.

Weight Chart for Women

Weight in pounds, based on ages 25-59 with the lowest mortality rate

Height

Small Frame

Medium Frame

Large Frame

4’10″

102-111

109-121

118-131

4’11″

103-113

111-123

120-134

5’0″

104-115

113-126

122-137

5’1″

106-118

115-129

125-140

5’2″

108-121

118-132

128-143

5’3″

111-124

121-135

131-147

5’4″

114-127

124-138

134-151

5’5″

117-130

127-141

137-155

5’6″

120-133

130-144

140-159

5’7″

123-136

133-147

143-163

5’8″

126-139

136-150

146-167

5’9″

129-142

139-153

149-170

5’10″

132-145

142-156

152-173

5’11″

135-148

145-159

155-176

6’0″

138-151

148-162

158-179
Weight Chart for Men

Weight in pounds, based on ages 25-59 with the lowest mortality rate

Height

Small Frame

Medium Frame

Large Frame

5’2″

128-134

131-141

138-150

5’3″

130-136

133-143

140-153

5’4″

132-138

135-145

142-156

5’5″

134-140

137-148

144-160

5’6″

136-142

139-151

146-164

5’7″

138-145

142-154

149-168

5’8″

140-148

145-157

152-172

5’9″

142-151

148-160

155-176

5’10″

144-154

151-163

158-180

5’11″

146-157

154-166

161-184

6’0″

149-160

157-170

164-188

6’1″

152-164

160-174

168-192

6’2″

155-168

164-178

172-197

6’3″

158-172

167-182

176-202

6’4″

162-176

171-187

181-207

Four Fat-Burning Tips

  • Tip 1: Do cardio before breakfast. When you do cardio on an empty stomach, your body is more apt to burn fat as its primary source of energy since glycogen stores are depleted from eight hours of fasting the night before. This might mean waking up 30 minutes earlier than normal, but the fat-burning benefits are worth it.

  • Tip 2: Do intervals. Any cardio is better than none, but intervals have been shown to burn more fat than cardio sessions done at a constant slow-to-moderate intensity. A study from Laval University (Ste-Foy, Quebec, Canada) found that subjects who trained with intervals lost nine times as much body fat as those who performed a moderate-intensity cardio program for 20 weeks. Try going for 20-25 minutes at a roughly 1:1 ratio of intense to slow/moderate intervals (for example, sprint for a minute, walk for a minute and repeat).

  • Tip 3: Go slow. Along with protein and healthy fat, you should consume a slow-burning carbohydrate at breakfast. We suggest two slices of whole-wheat toast or one cup of cooked oatmeal. The slow-digesting carbs improve fat loss by keeping insulin levels steady and increasing the amount of fat you burn during exercise. You’ll also have sustained energy for the next several hours, as whole grains digest slowly and feed your brain and muscles gradually. Researchers from Loughborough University (England) found that when athletes ate slow-digesting carbs at breakfast and lunch, they had lower insulin levels and higher levels of fat-burning during the day compared to those who ingested fast-digesting carbs. They also discovered that test subjects who ate slow carbs spared muscle glycogen better during exercise due to greater fat use. In addition, the fiber present in 100% whole wheat has been shown to aid fat loss and keep you feeling full so you don’t overeat.

  • Tip 4: Eat grapefruit with breakfast. Consider this fruit a wildcard fat-burning food. One study from Scripps Clinic (San Diego) found that subjects who ate half a grapefruit three times a day lost an average of nearly 4 pounds in 12 weeks. This could be due in part to grapefruit’s ability to reduce insulin levels as well as its high level of vitamin C, which is believed to be effective at burning fat.

    Breakfast slow digesting carbs:

    * Oatmeal * Cream of wheat * Wheat bagel * Wheat toast *
Body Fat Percentage Chart
Classification
Women (% fat)
Men (% fat)
Essential Fat
10-12%
2-4%
Athletes
14-20%
6-13%
Fitness
21-24%
14-17%
Acceptable
25-31%
18-25%
Obese
32% plus
25% plus

How to Gain 10 to 15 Pounds of Fat!
  1. Over indulge in alcohol
  2. Drink and be Merry! Consuming alcohol is a great way to ingest large quantities of sugar and calories with little or no effort. Plus, there are added benefits of the next morning hang over. And don’t forget the greasy breakfast that is required after a night of drinking. Sugar has 7 calories per gram, which is twice the amount of protein and carbohydrates. This can sky rocket your caloric intake and you won’t even realize it. For some serious poundage, drink alcohol frequently and add fruit juice or a carbonated beverage.(We are not endorsing drinking and driving! You can be safe and gain weight effectively without putting others at risk!)
  3. Don’t eat the day of a party
  4. You want to look slim in your party outfit, so you avoid eating all day making yourself ravenous. Make sure you start the party off with some cocktails and appetizers, specially the fried appetizers. Make sure you eat a bit healthy by grabbing raw vegetables and coating them in dip. Now socialize by the dessert table, making it very convenient to reach for that extra cookie, brownie or chocolate.
  5. Skip meals
  6. Ideally, you want to make the most of a big meal, so go ahead and skip breakfast and lunch. This way you can consume your daily caloric intake in one sitting. And remember, since you’re so hungry make sure you eat extra fast that way you can consume more food before you feel full.
  7. Avoid the vegetable tables and go straight for the desserts
  8. This is a given. Stay away from anything that is green, unless it’s green icing on cookies or a cake! Vegetables will destroy your chances of real weight gain. The desserts are where it’s at. Consume as many as possible. Be sure to take a doggie bag home with you for a late night snack.
  9. Don’t make time for fitness
  10. You’ve worked out all year. Forget working out. There’s no time, right? With parties and shopping and parties and shopping (I meant to write that twice) who has time for working out? We can pick up working out at the beginning of next month.
  11. Hey, that’s a great New Year’s resolution!
  12. Avoid extra movement. Better yet, lay around a lot!
  13. Working out is definitely out, but make sure you don’t do any extra physical activity either. This could increase burning calories. If weight gain is truly the goal, sit as much as possible. Stay sedentary long enough and that lower back pain you once had, yeah it will come back too! That’s an added bonus to following this program.
  14. Definitely Ignore the “Rule of 3″
  15. Starchy carb, Fibrous carb, Lean protein blah, blah, blah. Go back to the way you ate before you were introduced to the “Rule of Three.” This will add pounds on faster and more efficiently than ever before.
  16. Don’t drink water
  17. Don’t drink it. Drink plenty of sodas, beer and wine instead. And remember to order the largest flavored coffee you can find, with extra whip cream! Pumpkin Spice lattes at Starbucks work great!
  18. There you have it. The true straight forward, no nonsense plan to guaranteed weight gain. Follow this and you’ll definitely have the desired outcome you’re looking for, being overweight.

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