Change Your Weight for Life in One Day

Basic Procedure for our "Change Your Weight for Life in One Day" program:

Step One: Determine your body frame size

Step Two: Determine your optimal weight range. Set your optimal weight to the low end of the range. If your weight falls below this level, increase your calorie consumption to maintain this optimal weight.

Step Three: Determine and adopt the maintenance calorie level for your optimal weight and exercise level (which should be at least moderately active). This will result in gradual weight loss, which will automatically taper off as you approach your optimal weight. You only need to make this one change.

As you approach your optimal weight, assess the important issue of body fat, which should be in the range of 12 to 20% for men and 18 to 26% for women, although we recommend you stay on the lean side of these ranges. Use the tables on body fat (see )to determine your body fat percentage. Alternatively, you can use a scale that shows body fat percentage.

Do not make weight loss your primary goal. Rather, adopt a healthy pattern of eating with a sustainable level of calories and approach your optimal weight gradually.

Exercise is an important component of losing weight and a healthy life style. We recommend at least 300 calories of exercise per day.

Dietary recommendations

Avoid high-glycemic-load foods. If you are trying to lose weight, eat less than one sixth of your calories as carbohydrates (not including fiber) per day. Losing weight and keeping it off is virtually impossible without reducing the glycemic load and carbohydrate level of your diet.

Reducing fat is also important because of the high caloric density of fat.

Emphasize foods that are low in caloric density (that is, low in calories but high in weight). Vegetables (except for high-glycemic-load veggies such as potatoes) are the ideal category of food for losing weight and attaining optimal nutrition.

Consume at least 25 grams of fiber per day, including at least 10 grams of insoluble fiber.

Caloric restriction (CR) extends longevity in a wide range of animals and researchers believe it is also likely to extend human longevity. To practice a moderate form of CR, a man whose optimal weight is 150 pounds should eat about 1800 calories per day and a woman whose optimal weight is 125 pounds should eat about 1500 calories per day (adjust these figures based on your own optimal weight). Depending on your activity level, these are 10 to 33% lower than the tables of maintenance calories recommended above.

Use caution in using fat blockers, such as the prescription medication Xenical or the natural substance Chitosan, because they will block the absorption of fat-soluble vitamins (such as E) and other nutrients as well as the healthy fats themselves. Do not use fat blockers within three hours (before or after) taking fat-soluble vitamins and supplements.

©2004 Ray Kurzweil and Terry Grossman, M.D.

Source: Ray Kurzweil and Terry Grossman, M.D. Authors of Fantastic Voyage: Live Long Enough to Live Forever

Related Issue: Prevention of Cancer

Ray Kurzweil is one of the world's leading inventors, thinkers, and futurists. Called "the restless genius" by the Wall Street Journal and "the ultimate thinking machine" by Forbes magazine. Kurzweil's ideas on the future have been touted by his many fans , who range from Bill Gates to Bill Clinton. Time magazine writes, "Kurzweil's eclectic career and propensity of combining science with practical -- often humanitarian -- applications have inspired comparisons with Thomas Edison." A recipient of the National Medal of Technology and an inductee in the National Inventors Hall of Fame, among many other honors, he is the author of three previous books: The Age of Spiritual Machines, The 10% Solution for a Healthy Life, and The Age of Intelligent Machines.

Terry Grossman, M.D., is the founder and medical director of Frontier Medical Institute in Denver, Colorado, a leading longevity clinic. certified in anti-aging medicine, he lectures internationally on longevity and anti-aging strategies. In the words of Arline Brecher, coauthor of Forty Something Forever, "I've met good writers and good doctors, but seldom are they one and the same. Dr. Terry Grossman breaks the mold and sets a new standard for physicians." He is the author of The Baby Boomer's Guide to Living Forever.

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