INTRODUCTION
This website is dedicated to all of the overweight and obese people who are fighting to live
each day. The use of low-calorie diets for weight loss has been a complete failure since the
majority of people end up gaining weight rather than losing weight. The loss of lean muscle
results in a loss of your natural fat burning furnace in your cells. This results in rapid weight
gain and obesity. If you are tired of beginning another diet, I have a solution that can stop
your spiraling downhill course. This program is simple and easy to follow and can be custom
designed for you at any age. The nutrition is about eating foods that can boost your
metabolism and cause you to even burn calories when you are sleeping. The exercises are
structured to build lean muscle which will decrease your normal loss of metabolism with
aging. There are no gimmicks, insane diets, or impossible exercise routines. It’s time for you
to take action and not become another statistic in our obesity epidemic. If you want to
become healthy, gain lean muscle, lose abdominal fat, and feel good into your 80s, just begin
the simple strategies outlined on this website.
Sincerely,
Jerry Williams, M.D, FACC, FACP
Disclaimer:
This book was prepared and compiled by Dr. Jerry Williams, M.D., as a tool to help his
patients to live a healthy lifestyle with better nutrition and exercise. If you are not a patient of
Dr. Williams, you need to consult with your physician who is aware of all your medical
conditions and limitations to see if it is safe for you to participate in any weight-loss or weightmaintenance program. As with any weight-loss or exercise plan, this information should not
be used by patients on dialysis or by pregnant or nursing mothers.
Are You Obese Now?
•Step 1 – Calculation of your BMI (Body Mass Index) to
determine if you are overweight.
•Weight (pounds) x 703 divided by your height in inches squared
•For example, let’s take a man who is 6 feet 2 inches tall and
weights 260 pounds
(260 x 703) divided by (74 x 74) = 33. A BMI of 30 and above is
considered to be consistent with obesity.
•Step 2- Measure the size of your abdomen. A waist size greater
than 40 in a male is associated with a higher risk of heart
disease. A waist size greater than 35 in a female is associated
with a higher risk of heart disease
Increased risk of heart attack:
Men with a waist size > 40”
Women with a waist size > 35”
(even more if you smoke)
Step 3 – Calculate your target weight or ideal body weight
•Female = 100 + [(number of inches > 5 feet) x 5)] + 10%
•Male = 106 + [(number of inches > 5 feet) x 6)] + 10%
•For example, if a female is 5 feet, 3 inches
100 + (3 x 5) = 115 + 11.5 (10%) = 126.5 pounds
•For example, if a male is 6 feet, 2 inches
100 + (14 x 6) = 184 + 18.4(10%) = 202.4 pounds
Step 4 – Calculate your calorie needs based upon your
activity level
•10 calories per pound for sedentary or obese people who
have no activity. For example, a 400 pound male would
require 4,000 calories (400 x 10) per day to maintain his
present weight.
•13 calories per pound for a low level of activity
•15 calories per pound for a moderate level of activity
•18 calories per pound for high strenuous activity
Step 5 – Calculate the calories needed to lose weight
•A pound of body fat is equal to 3500 calories.
•If your goal is to lose one pound per week, you will need to decrease
your calorie intake by 500 calories per week. A good weight loss regimen
would be to losing approximately 1-2 pounds per week.
•Caloriecount.com has a free tool that allows you to calculate the calories
you need to lose to obtain your goal. All you have to do is enter your
weight, height, age, gender and activity level and hit the submit button.
Step 6 – Record an exercise and food dairy to get an idea of our
eating and exercise habits. This will give us a true reflection of our
bad habits.
The Journey is worthwhile but not easy
This website will take you on a journey of how to win the battle
against obesity. Our plan is simple but not easy. It will require
a lot of effort from you to eat the right foods frequently and
exercise right to increase your lean muscle. We will emphasize
the pitfall of avoiding severe caloric restriction which can
decrease your resting metabolism and result in loss of your
lean muscle. This occurs due to the starvation response which
occurs as a defense mechanism to save your life. This survival
response is the reason that 95% of diets fail. This plan teaches
you how to trick your body and overcome the starvation
response by eating the right foods more frequently. By eating
six times per day you can increase your resting metabolism
without any drugs or gimmicks. The exercises in this website
will burn the fat off of your body and increase your lean muscle
at the same time. The combination of cardio, good nutrition
with frequent meals and exercise will allow you to become
fabulously fit at any age.
Do not become a part of the obesity epidemic that has already
claimed more than 60% of Americans. It is time for you to
begin now. Just do it and live.
Jerry Williams M.D., FACC, FACP