How to lose weight healthily

Yundi Liang
Yzl5361@psu.edu
4/7/2015

Introduction
In todays world, losing weight, staying fit and shaping body have been popular topics among not only girls
but everybody. Body composition with high fat increases risk of many medical problems, such as diabetes, heart
attacks, and hypertension. On the other hand, losing weight too fast by taking supplements, eating less and
over-exercising can also bring other health concerns including cutis laxity, low blood glucose level, and even
thyroid disorders.
This is a 90-day weight-losing program that is accomplished by changing lifestyle. The target audience of this
program is college students between 18 to 25 years old. The aim of the program is to eliminate bad habits, while
enjoying food without overindulging. This is a four-stage program, each of which has three main parts: managing
diet to control calorie intake, exercising to improve body composition and taking notes for record track and
self-motivation.

WARNING: To prevent health concerns, consulting with your doctor BEFORE following this program is highly
recommended for people over 25 years old.

Questions to ask your doctor:

Is this program a reasonable approach for me to lose weight?

How much weight do I need to lose?

Should I make any adjustments in following the plan?

Should I take any vitamins or other supplements while on this plan?

Is the exercise required by the plan suitable for me?

Needed items:
1. Digital scale for body fat and weight.
2. Camera.
3. Notes taking device (Notebook, laptop or cell phone, etc.)

Instruction Outline

Program overview (Pg.2)

Managing diet

Exercising

Taking notes

(Pg.3)

(Pg.8)

(Pg.9)

How to make meal

plans (Pg.3)

Food consumption
rules (Pg.6)

Exercise plans
(Pg.8)

Exercise
recommendations
(Pg.8)

What you should

record (Pg.9)

Sample journal
(Pg.9)

Program overview:
Phase

Time

Diet*

Exercise*

Detoxification

9 days

Vegetarian diet with some

Aerobic exercise, 25

dairy and egg whites, no

min/day, 5 times/week

caffeine and alcohol.

Foundation

3 weeks

Added lean meat, cereal,

Aerobic exercise, 35

cheese and peanut butter.

min/day, 5 times /week.

etc.

Anaerobic exercises are not

recommended.

Construction

Maintenance

4 weeks

32 days to life long

Larger portion of protein

Aerobic and anaerobic

and whole grain is

exercise, 45 min/ time,

allowed, caffeine is

twice per day on several

allowed.

days a week.

All foods are allowed,

One hour of moderate to

including alcohol.

intense exercise, including

weight training, five times
per week.

*More specific diet and exercise plans are shown in the Program section.

Program
I.

Managing diet
i.
How to make meal plans
(1) Use SuperTracker to make meal plans for each phase, food consumption rules should be
followed:
http://www.choosemyplate.
gov/supertracker-tools/supe
rtracker.html
(2) In the SuperTracker &
Other Tools page (Figure 1),
click the blue
SuperTracker button in
the middle of the page and
transfer to SuperTracker
homepage (shown in Figure
Figure 1. Page of SuperTracker &Other Tools with a red arrow
2.).
pointing the start button.
(3) On SuperTracker Homepage,
click the blue button Create your profile to register.
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Figure 2.Homepage of SuperTracker, with a red arrow pointing the register button.

(4) On Create your profile page, fill in the blanks and click Submit at the bottom of this page.

Figure 3. Sample of Create Your Profile page.

(5) Go to your email box that you used to register, to verify your SuperTracker account email
address. Click the link in email to verify and it will be transferred back to SuperTracker for
you automatically. You are on My Coach Center page now.

Figure 4. Sample of My Coach Center page with a red arrow pointing the activating
hyperlink.
(6) Activate My Coach Center by clicking the hyperlink, and then set your personal goals.
(Shown in Figure 4.)

(7) Set your top 5 goals in weight management, physical activity, calories, food groups, and
nutrients areas. Since we are using this website to make meal plans, set all your top 5 goals in
FOOD GROUPS, following the food consumption rules given in the later section.

Figure 5. Sample of My Top 5 Goals page, with a red arrow pointing FOOD GROUPS
and an orange arrow pointing My Plan tab.
(8) After setting goal, click My Plan under My Plan tab to view your food intake plan based
on your allowance calories and goals. (An example is shown in Figure 6.) You can make your
own meal plans based on this food intake plan. Or, you can view provided sample meal plans
by clicking Sample Meal Plans under My Plan tab. (An example is shown in Figure 7.)

Figure 6. An example of food intake plan made by SuperTracker.

Figure 7. An example of Sample Meal Plan made by SuperTracker, with a circled

food group example Grains.

(9) By clicking each food group in your meal plan, a food list will be shown in a new page. (An
example of grains group is shown in Figure 8.)

Figure 8. A sample food list of grains group.

(10) Make your own meal plans of breakfast, lunch, dinner and two snacks for EACH of these
phases, food consumption rules HAVE TO be followed.*
*Tips: Making plans a few days before each phase is recommended.
ii.

Food consumption rules

a. Detoxification Phase
The 9-day natural detoxification phase is not a fasting diet. It is a vegetarian diet
consisting primarily of fruits and vegetables, with some dairy and egg whites. There are no
absolute restrictions on how much to eat. The diet is designed to rid the body of toxins from
processed foods, including caffeine and alcohol, in order to make it easier to lose weight.

Prohibited food:
Meat
Bread
Cheese, including soy cheese
Fried food
Nuts
Fast food
Desserts
Soda
Coffee
Alcohol

Allowed but restricted food:

Egg white (Max: 4/day)
Tahini (Max: 2 tsp/day)
Low-fat yogurt (Max: 12 oz./day)
Pickles (Max: 2/day)
Low-fat dressing (Max: 3
tsp/salad)
Sugar or artificial sweetener
(Max: 2 tsp/day)

Other suggestions:

All vegetables are allowed, except white or red potatoes and avocados; vegetables should
be raw or lightly cooked (steamed or grilled)

Tofu and egg whites are recommended protein resources.

Any dried beans such as lentils or chickpeas are recommended.
Herbs and spices are allowed.
Hot-air popped popcorn without butter or margarine can be snacks.

b. Foundation Phase
In the three-week foundation phase, the quantity of food is increased slightly.

Added allowed but restricted food in Phase 2:

Lean turkey, chicken, or fish (Max: 4 oz./day)
Whole egg (Max: 1/day)
Cheese (Max: 1 oz./day)
Peanut butter (Max: 2 tsp)
Avocado (Max: half/day)
Sugar or artificial sweetener (Max: 4 tsp/day)
Salt (Max: 1 tsp/day)

c.

Construction Phase
The four-week construction phase requires at least four meals per day. Protein and whole
grains are added to the diet, allowed for larger portions.

Added allowed but restricted food in Phase 3:

Lean turkey, chicken, or fish (Max: 5 oz./day)
Whole egg (Max: 2/day)
Wholegrain bread (Max: 4/day)
Wheat pasta (Max: 1 cup)
Cheese (Max: 1.3 oz./day)
Skim or soy milk (Max: 3 cups/day)
Fat-free mayonnaise (Max: 4 tsp/day)
Coffee (Max: 10 oz./day)

d. Maintenance Phase
All foods are allowed during the maintenance phase.
Important:

White starches such as potatoes and white rice in limited amounts

No more than three glasses of wine or beer per week.
Try to keep the meal plan for this phase as long as you can.

II.

Exercising
i.
Exercise plans
a. Detoxification Phase

Required: 30 minutes of aerobic exercise, at least five times per week.

Recommended: 20~25-minute walk after dinner (to increase the metabolism).

b. Foundation Phase

c.

Required: 33~40 minutes of aerobic exercise, at least five times per week.
Recommended: 20~25-minute walk after dinner (to increase the metabolism).
NOT recommended: Weight lifting and other types of anaerobic exercise in phase 2.

Construction Phase

Required: 45 minutes of aerobic exercise and 15~20 minutes of anaerobic exercise

per time, at least once per day.

Recommended: Exercise twice per day on several days per week to boost
metabolism.

d. Maintenance Phase

ii.

Required: 40~60 minutes moderate to intense exercise, including weight training,

five times per week.

Exercise recommendations.
These are a set recommendation of aerobic exercise which has body-shaping benefits and can be
done every day: (DO NOT do any of these within one hour after meal!)
1. Jung DaYeon Aerobic Fitness Workout
https://www.youtube.com/watch?v=dmZk_wnmgxI
2. Fat Burning Cardio Workout
https://www.youtube.com/watch?v=fcN37TxBE_s
3. Pump It Up The Ultimate Dance Workout
https://www.youtube.com/watch?v=ZsVp7wRWG7I

III.

Taking notes
i.
What you should record
1. Photos

Take a photo of yourself in swimsuit BEFORE this program. During the program,
take a photo at least once a week.

Have your weight, body fat and body mass index (BMI)* recorded along with your
photos.

* Body mass indexBMI, a measure of body fat determined from the ratio of one weight in kg to the
square of one height in meters; the BMI from weight in lb and height in inches is determined from tables;
an adult BMI of 2529.9 is considered overweight and 30 or above indicates obesity. The following link
can be used to calculate your BMI:
http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
2. Simple journals

ii.

Date
Weather
Physical activity &duration
Meal plan (recommended)
Mood after getting up
Mood before going to bed

Sample journal

Keep a journal as simple as this one: it

does not have to be serious and detailed;
just help you remember what you did on
your body and track your exercise and
eating habits.

Conclusion
This program looks super complicated and restricted, what if I fail to follow
Dont be afraid of mistakes! This program is design to ALLOW mistakes. If you overindulge or
eat prohibit food, just return to detoxification phase for 5~7 days and then pick up at the phase where
you left off.
Losing weight, shaping your body and having healthy lifestyle can be achieved by following this
program. Lets go get the beauty transition!

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