Choose Your Level for Weight Loss
Sedentary Mod. Active Active
Male
19 - 60 3 4 5
61 + 2 3 4
Female
19 - 60 1 2 3
61 + 1 1 2
Women over 180 pounds may go up one level.
Men over 220 pounds may go up one level.
Activity Levels:
Sedentary: Less than 30 minutes a day of moderate physical activity in addition to daily activity.
Moderately Active: 30 - 60 minutes daily of moderate physical activity in addition to daily activity
Active: 60 + minutes a day of moderate activity in addition to daily activities
Guidelines:
1) Start with the level indicated for your age.
2) If you are losing more than 2 # each week or are frequently very hungry, increase one level.
3) If you exercise at a moderate or high intensity for more than 30 minutes above your normal exercise, increase one level for that day.
4) If you are losing slower than 1/2 # each week or find this is too much food, drop down one level.
5) Women should never drop below level 1; men should not drop below level 2.
2) If you are losing more than 2 # each week or are frequently very hungry, increase one level.
3) If you exercise at a moderate or high intensity for more than 30 minutes above your normal exercise, increase one level for that day.
4) If you are losing slower than 1/2 # each week or find this is too much food, drop down one level.
5) Women should never drop below level 1; men should not drop below level 2.
