Change Your Weight for Life in One
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
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
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
www.fantastic-voyage.net )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.
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
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
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
©2004 Ray Kurzweil
and Terry Grossman,
Source: Ray Kurzweil and Terry
Grossman, M.D. Authors of Fantastic
Voyage: Live Long Enough to Live
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
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
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