![]() You click “Save” and then you will be taken to the next step. So, you plan to add walking, swimming, biking, whatever you chose for how many minutes, for how many times per week, and then it will calculate for you the percent change to your starting physical activity level. So, refer back to your plan in lesson one and enter that information here. We already made a plan for increasing physical activity level. So, you enter the values in the boxes and then you click “Next Step”. You can use this method or you could select a date by which you wanted to reach your goal weight. So, I kind of chose one and a half pounds per week and that would take 20 weeks which is equal to 140 days. To lose 30 pounds at two pounds per week would take 15 weeks. To lose 30 pounds at one pound per week would take 30 weeks. So in this example, a starting weight of 175 pounds with a goal weight of 145 pounds is at 30 pound weight loss. Please recall that we establish that losing weight at the rate of one to two pounds per week is the safest rate for weight loss. So, you’ll want to enter the weight that you chose in lesson one, then you need to determine the amount of time to reach that goal weight. You’ll need to click “Save” and then click at the bottom of the box to the next step. So, you’ll describe your physical activity level at work or school and there’s a dropdown menu, and you’ll also describe your physical activity at leisure time with another dropdown menu. Then, in estimating the physical activity level, you can see that you click on the little green icon and it will help you estimate your physical activity level. So you can see here, I’ve entered an example, a weight in US units of 175 pounds for a female who’s aged 35, five foot eight inches tall. So, the next slide will show you an example of what that will look like. You’ll enter your weight, your gender, your age in years, your height using either US units or metric, and then your physical activity level. This is the page that you’ll come to for the body weight planner. ![]() Scroll down and choose the Body Weight Planner. We’re going to focus in on one important online tool in this lesson. There’s lots of information that you can find here. This is the landing page that you’ll come to on. So, let’s start by opening a new tab in your browser and going to, /online-tools. The objectives for this lesson are that you will determine the number of calories you should consume in order to lose weight, to understand the food groups to include for the best diet quality and to specify the number of servings from each food group that will ensure adequate nutrient intake. Fitday classic how to#Common Misspellingsį,, FiDay.In this module, we’ll talk about calorie levels in order to lose weight and how to make sure that the diet you’re consuming while you’re trying to lose weight has all the nutrients that you need. Use the diet program of your choice, and use FitDay as a tool to make those efforts more successful. 's journal makes this a simple task that can be done from anywhere you have an Internet connection. Journaling is highly recommended for those trying to manage weight loss efforts. Enter all of this information daily and will provide you with charts and graphs detailing your progress toward your selected goals. All you have to do is keep track of what you're eating and drinking, activities you engage in (as mundane as putting away groceries or as dedicated as running a few miles). Fitday classic full#
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