INTRODUCTIONThis 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, FACPDisclaimer: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 weight-maintenance 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:Increased risk of heart attack:

Men with a waist size > 40”Men with a waist size > 40”

Women with a waist size > 35”Women with a waist size > 35”(even more if you smoke)(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 inches100 + (3 x 5) = 115 + 11.5 (10%) = 126.5 pounds •For example, if a male is 6 feet, 2 inches100 + (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 easyThis website will take you on a journey of how to win the battleagainst 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 teachesyou 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 muscleat 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