Measured Success! a Diet and Exercise Strategy Based on Counting Calories

By Edward J. Coates

Measured Success! cuts through the clutter of diet and exercise information and provides an uncomplicated strategy that anyone can understand, follow and share with others. Measured Success! simplifies and clarifies the process of ''counting calories'' in both diet and exercise and introduces a unique strategy called the ''Power of 11'' that is nutritionally sound, easy to remember and effective in achieving results. Included in the book are charts to help estimate the nutritional value of most foods, predict the calories burned during exercise and charts approximate your metabolism. The author shares his success in losing over forty pounds and his continued ability to maintain his new weight fro nearly twenty years, specifically through diet and exercise.

Measured Success! looks at the cultural change in America, which the author calls the ''super-sized, self propelled'' lifestyle and relates this new phenomenon to the obesity crisis we now face. However, most importantly, the book Measured Success! proves a realistic, practical and proven solution.

The book is written in an easy-to-understand and follow manner and avoids excessive clinical or technical information. In fact, the goal of the book is to simplify diet and exercise into a strategy with which anyone can achieve long term weight loss.

The ''Power of 11'' as introduced in the book, will help readers establish a realistic target weight which is a minimum loss of 11% of the reader's current weight within six months. The ''Power of 11'', provides a daily caloric budget, which is 11 times the readers target weight. The exercise component of the ''Power of 11'' strategy is a weekly target of calories burned equal to 11 times the readers weight. Thus, the ''Power of 11'' is an uncomplicated, measurable way to establish and achieve a weight loss goal.

• Language: English
• Publisher: Trafford Publishing
• Release date: Mar 6, 2005
• ISBN: 9781412232937

Edward J. Coates

Edward J Coates is a baby-boomer, born in 1950. As a student athlete, he graduated from high school in 1969 weighing a slim one hundred and sixty five pounds, at a height of five feet, ten inches. By the age of thirty-two Ed was smoking over two packs of cigarettes per day and weighed two hundred and twelve pounds. Today at the age of fifty-four, Ed weighs one hundred and sixty five pounds again and hasn't had a cigarette in over twenty years. In recent years, Ed has completed ten marathons, including running in the Boston Marathon twice. A passion to help others realize the same self-satisfying success and the potential for long-term good health is what motivated Ed to write the book Measured Success!. Ed holds a Bachelor of Business Administration from Saginaw Valley State University and has worked in many aspects of the business community his entire work life. Ed and his wife of thirty-two years reside in mid-Michigan and have two married children.

Book preview

Measured Success!

A diet and exercise strategy based on counting calories

Introducing the "Power of 11"

-   Establish a realistic 26 week weight goal.

-   Commit to a daily budget for calorie intake determined by your goal weight.

-   Begin a specific exercise plan measured by calories burned.

© Copyright 2004 Edward J Coates

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the written prior permission of the author.

Note for Librarians: a cataloguing record for this book that includes Dewey Decimal Classification and US Library of Congress numbers is available from the Library and Archives of Canada. The complete cataloguing record can be obtained from their online database at:

www.collectionscanada.ca/amicus/index-e.html

ISBN 1-4120-5075-8

ISBN 978-1-4122-3293-7 (ebook)

Image440.JPG

Offices in Canada, USA, Ireland, UK and Spain

This book was published on-demand in cooperation with Trafford Publishing. On-demand

publishing is a unique process and service of making a book available for retail sale to the

public taking advantage of on-demand manufacturing and Internet marketing. On-demand

publishing includes promotions, retail sales, manufacturing, order fulfilment, accounting and

collecting royalties on behalf of the author.

Book sales for North America and international:

Trafford Publishing, 6E—2333 Government St.,

Victoria, BC V8T 4P4 CANADA

phone [phone] (toll-free 1 888 232 4444)

fax [phone]; email to [e-mail]

Book sales in Europe:

Trafford Publishing (UK) Ltd., Enterprise House, Wistaston Road Business Centre, Wistaston

Road, Crewe, Cheshire CW2 7RP UNITED KINGDOM

phone [phone] (local rate 0845 230 9601)

facsimile 01270 254 983; [e-mail]

Order online at:

www.trafford.com/robots/04-2883.html

10 9 8 7 6 5 4

Contents

What is Measured Success! and the Power of 11?

So, how did we get here?

What is TOMA?

So, what are our options?

Measured Success! is a strategy

Weight loss and disease prevention

What should my target weight be?

Daily calories burned per pound of body weight

Calories & Nutrients

Calories used or stored

Exercise

Exercise and metabolism estimations

Exercise tips ‘n tools

Calories will vary due to factors such as wind resistance and incline

Example: Let’s do the math.

How to use the Nutrient List

Diet and nutrition suggestions

Author’s favorites

Summary

What is Measured Success! and the Power of 11?

You’ve picked up this book in the interest of losing weight, perhaps for yourself, perhaps for a friend, a family member, or the American community at large. Perhaps you’re seeking confirmation of what you believe to be true or perhaps to discover new weight management practices. Perhaps you’re a critic. Certainly you already have some notions, beliefs or understanding in regard to weight loss and long-term weight maintenance. So, what have I got to say that you haven’t already heard? You are probably aware that two thirds of Americans today are overweight and that a startling fifty percent of these folk have reached the level of obesity. It probably is not a surprise to you that we are realizing new national warnings suggesting that the health toll for our added pounds include the risk of heart disease, high blood pressure, diabetes, stroke, osteoporosis and many other debilitating and life threatening diseases. So, the issue then becomes, how personal this concern is to you and how immediate is your interest in instituting a change.

First of all, let me share this with you. It is generally considered that most Americans eat three meals per day. There are seven days in each week. Therefore, we eat approximately twenty-one meals per week. If you are searching for answers to your weight problems and are eating five or more of your weekly meals at a fast food restaurant and regular (not diet) soda is your beverage of

choice stop looking for weight management answers.

You know what the answer is. Stay out of the fast food restaurants and switch to diet soda! There are very few good choices in the fast food restaurants that primarily sell hamburgers, hot dogs, fried chicken and fish sandwiches, French fries, onion rings or other deep fried foods. However, if you’ll read on, you’ll discover some healthier alternatives. If, however, you are not a major investor in the fast food chains and hopefully do not drink too many regular sodas, then the answers to your weight management concerns may be discovered in this book.

This is a book about diet and exercise, focusing strictly on calories. There…. I’ve said it!…. You’ve read it! DIET, EXERCISE and CALORIES! Although the concept of counting or monitoring calories is certainly nothing new, it has been overshadowed recently by diet strategies that focus either on specific nutrients such as carbohydrates, fats or protein, or strategies that focus on point systems for calories or other various nutrients. For some readers this information about calorie counting may be a refresher of what was learned long ago. For others, however, this may be new information. It is important to understand that all of the energy that our bodies use is generated from calories and all calories are derived from carbohydrates, fat and protein. Vitamins and minerals do not provide calories by themselves. Also, calories that are not immediately used as energy get stored in the body for future use in the form of fat.

As we begin, it is important to remember these four

facts:

1.   Our bodies require energy to function.

2.   Energy is generated from calories.

3.   Calories only come from carbohydrates, fat and protein.

4.   Calories that are not used for energy are converted and stored as fat.

Therefore, Measured Success! is simply a strategy designed to achieve and maintain a target body weight through the combination of diet and exercise with a focus exclusively on calories. The goal is to reduce the daily calorie consumption and increase the calorie burn, so that at the end of the day there not only are no unused calories to convert to fat, but that the amount of calories consumed is less than those that were burned. Keep in mind that this is nothing new or revolutionary. As you continue to read you will be frequently reminded that Measured Success! has a single focus, which is counting calories….calories consumed through the normal daily nutritional consumption (eating) and the expenditure of additional calories burned through dedicated, measured exercise.

This is more than a diet. It is a strategy that can, or should I say MUST, become a part of your daily life. It will become a lifestyle. Measured Success! simply teaches you to eat and exercise in a manner that would be appropriate for a particular target weight, resulting in the potential to maintain this level of nutrition and exercise for life. Imagine what you would truly like your weight to be…what would you like your body shape to be.. how you would truly like to