Creating a New Profile
In this section we'll discuss creating a new profile. When you create a new profile, Weight Wizard guides you through the process and asks you for information about your weight loss goals and nutrition. To create a new profile, click on the New button in the Profile Layout.
Choosing your Total Daily Energy Expenditure
After filling out your basic profile information you will be asked to pick your Total Daily Energy Expenditure, based on your lifestyle. It's important to remember that it is asking for your daily lifestyle and not what you do as additional exercise. For example, if you sit a desk all day at work and go to the gym in the evenings, your lifestyle would still be considered sedentary. Your lifestyle is based on what you do most of the day (for most people it's what they do at work). Any additional exercises that you do during the day can be added in your Exercise Journal. This gives a much more accurate estimate of how many calories you burn throughout the day.
Setting your Goal Weight, Goal Date and Calorie Budget
In the next section you are asked for your goal weight and given a healthy weight range based on your BMI (Body Mass Index). You can pick any goal weight that you want, but it is recommended that you pick a weight that is within the healthy range.
Once your goal weight has been chosen in Step 1, you need to choose your goal date. Your goal date can be chosen in two different ways, either by choosing how many pounds you want to lose per week or by choosing a specific date that you want to reach your goal weight. The pounds per week option is based on the standard 3,500 calories per pound. This means that you will have to cut your calorie consumption by about 500 calories per day to lose 1 pound per week.
It is recommended that you don't try to lose more than 2 pounds per week. To lose more than 2 pounds per week, you will have to cut your calories per day by more than 1,000 calories. This is very difficult for most people to stay on and could be unhealthy for some.
Once you've made your selections in Step 1 and 2, click on the Calculate My Calorie Budget button. This will automatically calculate your calorie budget based on the choices that you've made.
Your calorie budget is the amount of calories that you will try to consume daily. This number will be automatically added to your Journal and Planner each day to help you reach your weight loss goals. We'll talk more about your calorie budget in the next section.
Selecting your Nutrition Ratio
This section allows you to select the ratio of nutrients that you want to set as a daily target. You can select from a list of predefined ratios or create a custom ratio.
It's highly recommended that you select the Well Balanced option, which is the default setting. This ratio is considered to be the healthiest ratio of nutrition.
If you want to use weight wizard to follow a specific diet plan you can customize the nutrition ratio to what ever you want, by clicking on the Custom button.
Selecting Weight and Measurement Reminders
This window allows you to select when and if you want Weight Wizard to remind you about taking weighings and measurements. You can have Weight Wizard remind you on specific days of the week or after specific number of days. The reminders that you set here show up in the Profile under reminders and also in the Calendar. The Profile is the first section that opens when you start Weight Wizard and the reminders field will remind you of any weighings or measurements for the day or any that you have missed.
You can add as many weighings and measurements per week as you want in Weight Wizard, but it is recommended that you only take them at most twice per week. To get an accurate record of your weight loss you need to wait at least 3-4 days between weighings. This is because water weight can cause your weight to go up or down slightly and can give you an inaccurate idea of whether or not you are losing weight.
- After filling out your basic profile information you will be asked to pick your Total Daily Energy Expenditure, based on your lifestyle. It's important to remember that it is asking for your daily lifestyle and not what you do as additional exercise.
- It is recommended that you pick a weight that is within the healthy range, although you can select any goal weight that you want.
- It is recommended that you don't try to lose more than 2 pounds per week. Losing more than 2 pounds per week is a very difficult diet plan for most people to stay on and could be unhealthy for some.
- Weight Wizard will automatically calculate your Calorie Budget based on the information that you provide. Your calorie budget is the amount of calories that you will try to consume daily. This number will be automatically added to your Journal and Planner each day to help you reach your weight loss goals. This value can be changed later in the Settings window of the Profile.