In the following sections we've shown how to use Weight Wizard to create a weight loss strategy specifically tailored to your needs. For your convenience we've created a Summary Outline. This outline contains a concise listing of all of the topics covered in the previous sections. It's highly suggested that you print this out when you first start using Weigh Wizard.

Summary Outline

Creating a New Profile

  • 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. This is very difficult 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.

Planning Your Meals and Exercises

  • Take a few minutes every day and plan out your exercises and what you are going to eat the next day in the Planner. Try to do this every evening at a specific time and make it a daily routine.
  • Try to stay within +/- 10% of your total calorie budget.
  • Try to plan out 3 meals throughout the day with 2-3 nutritious snacks in between.
  • It's best to space out your meals and snacks so you don't go any longer than 3 hour without eating. This is important to keep your metabolism high and to help prevent hunger.
  • Use the Exercise Planner to plan your exercises. If you can, exercise in the morning as this has the added advantage of speeding up your metabolism throughout the day.
  • After you have planned your day in advance, print the My Plan window and have it ready for the next day.

Using the Journal to Record Foods and Exercises

  • Use the My Plan printout to keep track of the foods and exercises that you have planned for the day. Bring the printout with you during the day and use a pen to check off foods and exercises as you stay with your plan. Write down any foods or exercises that weren't planned on the back of the page.
  • At the end of the day, use the Today's Food Plan window and the My Plan printout to select the foods that you have eaten and add them to your Food Journal.
  • Use the Today's Exercise Plan and the My Plan printout to select the exercises that you have performed for the day and add them to the Exercise Journal.

Recording your Weights and Measurements

  • Weight Wizard gives you an easy to use Journal for keeping track of your weights and measurements.
  • Any entries made in the Weight & Measurements Journal are used by Weight Wizard to generate graphs and calculations to help you monitor your weight loss progress.
  • Weight Wizard gives you several reminders, in the Profile and Calendar, to help make taking weighings and measurements a routine.
  • Weight Wizard provides easy to read graphs to help you monitor your weight loss progress.

Using the Graphs and Charts

  • View these graphs regularly, at least twice per week, to spot trends in your weight loss progress.
  • Use the Weight and BMI graph to view your weight loss and BMI (Body Mass Index) over time.
  • Use the Measurements graph to view your measurements over time. These graph are particularly important for monitoring problem areas, such as waist or hips.
  • The Nutrition graphs are important for spotting problem areas where you may be eating too many calories.
  • Use the Monthly Average graph to monitor how many calories you are eating daily on average and whether or not you are staying close to your nutrition ratios. Some days you might go a little over and others you might go under, but it's what you do most of the time that counts and this is what is shown by the monthly average.

Using Recipes to Prepare meals

  • The Recipe window gives a list of ingredients, nutritional information and instructions for preparing one of the recipes. You can easily print-out the Recipe window and use it for preparation.
  • When a recipe is created it shows up in the food database with 1 serving as the serving size. The recipe can then be easily added to your Food Journal or Food Planner.
  • Once you have prepared one of the recipes, it's important to remember to divide it up into different serving sizes, before eating. The best way to do this is to purchase several plastic-ware bowls (if you don't have them already) and divide the servings into separate bowls. Any uneaten servings can then be refrigerated and eaten later.
  • Try to plan what recipes you want to prepare for the next week in advance. Use the Grocery List to mark-off the recipes that you plan on cooking that week. When you're finished, you can then generate and print a sorted grocery list of all of the ingredients needed to prepare the recipes.