RWL STABILIZING DIET
The stabilizing diet starts immediately after the completion of the slimming diet. The main purpose of the Stabilizing Diet is to stabilize your weight after the slimming diet.
During this period, your daily intake will slightly increase to approximately 800 and 1200 calories a day. Your personal Counsellor will adjust your daily diet and continue to monitor your progress in this period.
CALORIE ASSESSMENT
Calorie Assessment estimates the total calories your body burns in a day. This includes all the calories your body uses in 24 hours.
Once you figure out how many calories your body burns in a day, you should establish a daily calories target based on your goal.
Should you wish to maintain your weight, your target calories will be the total calories that your body burns in a day. If you wish to continue losing weight, your calories target should be less than what your body burns as following:-
To lose 500g/week: Cut 500 calories/day
To lose 1kg/week: Cut 1000 calories/day
HOW TO CALCULATE YOUR CALORIE GOAL
The calculation relies on a key value known as a MET (Metabolic Equivalent of Task). Every activity has its own MET value. Input the MET value into your calories formula to get the calorie burn for a specific activity. As you lose weight, you may want to run the calorie target calculation again, as your calorie needs will have changed.
- Step 1
Calculate your weight in kilograms. - Step 2
Look up the MET Value of the activity that you performed. For example, general jogging has a MET value of 7.0. - Step 3
Multiply the MET value by weight in kilograms give you the calories burned for such activity in an hour. For example, if your weight 60 kilograms and perform an activity like general jogging with a MET value of 7.0, this would give you 420 calories burned for such activity in an hour. - Step 4
Multiply the calories burned by the time your performed the activity in hours to get the number of calories you burned. For example, if you perform general jogging for 30 minutes then you would multiply 420 by 0.5 to get 210 calories. - Step 5
Sum up the total calories needed in a day (24 hours) and plan your daily diet accordingly.
| Physical Activity | MET | Hour Spend (in 24 hours) |
Calories Burned |
| Light Intensity Activities | <3 | ||
| sleeping | 0.9 | ||
| watching television | 1.0 | ||
| writing, desk work, typing | 1.5 | ||
| walking, <2.0 mph, level ground, very slow | 2.0 | ||
| walking, 2.5 mph (4 km/h) | 2.9 | ||
| Moderate Intensity Activities | 3 to 6 | ||
| bicycling, stationary, 50 watts, very light effort | 3.0 | ||
| walking 3.0 mph (4.8 km/h) | 3.3 | ||
| calisthenics, home exercise, light or moderate effort | 3.5 | ||
| walking 3.4 mph (5.5 km/h) | 3.6 | ||
| bicycling, <10 mph, leisure, to work or for pleasure | 4.0 | ||
| bicycling, stationary, 100 watts, light effort | 5.5 | ||
| Vigorous Intensity Activities | >6 | ||
| jogging, general | 7.0 | ||
| push-ups, sit-ups, pull-ups | 8.0 | ||
| calisthenics, jumping jacks, vigorous effort | 8.0 | ||
| rope jumping | 10.0 | ||
| Total Calories Burned In A Day | |||
FOOD SELECTION
On the stabilizing diet, your meals are organized into breakfast, lunch and dinner. The total calories for the day should hit your calories target and not exceed it. The stabilizing diet plan is a basic 4 week diet with daily calorie target with high-protein and low-carbohydrate.
- Fats and oils are allowed.
- Dairy foods are allowed but the calories must be counted.
- Rice and noodles are allowed with limited amount.
- Bread and biscuit are allowed with limited amount.
- Grains, beans, nuts and seeds are allowed.
- Drink 4 litres of water per day.
FOOD RESTRICTION
- Sugar and high-sugar foods are not allowed.
- Alcohol, artificial drinks and juices are not allowed.
SUMMARY
Slowly increase your carbohydrate food intake. Pick any meats and vegetables and cook them the way you like. Add a small portion of fruits and drink plenty of water. Remember to track your calories and weigh yourself daily.
MONITORING DURING THE 28 DAYS STABILIZING DIET
Right after you have completed the 45 days Slimming Diet, your Counsellor will brief you on the Stabilizing Diet and assist you with calculation of your daily calorie target.
Our center will continue to monitor your progress on daily basis throughout the 28 days of Stabilizing Diet. The daily monitoring and reporting is typically done via Wechat, WhatsApp, Viber or Line. The following considerations apply:
- Daily Measuring
Every morning before any food is taken, you are requested to measure and record your body weight. - The Recording Spreadsheet
You are required to record your body weight on daily basis for the entire duration of the Stabilizing diet (28 days). The Stabilizing Diet Report is attached further below in this section of this document. You can also obtain an electronic copy of the Stabilizing Diet Report from your Counsellor. - Daily Reporting
Please report your daily body weight reading to your Counsellor. In addition to body weight, you can also comment on how your feel and possible discomfort or complications that you are experiencing. - Weekly Consultation (10 minutes)
Every week, you will have a scheduled 10 minutes communication with your Counsellor to review your progress of the current week. - End of Cycle Consultation
The completion of 28 days Stabilizing Diet is the end of a single RWL cycle. At this time, your RWL Personal Consultant will review the progress you have made and advise you on possible follow up actions.
The RWL Stabilizing Diet report is provided in this manual for clients to record their weight and other information for the duration of the stabilizing diet period.
28 DAYS STABILIZING DIET REPORT
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| Total Weight Loss (28 days) = | |||