Jane Me: Self Management Tools
Moderate
A moderate approach will create a plan that helps you achieve your goal weight slowly over time, with a very gradual adjustment in calorie and exercise changes so as to make your weight loss experience as easy and natural as possible.
Aggressive
An aggressive approach will create a plan that focuses on more intense diet and exercise in the short-run to help you reach your goal weight quickly. Experiment with settings between Moderate and Aggressive until you find a Goal Date you like, and a diet & exercise plan that you think you can stick to.
Diet
You can lose weight by dieting, or by exercising, or by doing both. Each option will provide different rates of weight loss and varying levels of self control. If you are good at controlling how much food you eat, but not as good at dragging yourself to the gym, try to skew your weight loss plan more towards diet.
Exercise
Exercise can play a critical role in the achievement of rapid weight loss. If you love food and prefer not to deny yourself pleasures such as cheese and ranch dressing, increase the level of exercise you put into your plan and you can remain a foodie while still achieving your goal weight.
Goal Weight Date:
Sep/25/11
This is the estimated date that you will achieve your goal weight, if you follow the plan of calorie input and output. Note that the distance towards your goal date will shrink as you start inputting your current weight and the number declines. Don't get discouraged if the date gets farther away in the first few weeks, it will drop down as the scale does.
Daily Calories In:
1914
This is how many calories you can eat per day in order to achieve your goal weight within the time period expected.
Daily Exercise Out:
179
This is how much activity you must perform per day in order to achieve your goal weight within the time period expected.
Weekly Pound Deficit:
-0.5
This is how many pounds you will lose per week on this plan. Note that your weight can fluctuate by 1-2 pounds every day from liquids, food, and general body functioning, and you could lose a large amount of weight in the first couple of weeks as you start adjusting your diet and activity. This is the slow-and-steady rate that you should be shooting for in order to achieve your goal weight by your goal date.

3 meals @ 571 calories, 2 snacks @ 100 calories, 20 mins vigorous elliptical.

This is a sample of what your diet and exercise plan might look like. This should give you a rough idea of how difficult the plan you are creating will be. Note that there are approximately 485 calories in one McDonald's Big Mac.

I Ate Something!
Track the calories you consume.

Remaining1914

This is how many calories you have remaining for today based on the plan you have created. Note that this number is an offset of how much exercise you have planned, so if you skip the exercise you'll have to deduct from the calories you allow yourself to eat.
I Did Something!
Track the calories you burn.

Remaining179

This is how much exercise you have remaining to do today.
 

Today's Deficit: -1486Goal: -226

If you are trying to lose weight, this should be a negative number every day. It takes 3,500 calories to lose a single pound, so the greater a deficit you can create, the faster you are going to lose weight. The goal deficit is the minimum you need to achieve in order to reach your goal date.
 

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