Here's a foolproof, safe approach to losing weight without any "cardio" exercise. How long it takes to reach your goal depends on how fat you are. You can safel

Here's a foolproof, safe approach to losing weight without any "cardio" exercise. How long it takes to reach your goal depends on how fat you are. You can safely lose at most half your body fat in 120 days, so if you start with 30 lbs of fat and want to get down to 15, it'll take 4 months. 1. Every week, calculate your bodyfat% with a bodyfat scale or via the Navy method (http://www.scientificpsychic.com/fitness/diet.html http://www.scientificpsychic.com/fitness/diet.html). It doesn't have to be perfect, just roughly accurate, say, within +/- 5%. Let f[d] be your bodyfat ratio on day d, so if you calculate 30% bodyfat, then f[d] = 0.3. For the rest of the week, assume f[d] remains the same as it did when you measured it at the beginning of the week. 2. Weigh yourself every day. Let w[d] your measured weight on day d, and let w'[d] be the 5-day moving median (that is, w'[d] is the median of w[d-4],w[d-3],w[d-2],w[d-1], and w[d]). 3. Calculate t'[d], your target weight for each day, as t'[d] = w'[d-14] ∙ (1 - 0.08 ∙ f[d-14]). The 0.08 is related to the maximum rate at which fat can be lost without losing lean body mass ([2]). In short, each pound of fat can supply 20 kcal per day, and a pound of fat can hold roughly 3500 kcal. so (1-3480/3500)^14 is about 0.92, which means you can safely lose at most 8% of your body fat in two weeks. 4. Every day, for the first three weeks of your diet (basically, until you become low-carb adapted), eat 90-110 g of carbohydrate. After that, eat 45-55 g of carbohydrate per day. 5. Every day, eat (h-100)-(h-90) g of protein, where h is your height in cm. (This is Kwasniewski's recommended protein requirement based on "due body weight"). 6. Every day, get the rest of your calories from high-quality fats. (See [1] below). Start out so that you are eating enough total calories to maintain your weight. You can find this amount by measuring the number of calories you currently eat. Then adjust the number of grams of fat you eat each day so that w'[d] is as low as possible while still keeping w'[d] ≥ t'[d]. Remember to eat 5-6 more g of fat per day starting on week 4 to compensate for the 50 g drop in carbohydrate intake. 7. Track what you eat with a free site like http://cronometer.com http://cronometer.com (MUCH better than fitday). 8. Do some strength training to maintain your lean body mass. You won't gain lean body mass on this plan, but you should be able to avoid losing too much of it. [1] http://www.archevore.com/panu-weblog/2009/8/27/how-to-lose-weight.html http://www.archevore.com/panu-weblog/2009/8/27/how-to-lose-w... [2] http://www.ncbi.nlm.nih.gov/pubmed/15615615 http://www.ncbi.nlm.nih.gov/pubmed/15615615