Facts

YOUR PERSONAL GOALS

This chart shows you the maximum number of grams of fat you should be eating each day to both ensure that you're getting no more than 20 percent of your total calories from fat and maintain your current weight. If you're trying to lose weight, aim for the fat limit of your goal weight.

Weight (lb.)          Your Calorie  Intake                    Fat  Limit (g.)

110                               1,300                                              29

120                               1,400                                              31

130                               1,600                                              35

140                               1,700                                              38

150                               1,800                                              40

160                               1,900                                              42

170                               2,000                                              44

180                               2,200                                              48

 

Lie on your back, close your eyes and simply breathe. After a few minutes start concentrating on the toes of your left foot. Note the sensations: Are they warm, cold, tired or cramped? After a minute or so imagine releasing the weight of your toes, feeling them melt right into the floor.

Now concentrate on your left leg, practicing the same routine on your foot, ankle, calf, knee, thigh and hip. Then do the same for your right leg. Move up your torso pausing at your pelvis, lower back, belly, upper back, chest and shoulders. On your arms, move on to the fingers of both hands, the back of the hands, the palms, the wrists, the forearms, the elbows, the upper arms and the shoulders. Finally, move on to your neck, then your head, paying attention to your chin, mouth, nose, eyes and eyebrows, forehead, ears and scalp.