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Table Of Contents

LIST OF FIGURES
1. INTRODUCTORY THOUGHTS
Knowledge is Required toSucceed
2. BEFORE YOU START
Start with a Medical Checkup
Cardio Self-Assessment
Take theOne-Mile Walking Test
Table 2.1: VO2max versus Fitness Level
What Should You Weigh?
What’s Your Body-Fat Percentage?
Table 2.2: Percent Body Fat for Men
Body-Mass Index (BMI)
But What is Your Realistic Weight?
NowPlan Ahead
3. EXERCISE FOR WEIGHT CONTROL
Be More Active on a Daily Basis
How Many Calories Do You Burn?
Calories Burned Example
Table 3.1: Calories Expended per Hour for Different Activities
Exercise Categories
What Exercise is Right for You?
Aerobic Exercise: How Hard?
Aerobic Exercise: Target-Training Zone
Aerobic Exercise: A Walking Program
Table 3.2: Walking Program for Beginners
Get a Pedometer
Use Dumbbells to Add Muscle
More Strengthening Exercises
If You Missa Session
Risks and Possible Problems
How to Avoid Injury
An Effective Low-Cost Exercise Program
4. NUTRITION FOR WEIGHT CONTROL
Nutrientsand Micronutrients
Complete & IncompleteProteins
You Need Carbs
Glycemic Index Defined
Cholesterol and Triglyceride Levels
The Skinny on Fat
Table 4.2: Fats in Foods
Vitamins and Minerals Clarified
Table 4.3: Recommended Dietary Allowances (RDA) for Selected Vitamins
Table 4.4: Recommended Dietary Allowances (RDA) for Selected Minerals
Phytonutrients: Good Stuff from Plants
Guidelines for Healthy Eating
Basic Food Groups
Table 4.5: Recommended Portion Sizes for Different Food Groups
Vitamin/Mineral Supplements
Calories, Calories
157 Calories
Table 4.6: Calorie Rank (per ounce) of Basic Foods
Table 4.7: Calorie Rank (per ounce) of Common Foods
Estimating the Caloric Content of a Meal
Fiber is Important
Make Sure You Drink Enough Water
Salt In Moderation
Limit Sugar You Consume
Common-Sense Nutrition
Eat Slowly
5. WEIGHT CONTROL BASICS
Conservation of Energy
Figure 5.1: Forms of Energy Taken In and Expended by the Human Body
Basal Metabolic Energy
Physical Activity Energy
Activity Levels
When Does Weight Change Occur?
Weight Change Math
Weight Variations Due to Water
Selecting the Correct Weight Maintenance Calorie Table
Table 6.1: Index of the 9 Weight Maintenance Calorie Tables for Men
Table 6.2: Index of the 6 Weight Maintenance Calorie Tables for Women
How to Use the Weight Maintenance Calorie Tables
WeightMaintenance is a Life-Long Struggle
Get Off the Diet Roller Coaster
Set Meals Make Calorie Control Easy
Planning Weight Maintenance Eating Patterns
Maintenance Eating Plan Example
Table 6.3: Sample Maintenance Eating Plan
Table 6.4: Sample Maintenance Eating Plan Worksheet
Use Mini Diets to Maintain Weight Loss
7. HELPFUL STRATEGIES
Know Your Maintenance Calorie Level
Become a Calorie Expert
Get a Good Cookbook & a Calorie Reference
Calorie Control with a Technology Assist
Set Meals Make Calorie Control Easier
Handle Occasional Overeating by Compensating
Learn to Estimate Portion Sizes
Understand Situations that Trigger Out-of-Control Eating
Simple is Better
Don’t Skip Meals
Understand Food Labels
Summarize Your Nutritional Needs
Table 7.1: Daily Nutritional Needs of the Man in Example 7.1
Choose a Variety of Healthy Foods
Maintain a Vigorous Exercise Program
Keep a Food and Exercise Journal
Table 7.2: Sample All-In-One Fitness Log for Tuesday 07/11/06
Monitor Your Weight
Build a Support System
More Weight Maintenance Strategies
Final Weight Maintenance Tip
8. LIFE-LONG WEIGHT CONTROL
Set Goals, Have a Plan & Keep a Log
The Keys to Life-Long Weight Control
WeightMaintenance Gets Easier Over Time
APPENDIX A – Weight Maintenance Tables for Men
Table AA: Index of the 9 Weight Maintenance Calorie Tables for Men
APPENDIX B – Weight Maintenance Tables for Women
Table BB: Index of the 6 Weight Maintenance Calorie Tables for Women
APPENDIX C – 900, 1200, 1500 & 1800 Calorie Diet Meal Plans
Table C.1: Eating Pattern for 900 Calorie Balanced Diets
BIBLIOGRAPHY
The Author
P. 1
Weight Maintenance - U.S. Edition [eBook]

Weight Maintenance - U.S. Edition [eBook]

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Published by NoPaperPress LLC

The only eBook devoted to helping you achieve lifelong weight control. Whether you've lost weight and want to keep it off, or you just don't want to gain weight as you get older this eBook has all the answers. 125 pages, U.S. units.

The only eBook devoted to helping you achieve lifelong weight control. Whether you've lost weight and want to keep it off, or you just don't want to gain weight as you get older this eBook has all the answers. 125 pages, U.S. units.

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Published by: NoPaperPress LLC on Mar 04, 2010
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10/14/2013

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