You're Reading a Free Preview
Page 2 is not shown in this preview.

You're Reading a Free Preview
Pages 11 to 16 are not shown in this preview.

You're Reading a Free Preview
Pages 20 to 22 are not shown in this preview.

You're Reading a Free Preview
Pages 25 to 40 are not shown in this preview.

You're Reading a Free Preview
Pages 42 to 68 are not shown in this preview.

You're Reading a Free Preview
Pages 71 to 87 are not shown in this preview.

You're Reading a Free Preview
Pages 89 to 111 are not shown in this preview.

You're Reading a Free Preview
Pages 113 to 137 are not shown in this preview.

You're Reading a Free Preview
Pages 139 to 199 are not shown in this preview.

You're Reading a Free Preview
Pages 201 to 226 are not shown in this preview.

Weight Loss for Women [eBook]

DownloadPrintMobileCollections Report Document

This is a private document.

Info and Rating

NoPaperPress

Sections

show all« prev | next »

LIST OF TABLES
LIST OF FIGURES
EDITOR’S NOTE
1. INTRODUCTION
Know What You’re Doing!
2. BEFORE YOU START
Start with a Medical Exam
Cardio Self-Assessment
Take the One-Mile Walking Test
Table 2.1: VO2max versus Fitness Level
What Should You Weigh?
What’s Your Body-Fat Percentage?
What’s Your Body-Mass Index (BMI)?
What’s Your “Best Weight”?
Table 2.2: Body Mass Index (BMI) versus Height and Weight for Men and Women
Table 2.3: Weight Profile vs. BMI
Body-Weight Assessment Example
Your Waist-to-Hip Ratio is Critical
But What is Your Realistic Weight?
Time to Set Goals
Try to Be More Active Every Day
How Many Calories Do You Burn?
Calories Burned Example
Types of Exercise
Select the Right Exercise
Aerobic Exercise: How Hard?
Aerobic Exercise: Target-Training Zone
Aerobic Exercise: A Great Walking Program
Table 3.2: Walking Program for Beginners
Get a Pedometer and Step Out
Aerobic Exercise: Jogging Program
Table 3.3: Jogging Program for Beginners
You Need a Strength-Building Program
Here are More Strengthening Exercises
Still More Exercises
What if You Miss a Session?
Risks and Possible Problems
How to Avoid Injury
Keep an Exercise Log
An Effective Low-Cost Exercise Program
Workout to Control Your Weight & Stay Healthy
Table 3.4: Sample Exercise Log
What are Nutrients, Micronutrients and Phytonutrients?
Complete & Incomplete Proteins
You Need Carbs
Glycemic Index Defined
Glycemic Load Has More Meaning
Table 4.1: Glycemic Rank of Common Foods
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
Take a Vitamin/Mineral Supplement
Advice Especially for Seniors
Calories and More 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
You Need Fiber
Water, Water Everywhere
Use Salt in Moderation
Go Easy on Sugar
Common-Sense Nutrition
Slow Down - Eat Slowly
5. WEIGHT CONTROL
Conservation of Energy in Human Beings
Your Total Energy Requirements
Figure 5.1: Forms of Energy Taken In and Expended by the Human Body
Basal Metabolic Energy
Activity Energy & Activity Levels
You Generate Heat When You Eat
6. WEIGHT LOSS
A Weight LossProgram for Women
Why are People Overweight orObese?
Figure 6.1: Human Body Types
When Does Weight Change Occur?
What About Counting Carbohydrates?
What About Counting Weight Watchers’ Points?
Weight Loss Diets
What Makes a Good Weight-Loss Diet?
Weight Loss Math
Weight Loss Prediction Tables
Weight Loss Prediction Example
Table 6.1: Selecting the Correct Weight Loss Prediction Table
What if Your Exact Weight Isn’t In the Table?
Your Daily Diet Calories Can Vary
Weight Maintenance
Weight Maintenance Example
Your Weight Loss Rate Will Decrease in Time
Table 6.8: Weight Maintenance Calories for Women
Weight Variations Due to Water
The Dreaded Weight Loss Plateau
Weight Loss Plateau Example
Weight Loss Maxims
Set Meals Make Calorie Control Easy
Weight Loss Eating Plan Example
Table 7.1: Sample Weight Loss Eating Plan
Table 7.2: Sample Weight Loss Eating Plan Worksheet
Exchanging & Substituting Foods
Table 7.3: Eating Pattern for 900 Calorie Balanced Diets
Take Two Nights Off
Frozen Dinners Once a Week
Eating Out
30-Day Quick Diet Information
Important Notes Applicable to 30-Day Diets
Day 1 – 1,500 Calorie Meal Plan
DAY 1 – 1,500 Calorie Meal Plan
Day 2 – 1,500 Calorie Meal Plan
DAY 2 – 1,500 Calorie Meal Plan
Day 3 – 1,500 Calorie Meal Plan
DAY 3 – 1,500 Calorie Meal Plan
Day 4 – 1,500 Calorie Meal Plan
DAY 4 – 1,500 Calorie Meal Plan
Day 5 – 1,500 Calorie Meal Plan
DAY 5 – 1,500 Calorie Meal Plan
Day 6 – 1,500 Calorie Meal Plan
DAY 6 – 1,500 Calorie Meal Plan
Day 7 – 1,500 Calorie Meal Plan
DAY 7 – 1,500 Calorie Meal Plan
Day 8 – 1,500 Calorie Meal Plan
DAY 8 – 1,500 Calorie Meal Plan
Day 9 – 1,500 Calorie Meal Plan
DAY 9 – 1,500 Calorie Meal Plan
Day 10 – 1,500 Calorie Meal Plan
DAY 10 – 1,500 Calorie Meal Plan
Day 11 – 1,500 Calorie Meal Plan
DAY 11 – 1,500 Calorie Meal Plan
Day 12 – 1,500 Calorie Meal Plan
DAY 12 – 1,500 Calorie Meal Plan
Day 13 – 1,500 Calorie Meal Plan
DAY 13 – 1,500 Calorie Meal Plan
Day 14 – 1,500 Calorie Meal Plan
DAY 14 – 1,500 Calorie Meal Plan
Day 15 – 1,500 Calorie Meal Plan
DAY 15 – 1,500 Calorie Meal Plan
Day 16 – 1,500 Calorie Meal Plan
DAY 16 – 1,500 Calorie Meal Plan
Day 17 – 1,500 Calorie Meal Plan
DAY 17 – 1,500 Calorie Meal Plan
Day 18 – 1,500 Calorie Meal Plan
DAY 18 – 1,500 Calorie Meal Plan
Day 19 – 1,500 Calorie Meal Plan
DAY 19 – 1,500 Calorie Meal Plan
Day 20 – 1,500 Calorie Meal Plan
DAY 20 – 1,500 Calorie Meal Plan
Day 21 – 1,500 Calorie Meal Plan
DAY 21 – 1,500 Calorie Meal Plan
Day 22 – 1,500 Calorie Meal Plan
DAY 22 – 1,500 Calorie Meal Plan
Day 23 – 1,500 Calorie Meal Plan
DAY 23 – 1,500 Calorie Meal Plan
Day 24 – 1,500 Calorie Meal Plan
DAY 24 – 1,500 Calorie Meal Plan
Day 25 – 1,500 Calorie Meal Plan
DAY 25 – 1,500 Calorie Meal Plan
Day 26 – 1,500 Calorie Meal Plan
DAY 26 – 1,500 Calorie Meal Plan
Day 27 – 1,500 Calorie Meal Plan
DAY 27 – 1,500 Calorie Meal Plan
Day 28 – 1,500 Calorie Meal Plan
DAY 28 – 1,500 Calorie Meal Plan
Day 29 – 1,500 Calorie Meal Plan
DAY 29 – 1,500 Calorie Meal Plan
Day 30 – 1,500 Calorie Meal Plan
DAY 30 – 1,500 Calorie Meal Plan
Day 1 – 1,200 Calorie Meal Plan
DAY 1 – 1,200 Calorie Meal Plan
Day 2 – 1,200 Calorie Meal Plan
DAY 2 – 1,200 Calorie Meal Plan
Day 3 – 1,200 Calorie Meal Plan
DAY 3 – 1,200 Calorie Meal Plan
Day 4 – 1,200 Calorie Meal Plan
DAY 4 – 1,200 Calorie Meal Plan
Day 5 – 1,200 Calorie Meal Plan
DAY 5 – 1,200 Calorie Meal Plan
Day 6 – 1,200 Calorie Meal Plan
DAY 6 – 1,200 Calorie Meal Plan
Day 7 – 1,200 Calorie Meal Plan
DAY 7 – 1,200 Calorie Meal Plan
Day 8 – 1,200 Calorie Meal Plan
DAY 8 – 1,200 Calorie Meal Plan
Day 9 – 1,200 Calorie Meal Plan
DAY 9 – 1,200 Calorie Meal Plan
Day 10 – 1,200 Calorie Meal Plan
DAY 10 – 1,200 Calorie Meal Plan
Day 11 – 1,200 Calorie Meal Plan
DAY 11 – 1,200 Calorie Meal Plan
Day 12 – 1,200 Calorie Meal Plan
DAY 12 – 1,200 Calorie Meal Plan
Day 13 – 1,200 Calorie Meal Plan
DAY 13 – 1,200 Calorie Meal Plan
Day 14 – 1,200 Calorie Meal Plan
DAY 14 – 1,200 Calorie Meal Plan
Day 15 – 1,200 Calorie Meal Plan
DAY 15 – 1,200 Calorie Meal Plan
Day 16 – 1,200 Calorie Meal Plan
DAY 16 – 1,200 Calorie Meal Plan
Day 17 – 1,200 Calorie Meal Plan
DAY 17 – 1,200 Calorie Meal Plan
Day 18 – 1,200 Calorie Meal Plan
DAY 18 – 1,200 Calorie Meal Plan
Day 19 – 1,200 Calorie Meal Plan
DAY 19 – 1,200 Calorie Meal Plan
Day 20 – 1,200 Calorie Meal Plan
DAY 20 – 1,200 Calorie Meal Plan
Day 21 – 1,200 Calorie Meal Plan
DAY 21 – 1,200 Calorie Meal Plan
Day 22 – 1,200 Calorie Meal Plan
DAY 22 – 1,200 Calorie Meal Plan
Day 23 – 1,200 Calorie Meal Plan
DAY 23 – 1,200 Calorie Meal Plan
Day 24 – 1,200 Calorie Meal Plan
DAY 24 – 1,200 Calorie Meal Plan
Day 25 – 1,200 Calorie Meal Plan
DAY 25 – 1,200 Calorie Meal Plan
Day 26 – 1,200 Calorie Meal Plan
DAY 26 – 1,200 Calorie Meal Plan
Day 27 – 1,200 Calorie Meal Plan
DAY 27 – 1,200 Calorie Meal Plan
Day 28 – 1,200 Calorie Meal Plan
DAY 28 – 1,200 Calorie Meal Plan
Day 29 – 1,200 Calorie Meal Plan
DAY 29 – 1,200 Calorie Meal Plan
Day 30 – 1,200 Calorie Meal Plan
DAY 30 – 1,200 Calorie Meal Plan
Recipes and Diet Tips of the Day
Day 1 – Recipe & Diet Tip
Day 2 – Recipe & Diet Tip
Day 3 – Recipe & Diet Tip
Day 4 – Recipe & Diet Tip
Day 5 – Recipe & Diet Tip
Day 6 – Recipe& Diet Tip
Day 7 – Recipe & Diet Tip
Day 8 – Recipe & Diet Tip
Day 9 – Recipe & Diet Tip
Day 10 – Recipe & Diet Tip
Day 11 – Recipe & Diet Tip
Day 12 – Recipe & Diet Tip
Day 13 – Recipe & Diet Tip
Day 14 – Recipe & Diet Tip
Day 15 – Recipe & Diet Tip
Day 16 – Recipe & Diet Tip
Day 17 – Recipe & Diet Tip
Day 18 – Recipe & Diet Tip
Day 19 – Recipe & Diet Tip
Day 20 – Recipe & Diet Tip
Day 21 – Recipe & Diet Tip
Day 22 – Recipe & Diet Tip
Day 23 – Recipe & Diet Tip
Day 24 – Recipe & Diet Tip
Day 25 – Recipe & Diet Tip
Day 26 – Recipe & Diet Tip
Day 28 – Recipe & Diet Tip
Day 29 – Recipe & Diet Tip
Day 30 – Recipe & Diet Tip
Exchanging Foods
Simple is Better
Get a Good Cookbook & a CalorieReference
Learn to Estimate Portion Sizes
Handle Occasional Overeating by Compensating
Keep a Log of What You Eat
Table 7.1: Sample Daily Food Log
Calorie Control with a Technology Assist
How to Handle Special Situations
To Check Progress: Graph Your Weight Loss
Can You Target Weight Loss?
Losing Belly Fat
Last On First Off
Words of Caution
Don’t Give Up!
Appendix A: Approximate Calorie Values
BIBLIOGRAPHY
The Authors

Share & Embed

More from this user

Previous Next

Add a Comment

weezy123left a comment

Over the past two months I've lost a ton of weight using this book. And Iv'e learned a lot too!

06 / 10 / 2010

Documents

People

Share & Embed