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Table Of Contents

1. INTRODUCTORY THOUGHTS
Knowledge is Required toSucceed
2. BEFORE YOU START
Begin with a MedicalExam
Body-Fat Percentage
Table 2.2: Percent Body Fat for Men
Body-Mass Index (BMI)
Your “Best Weight”
Body-Weight Assessment Example
But What is Your Realistic Weight?
Are You Eating Sensibly?
NowSet Goals
3. EXERCISE FOR WEIGHT CONTROL
Be More ActiveEvery Day
How Many Calories Do You Burn?
Calories Burned Example
Table 3.1: Calories Expended per Hour for Different Activities
Types of Exercise
Select the Right Exercise
Aerobic Exercise: How Hard?
Aerobic Exercise: Target-Training Zone
Aerobic Exercise: Walking Program
Table 3.2: Walking Program for Beginners
Get a Pedometer and Step Out
Aerobic Exercise: Jogging Program
Strength-Building Programs
More Strengthening Exercises
Still MoreExercises
If You Miss a Session
Risks and PossibleProblems
Avoiding Injury
Keep an Exercise Log
An Effective Low-Cost Exercise Program
Table 3.4: Sample Exercise Log
Workout to Control Your Weight& Stay Healthy
4. NUTRITION FOR WEIGHT CONTROL
What areNutrients, 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
Vitamin/Mineral Supplements
Advice for Seniors
Calories, Calories
Table 4.7: Calorie Rank (per ounce) of Common Foods
Estimating the CaloricContent of a Meal
You Need Fiber
Water, Water Everywhere
Use Salt Sparingly
Not Too Much Sugar
Common-Sense Nutrition
Eat Slowly
5. WEIGHT MANAGEMENT
Conservation of Energy
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
The Total Weight Loss Program
Why Are People Overweight or Obese?
Figure 6.1: Human Body Types
When Does Weight Change Occur?
What About Counting Carbohydrates?
What About Counting Weight Watchers’ Points?
Weight LossDiets
What Makes a Good Weight-Loss Diet?
Weight LossMath
Weight Loss Prediction Tables
Selecting the Correct Weight Loss Prediction Table
How to Use the Weight Loss Prediction Tables
Table 6.1: Index of 36 Weight Loss Prediction Tables for Men
Table 6.3: Portion of Table B.1 Used to Illustrate Example 6.1
What if Your Exact Weight Isn’tIn the Table?
Your Daily Diet Calories Can Vary
Your Weight Loss Rate Will Decrease in Time
Figure 6.2: Number of Days to Lose the Next 10 Pounds Increases
Weight Variations Due to Water
TheDreaded Weight Loss Plateau
Weight LossMaxims
Planning Weight Loss Eating Patterns
Set Meals Make Calorie Control Easy
Weight Loss Eating Plan Example
Table 6.4: Sample Weight Loss Eating Plan
Table 6.5: Sample Weight Loss Eating Plan Worksheet
Helpful Diet Strategies
Exchanging Foods
Simple is Better
Get a Good Cookbook &a Calorie Reference
Estimating Portion Sizes
Handle Occasional Overeating by Compensating
Keep a Log of What You Eat
Calorie Control with a Technology Assist
Table 6.10: Sample Daily Food Log
Is a Weekly Calorie Plan Better for You?
How to Handle SpecialSituations
Check Progress: Graph Your Weight Loss
Can YouTarget Weight Loss?
Losing Belly Fat
Last On First Off
Words of Caution
Don’t Give Up!
Why DoMost People Regain Lost Weight?
Selecting the Correct Weight Maintenance Calorie Table
Table 7.1: Index of the 9Weight Maintenance Calorie Tables for Men
How to Use the Weight Maintenance Calorie Tables
Weight Control is a Life-Long Struggle
Planning Weight Maintenance Eating Patterns
Maintenance Eating Plan Example
Table 7.3: Sample Maintenance Eating Plan
Table 7.4: Sample Maintenance Eating Plan Worksheet
Use Mini Diets to Maintain Weight Loss
Summarize Your Nutritional Needs
8. LIFE-LONG WEIGHT CONTROL
Set Goals, Have a Plan & Keep a Log
The Keys to Life-Long Weight Control
Table 8.1: Sample All-In-One Fitness Log for Tuesday 07/11/06
It’s Up To You - Make It Happen!
APPENDIX A
Table AA: Index of the 36 Weight Loss Prediction Tablesfor Men
APPENDIX B
Table BB: Index of the 24 Weight Loss Prediction Tables for Women
APPENDIX C
Table CC: Index of the 9 Weight Maintenance Calorie Tables for Men
APPENDIX D
Table DD: Index of the 6 Weight Maintenance Calorie Tablesfor Women
BIBLIOGRAPHY
P. 1
Weight Control - U.S. Edition

Weight Control - U.S. Edition

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Published by NoPaperPress LLC

Award-winning guide to successful weight loss and life-long weight maintenance - with strong chapters on exercise and nutrition. U.S. units, 213 page eBook.

Award-winning guide to successful weight loss and life-long weight maintenance - with strong chapters on exercise and nutrition. U.S. units, 213 page eBook.

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Published by: NoPaperPress LLC on May 05, 2011
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