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Table Of Contents

LIST OF TABLES
LIST OF FIGURES
1. INTRODUCTORY THOUGHTS
Knowledge is Required to Succeed
What’s InThis eBook
2. FITNESS ASSESSMENT
Cardio Self-Assessment
Flexibility Assessment
Table 2.3: Strength Assessment: Push-up Performance
Table 2.4: Strength Assessment: Squat-Test Performance
Weight vs. HeightCharts
Table 3.1: Weight (kg) vs. Height (cm) for Women
BMI-Based Weight vs. Height
Optimum Waist Size
Table 3.10: Optimum Waist for Women Ages 20 to 40
Table 3.11: Optimum Waist for Women Ages 41 to 60
Table 3.12: Optimum Waist for Women Ages 61 to 80
4. EXERCISE FOR WEIGHT CONTROL
How Many CaloriesDoes Exercise Burn?
Calories Burned Example
Table 4.1: kcalories Expended per Hour for Different Activities
Types of Exercise
Select the RightExercise
Cardio Exercise: How Hard?
Cardio Exercise: Target-Training Zone
Cardio Exercise: Intensity-Level Guidelines
Cardio Exercise: Walking Program
Table 4.2: Walking Program for Beginners
Using a Pedometer
Cardio Exercise: Jogging Program
Table 4.3: Jogging Program for Beginners
Strength-Building Programs
More Strengthening Exercises
Still MoreExercises
Exercising in Hot Weather
Table 4.6: Health Risks vs. Hot Weather Conditions (Heat Index)
Table 4.7: Heat Index for Various Temperature-Humidity Combinations
Exercising in Cold Weather
Table 4.8: Wind-Chill Temperature vs. Air Temperature & Wind Speed
Table 4.9: Frostbite Risk vs. Wind-Chill Temperature
Risks and Possible Problems
Avoiding Injury
Keep an Exercise Log
An Effective Low-Cost Exercise Program
Workout toControl Weight & Stay Healthy
5. NUTRITION FOR WEIGHT CONTROL
Nutrients, Micronutrients and Phytonutrients
Complete & IncompleteProteins
We Need Carbs
Glycemic LoadHas More Meaning
Table 5.1: Glycemic Rank of Common Foods
Cholesterol and Triglyceride Levels
The Skinny onFat
Table 5.2: Fats in Foods
Vitamins and Minerals
Table 5.3: Vitamins - Recommended Dietary Allowances (RDA) for Women
Table 5.4: Minerals - Recommended Dietary Allowances (RDA) for Women
Phytonutrients: From Plants
Basic Food Groups
Vitamin/Mineral Supplements
Advice for Seniors
Kilocalories, Kilocalories
Table 5.5: kcalorie Rank (per ounce) of Basic Foods
Table 5.6: kcalorie Rank (per ounce) of Common Foods
Estimatingthe Caloric Content of a Meal
We Need Fiber
Drink Plenty of Water
UseSalt Sparingly
Not Too MuchSugar
Common-Sense Nutrition
Eat Slowly
6. WEIGHT MANAGEMENT
Conservation of Energy
Our Total EnergyRequirements
Figure 6.1: Forms of Energy Taken In and Expended by the Human Body
Basal Metabolic Energy
Activity Energy & Activity Levels
7. WEIGHT LOSS
The Weight Control Program
Figure 7.1: Human Body Types
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
How to Use theWeight Loss Prediction Tables
Table 7.1: Index of 24 Weight Loss Prediction Tables for Women
Weight Loss PredictionExample
Table 7.2: Portion of Table A.1 Used to Illustrate Example 7.1
What if anExact Weight Isn’t In the Table?
Daily Diet Calories Can Vary
Weight Loss Rate Decreases Over Time
Table 7.3: Number of Days to Lose Weight Increases
Weight Variations Due toWater
TheDreaded Weight Loss Plateau
Weight Loss Plateau Example
Weight Loss Maxims
Planning Weight Loss Eating Patterns
Set Meals Make Calorie Control Easy
Weight Loss Eating Plan Example
Table 7.4: Sample Weight Loss Eating Plan
Pre-Planned Diets: 900, 1200, 1500 & 1800kcalories
HelpfulDiet Strategies
Exchanging Foods
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 7.10: Sample Daily Food Log
Is a Weekly Calorie Plan Better?
How to Handle Special Situations
Check Progress: Graph Weight Loss
LosingBelly Fat
Last On First Off
Wordsof Caution
Don’t Give Up!
8. WEIGHT MAINTENANCE
The Weight Maintenance Program
Why Most People Regain Lost Weight
Selecting the Correct Weight Maintenance Calorie Table
Table 8.1: Index of the 6 Weight Maintenance kcalorie Tables for Women
Weight Control is a Life-LongStruggle
Planning Maintenance Eating Patterns
Maintenance Eating Plan Example
Table 8.3: Sample Maintenance Eating Plan
Table 8.4: Sample Maintenance Eating Plan Spreadsheet
UseMini Diets to Maintain Weight Loss
APPENDIX A
Table AA: Index of the 24Weight Loss Prediction Tables for Women
APPENDIX B
Table BB: Index of the 6 Weight Maintenance Calorie Tables for Women
BIBLIOGRAPHY
P. 1
Professional Weight Control for Women - Metric Edition

Professional Weight Control for Women - Metric Edition

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Published by NoPaperPress

Written for health-care practioners (but great for anyone who wants to lose weight). Help your female clients lose weight and then maintain their weight. Strong chapters on exercise and nutrition. 172 pages, metric units.

Written for health-care practioners (but great for anyone who wants to lose weight). Help your female clients lose weight and then maintain their weight. Strong chapters on exercise and nutrition. 172 pages, metric units.

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Published by: NoPaperPress on Oct 14, 2011
Copyright:Traditional Copyright: All rights reserved
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