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Features of a Good Weight-Loss Diet

Body Mass Index (BMI)

When Does Weight Change Occur?

Weight Loss Math

Your Daily Calorie (kcal) Needs

Calorie (kcal) Chart for 1000 Foods!!

Your Body Fat Percentage

Your Max Waist Size for Health

Weight Loss Pills

Valuable Weight Control Links

Illustration of facets of weight control

Features of a Good weight-Loss Diet

When you decide to lose weight, choosing the right weight-loss diet is crucial. This article describes what to look for and how to select an effective, healthy diet. Click here to read the entire article.

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Body Mass Index (BMI)

BMI is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years. The simple tools below will calculate your BMI (using either U.S. or metric units) and tell you your "weight status" according to standards published by American Journal of Clinical Nutrition.

BMI Calculator (U.S. Units)

Weight: *(lbs)

*Height: *(ft)* *(in)

Your BMI:

BMI Calculator (Metric Units)

Weight: *(kgs)

Height: *(cm)

Your BMI:

What Does BMI Value Mean?

  • Under weight = 18.5 or less
  • Normal weight = 18.5 to 24.9
  • Over weight = 25 to 29.9
  • Obese = 30 to 39.9
  • Extremely Obese = 40 or more
  • *****

    Note, that this is only one of many ways to assess your weight. If you have any concerns about your weight, please discuss them with your physician, who can address your specific situation.

    Day 6 - Grandma's Pizza
    Day 6 meal from 30-Day Quick Diet eBook
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    Day 31 - Grilled Sea Bass
    Day 31 meal from 90-Day Smart Diet eBook
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    Day 70 - Baked Cod
    Day 70 meal from 90-Day Smart Diet eBook
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    All photos © 2011 NoPaperPress.com CC-BY-ND (Photos may be shared but not modified - attribution required.)


    When Does Weight Change Occur?

    Balance scale depicting energy deficit (imbalance) leads to weight loss We lose weight when the energy we expend in daily living is greater than the energy we get from the food we eat. When this deficit condition (energy imbalance) exists, our body gets the extra energy it needs by "burning" body weight - mainly fat - and using the energy stored in the fat. The result of this process is we lose weight as our body burns the fat it needs to return to an energy balance, or equilibrium. Weight gain can be explained by applying the converse of this reasoning.

    Because body weight is only lost or gained when there is an energy imbalance, we do not experience a weight change when the energy value of the food we consume equals the amount of energy we expend in day-to-day living. This point of energy balance represents the amount of energy required to maintain our body weight. Since the Calorie (kcal) is the measure of energy, this balance point is often referred to as the Weight Maintenance Calorie (kcal) level.


    Weight Loss Math

    Old-fashioned math slate Weight control researchers have long known that to lose one pound of body weight requires that we eat 3500 Calories less than we burn, creating what's called a calorie deficit. Thus, if a person's total calorie deficit over time is known, their weight loss over time can be calculated. For example, assume a man expends about 2500 Calories in day-to-day living. (In other words, if this man eats about 2500 Calories per day he will neither gain nor lose weight.) If he goes on a 1500 Calorie per day reducing diet, his daily deficit would be 2500 - 1500 = 1000 Calories. In one week his deficit would be 1000 Calories per day x 7 days = 7000 Calories, and he should lose 7000/3500, or two pounds. (Note that the same math and logic can be used when weight is expressed in kg. In this case it takes a kcal deficit of 7700 kcal to lose one kilo of body weight.)

    This computation technique, however useful, is somewhat crude. Primarily because the preceding calculation does not account for a very important scientific fact: As we lose weight we actually need fewer calories to maintain our lower weight. As a result, if a dieter's calorie intake remains constant over some period of time, their calorie deficit will decrease during their diet and the rate at which they lose weight will also decrease with time. And this effect becomes increasingly important with longer duration diets and when more weight is lost.

    Only the Weight Loss Prediction tables in Weight Control and Total Fitness, (both available in U.S., metric and U.K. ediditions and published by NoPaperPress.com) account for this phenomenon. The following Weight Loss Prediction table is one of many found in Weight Control - U.S. Edition.

    (Note that the numbers in the highlighted box in the table below are the time in days for a 160 lb woman to lose 20 lbs depending on the number of calories she eats.)

    Weight Loss Prediction table from Weight Control - U.S. Edition eBook

    Your Daily Calorie (kcal) Needs

    Your daily calorie needs (also called Weight Maintenance Calorie level) in simplified terms is the sum of your basal metabolic energy (also referred to as basal metabolic rate or BMR) and your Activity Energy.

    Basal Metabolic Rate (BMR)

    Your BMR refers to the energy your body expends performing involuntary functions such as cirulating blood, breathing, glandular activity, contraction of the intestines, etc. All these processes require energy. Test data show that the BMR depends on gender, age, height and weight.

    Activity Energy & Activity Levels

    Your activiy level depends on how physically active you are. This leads to the amount of energy you expend over and above your basal energy.

    Use the following calculators to determine your BMR, estimate your Activity Level and then find your Total Daily Calorie (kcal) Needs, that is your Weight Maintenance Needs.


    BMR Calculator


    U.S. or Metric units
    (click one) U.S. Metric
    (click one) Female Male
    : Height (in or cm)
    : Weight (lbs or kgs)
    : Age (years)


    BMR:
    Does your BMR change?

    As we grow older, our BMR steadily decreases. In youth, BMR is higher, and as we age we have less lean body mass - slowing the BMR. The more lean tissue on the body, the higher the BMR, the more fatty body tissue, the lower the BMR. The good news is that an individual can raise their basal metabolic rate by undertaking regular strength and cardio exercise!

    This calculator should be used only as a general guideline. The numbers are approximations, and the calories you need may be slightly more or slightly less.


    Activity Level & Daily Calorie (kcal) Needs


    Enter BMR (from BMR Calculator above):
    Sedentary (little or no exercise)
    Lightly active (light exercise/sports 1-3 days/wk)
    Moderately active (moderate exercise 3-5 days/wk)
    Very active hard exercise/sports 6-7 days a wk)
    Extra active hard exercise/sports & physical job)

    Daily Calorie (kcal) Needs:
    Again note that these values are approximations. For a more accurate indication of your daily calorie needs see either Weight Control or Total Fitness, eBooks by NoPaperPress that contain comprehensive Weight Maintenance Calorie (kcal) tables. (Presenting the data in tables allows you to see at a glance the affect of gender, age, activity level and particularly body weight on your weight maintenance calorie needs.)

    Calorie (kcal) Chart for 1000 Foods!!

    The U.S. Department of Agriculture has been compiling and analyzing data concerning the nutritive value of foods for more than 100 years. During this time, the agency has published a number of authoritative documents summarizing the latest nutritive findings.

    Click here to access a comprehensive, 30-page chart listing in alphabetic order the calorie (kcal) content of more than a thousand foods. (This calorie chart is a slightly reformatted version of one developed by the U.S. Department of Agriculture.)

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    Your Body Fat Percentage

    Exercise physiologists consider your body fat compared to your total body weight, called your body fat percentage, a critical measure of fitness and much more important than the weight you measure on a bathroom scale. A reasonably accurate body fat percentage formula for men and women has been devised. For men only two body girth measurements are required (neck and waist circumference); whereas for women three are required (neck, waist and hip circumference).

    This article discusses Body Fat Percentage for Women and contains a table that women can use to evaluate their percent body fat. The article was written by Vincent Antonetti, Ph.D. and is from the eBook Professional Weight Control for Women - U.S. Edition, published by NoPaperPress.

    Click here to read the entire article.

    Your Max Waist Size for Health

    The waist size beyond which a woman has increased health risk is referred to as her maximum waist size. The Centers for Disease Control and Prevention (CDC) has found that women with large waists are more susceptible to major diseases such as diabetes, cardiovascular disorders and ovarian cancers. This article presents a unique table that allows women to determine their max waist size based on three body measurements (their neck, waist and hip circumference).

    This article is from the eBook Professional Weight Control for Women - U.S. Edition, published by NoPaperPress.

    Click here to read the entire article.

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    Weight Loss Pills

    Weight loss pills fall into either of two categories: Prescription Weight Loss Pills or Over-the-counter Weight Loss pills.

    Prescription Weight Loss Pills act as either appetite suppressants or lipase inhibitors (fat blockers). Keep in mind that these prescription diet pills are not a cure-all. In fact physicians will urge you to combine these medications with a proper diet and moderate exercise in order to lose and then maintain your weight successfully over the long term.

    Over-the-Counter Weight Loss Pills are available online, at your drugstore, supermarket and health food store. For dieters the promise of quick and effortless weight loss is difficult to resist. But do they work and are they safe?? Click here to read the entire article.

    Breaking News: Recently, the United States Food and Drug Administration (FDA) warned dieters and body builders to stop using Hydroxycut, a widely-sold supplement associated with cases of serious liver damage and at least one death. Click here to read the entire article.

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    Valuable Weight Control Links

    The Weight-Control Information Network provides the general public, health professionals, the media, and Congress with up-to-date, science-based information on weight control, obesity, physical activity, and related nutritional issues.

    The Healthy Weight Forum is a peer education based forum offering support, motivation, recipes and fellowship for those interested in reaching and maintaining a healthy weight.

    Nutrition.gov Weight Management Provides up-to-date, science-based information on weight control, obesity, physical activity, and related nutritional issues.

    The American Obesity Association is the only obesity organization focused on changing public policy and perceptions about obesity. News, articles, providers and advocacy.

    The American Heart Association Informing the public about misleading weight-loss claims and fad diets that can undermine good health. Better lifestyle habits help reduce your risk for heart attack.

    Harvard School of Public Health/Healthy Weight provide timely information on diet and nutrition for clinicians, allied health professionals, and the public.

    We Can! (Ways to Enhance Children's Activity & Nutrition) is a national education program designed for parents and caregivers to help children 8-13 years old stay at a healthy weight.


    Chart showing factors that lead to overweight

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