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♦ A Sensible Weight-Control Guide ♦
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- LOSE WEIGHT and KEEP IT OFF!
- Ideal for both Men and Women
- Safe, Natural, Effective and Easy-to-Use
- 213 pages Loaded with Diet Strategies, Tips and Guidance - no Gimmicks
- Unique Weight Loss Prediction and Weight Maintenance Tables
- Easy-to-use Pre-planned 900 Calorie, 1,200 Calorie and 1,500 Calorie Diets
- Comprehensive Exercise and Nutrition chapters
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Readers outside the United States may prefer: Total Weight Control - Metric Edition eBook
Excerpt from Chapter 6: WEIGHT LOSS
 People on any reducing diet want to know how much weight they will lose and how fast. Among the unique aspects of this book, are the Weight Loss Prediction Tables. Scientists have long known that weight loss depends not only on your caloric intake and how active you are, but also on your age, gender, height, weight and the duration of your diet. Total Weight Control - U.S. Edition contains a set of Weight Loss Prediction Tables, not found in any other book, that take all these parameters into account.
How To Use The Weight Loss Prediction Tables
Courtney is 27 years old, 5' 3" and 160 lbs. She has a sedentary job as a computer programmer and spends most of her free time reading or watching TV. How long will it take her to lose 20 lbs?
From the Weight Loss Prediction Tables in Total Weight Control - U.S. Edition, based on her age, gender, height, weight and activity level, she would select the table shown below. First she scans the far left of the table and locates her desired weight loss of 20 lbs. From this number she would run her finger horizontally (to the right) until it intersects the vertical column headed by her present weight of 160 lbs. The four numbers at the intersection are time in days it will take her to lose 20 lbs - depending on the number of diet calories she consumes. To lose 20 lbs, her calorie intake options are: 900 Calories for 55 days.12
1200 Calories for 70 days.1
1500 Calories for 96 days.1
1800 Calories for 154 days. Which alternative should she choose? How much time could she save if she increasing her activity level? After losing weight, how many food calories should she eat to keep the weight off? All this and much more is in Total Weight Control - U.S. Edition.
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Excerpt from the conclusion of Chapter 3: EXERCISE FOR WEIGHT CONTROL
Want an effective, low-cost exercise program? If your goal is to control your weight, improve your general health and fitness, try walking every day, combined with two nonconsecutive days of strength training. As discussed previously, walking is an exercise that you can do anywhere, that you can do outdoors or indoors, that requires no special equipment other than a good well-fitting pair of walking shoes, and an exercise that you can do well into your old age. Walking does have a downside. Because it is a relatively low-intensity exercise, to get a good workout you have to spend more time walking compared to most high-intensity exercises.
As good as walking is it does not build upper-body strength. Strengthening exercises also add lean body tissue, i.e., muscle, which increases your basal metabolic rate and helps in your battle to control your weight. For a good low cost strength-building option, try working out at home – with dumbbells. Your workout will take less time because you don’t have to drive back and forth to a fitness facility and of course working out at home is definitely less expensive than joining a health club.
In short, a comprehensive walking program and workout at home with dumbbells can be the foundation of a total-body workout that can lead to a lifetime of fitness and good health.
Workout to Control Your Weight & Stay Healthy
 If your goal is a chiseled body with washboard abs and the endurance and strength of a triathlon athlete, you’re reading the wrong book. Sure the aerobic and strength routines outlined here will help you get in shape, control your weight and get somewhat stronger – but your body is not going to be transformed into the physique of a world-class athlete.
This chapter is about how you should workout to control your weight, feel good and stay healthy. And you’re not going to get fit just because you join a fancy health club with lots of high-tech equipment – if you only workout once or twice a week, or every other week. Joining a health club is great – if you use it consistently.
The words that describe our kind of workout are consistent, determined, steady, persistent, dogged, unswerving, gritty, single-minded. Get the point? In our kind of workout, you decide to workout at least five days a week; that an aerobic exercise will form the core of your workout, and that you will incorporate some strengthening exercises two days a week.
After that, it doesn’t matter exactly what exercises you choose, what equipment you use, or what facility you use. These are secondary factors. What matters most is that you exercise consistently. To improve muscle tone and overall fitness, feel good and stay healthy, you should exercise at least five days per week, day after day, week after week, year after year – for as long as you are physically able. Remember the key words: consistent, determined, steady, persistent, dogged, unswerving, gritty, single-minded. Consistent!Of course, there’s a bit more involved. To control your weight, feel good and stay healthy, you must also eat properly. That’s next in Chapter 4 - NUTRITION FOR WEIGHT CONTROL.
Excerpt from Chapter 4: NUTRITION for WEIGHT CONTROLPortion of the section: "Vitamins and Minerals"
 The following is a listing of vitamins and minerals complete with a brief discussion of their function in your body, what foods supply the particular micronutrient, and the Recommended Dietary Allowance (RDA) - which is a reference number developed by the United States Food and Drug Administration to help consumers determine how much of a specific micronutrient a food contains. A summary of the RDAs for vitamins is presented in Table 5.3 (below). (The equivalent table for minerals is not shown in this excerpt.) Notice that RDAs are frequently gender and age dependent, and pregnant and nursing women most often have special micronutrient needs. Because of the rapid expansion of scientific knowledge regarding the role of micronutrients in human health, the U.S. Food and Drug Administration, in partnership with Health Canada, periodically assesses and updates the recommended Daily Values. The following contains the recommended RDAs as of April 2006 for the vitamins and minerals discussed.
 Vitamin A is a collection of fat-soluble compounds that play an important role in vision, bone growth, reproduction, cell division, and help prevent or fight off infections. Vitamin A also promotes healthy surface linings of the eyes, respiratory, urinary, and intestinal tracts, and also helps maintain the integrity of skin and mucous membranes. Using the long-established International Unit (IU) measure for the recommended dietary allowance (RDA), adult men and women need 3,000 and 2,330 IU (as retinol) per day respectively. However, the new RDA measure for vitamin A is the microgram (mcg), which translates for men and women as 900 and 700 mcg per day. Foods rich in vitamin A are orange-colored vegetables such as carrots, sweet potatoes and pumpkin; dark-green-leafy vegetables like spinach, collards and romaine lettuce; and orange-colored fruits such as mango, cantaloupe and apricots; and red peppers and tomatoes. One medium-size carrot supplies approximately 270 percent of your RDA.
 Vitamin D
is a fat-soluble vitamin. Briefly, vitamin D is important in assisting the absorption of calcium, in forming strong bones and teeth and preventing deficiency diseases such as rickets and osteomalacia. For most adults, an adequate intake of vitamin D is 200 to 600 IU (which is equivalent to 5 to 15 mcg per day). In addition, your body can make vitamin D after exposure to sunshine. Good food sources include salt-water fish such as herring, salmon, sardines and fish-liver oils, as well as fortified milk and cereals. Small quantities are also found in egg yokes, veal and beef. An eight-ounce glass of fortified milk supplies about 25 percent of your daily needs.
 The remainder of this discusssion of vitamins is continued in Total Weight Control - U.S. Edition which also contains an extensive section on minerals.
| Total Weight Control - U.S. Edition - TABLE of CONTENTS (213 pages) | 1. INTRODUCTORY THOUGHTS
Knowledge Leads to Success (page 14)
2. BEFORE YOU START
Begin with a Medical Exam
Cardio Self Assessment
Take the One-Mile Walking Test
What Should You Weigh?
Body-Weight Assessment
Body-Fat Percentage
Body-Mass Index (BMI)
Your "Best Weight"
Nutrition Assessment
Now Set Goals (page 26)
3. EXERCISE FOR WEIGHT CONTROL
How to Be More Active
How Many Calories Do You Burn?
Calories Burned Example
Select the Right Exercise
Aerobic Exercise: How Hard?
Aerobic Exercise: Target Training Zone
Aerobic Exercise: Walking Program
Get a Pedometer and Step Out
Aerobic Exercise: Jogging Program
Strength Building Programs
Dumbbell Exercises
More Strength Exercises
Still More Exercises
If You Miss a Session
Risks & Possible Problems
Avoiding Injury
An Effective Low-Cost Program
Workout to Feel Good & Stay Healthy
(page 46)
4. NUTRITION FOR WEIGHT CONTROL
What are Nutrients and Phytonutrients?
Complete & Incomplete Proteins
Why You Need Carbs
Glycemic Index Defined
Glycemic Load Has More Meaning
The Skinny on Fat
Cholesterol & Triglyceride Levels
Vitamins & Minerals Clarified
Phytonutrients: Good Stuff from Plants
Guidelines for Healthy Eating
Basic Food Groups
Vitamin & Mineral Supplements
Advice for Seniors
Calories, Calories
Estimating the Calories in a Meal
You need Fiber
Water, Water Everywhere
Use Salt Sparingly
Not Too Much Sugar
Common Sense Nutrition
Eat Slowly (page 76)
5. WEIGHT MANAGEMENT
Conservation of Energy
Your Energy Requirements
Basal Metabolic Energy
Activity Energy & Activity Levels
You Generate Heat When You Eat
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6. WEIGHT LOSS
The Total Weight Control Program
Why Are People Overweight or Obese?
When Does Weight Change Occur?
What About Counting Carbs?
What About Weight Watchers' Points?
Weight Loss Diet Types
What Makes a Good Weight Loss Diet?
Weight Loss Math
Weight Loss Prediction Tables
Select the Correct Weight Loss Prediction Table
How to Use the Weight Loss Prediction Tables
What If Your Weight Isn't in the Table?
Your Daily Calories Can Vary
Why Weight Loss Rate Decreases Over Time
Weight Variations Due to Water
The 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
900, 1200, 1500, 1800 Calorie Diets
Helpful Diet Strategies
Exchanging Foods
Simple is Better
Get a Good Cookbook
Estimating Portion Sizes
Handling Occasional Overeating
Keep a Log of What You Eat
Hi-Tech Calorie Control
Set a Weekly Calorie Goal
Handling Special Situations
Chart Your Weight Loss
Can You Target Weight Loss?
Losing Belly Fat
Last On First Off
Don't Give Up! (page 110)
7. WEIGHT MAINTENANCE
The Total Weight Control Program
Why Do People Regain Lost Weight?
Weight Maintenance Calorie Tables
Weight Maintenance Example
Weight Maintenance is a Life-Long Struggle
Planning Maintenance Eating Patterns
Maintenance Eating Plan Example
Use Mini Diets to Maintain Weight
Summarize Your Nutritional Needs (page 118)
8. LIFE-LONG WEIGHT CONTROL
Set Goals, Plan, Keep a Log
Keys to Life-long Weight Control
Make It Happen! (page 124)
APPENDIX A
Weight Loss Tables for Men
APPENDIX B
Weight Loss Tables for Women
APPENDIX C
Weight Maintenance Tables for Men
APPENDIX D
Weight Maintenance Tables for Women
BIBLIOGRAPHY (page 204) |
| Total Weight Control - U.S. Edition - TABLES and FIGURES
Table 2.1: Your Oxygen Processing Rate vs. Fitness Level
Table 2.2: Percent Body Fat for Men
Table 2.3: Body Mass Index (BMI) vs Height & Weight for Men & Women
Table 2.4: Weight Profile vs. BMI
Table 2.5: Weight Range versus Height for Men
Table 2.6: Weight Range versus Height for Women
Table 3.1: CCalories Expended for Different Activities
Table 3.2: Walking Program for Beginners
Table 3.3: Jogging Program for Beginners
Table 3.4: Sample Exercise Log
Table 4.1: Glycemic Rank of Common Foods
Table 4.2: Fats Found in Foods
Table 4.3: RDA for Selected Vitamins
Table 4.4: RDA for Selected Minerals
Table 4.5: Recommended Portion Sizes for Different Food Groups
Table 4.6: Calorie Rank of Basic Foods
Table 4.7: Calorie Rank of Common Foods
Table 5.1: Lifestyle Activity Levels
Table 6.1: Index of Weight Loss Calories Tables for Men
Table 6.2: Index of Weight Loss Calories Tables for Women
Table 6.3: Portion of Table B.1 in Example 6.1
Table 6.4: Sample Weight Loss Eating Plan
Table 6.5: Sample Weight Loss Eating Plan Worksheet
Table 6.6: 900 Calorie Balanced Diets
Table 6.7: 1200 Calorie Balanced Diets
Table 6.8: 1500 Calorie Balanced Diets
Table 6.9: 1800 Calorie Balanced Diets
Table 6.10: Sample Daily Food Log
Table 7.1: Index of Weight Maintenance Calorie Tables for Men
Table 7.2: Index of Weight Maintenance Calorie Tables for Women
Table 7.3: Sample Weight Maintenance Eating Plan
Table 7.4: Sample Maintenance Eating Plan Worksheet
Table 7.5: Daily Nutritional Needs of Person in Example 7.3
Table 8.1: Sample All-In-One Fitness Log
Table AA: Index of Weight Loss Prediction Tables for Men
Table BB: Index of Weight Loss Prediction Tables for Women
Table CC: Index of Weight Maintenance Calorie Tables for Men
Table DD: Index of Weight Maintenance Calorie Tables for Women
Figure 3.1: Dumbbell Exercises (a to c)
Figure 3.2: Dumbbell Exercises (d to g)
Figure 5.1: Forms of Energy Taken In & Expended by the Human Body
Figure 6.1: Human Body Types
Figure 6.2: Number of Days to Lose Next 10 lbs Increases increases |
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