* A Sensible Weight-Control Guide *
U.S. residents may prefer: Weight Control - U.S. Edition eBook
- 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 kcalorie, 1,200 kcal and 1,500 kcal Diets
- Comprehensive Exercise and Nutrition chapters
Excerpt from Chapter 6: WEIGHT LOSS**
People on any reducing diet want to know how much weight they will lose and how fast the weight will come off. 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. Weight Control - Metric 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
Bertha is a 28 year old woman, who is 1.56 meters tall and weighs 70 kilograms. She has a sedentary job as a computer programmer and spends most of her free time reading or watching television. How long will it take her to lose 8 kilos?
From the Weight Loss Prediction Tables in Weight Control - Metric 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 8 kilos. From this number she would run her finger horizontally (to the right) until it intersects the vertical column headed by her present weight of 70 kilos. The four numbers at the intersection are time in days to lose 8 kilos - depending on how many kcalories she consumes. To lose 8 kilos, her kcalorie intake options are: 900 kcalories for 50 days.12
1200 kcalories for 64 days.1
1500 kcalories for 90 days.1
1800 kcalories for 149 days.
Which alternative should she choose? How much time could she save by increasing her activity level? After losing weight, how many food kcalories can she eat to keep it off? All this and much more is in WEIGHT CONTROL - Metric Edition.
Excerpt from: Chapter 3 - EXERCISE for WEIGHT CONTROL
Energy Used During Different Activities
The partial table shown below displays the number of kcalories burned per hour for various activities. Although the data in the table are from reliable sources, you may detect that some of the values are at slight variance with those in other books. There are several reasons for this.
First, the intensity of the activity being measured may actually vary (for example handball can be played at many different levels – with a different number of kcalories burned at each level). Then the kcalories expended by same weight subjects engaged in the same activity does vary somewhat; and finally measurement techniques and data collection accuracy vary slightly from laboratory to laboratory. The best one can do, therefore, is arrive at an average from the available data, which often requires judgment and compromise. More important, notice that the kcalories expended for a given activity depends on your weight.
Good news: The more you weigh, the more kcalories you burn!
How To Use The Energy Expended Table
Let's determine the number of kcalories burned by a 70 kg man (or woman) who plays nine holes of golf (pulling a golf cart) in two hours.
From the partial table below, we find a 70 kg person playing golf burns 347 kcalories per hour. Thus, in two hours this individual would burn 2 x 347 = 694 kcal.
From this we subtract the number of kcalories a 70 kg person would have used anyway if, instead of golfing, he or she just sat for the two hours. From the table sitting uses 90 kcal per hour, or 180 kcalories in two hours. Then the net energy a 70 kg person would use playing nine holes of golf (in excess of just sitting) totals 694 – 180 = 514 kcal.
Excerpt from Chapter 4: NUTRITION for WEIGHT CONTROL **
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. Summaries of the RDAs for vitamins and minerals are 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.
Portion of the section: "Vitamins and Minerals"
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. 250 mL of fortified milk supplies about 25 percent of your daily needs.
The remainder of this discusssion of vitamins is continued in Weight Control - Metric Edition which also contains an extensive section on minerals.
Weight Control - Metric 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
One-Mile (1609 meters) Walking Test
What Should You Weigh?
Body-Mass Index (BMI)
Your "Best Weight"
Now Set Goals (page 26)
3. EXERCISE FOR WEIGHT CONTROL
How to Be More Active
How Many kcalories Do You Burn?
kcalories 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
More Strength Exercises
Still More Exercises
If You Miss a Session
Risks & Possible Problems
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
Types of 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
Estimating the kcalories 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
|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
Selecting the Correct Weight Loss Prediction Table
Weight Loss Prediction Example
What If Your Weight Isn't in the Table?
Your Daily kcalories Can Vary
Weight Loss Rate Will Decrease 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 kcalorie Control Easy
Weight Loss Eating Plan Example
900, 1200, 1500, 1800 kcalorie Diets
Helpful Diet Strategies
Simple is Better
Get a Good Cookbook
Estimating Portion Sizes
How to Handle Occasional Overeating
Keep a Log of What You Eat
Hi-Tech kcalorie Control
Set a Weekly kcalorie Goal
Handling Special Situations
Graph 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 kcalorie Tables
Using the Weight Maintenance kcalorie Tables
Weight Maintenance: A Life-Long Battle
Planning Maintenance Eating Patterns
Maintenance Eating Plan Example
Use Mini Diets to Maintain Weight
Summarize Your Nutrition 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)
Weight Loss Tables for Men
Weight Loss Tables for Women
Weight Maintenance kcalorie Tables for Men
Weight Maintenance kcalorie Tables for Women
BIBLIOGRAPHY (page 204)
Weight Control - Metric 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: kcalories 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: kcalorie Rank of Basic Foods
Table 4.7: kcalorie Rank of Common Foods
Table 5.1: Lifestyle Activity Levels
Table 6.1: Index of Weight Loss Tables for Men
Table 6.2: Index of Weight Loss 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 kcalorie Balanced Diets
Table 6.7: 1200 kcalorie Balanced Diets
Table 6.8: 1500 kcalorie Balanced Diets
Table 6.9: 1800 kcalorie Balanced Diets
Table 6.10: Sample Daily Food Log
Table 7.1: Index of Weight Maintenance kcalorie Tables for Men
Table 7.2: Index of Weight Maintenance kcalorie Tables for Women
Table 7.3: Sample 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 kcalorie Tables for Men
Table DD: Index of Weight Maintenance kcalorie 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 5 kgs Increases
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