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* A Sensible Weight-Control Guide *

Weight Control - Metric Edition ebook cover
  • 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

U.S. residents may prefer: Weight Control - U.S. Edition eBook

Excerpt from Chapter 6: WEIGHT LOSS**

Flags of all World CountriesPeople 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.

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


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    Click here to order Weight Control - Metric Edition eBook

    Excerpt from: Chapter 3 - EXERCISE for WEIGHT CONTROL


    Energy Used During Different Activities

    Photo of group exercising in a gym 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.


    Calories Burned During Exercise from Weight Control - Metric Edition eBook

    Excerpt from Chapter 4: NUTRITION for WEIGHT CONTROL **

    Portion of the section: "Vitamins and Minerals"

    Bottle of vitamin pills 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.

    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.

    Photo of foods containing vitamin AVitamin 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.

    Photo of dairy foods containing vitamin DVitamin 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.

    Vitamin Table in Weight Control - Metric Edition eBook
    The remainder of this discusssion of vitamins is continued in Weight Control - Metric Edition which also contains an extensive section on minerals.

    Click here to order Weight Control Metric Edition eBook


    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-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 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
    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
    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
    kcalories, kcalories
    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
    Exchanging Foods
    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)

    APPENDIX A
    Weight Loss Tables for Men

    APPENDIX B
    Weight Loss Tables for Women

    APPENDIX C
    Weight Maintenance kcalorie Tables for Men

    APPENDIX D
    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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