Weight Loss For Men by Vincent W. Antonetti, Ph.D. & Gail Johnson, M.S.

♦ A Complete Weight-Loss Guide ♦

LOSE WEIGHT and KEEP IT OFF!

Perfect for Men - Effective, Safe and Natural

227 pages Loaded with Diet Strategies, Tips and Guidance - no Gimmicks

Unique Weight Loss Prediction and Weight Maintenance Tables

Easy-to-Use Pre-planned 1,500 Calorie Diet and 1,800 Calorie Diet

Comprehensive Exercise and Nutrition chapters

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"I lost a ton of weight thanks to Weight Loss for Men!!
A great book."....Richard J., Portsmouth, NH
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WEIGHT LOSS DIET For MEN - TABLE of CONTENTS (227 pages)
	1. INTRODUCTION Knowledge is Important 2. BEFORE YOU START Begin with a Medical Exam Cardio Self-Assessment One-Mile Walking Test What Should You Weigh Body-Fat Percentage in Men Body-Mass Index (BMI) What's Your Best Weight? Body Weight Assessment Example What's Your Realistic Weight? Time to Set Goals 3. EXERCISE FOR WEIGHT CONTROL How to Be More Active Calories Burned for Different Activities Calories Burned Example Types of Exercise Select the Right Activity Aerobic Exercise: How Hard? Target Training Zone Aerobic Exercise: A Great Walking Program Get a Pedometer Aerobic Exercise: Jogging Program Strength Programs Dumbbell Exercises More Strengthening Exercises Still More Exercises Missed Exercise Sessions Risks & Possible Problems How to Avoid Injury Keep an Exercise Log An Effective Low-Cost Exercise Program Workout to Control Your Weight 4. NUTRITION FOR WEIGHT CONTROL Nutrients, Micronutrients & Phytonutrients Complete & Incomplete Proteins You Need Carbs Glycemic Index Glycemic Load Cholesterol & Triglyceride The Skinny on Fats Vitamins & Minerals Phytonutrients: Good Stuff from Plants Guidelines for a Healthy Eating Basic Food Groups Vitamin & Mineral Supplements Advice for Seniors Calories & More Calories Estimating Calories in a Meal You need Fiber How Much Water Should You Drink? Salt in Moderation Go Easy on Sugar Common Sense Nutrition Eat Slowly 5. WEIGHT CONTROL Conservation of Energy Your Total Energy Requirements Basil Metabolic Energy Activity Energy & Activity Levels You Generate Heat When You Eat 6. WEIGHT LOSS Weight Loss Program for Women Why People are Overweight When Does Weight Change Occur? Weight Loss Math Made Easy What about Counting Carbs? What about Weight Watchers' Points? Weight Loss Diets What Makes for a Good Diet? Weight Loss Prediction Tables Weight Loss Prediction Example What if Your Weight Isn't in the Tables? Your Daily Calories Can Vary Weight Loss Decreases Over Time Weight Loss Due to Water Variations The Dreaded Weight Loss Plateau Weight Loss Plateau Example Weight Loss Principles Weight Maintenance Weight Maintenance Example 7. WEIGHT LOSS MEAL PLANS Devise Your Own Meal Plan: *Set Meals Make It Easy Weight Loss Eating Plan Example Pre-Planned Eating Patterns: 1,200 Calorie Diet Eating Patterns 1,500 Calorie Diet Eating Patterns 1,800 Calorie Diet Eating Patterns 30-Day Meal Plans: Exchanging & Substituting Foods *Take Two Nights Off Frozen Dinners Once a Week Eating Out Guidelines 30-Day Diet Information **Important Notes	1,500 CALORIE 30-DAY DIET **Meal Plan for Day 1 Meal Plan for Day 2 Meal Plan for Day 3 Meal Plan for Day 4 Meal Plan for Day 5 Meal Plan for Day 6 Meal Plan for Day 7 Meal Plan for Day 8 Meal Plan for Day 9 Meal Plan for Day 10 Meal Plan for Day 11 Meal Plan for Day 12 Meal Plan for Day 13 Meal Plan for Day 14 Meal Plan for Day 15 Meal Plan for Day 16 Meal Plan for Day 17 Meal Plan for Day 18 Meal Plan for Day 19 Meal Plan for Day 20 Meal Plan for Day 21 Meal Plan for Day 22 Meal Plan for Day 23 Meal Plan for Day 24 Meal Plan for Day 25 Meal Plan for Day 26 Meal Plan for Day 27 Meal Plan for Day 28 Meal Plan for Day 29 Meal Plan for Day 30 1,800 CALORIE 30-DAY DIET Meal Plan for Day 1 Meal Plan for Day 2 Meal Plan for Day 3 Meal Plan for Day 4 Meal Plan for Day 5 Meal Plan for Day 6 Meal Plan for Day 7 Meal Plan for Day 8 Meal Plan for Day 9 Meal Plan for Day 10 Meal Plan for Day 11 Meal Plan for Day 12 Meal Plan for Day 13 Meal Plan for Day 14 Meal Plan for Day 15 Meal Plan for Day 16 Meal Plan for Day 17 Meal Plan for Day 18 Meal Plan for Day 19 Meal Plan for Day 20 Meal Plan for Day 21 Meal Plan for Day 22 Meal Plan for Day 23 Meal Plan for Day 24 Meal Plan for Day 25 Meal Plan for Day 26 Meal Plan for Day 27 Meal Plan for Day 28 Meal Plan for Day 29 Meal Plan for Day 30 RECIPES & DIET TIP of the DAY Recipe for Day 1 Recipe for Day 2 Recipe for Day 3 Recipe for Day 4 Recipe for Day 5 Recipe for Day 6 Recipe for Day 7 Recipe for Day 8 Recipe for Day 9 Recipe for Day 10 Recipe for Day 11 Recipe for Day 12 Recipe for Day 13 Recipe for Day 14 Recipe for Day 15 Recipe for Day 16 Recipe for Day 17 Recipe for Day 18 Recipe for Day 19 Recipe for Day 20 Recipe for Day 21 Recipe for Day 22 Recipe for Day 23 Recipe for Day 24 Recipe for Day 25 Recipe for Day 26 Recipe for Day 27 Recipe for Day 28 Recipe for Day 29 Recipe for Day 30 8. HELPFUL DIET STRATEGIES Exchanging Foods Simple Is Better Get a Good CookBook Learn to Estimate Portion Sizes How to Handle Overeating Keep a Log Use Technology Graph Your Weight Loss Losing Belly Fat Last On First Off APPENDIX A: Food Calories BIBLIOGRAPHY**

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WEIGHT LOSS DIET For MEN - TABLES and FIGURES

#### Table 2.1: Your Oxygen Processing Rate vs Fitness Level
#### Table 2.2: Body Mass Index (BMI) vs. Height & Weight
#### Table 2.3: Weight Profile vs. BMI
#### Table 2.4: Weight Range vs. Height for Men
#### Table 3.1: Calories Expended per Hour for Different Activities
#### Table 3.2: Walking Program
#### Table 3.3: Jogging Program
#### Table 3.4: Sample Exercise Log
#### Table 4.1: Glycemic Rank of Common Foods
#### Table 4.2: Fats in Food
#### Table 4.3: Recommended Dietary Allowances (RDA) for Selected Vitamins
#### Table 4.4: Recommended Dietary Allowances (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 6.1: Selecting Correct Weight Loss Prediction Table
#### Table 6.2: Weight Loss Prediction for Relatively Inactive Men, 18 to 35
#### Table 6.3: Weight Loss Prediction for Moderately Active Men, 18 to 35
#### Table 6.4: Weight Loss Prediction for Relatively Inactive Men, 36 to 55
#### Table 6.5: Weight Loss Prediction for Moderately Active Men, 36 to 55
#### Table 6.6: Weight Loss Prediction for Relatively Inactive Men, 56 to 75
#### Table 6.7: Weight Loss Prediction for Moderately Active Men, 56 to 75
#### Table 6.8: Weight Maintenance Calories for Men, 18 to 75
#### Table 7.1: Sample Weight Loss Eating Plan
#### Table 7.2: Sample Weight Loss Eating Plan Worksheet
#### Table 7.3: Eating Patterns for 1,200 Calorie Diets
#### Table 7.4: Eating Patterns for 1,500 Calorie Diets
#### Table 7.5: Eating Patterns for 1,800 Calorie Diets
#### Table 8.1: Sample Daily Food Log

#### Figure 3.1: Dumbbell Exercises (a to c)
#### Figure 3.2: Dumbbell Exercises (d to g)
#### Figure 5.1: Energy Taken In & Expended by the Human Body
#### Figure 6.1: Human Body Types
#### Figure 6.2: Why number of Days to Lose the Next 10 lbs Increases

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