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* A Complete Weight-Loss Guide *

Weight Loss For Women ebook cover
  • LOSE WEIGHT and KEEP IT OFF!

  • Perfect for Women - 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 1,200 Calorie Diet and 1,500 Calorie Diet

  • Comprehensive Exercise and Nutrition chapters
***
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WEIGHT LOSS DIET For WOMEN - 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-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:
***900 Calorie Diet Eating Patterns
***1,200 Calorie Diet Eating Patterns
***1,500 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

1,200 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

1,500 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

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 WOMEN - 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 Women
#### 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 Women, 18 to 35
#### Table 6.3: Weight Loss Prediction for Moderately Active Women, 18 to 35
#### Table 6.4: Weight Loss Prediction for Relatively Inactive Women, 36 to 55
#### Table 6.5: Weight Loss Prediction for Moderately Active Women, 36 to 55
#### Table 6.6: Weight Loss Prediction for Relatively Inactive Women, 56 to 75
#### Table 6.7: Weight Loss Prediction for Moderately Active Women, 56 to 75
#### Table 6.8: Weight Maintenance Calories for Women, 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 900 Calorie Diets
#### Table 7.4: Eating Patterns for 1,200 Calorie Diets
#### Table 7.5: Eating Patterns for 1,500 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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