Perfect For Men and Women Achieve Lifelong Weight Control Keep Off the Weight You Have Lost Learn How Not to Gain Weight as You Age Look Much Younger than Your Age Greatly Improve your Energy and Endurance Enrich the Quality of Your Life and Live Longer

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Readers outside the United States may prefer: Weight Maintenance- Metric Edition eBook or - U.K. Edition eBook WEIGHT MAINTENANCE - U.S. Edition - TABLE of CONTENTS (125 pages) 1. INTRODUCTION 2. BEFORE YOU START Get a Medical Checkup Cardio Self-Assessment Take the One-Mile Walking Test What Should You Weigh? What’s Your Body-Fat Percentage? Body-Mass Index (BMI) What’s Your “Best Weight?” Body-Weight Assessment Example But What is Your Realistic Weight? 3. WEIGHT CONTROL EXERCISE Be More Active on a Daily Basis How Many Calories Do You Burn? Calories Burned Example Exercise Categories What Exercise is Right for You? Aerobic Exercise: How Hard? Aerobic Exercise: Target-Training Zone Aerobic Exercise: A Walking Program Get a Pedometer Use Dumbbells to Add Muscle More Strengthening Exercises If You Miss a Session Risks and Possible Problems How to Avoid Injury An Effective Low-Cost Program 4. WEIGHT CONTROL NUTRITION Nutrients and Micronutrients Complete & Incomplete Proteins You Need Carbs Glycemic Index Cholesterol and Triglyceride Levels The Skinny on Fat Vitamins and Minerals Clarified Phytonutrients: Good Stuff from Plants Guidelines for Healthy Eating Basic Food Groups Vitamin/Mineral Supplements Calories, Calories Estimating a Meal's Caloric Content Fiber is Important Make Sure You Drink Enough Water Salt In Moderation Limit Sugar You Consume Common-Sense Nutrition Eat Slowly 5. WEIGHT CONTROL BASICS Conservation of Energy Basal Metabolic Energy Physical Activity Energy Activity Levels When Does Weight Change Occur? Simple Weight Change Math Weight Variations Due to Water 6. WEIGHT MAINTENANCE Why People Gain Weight as They Age Why People Regain Lost Weight After a Diet Lifestyle of People who Regain Lost Weight ##### Lifestyle of People Who Maintain Their Weight The Weight Maintenance Program Selecting Maintenance Calorie Table Using Maintenance Calorie Table Maintenance is a Life-Long Struggle Get Off the Diet Roller Coaster Set Meals: Easy Calorie Control Planning Maintenance Eating Maintenance Eating Plan Example Use Mini Diets to Maintain Weight 7. HELPFUL STRATEGIES Your Maintenance Calorie Level Become a Calorie Expert Get a Good Cookbook/Calorie Chart Calorie Control Using Technology Set Meals & Calorie Control Learn to Estimate Portion Sizes Understand Out-of-Control Eating Learn How to Compensate Simple is Better Don’t Skip Meals Eat Slowly Understand Food Labels Summarize Your Nutritional Needs Choose a Variety of Healthy Foods Don't Stop Exercising Keep a Food and Exercise Journal Monitor Your Weight Build a Support System More Weight Maintenance Strategies Final Weight Maintenance Tip 8. LIFE-LONG MAINTENANCE Set Goals, Plan, Keep a Log Keys to Life-long Weight Control Maintenance Gets Easier with Time MAINTENANCE TABLES: Men 18 to 35 yrs, 5'-0" to 5'-5" 18 to 35 yrs, 5'-6" to 5'-11" 18 to 35 yrs, 6'-0" to 6'-6" 36 to 55 yrs, 5'-0" to 5'-5" 36 to 55 yrs, 5'-6" to 5'-11" 36 to 55 yrs, 6'-0" to 6'-6" 56 to 75 yrs, 5'-0" to 5'-5" 56 to 75 yrs, 5'-6" to 5'-11" 56 to 75 yrs, 6'-0" to 6'-6" MAINTENANCE TABLES: Women 18 to 35 yrs, 5'-0" to 5'-5" 18 to 35 yrs, 5'-6" to 5'-11" 36 to 55 yrs, 5'-0" to 5'-5" 36 to 55 yrs, 5'-6" to 5'-11" 56 to 75 yrs, 5'-0" to 5'-5" 56 to 75 yrs, 5'-6" to 5'-11" MINI-DIET MEAL PLANS 900 Calorie Balanced Diet 1,200 Calorie Balanced Diet 1,500 Calorie Balanced Diet 1,800 Calorie Balanced Diet BIBLIOGRAPHY WEIGHT MAINTENANCE - 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) versus Height & Weight for Men & Women Table 2.4: Weight Profile vs. BMI Table 2.5: Weight Range vs. Height for Men Table 2.6: Weight Range vs. Height for Women Table 3.1: Calories Expended per Hour for Different Activities Table 3.2: Walking Program for Beginners Table 4.2: Fats in Foods 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 (per ounce) of Basic Foods Table 4.7: Calorie Rank (per ounce) of Common Foods Table 5.1: Lifestyle Activity Levels Table 6.1: Index of 9 Weight Maintenance Calorie Tables for Men Table 6.2: Index of 6 Weight Maintenance Calorie Tables for Women Table 6.3: Sample Maintenance Eating Plan Table 6.4: Sample Maintenance Eating Plan Worksheet Table 7.1: Daily Nutritional Needs of Man in Example 7.1 Table 7.2: Sample All-In-One Fitness Log Table AA: Index of 9 Weight Maintenance Calorie Tables for Men Table BB: Index of 6 Weight Maintenance Calorie Tables for Women Table C.1: Eating Pattern for 900 Calorie Balanced Diets Table C.2: Eating Pattern for 1,200 Calorie Balanced Diets Table C.3: Eating Pattern for 1,500 Calorie Balanced Diets Table C.4: Eating Pattern for 1,800 Calorie Balanced Diets Figure 1: Strengthening Exercises (a to c) Figure 2: Strengthening Exercises (d to g) Figure 3: Forms of Energy Taken In and Expended by Human Body * * * * * NoPaperPress™ eBooks The following is the complete line of award-winning NoPaperPress eBooks. Click on any eBook below to find out more. U.S. Edition Metric Edition U.K. Edition Women's Edition Men's Edition Busy Adult's Edition Women's Edition Men's Edition Busy Adult's Edition 1200 Calorie Edition 1500 Calorie Edition 1800 Calorie Edition Women's Edition Men's Edition Senior's Edition U.S. Edition Metric Edition U.K. Edition Weight Loss Tips Fitness Tips Healthy Eating U.S. Edition Metric Edition U.K. Edition U.S. Edition Metric Edition U.K. Edition U.S. Edition Metric Edition U.K. Edition U.S. Edition Metric Edition U.K. Edition (Back to top of page) Enter your search terms Submit search form Web NoPaperPress © 2006-2010 NoPaperPress.com™ All rights reserved. Please send questions or comments about this site to our Webmaster. 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