Weight Maintenance - U.S. Edition

Picture of the Weight Maintenance - U.S. Edition book cover

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

1. INTRODUCTION
2. BEFORE YOU START
Start with 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 You Gain Weight With Age
Why You Gain Weight After a Diet
People Who Regained Lost Weight
People Who Maintained Lost 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 Patterns
Maintenance Eating Plan Example
Use Mini Diets to Maintain Weight
7. HELPFUL STRATEGIES
Know 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
Maintain a Vigorous Exercise Program
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 & FIGURES

Table 2.1: VO2max versus 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 eBooks published by NoPaperPress. 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

Kid's 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

U.S. Edition

Metric Edition

U.K. Edition

(Back to top of page)

© 2006-2008 NoPaperPress.com™ All rights reserved.
Please send questions or comments about this site to our Webmaster.

NoPaperPress.com, NoPaperPress & NoPaper Press are protected trademarks in United States & other countries.

Home | Total Weight Control-US edition | Total Weight Control-Metric edition | Total Weight Control-UK edition
Total Fitness-US edition | Total Fitness-Metric edition | Total Fitness-UK edition | 30-Day Quick Diet-for Women
30-Day Quick Diet-for Men | Weight Loss for Women | Weight Loss for Men | Bargain eBook Packages
Nutrition For Better Health-US edition | Nutrition For Better Health-Metric edition | Nutrition For Better Health-UK edition
Exercise For Better Health-US edition | Exercise For Better Health-Metric edition | Exercise For Better Health-UK edition
Authors | Reviews | About us | Contact us | Exercise Info | Nutrition Info | Weight Control Info | Terms of Use | Advertising | Links

NOTE: It appears your browser does not support scripting (javascript).

Scripting is required to use this site. Please ensure scripting is enabled in your browser before continuing. If you have questions about enabling scripting on your browser please contact customer support at MyQuickResponse.