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