Weight Maintenance - Metric Edition

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WEIGHT MAINTENANCE Metric Edition - TABLE of CONTENTS

1. INTRODUCTION
2. BEFORE YOU START
Start with a Medical Checkup
Cardio Self-Assessment
Take the 1600 Meter 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 kcalories Do You Burn?
kcalories 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
Fat Facts
Vitamins and Minerals
Phytonutrients
Guidelines for Healthy Eating
Basic Food Groups
Vitamin/Mineral Supplements
Food Energy - kcalories
Estimating a Meal's kcaloric 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
What People Regained Lost Weight
People Who Maintained Lost Weight
The Weight Maintenance Program
Selecting Maintenance kcalorie Table
Using Maintenance kcalorie Table
Maintenance is a Life-Long Struggle
Get Off the Diet Roller Coaster
Set Meals: Easy kcalorie Control
Planning Maintenance Eating Patterns
Maintenance Eating Plan Example
Use Mini Diets to Maintain Weight
7. HELPFUL STRATEGIES
Know Your Maintenance kcalorie Level
Become a kcalorie Expert
Get a Good Cookbook & kcalorie Chart
kcalorie Control Using Technology
Set Meals & kcalorie 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, 150 to 165 cm
18 to 35 yrs, 166 to 180 cm
18 to 35 yrs, 181 to 195 cm
36 to 55 yrs, 150 to 165 cm
36 to 55 yrs, 166 to 180 cm
36 to 55 yrs, 181 to 195 cm
56 to 75 yrs, 150 to 165 cm
56 to 75 yrs, 166 to 180 cm
56 to 75 yrs, 181 to 195 cm

MAINTENANCE TABLES: Women
18 to 35 yrs, 150 to 165 cm
18 to 35 yrs, 166 to 180 cm
36 to 55 yrs, 150 to 165 cm
36 to 55 yrs, 166 to 180 cm
56 to 75 yrs, 150 to 165 cm
56 to 75 yrs, 166 to 180 cm

MINI-DIET MEAL PLANS
900 kcalorie Balanced Diet
1200 kcalorie Balanced Diet
1500 kcalorie Balanced Diet
1800 kcalorie Balanced Diet
BIBLIOGRAPHY

WEIGHT MAINTENANCE Metric 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: kcalories 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: kcalorie Rank (per 100g) of Basic Foods
Table 4.7: kcalorie Rank (per 100g) 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 kcalorie Balanced Diets
Table C.2: Eating Pattern for 1200 kcalorie Balanced Diets
Table C.3: Eating Pattern for 1500 kcalorie Balanced Diets
Table C.4: Eating Pattern for 1800 kcalorie 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

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