Weight Maintenance - Metric Edition by Vincent Antonetti, Ph.D.

Weight Maintenance - Metric Edition

byVincent Antonetti, Ph.D.

Kobo ebook | May 19, 2014

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You can lose weight on almost any diet.  The real challenge is not losing weight - it is keeping the weight off.   This eBook is one of the few that addresses the two key issues in weight maintenance: 1) Preventing the regaining of lost weight, and 2) Preventing weight gain as we age. 

Weight Maintenance is a practical lifelong weight control guide for men and women - a superb reference - and another sensible eBook you can trust from NoPaperPress. (Metric units, PhD author)

TABLE OF CONTENTS

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

TABLES & 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: Energy 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 Food Groups
Table 4.6: Energy Rank (per 100 g) of Basic Foods
Table 4.7: Calorie Rank (per 100 g) of Common Foods

Table 5.1: Lifestyle Activity Levels

Table 6.1: Index of Men's Maintenance Tables
Table 6.2: Index of Women's Maintenance Tables
Table 6.3: Sample Maintenance Eating Plan
Table 6.4: Maintenance Eating Plan Worksheet

Table 7.1: Daily Nutritional Needs of Man in Example
Table 7.2: Sample All-In-One Fitness Log

Table AA: Weight Maintenance kcalorie Tables (Men)
Table BB: Weight Maintenance kcalorie Tables (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

BIBLIOGRAPHY

Title:Weight Maintenance - Metric EditionFormat:Kobo ebookPublished:May 19, 2014Publisher:Nopaperpress, LLCLanguage:English

The following ISBNs are associated with this title:

ISBN:9990044819137

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