Weight Loss for Women - UK Edition

WEIGHT LOSS

For Women

U.K. Edition

Vincent Antonetti, Ph.D.

NoPaperPress.com™

Copyright © 2013 by NoPaperPress All rights reserved. No part of this book may be reprinted, reproduced, transmitted, stored in a retrieval system, or otherwise utilized in any form or by any means, electrical or mechanical, without the prior written permission of NoPaperPress.com™.

TABLE OF CONTENTS

LIST OF TABLES

1. BEFORE YOU BEGIN

BMI-Based Weight vs. Height

Body Fat Storage

Percent Body Fat

Measuring Percent Body Fat

Percent Body Fat Table

Waist to Hip Ratio

Maximum Waist Size

Optimum Waist Size

2. SLIMMING GUIDE

Energy Conservation

Your Total Energy Requirements

Basal Metabolic Energy

Activity Energy & Activity Levels

You Generate Heat When You Eat

The Slimming Program

When Does Weight Change Occur?

What About Counting Carbs?

Slimming Diets

The Best Slimming Diets

Slimming Math

Weight Loss Prediction Tables

Selecting the Correct Table

Your Weight Loss Will Decrease

Weight Variations Due to Water

The Dreaded Weight Loss Plateau

Slimming Maxims

Planning Weight Loss Eating Patterns

Set Meals – Easier Calorie Control

Pre-Planned Diets

Notes for Pre-Planned Diets

Helpful Diet Strategies

Exchanging Foods

Simple is Better

Get Good Cookbook &Cal Ref

Estimating Portion Sizes

How to Handle Overeating

Keep a Log of What You Eat

Handling Special Situations

Graph Your Weight Loss

Can You Target Weight Loss?

Losing Belly Fat

Last On First Off

Words of Caution

3. WEIGHT MAINTENANCE

The Weight Maintenance Program

Why Do People Regain Weight?

Weight Control - Life-Long Struggle

Planning Maintenance Eating

Mini Diets Maintain Weight Loss

Keys to Life-Long Weight Control

Appendix A: NUTRITION

Proteins

You Need Carbs

Glycemic Index

Glycemic Load - More Meaning

Cholesterol and Triglyceride Levels

More About Fat

Vitamins and Minerals

Phytonutrients: From Plants

Guidelines for Healthy Eating

Basic Food Groups

Vitamin/Mineral Supplements

Become a Calorie Expert

Estimating Calories in a Meal

You Need Fiber

Water, Water Everywhere

Use Salt Sparingly

Not Too Much Sugar

Common-Sense Nutrition

Eat Slowly

Appendix B: EXERCISE

Be More Active Every Day

How Many Calories Do You Burn?

Types of Exercise

Select the Right Exercise

Aerobic Exercise: How Hard?

Target-Training Zone

Walking Program

Get a Pedometer and Step Out

Jogging Program

Strength-Building Programs

More Strengthening Exercises

Still More Exercises

If You Miss a Workout

Risks and Possible Problems

Avoiding Injury

Keep an Exercise Log

Effective Low-Cost Exercising

Workout: Lose Weight & Be Healthy

Disclaimer

LIST OF TABLES

Table1 Body Mass Index (BMI)

Table 2 Weight Profile vs. BMI

Table 3 BMI-Based Weight vs. Height

Table 4 Age-Adjusted Body Fat Percentage*

Table 5 Approx Percent Body Fat

Table 6 Max Waist - Ages 20 to 40

Table 7 Max Waist - Ages 41 to 60

Table 8 Max Waist - Ages 61 to 80

Table 9 Optimum Waist - Ages 20 to 40

Table 10 Optimum Waist - Ages 41 to 60

Table 11 Optimum Waist - Ages 61 to 80

Table 12: Weight Loss Tables

Table 13: Portion of Table 16

Table 14: Weight Loss - Inactive - 18 to 35

Table 15: Weight Loss - Active - 18 to 35

Table 16: Weight Loss - Inactive - 36 to 55

Table 17: Weight Loss - Active - 36 to 55

Table 18: Weight Loss - Inactive - 56 to 75

Table 19: Weight Loss - Active - 56 to 75

Table 20: Sample Weight Loss Eating Plan

Table 21: Menus for 900 Calorie Diet

Table 22: Menus for 1200 Calorie Diet

Table 23: Menus for 1500 Calorie Diet

Table 24 Sample Daily Food Log

Table 25: Weight Maintenance Calories

Table 26: Sample Maintenance Eating Plan

Table 27: Glycemic Rank of Common Foods

Table 28: Fats in Foods

Table 29: (RDA) for Selected Vitamins

Table 30: RDA for Selected Minerals

Table 31: Calorie Rank of Basic Foods

Table 32: Calorie Rank of Common Foods

Table 33: Calories Burned vs. Activity

Table 34: Walking Program for Beginners

Table 35: Sample Exercise Log

Table1  Body Mass Index (BMI)

Another more convenient way to use BMI is the New BMI-Based Weight vs. Height Chart shown in Table 3, where normal weight is for BMI = 18.6 to 24.9, overweight is for BMI =  25.0 to 29.9,and  obese is for BMI = 30.0 to 39.9.

Example:  Determine BMI of a woman who is 1.70 m tall and weighs 12 st (76.4 kg).

First use Table 1.  Scan the far left of the table and locate her weight of 12 stone.  From this number run your finger horizontally (to the right) until it intersects the vertical column headed by her 1.70 meter height.  The number at the intersection is her BMI = 26.4.  According to Table 2 she is slightly overweight.

Example:  Determine the normal (healthy) weight for a woman who is 1.70 m tall.

From Table 3, find that at 1.70 m she must weigh between 8 st 6 and 11 st 4 for her weight to be in the normal range, that is for her BMI to be between 18.6 and 24.9.  Because BMI is not meaningful to the average person, I think you will agree that the woman’s weight range from Table 3 is more useful than the BMI number from Table 1.

Body Fat Storage

Many health care professionals contend that overweight or obesity does not depend on body weight but on the amount of body fat compared to total body weight. Body fat