Weight Maintenance - Metric Edition

By Vincent Antonetti PhD

This is the only eBook devoted to helping you achieve lifelong weight control. Whether you have lost weight and want to keep it off, or you just don't want to gain weight as you get older this eBook has all the answers.

• Language: English
• Publisher: NoPaperPress LLC
• Release date: Mar 4, 2010

Book preview

WEIGHT

MAINTENANCE

Metric Edition

Vincent Antonetti, Ph.D.

NoPaperPress™

Copyright © 2013 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™.

CONTENTS

LIST OF TABLES

Why You Gain Weight After Dieting

Why You Gain Weight With Age

Unsuccessful Maintainers

Successful Maintainers

What Should You Weigh?

BMI-Based Weight vs. Height

EXERCISE FUNDAMENTALS

How Fit Are You?

Walking Test

Be More Active Every Day

Calories Burned

Types of Exercise

Select the Right Exercise

Aerobic Exercise: How Hard?

Aerobic Target-Training Zone

Aerobic Exercise:  Intensity-Level

Aerobic Exercise:  How Often?

Aerobic Exercise:  Typical Workout

Pulse Measurement

Walking Program

Get a Pedometer and Step Out

Jogging Program

Weights Speed Your Metabolism

Other Exercises

Missed Workouts

Exercise Risks and Problems

Avoiding Injury

My Exercise Routine

NUTRITION FUNDAMENTALS

Are You Eating Properly?

Healthy Eating

Proteins are Building Blocks

You Need Carbs

Fats in Foods

Vitamins and Minerals

Guidelines for Healthy Eating

Basic Food Groups

Vitamin/Mineral Supplements

You Need Fiber

Drink Lots of Water

Use Salt Sparingly

Not Too Much Sugar

Common-Sense Nutrition

Eat Slowly

Become a Calorie Expert

WEIGHT CONTROL

Why Do we Gain (or Lose) Weight?

Weight Control Wisdom

The Weight Maintenance Program

Activity Levels

Selecting a Maintenance Table

Using Weight Maintenance Tables

A Life-Long Struggle

Set Meals - Easier Calorie Control

Planning Eating Patterns

Maintenance Eating Plan Example

How to Use Mini Diets

Weight Maintenance Strategies

Final Weight Maintenance Tip

Maintenance Gets Easier

Maintenance Tables for Men

Maintenance Tables for Women

10-DAY MINI DIET

Day 1 – 1200 kcal Meal Plan

Day 2 – 1200 kcal Meal Plan

Day 3 – 1200 kcal Meal Plan

Day 4 – 1200 kcal Meal Plan

Day 5 – 1200 kcal Meal Plan

Day 6 – 1200 kcal Meal Plan

Day 7 – 1200 kcal Meal Plan

Day 8 – 1200 kcal Meal Plan

Day 9 – 1200 kcal Meal Plan

Day 10 – 1200 kcal Meal Plan

Day 1 - Recipe

Day 2 - Recipe

Day 3- Recipe

Day 4 - Recipe

Day 5 - Recipe

Day 6 - Recipe

Day 7 - Recipe

Day 8 - Recipe

Day 9 - Recipe

Day 10 - Recipe

Disclaimer Statement

LIST OF TABLES

Table 1  Body Mass Index (BMI)

Table 2  BMI vsWeight Profile

Table 3  BMI-Based Weight vs. Height

Table 4:  VO2max versus Fitness Level

Table 5: Calories Burned vs. Activity

Table 6: TTZ: 20 to 45 year olds

Table 7: TTZ: 50 to 70 year olds

Table 8:  Walking Program for Beginners

Table 9:  Jogging Program

Table 10:  Fats in Foods

Table 11a: Vitamin RDA for Men

Table 11b: Vitamin RDA for Women

Table 12a: Mineral RDA for Men

Table 12b: Mineral RDA for Women

Table 13: kcalorie Rank of Basic Foods

Table 14: Calorie Rank of Common Foods

Table 15  Lifestyle Activity Levels

Table 16: Maintenance Eating Plan

Table AA: Maintenance Tables for Men

Table BB: Maintenance Tables for Women

Table 1  Body Mass Index (BMI)

The rationale behind the BMI is based on epidemiological data that show an increase in mortality when the BMI is above 25, although the increase in mortality tends to be moderate until a BMI of 30 is reached.  Table 2 shows how a person’s body-weight is categorized as a function of their BMI.

BMI-Based Weight vs. Height

Another more convenient way to use BMI is the New BMI-Based Weight vs. Height Chart shown in Table 3, where the normal weight category corresponds to 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.  Not shown in Table 3 is the underweight category (BMI lower than 18.6) and the extremely obese category (BMI greater than 39.9).

Example:  Determine BMI of a woman who is 170 cm tall and weighs 75 kg.  First use Table 1.  Scan the far left of the table and locate her weight of 75 kg.  From this number run your finger horizontally (to the right) until it intersects the vertical column headed by her 170 cm height.  The number at the intersection is her BMI = 26.0.  According to Table 2, she is slightly overweight.

Example:  Determine the normal (healthy) weight range for a woman who is 170 cm tall.  From Table 3, find that at 170 cm she must weigh between 53.8 and 72.0 kg for her weight to be in the normal range, that is for her BMI to be between 18.6 and 24.9.  (I think you will agree that the information provided by Table 3 is more useful than the BMI given in Table 1.)

Waist-to-Hip-Ratio:  Another very important weight-profile parameter is your waist-to-hip ratio.  Health risks for heart attack and stroke increase considerably for men with a ratio above 1.0 and for women with a ratio above 0.8.

To calculate your waist to hip ratio, measure your waist size (at its narrowest circumference) and divide it by your hip size (at the widest section).

Table 4:  VO2max versus Fitness Level

Calculating VO2max:  The following is undoubtedly the most difficult portion of this book, because VO2max is a function of so many variables: gender, weight, age, heart rate and time to complete the one-mile test walk.  Although the formulae are relatively complex, we have tried to simplify the calculation as much as possible.

For women:  VO2max = 133 – W – H – A – T

For men:  VO2max = 139 – W – H – A – T,  where

W = 0.17 × Weight (kg)

A =  0.39 × Age

H =  0.157 × Heart rate

T =  3.26 × Time for 1609 meters

Example:  Determine VO2max and the fitness level of a 29 year-old man who weighs 70 kg.  He finished the 1609 meter walking test in 14 minutes and 30 seconds (which is 14.5 minutes) with a heart rate of 145 beats per minute.  The first step is to determine values for W, H, A and T.

W = 0.17 × Weight = 0.17 × 70 kg = 11.9

H = 0.157 × Heart rate = 0.157 × 145 = 22.8

A = 0.39 × Age = 0.39 × 29 years = 11.3

T = 3.26 × Time = 3.26 × 14.5 minutes = 50.5

Then calculate VO2max = 139 – W – H – A – T

VO2max = 139 – 11.9 – 22.8 –