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Weight Loss for Women - US Edition - Vincent Antonetti PhD
WEIGHT LOSS
For Women
U.S. 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
What Should You Weigh?
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. WEIGHT LOSS
Energy Conservation
Your Total Energy Requirements
Basal Metabolic Energy
Activity Energy & Activity Levels
You Generate Heat When You Eat
The Weight Control Program
When Does Weight Change Occur?
What About Counting Carbs?
Weight Watchers’ Points?
Weight Loss Diets
The Best Weight-Loss Diets
Weight Loss Math
Weight Loss Prediction Tables
Selecting the Correct Table
If Your Weight Isn’t In Table?
Your Weight Loss Will Decrease
Weight Variations Due to Water
The Dreaded Weight Loss Plateau
Weight Loss Maxims
Planning Weight Loss Eating
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
Don’t Give Up!
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
The Skinny on 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
Table 1 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: Select Weight Loss Table
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: 900-Calorie Menus
Table 22: 1,200-Calorie Menus
Table 23: 1,500-Calorie Menus
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 32: Calorie Rank of Common Foods
Table 33: Calories Burnes vs. Activity
Table 34: Walking Program for Beginners
Table 35: Sample Exercise Log
Table 1 Body Mass Index (BMI)
BMI-B
ased Weight vs. Height
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 5' 6" woman who weighs 160 pounds.
First use Table 1. Scan the far left of the table and locate her weight of 160 pounds. From this number run your finger horizontally (to the right) until it intersects the vertical column headed by her 5' 6" height. The number at the intersection is her BMI = 25.8. According to Table 2 she is slightly overweight.
Example: Determine the normal
(healthy) weight range for a woman who is 5' 6".
From Table 3, find that at 5’-6 she must weigh between 116 and 154 pounds 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 Table 3, the new BMI-Based Weight vs. Height Table, is more useful than the information provided by Tables 1 and 2.)
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 exists in two storage sites. The first storage depot, consists of the intestines, muscles, and the lipid-rich tissues throughout the central nervous system. This is referred to as Essential Fat and is required, or essential is necessary to maintain health. In females, essential fat also includes sex-specific or sex-characteristic fat. The average man requires approximately 3% essential fat, and the average woman about 10%. The higher percentage of essential fat in females includes about 7% of sex-specific fat, believed to be important for child-bearing and other hormone-related functions.
The other major fat type is called storage fat and consists of fat that accumulates in adipose tissue. The main function of adipose tissue is to store energy in the form of fat which can be used to meet the energy needs of the body. Adipose tissue also cushions and insulates the body and serves as an important endocrine organ by producing needed hormones. The formation of adipose tissue appears to be controlled by an adipose gene. Adipose tissue is found in specific locations, which are referred to as adipose depots,
located beneath the skin (subcutaneous fat), around internal organs (visceral fat), in bone marrow (yellow bone marrow) and in breast tissue.
Female sex hormones cause fat to be stored in the buttocks, thighs, and hips in women; whereas, men are more likely to have fat stored in the belly. When women reach menopause and the estrogen produced by ovaries declines, fat migrates from their buttocks, hips and thighs to their waists; later fat is stored in the belly.
Percent Body Fat
Lean body weight consists of non-fat tissue such as muscle, bone, organs and connective tissue. The remainder is fat and is most often expressed as a percentage of total body weight, represented as body fat percentage.
Exercise physiologists consider the quantity of body fat compared to total body weight a critical measure of fitness and much more important than a person’s actual weight. An age-adjusted weight profile for women versus