Weight Loss for Men - Metric Edition

By Vincent Antonetti PhD

This is a sensible diet book with all the weight-loss information men need for real understanding, and the guidance needed to successfully lose weight - with easy-to-use 1500 & 1800 kcal 30-day meal plans, and substantial nutrition & Exercise chapters.

• Language: English
• Publisher: NoPaperPress LLC
• Release date: Jul 17, 2014

Book preview

WEIGHT LOSS

For Men

Metric 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 Loss Diets

The Best Weight-Loss Diets

Weight Loss Math

Weight Loss Prediction Tables

Selecting the Correct Table

Your Weight Loss Will Decrease

Weight Variations Due to Water

The Dreaded Weight Loss Plateau

Weight Loss 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: Select Weight Loss Prediction Table

Table 13: Portion of Table 14

Table 14: Weight Loss - Inactive - 18 to 35 yrs

Table 15: Weight Loss - Active - 18 to 35 yrs

Table 16: Weight Loss - Inactive - 36 to 55 yrs

Table 17: Weight Loss - Active - 36 to 55 yrs

Table 18: Weight Loss - Inactive - 56 to 75 yrs

Table 19: Weight Loss - Active - 56 to 75 yrs

Table 20: Sample Weight Loss Eating Plan

Table 21: Menus for 1200 kcal Diet

Table 24: Menus for 1500 kcal Diet

Table 23: Menus for 1800 kcal Diet

Table 24 Sample Daily Food Log

Table 25: Weight Maintenance kcalories

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 for Different Activities

Table 34: Walking Program for Beginners

Table 35: Sample Exercise Log

Table1  Body Mass Index (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 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 man who is 190 cm tall and weighs 80 kg.  First use Table 1.  Scan the far left of the table and locate his weight of 80 kg.  From this number run your finger horizontally (to the right) until it intersects the vertical column headed by his 190 cm height.  The number at the intersection is his BMI = 22.2.  According to Table 2 his weight is in the normal range.

Example:  Determine the normal weight range for a man who is 190 cm tall.  From Table 3, find that at 190 cm he must weigh between 67.1 and 89.9 kg for his weight to be in the normal range, that is for his 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 that provided by 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 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 all the non-fat tissue such as muscle, bone, organs