Weight Loss for Men - U.S. Edition

This weight loss guide is packed with all the information you need for real understanding, the guidance you need to be successful, and easy-to-use 1200 Calorie, 1500 Calorie and 1800 Calorie meal plans you need to lose weight - with strong chapters on nutrition and exercise.

Weight Loss for Men has new BMI-based Height-Weight table as well as new tables you can use to predict your weight loss for various diet calorie levels, determine your body-fat percentage, your maximum waist size, your optimum waist size and much more. This is another easy-to follow, sensible eBook you can trust from NoPaperPress. (U.S. units, PhD author)

PARTIAL TABLE OF CONTENTS

1.BEFORE YOU BEGIN
What Should You Weigh?
BMI-Based Weight vs. Height
Body Fat Storage
Percent Body Fat
Percent Body Fat Table
Waist to Hip Ratio
Maximum Waist Size
Optimum Waist Size

2.WEIGHT LOSS
Activity Energy & Activity Levels
When Does Weight Change Occur?
What About Counting Carbs?
The Best Weight-Loss Diets
Weight Loss Math
Weight Loss Prediction Tables
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
Helpful Diet Strategies
Exchanging Foods
Simple is Better
Get Good Calorie Ref
Estimating Portion Sizes
How to Handle Overeating
Keep a Log of What You Eat
Handling Special Situations
Plot Your Weight Loss
Can You Target Weight Loss?

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

4. NUTRITION
Proteins are Building Blocks
You Need Carbs
Glycemic Index
Glycemic Load - More Meaning
Cholesterol and Triglyceride Levels
The Skinny on Fat
Vitamins and Minerals
Healthy Eating Guidelines
Basic Food Groups
Vitamin/Mineral Supplements
Become a Calorie Expert
Estimating Calories in a Meal
You Need Fiber & Water
Use Salt Sparingly
Not Too Much Sugar
Common-Sense Nutrition

5. EXERCISE
How Many Calories Do You Burn?
Select the Right Exercise
Aerobic Exercise: How Hard?
Target-Training Zone
Walking Program
Jogging Program
Strength-Building Programs
More Strengthening Exercises
If You Miss a Workout
Avoiding Injury
Keep an Exercise Log
Workout: Lose Weight & Be Healthy

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 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 Calorie Diet
Table 24 Menus for 1500 Calorie Diet
Table 23 Menus for 1800 Calorie 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