Weight Maintenance - U.S. Edition

You can lose weight on almost any diet. The real challenge is not losing weight - it is keeping the weight off. This eBook is one of the few that addresses the two key issues in weight maintenance: 1) Preventing the regaining of lost weight, and 2) Preventing weight gain as we age.

Weight Maintenance is a unique and practical lifelong weight control guide for men and women - a superb reference and another sensible eBook you can trust from NoPaperPress. (U.S. units, PhD author)

TABLE OF CONTENTS

1. BEFORE YOU START
   Cardio Self-Assessment
   Take the One-Mile Walking Test
   What Should You Weigh?
   What’s Your Body-Fat Percentage?
   Body-Mass Index (BMI)
   What’s Your “Best Weight?”
   But What is Your Realistic Weight?

2. WEIGHT CONTROL EXERCISE
   Be Active on a Daily Basis
   How Many Calories Do You Burn?
   Aerobic Exercise: How Hard?
   Aerobic Exercise: Target-Training Zone
   Aerobic Exercise: A Walking Program
   Use Dumbbells to Add Muscle
   More Strengthening Exercises
   If You Miss a Session
   Risks and Possible Problems
   How to Avoid Injury

3. WEIGHT CONTROL NUTRITION
   Nutrients and Micronutrients
   Complete & Incomplete Proteins
   You Need Carbs
   Glycemic Index
   Cholesterol and Triglycerides
   The Skinny on Fat
   Vitamins and Minerals
   Guidelines for Healthy Eating
   Basic Food Groups
   Vitamin/Mineral Supplements
   Calories, Calories
   Estimating a Meal's Caloric Content
   Fiber is Important
   Drink Enough Water
   Salt In Moderation
   Limit Sugar You Consume
   Common-Sense Nutrition

4. WEIGHT CONTROL BASICS
   Conservation of Energy
   Physical Activity Energy
   Activity Levels
   When Does Weight Change Occur?
   Simple Weight Change Math
   Weight Variations Due to Water

5. WEIGHT MAINTENANCE
   Why People Gain Weight as They Age
   Why People Regain Lost Weight After a Diet
   Lifestyle of People who Regain Lost Weight
   Lifestyle of People Who Maintain Their Weight
   The Weight Maintenance Program
   Selecting Maintenance Calorie Table
   Using Maintenance Calorie Table
   Maintenance is a Life-Long Struggle
   Get Off the Diet Roller Coaster
   Set Meals: Easy Calorie Control
   Planning Maintenance Eating
   Maintenance Eating Plan Example
   Use Mini Diets to Maintain Weight

6. HELPFUL STRATEGIES
   Your Maintenance Calorie Level
   Become a Calorie Expert
   Get a Good Cookbook/Calorie Chart
   Calorie Control Using Technology
   Set Meals & Calorie Control
   Learn to Estimate Portion Sizes
   Understand Out-of-Control Eating
   Learn How to Compensate
   Simple is Better
   Don’t Skip Meals
   Eat Slowly
   Understand Food Labels
   Choose a Variety of Healthy Foods
   Don't Stop Exercising
   Keep a Food and Exercise Journal
   Monitor Your Weight
   Build a Support System
   More Weight Maintenance Strategies

7. LIFE-LONG MAINTENANCE
   Keys to Life-long Weight Control
   Maintenance Gets Easier with Time

TABLES & FIGURES
MAINTENANCE TABLES: Men
18 to 75 yrs, 5'-0" to 6'-6" (9 tables)

MAINTENANCE TABLES: Women
18 to 75 yrs, 5'-0" to 5'-11" (6 tables)

MINI-DIET MEAL PLANS
900, 1200, 1500 & 1800 Calorie Balanced Diets (4 tables)

Weight Maintenance - U.S Edition contains 25 additional, important tables.