Weight Maintenance - Metric Edition - Vincent Antonetti - Bog

You can lose weight on almost any diet. But the real challenge is not losing weight - rather 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 people age. Weight Maintenance - Metric Edition is a superb reference for men and women and a practical lifelong weight control guide. This is another effective, sensible, easy-to-use book you can trust from NoPaperPress. (Metric units)
TABLE OF CONTENTS
1. INTRODUCTION
2. BEFORE YOU START
Cardio Self-Assessment
The Walking Test
What Should You Weigh?
What's Your Body-Fat Percentage?
Body-Mass Index (BMI)
What's Your "Best Weight?"
Body-Weight Assessment Example
But What is Your Realistic Weight?
3. WEIGHT CONTROL EXERCISE
How Many Calories Do You Burn?
Calories Burned Example
What Exercise is Right for You?
Aerobic Exercise: How Hard?
Aerobic Exercise: Target-Training Zone
A Walking Program
Use Dumbbells to Add Muscle
More Strengthening Exercises
If You Miss a Session
Risks and Possible Problems
How to Avoid Injury
An Effective Low-Cost Program
4. WEIGHT CONTROL NUTRITION
Nutrients and Micronutrients
Complete & Incomplete Proteins
You Need Carbs
Glycemic Index
Cholesterol and Triglyceride
The Skinny on Fat
Vitamins and Minerals
Guidelines for Healthy Eating
Vitamin/Mineral Supplements
Estimating a Meal's Caloric Content
Fiber is Important
Drink Enough Water
Salt In Moderation
Limit Sugar You Consume
Common-Sense Nutrition
5. WEIGHT CONTROL BASICS
Conservation of Energy
Basal Metabolic Energy
Physical Activity Energy
When Does Weight Change Occur?
Simple Weight Change Math
Weight Variations Due to Water
6. 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
7. 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
Summarize Your Nutritional Needs
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
Final Weight Maintenance Tip: Maintenance Gets Easier with Time
This book has 36 easy-to-use Tables!