Do I Need Weight Loss?

What do you see when you look in the mirror?
What do you see when you look in the mirror?

How to Determine Proper Weight

Whether you look at yourself in the mirror, read the newspaper, watch fashion shows, see magazines on news stands, everyone is talking about weight. Looking up weight in medical journals will provide you a variety of suggestions on the proper weight based on sex, height, and frame. Here is one of many that can give you an idea. Best idea is check with your doctor.

Height 5’ Male 125- Female 110

Height 5’1” Male 128– Female114

Height 5’2 Male 131– Female117

Height 5’3 Male 135– Female 120

Height 5’4 Male 138– Female123

Height 5’5 Male 142– Female127

Height 5’6 Male145 – Female131

Height 5’7 Male 148– Female134

Height 5’8 Male 152– Female138

Height 5’9 Male 156– Female 142

Height 5’10 Male 160– Female146

Height 5’11 Male 164– Female 151

Height 6’ Male 169– Female 156

Height 6’1 Male 173

Height 6’2 Male 178

Height 6’3 Male 182

When thinking about weight it is important to remember that your optimal body weight supports and helps to maintain your body. Being under weight can be just as damaging to the body as being over weight. Making a determination of your proper weight is a very important thing for everyone to do! Eating a little several times a day will help stave off binge eating. Eat a balanced diet and remember to exercise to burn your excess fat!

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    Calorie Counting

    Let’s assume that you and your doctor have decided that you should weigh 160 pounds. And that of all the forms of weight loss available, you have agreed that counting calories would be the best form of maintaining proper weight. How do you determine your daily calorie intake?

    If you decide you want to begin to count calories, you must determine what your daily calorie intake should be. Keep in mind that only 30% of your daily calorie intake should be in “good” fat. You should figure the “good fat” allowed also.

    Calculations are as follows: Remember, for these examples, you and your doctor have decided that your desired weight is 160 pounds.

    Examples 1 - FEMALE

    If you are a woman, multiply your desired weight by 11 to determine your calorie intake;

    160 (pounds) x 11 = 1760 calories you can eat daily

    To determine you daily fat intake:

    Multiply 1760 calories x 30%fat allowed = 528 - 528 divided by 9 = 58.6 gram of good fat daily.

    Example 2 - MALE

    If you are a man, multiply your desired weight by 12 to determine your calorie intake.

    160 x 12 = 1920 calories you can eat daily.

    To determine you daily fat intake:

    1920 x 30%= 576 then 576 divided by 9 = 64 grams of good fat daily.

     

    Calorie Counting Sample Lunch Menus

     

    Sample 1600-Calorie Lunch Menu

     

    Menu 1

    Tomato and Cottage Cheese Salad

    (1/2-cup Cottage cheese, 1 tomato & lettuce)

    Cold meat on 2 slices

    Rye wafer

    Pineapple - 2 slices

    Skim milk – 1-cup

     

    Menu 2

    Juicy meat loaf – 1 slice

    Green beans – ¾-cup

    Boiled potato with ½ tsp. butter

    Carrot sticks – 3 to 4

    Low -calorie cake – 1 piece

    Skim milk – 1-cup

     

    Sample 1200-Calorie Lunch Menus

     

    MENU - 1 –

     

    Turkey Sandwich:

    (2 oz. lean turkey, 2 slices whole-wheat toast, &

    1 Tbsp light mayonnaise, lettuce & tomato slice.)

    1 cup tossed green salad

    1Tbsp. Balsamic dressings

    Non-caloric drink: flavored water.

     

    MENU - 2 -

    Tuna Salad with cheese on 2 slices of whole wheat bread

    (3 oz. water packed tuna, 1 Tbsp. light mayonnaise,

    2 Tbsp. Onion minced & 1 slice reduced fat Swiss cheese

    1 cup tossed green salad

    1Tbsp. Balsamic dressing

    15 grapes

    8 oz. nonfat milk, coffee, or tea

    Nutritionists Diet Tips

    Don't Forget the Essential Food Groups!

    Essential Menu Selections should include:

    GRAINS - Eat 6 oz. daily including whole grain cereals, breads, crackers, rice, or pasta every day.

    VEGETABLES - 2 1/2 c. every day and vary your veggies. Eat dark-green like: broccoli, & spinach. Eat orange like: carrots & sweet potatoes. Eat textures like dry beans, peas and lentils.

    MILK – Drink 3 cups everyday in calcium rich foods. If you can’t drink milk, choose a lactose-free products or fortified foods

    MEAT & BEANS - Eat 5 1/2 oz. every day and go lean with protein by choosing low fat or lean. Vary choice with more fish, beans, peas, nuts and seeds

    FRUITS - 2 cups every day - Focus on a variety of fruit. Choose fresh, frozen, canned, or dried fruit. Go easy on fruit juice it can cause diarrhea.

    Calories in Everyday Foods

    Sweets - Amount - Calories

    Cake Donut 2 1/2 pieces 250

    Chocolate Cake 1 piece/ 2.5 oz 250

    Chocolate coated candy bar 12 oz 290

    Cookies - plain 2 medium 175

    Honey 1 tbsp 55

    Jelly/ Jam 1 tbsp 55

    Mint 1/2 oz 55

    Molasses 1 tbsp 50

    Pie Crust 1/6 shell 110

    Plain Jell-O 1 serving 55

    Promise Dark Chocolate/Dove 1 miniature 31

    Soft Drink 6 oz 55

    Sugar 1 tbsp 55

    Syrup 1 tbsp 55

    Vegetables Amount Calories

    Asparagus 2/3 cup cooked 20

    Beets 1 cup fresh 75

    Bell Pepper 1 medium 20

    Black Beans 1/2 cup cooked 100

    Broccoli 2/3 cup cooked 30

    Broccoli sprouts 1/2 cup 5

    Brussel Sprouts 1/2 cup - cooked 30

    Butternut squash 1/2 cup 49 cal

    Cabbage - Bok Choy 1 cup cubed 9

    Cabbage - Green 1 cup raw 15

    Cabbage - Green 2/3 cup cooked 25

    Cabbage - Purple 1 cup cubed 20

    Cabbage - Savoy 1 cup cubed 19

    Carrots - raw baby 2/3 cup cooked 30

    Cauliflower 2/3 cup cooked 15

    Celery 1-8inch stalk 6

    Chick Peas cooked 1/2 cup 134

    Cooked Okra 1/2 cup 27

    Corn 1/2 cup cooked 85

    Corn-on-cob 1 medium ear 75

    Cucumber 8 slices 10

    Eggplant 1/2 cup cooked 40

    Garbanzo Beans 1/2 cup cooked 135

    Garlic 5 cloves 22

    Green beans - cooked 1/2 cup cooked 25

    Kale - cooked 1/2 cup 17

    Kidney Beans 1/2 cup cooked 110

    Lentils - cooked 1/2 cup 115

    Lettuce 1/2 head 10

    Lima Beans 1/2 cup cooked 115

    Navy Beans 1/2 cup cooked 130

    Onion 1/2 cup chopped raw 30

    Onion 1/2 cup cooked 40

    Peas - 1/2 cup cooked or can 70

    Pinto Beans 1/2 cup cooked 118

    Potato 4 oz cooked 85

    Potato - baked with skin 1 medium 133

    Pumpkin 1/2 can 42

    Ripe Olive 1 large 12

    Romaine Lettuce 2 cups 16

    Sauerkraut - cooked 2/3 cup cooked 25

    Sauerkraut - from jar 1/2 cup 44

    Shiitake Mushroom 1/2 cup cooked 40

    Soybean 1/2 cup cooked 105

    Spinach 2/3 cup cooked 30

    Sweet Potato 1/2 large cooked 140

    Tofu 3 oz 64

    Tomato 1 medium 35

    Tomato juice 1/2 cup 20

    Turnip 2/3 cup cooked 30

    Spreads & toppings Amount Calories

    Butter 1 tsp 35

    French Dressing 2 tbsp 105

    Lard 15 gm 130

    Mayo 1 tbsp 105

    Peanut Butter 2 tbsp 190

    White Sauce/Gravy 1/4 cup 105

    Margarine Amount Calories

    Benecol 1 tub 90

    Benecol light 1 tub 45

    Brummel & Brown 1 tub 45

    Fleischman's Light 1 tub 40

    Promise 1 stick 90

    Promise 1 tub 80

    Promise Buttery Light 1 tub 45

    Promise Fat Free 1 tub 5

    Promise Light 1 stick 50

    Promise Ultra 1 tub 35

    Smart Balance 1 tub 80

    Smart Beat 1 tub 20

    Take Control 1 tub 50

    Take Control Light 1 tub 40

    Margarine 28 gm 204

    OILS Amount Calories

    Canola 1 tbsp 120

    Corn 1 tbsp 120

    Fat 1 gm 9

    Olive 1 tbsp 120

    Peanut 1 tbsp 120

    Safflower 1 tbsp 120

    Sunflower 1 tbsp 120

    Vegetable 1 tbsp 120

    Drinks/Liquid Amount Calories

    Beer 8 oz 120

    Cocktail 1 oz 205

    Coffee with 1 tsp cream & sugar 1 cup 45

    Cranberry Juice/Splenda 1 cup 40

    Distilled Spirits 1 oz 80

    Eggnog 1 oz 350

    Hot Tea 1 cup 2

    Wine 4 oz 100

    Dairy Amount Calories

    Buttermilk 1 cup 85

    Cream 28 gm 3

    1Milk - whole 1 cup 165

    Skim Milk 1 cup 85

    Cheese Amount Calories

    Cheddar Cheese 1 cubic inch 125

    Cottage Cheese 1/2 cup 95

    Custard 1/2 cup 150

    Egg 1 medium boiled 80

    Ice Cream 1/2 cup 165

    Light Cream 1/8 cup 60

    Parmesan -grated 2 tsp 57

    Sheep Cheese 100 gm 410

    Yogurt 100 gm 95

    Breads/ Grains/Nuts Amount Calories

    Almonds 14 whole 90

    Brown Rice 1/2 cup cooked 170

    Cereal 1/2 cup cooked 80

    Cooked Spaghetti 1 cup 197

    Dry Quick Oats 1/2 cup cooked 155

    Fennel Seeds 1 tbsp 20

    Flaxseed 1 tsp 42

    Graham Crackers 2 pieces 80

    Pancake 1 medium size 80

    Peanut Butter 1 tbsp 90

    Peanuts 16 whole 90

    Pecan 12 whole 90

    Pistachios 1 oz/ 47 whole nuts 160

    Pumpkin seeds 1 oz 160

    Quinoa (keen-wah) 1/2 cup cooked 127

    Sesame seeds 1 oz 160

    Soda Crackers 3 crackers 80

    Sunflower seeds 1 oz 160

    Waffle 6 inch/2oz 250

    Walnuts 6 whole walnuts 90

    Wheat Germ 2 tbsp 50

    White Rice 1/2 cup cooked 170

    Whole Grain Bread 1 slice 80

     

     

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