Do I Need Weight Loss?
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!
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
Inidvidual Diet & Tracking FREE
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.
Diet Information Sources on the Web:
http://www.wulongforlife.com/ - Drink tea and lose weight - Shown on Oprah
www.MyFoodDiary.com An on line calorie counting assistant
http://www.choosemyplate.gov/
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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