Introduction - Conquering Obesity
Height-Weight Relationship
Proper Weight-Loss Diet Plan
Proper Weight-Loss Diet
Exercise and Obesity
Weight-Loss Lifestyle
Overcoming Obesity - Summary
Overcoming Obesity Appendix |
Overcoming Obesity Appendix
Tables listed below include Desirable Weight Ranges, Food Calorie Table, and Calories
Burned During Exercises and Other Activities.
APPENDIX A
Desirable Weight Ranges
Males |
|
Females |
|
| HEIGHT |
WEIGHT |
HEIGHT |
WEIGHT |
| 5'4" |
117 - 163 |
5'0" |
96 - 138 |
| 5'5" |
120 - 167 |
5'1" |
99 - 141 |
| 5'6" |
124 - 173 |
5'2" |
102 - 144 |
| 5'7" |
128 - 178 |
5'3" |
105 - 149 |
| 5'8" |
132 - 183 |
5'4" |
108 - 152 |
| 5'9" |
136 - 187 |
5'5" |
111 - 156 |
| 5'10" |
140 - 193 |
5'6" |
114 - 161 |
| 5'11" |
144 - 198 |
5'7" |
118 - 165 |
| 6'0" |
148 - 204 |
5'8" |
122 - 169 |
| 6'1" |
152 - 209 |
5'9" |
126 - 174 |
| 6'2" |
156 - 215 |
5'10" |
130 - 179 |
| 6'3" |
160 - 220 |
5'11" |
134 - 185 |
| 6'4" |
169 - 231 |
6'0" |
138 - 190 |
APPENDIX B
Food Calorie Table
| Calorie Table for Breakfast Cereal Food |
Calorie Content |
| Corn Flakes, Kelloggs |
(45 g) 167 |
| Rice Krispies, Kelloggs |
( 45 g) 171 |
| Corn flakes, regular |
( 1 cup ) 110 |
| Calorie Table for Bread and Bakery |
Calorie Content |
| Biscuit (15 g) |
74 |
| White Bread (1 slice/ 37 g) |
84 |
| Danish Pastry |
287 |
| Doughnut (49 g) |
140 |
| Hot Cross Bun (70 g) |
205 |
| Calorie Table for Eggs and Dairy |
Calorie Content |
| Butter (10 g) |
74 |
| Cheese, Cheddar (40 g) |
172 |
| Eggs, whole (extra large/58 g) |
86 |
| Egg, white (large) |
16 |
| Egg, yolk (large) |
59 |
| Buffalo milk (1 cup) |
17 g |
| Calories in milk, semi skimmed (200ml) |
96 |
| Calorie Table for Fruits |
Calorie Content |
| Apple (112g) |
53 |
| Banana (150g) |
143 |
| Grapes (50g) |
30 |
| Melon (1oz/28g) |
7 |
| Orange (160g) |
59 |
| Pear (170g) |
68 |
| Strawberries (1oz/28g) |
7 |
| Calorie Table for Vegetables |
Calorie Content |
| Carrots (60 g) |
13 |
| Peas (60 g) |
32 |
| Salad (100 g) |
19 |
| Broccoli (4 oz) |
15 |
| Cabbage, raw (1 cup) |
25 |
| Cauliflower, raw (1 cup) |
30 |
| Onions (4 oz) |
40 |
| Mushrooms (1 cup) |
18 |
| Potato, Sweet, (4 oz) |
80 |
| Potatoes, baked (4 oz) |
104 |
| Potatoes, boiled (4 oz) |
80 |
| Radishes (4 oz) |
15 |
| Spinach (1 cup) |
10 |
| Tomato (medium) |
20 |
| Calorie Table for Meat and Chicken |
Calorie Content |
| Bacon (1 Rasher/ 25 g) |
64 |
| Chicken Breast (200 g) |
342 |
| Beef, gravy (83 ml) |
45 |
| Ham, 1 slice (30 g) |
35 |
| Kebab (168 g) |
429 |
| Calorie Table for Chocolates and Sweets |
Calorie Content |
| Chocolate (100 g) |
530 |
| Chocolate Ice Cream (50 g) |
159 |
| Mars Bar (65g) |
294 |
| Popcorn (100 g) |
405 |
| Low calorie sweetener (1 tsp/ 1 g) |
4 |
| Chewing Gum, Wrigley's (1 piece) |
10 |
| Calorie Table for Drinks |
Calorie Content |
| Coffee (1 cup/220 ml) |
15.4 |
| Can of Coke (330 ml) |
139 |
| Orange Juice (1 glass/200 ml) |
88 |
| Tea (1 mug/ 270 ml) |
29 |
| Chocolate shake (generic) (10 oz) |
360 |
| Calorie table for Fast Food |
Calorie Content |
| Big Mac ( 215 g) |
492 |
| Kentucky fried chicken (67 g) |
195 |
| Hamburger (108 g) |
254 |
| Pizza (½ pizza/135 g) |
263 |
| McDonald's French Fries (small) |
210 |
APPENDIX C
Calories Burned During Exercises
(and other activities)
| ACTIVITY |
CALORIES/HOUR |
| Bowling |
250 |
| Cleaning Windows |
350 |
| Cycling |
400 |
| Dancing |
300 |
| Football |
450 |
| Gardening |
250 |
| General Housework |
190 |
| Golf |
250 |
| Horse Riding |
450 |
| Ironing |
250 |
| Jogging |
500 |
| Mowing the Lawn |
400 |
| Running |
900 |
| Scrubbing Floors |
275 |
| Skiing |
500 |
| Swimming |
500 |
| Walking |
250 |
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Summary
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