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Weight, Health, Longevity

Posted by R C on 8/16/02 at 13:03 (092665)

Hi everyone,

I just wanted to give you my updated list of web resources related to weight control and other health matters. (Sorry it is such a long message.) I found this information to be most helpful in my own struggle to improve my physical condition after a 2+ years with PF. By counting calories and swimming 5x a week, I have lost about 21 pounds (most of it gained while trying to stay off my aching foot!), and am in darned good shape. I hope this is useful to somebody out there.

R C

This is one of the best general articles on weight loss: http://www.diennet.com/obesity1.htm . It appears to be medically and scientifically sound, though a bit technical.

Here is an extensive chart showing the nutritional content (calories, fat, protein, carb, etc.) of hundreds of food items . You can use it to count calories all day to keep the total under the targeted level. After a while you can do it pretty much in your head.

Use this to determine the number of calories per day you would need to maintain your weight: . It takes into account your basal metabolism, as well as activity levels and exercise. To perform the calculation yourself, use the formulas at . These formulas tend to yield overestimates in the case of an overweight individual. A 3500 calorie deficit = 1 pound weight loss. Thus, to lose one pound per week, you would need to maintain a 500 calorie deficit each day.

To estimate your ideal weight (based on age, height and frame size), refer to . There are other useful calculators as well.

Serving Sizes Defined . You'll see that these clinically defined serving sizes are quite small compared to the present cultural standard.

Body Fat Percentage calculator based on three abdominal measurements: .
Three Body Fat Percentage calculators based on different measurement sets: . Each of these can only give you a rough estimate. More accurate results can be achieved via electrical impedance or water displacement methods.

Here are some brief notes on carbohydrate metabolism: http://nutrition.about.com/library/blnutritionnotesdiabetes.htm . It touches on the roles of insulin and glucagon during serum glucose regulation. More specifically the site http://www.dontweightaround.com/scale.html explains those daily swings of 5 pounds or more.

Calculate your 'real' age based on health and lifestyle factors. At the end it gives recommended lifestyle changes for improving your 'real' age.
.

Life expectancy quiz, similar to the above. . Again, you can infer from the questions those life habits that could add years to your life.

The website Understanding Body Fat Percentage, at , goes into more detail about the significance of body fat percentage versus (say) body mass index, in relation to a weight loss program. For example, according to the link , approximately 75% of weight loss from dieting alone is due to loss of fatty tissue, while 25% is due to loss of lean tissue (muscle!). This does not take into account the effects of exercise, however; conventional wisdom dictates that the loss of lean tissue is minimized by losing weight slowly (up to 2 pounds per week) and by combining diet with exercise.

Muscle tissue tends to burn 0.5818 calories per hour per pound at rest, according to . (That's 13.96 calories per pound per day at rest.) That figure rises by a factor of 1.7 during vigorous exercise. Fatty tissue burns almost nothing by comparison.

Check this site for the number of calories burned per hour, during various activities: .

Learn the nutritional content of fast foods: .
See also , .
The results are shocking. From a McDonald's Big Mac Combo (plus one drink refill), you get a staggering 1,500 calories.

Re: Ignore this thread: Weight, Health, Longevity

R C on 8/16/02 at 13:25 (092667)

Sorry, but for some reason most of the web addresses didn't copy into the text of my post, which makes it pretty useless. I must have broken the rules.

Re: Ignore this thread: Weight, Health, Longevity

R C on 8/16/02 at 13:25 (092667)

Sorry, but for some reason most of the web addresses didn't copy into the text of my post, which makes it pretty useless. I must have broken the rules.