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Approximate Weight For Women




Height in on                             Kg   
                           
125                                                         50.8-54.4                                
  
155                                                         51.7-55.3                                                                                
157                                                         53.1-56.7                                                                                                                                                                                
160                                                         54.4-58.1                                                                                                                                                                                     
163                                                         56.2-58.9                                                                                                                                                                                     
165                                                         57.6-61.2                                                                                       
168                                                         59.0-63.5
                                                                       


  
Charts and tables can never tell you how much your ideal weight should be, as would an honest look 
at yourself in mirror. Once you set a  goal, however, stick to it. But don’t jump on to the scales every morning expecting a miracle. Your figure didn’t become this unhealthy size in day and it one day and it will return to normal in such a short time either. It might be a better idea to weigh yourself at the beginning of the week, before breakfast, and evaluate your progress. Remember your menu has to be planned very carefully. Take care to include foods from the four basic food groups, that is, 
(a)    Milk and milk products (though, not after 4  p.m.),
(b)   Meat, fish poultry and eggs,
(c)    Fresh fruits, dark green or deep yellow vegetables, and
(d)   Breads, creels and whole grains.
Never miss a meal. And make sure what you are eating is a balanced diet.


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Weight Reduction   

  

20  Helpful Hints For Weight Reduction

 

1 .  
Squeeze one small lemon juice into a cup of warm water. Drink it first thing in the morning. After 30  minutes, you can have breakfast.
2.
Grapefruit is the only fruit that has the right enzymes to start the digestive process. It is an excellent liver corrective. Eat half a grapefruit every morning for breakfast or one may have a small glass of unsweetened grapefruit juice.
3. Remember the two combinations-
        a)  One ‘fatty’ item with two ‘skinny’ items.
b) One protein with two vegetables, if a non-vegetarian. One need only work out a combination for  lunch and dinner, not breakfast.
4.
 Eat three meals a day, never skip a meal. Try to avoid snacking in between meals. If, for some reason, you feel like snacking-munch on some raw vegetables.
5.
Remember, beef takes 72 hours to digest. Pork is extremely fatty. Pock is extremely fatty. These are full of saturated fat. You can have beef on alternate days-never on the some day. Pock or anything from the pork family can be eaten once a week only.
6.
 Breakfast is the most important meal. Have a good breakfast.
7.
Eat your meals in a 10-inch plate instead of a 12-inch plate. That way, you will cut down on the quantity of food you eat, not the quality.
8.
 Include protein in each menu because protein takes a long time to digest and you’ll feel full longer. This will prevent you from snacking.
9.
 Avoid taking second helping. You should be satisfied with the food you take the first time. If you eat slowly, you will feel full and won’t need to have more.
10.
 After 4 p.m., our digestive process slows down. Avoid starchy carbohydrates, sugar and fatty food for dinner. Try to have dinner by 6 or 7 p.m. One hour after dinner do some light exercise, like walking.
11.
 All dairy products, such as milk, buttermilk, cottage cheese, ricotta cheese and yogurt, should be avoided after 4 p.m. Also, one should have just one dairy product a day.
12.
 Do not drink any liquid while actually eating food. Liquid can be 15 to 20 minutes before and after meals. All through the day drink plenty of water. Water flushes the impurities out of your system.
13.
 Carbonated drinks stop the process of digestion and are very fattening. Carbonated drinks are high in sodium and sugar. A diet drink occasionally is permissible, but never after 4 p.m.
14.
 Avoid desserts as much as possible. If you crave for something sweet, eat fruit. Fruit is nature’s desert and does not contain the oil and fat that you find in made-up desserts like cakes and puddings. Unsweetened jelly is a good dessert. Even if you have a half grapefruit at breakfast, you can have another fruit that day before 4 p.m.
15. 
 Alcohol is extremely fattening. Do yourself a favor – avoid it. A glass of wine or a scotch and water occasionally is allowed. Remember you can socialize equally well with a glass of tomato juice, which has only 45 calories.
16.
 Absolutely, no eating standing up. The practice of eating what is avoidable in the open fridge or on the kitchen shelves should be avoided. Eat slowly. The brain takes a while to realize that the stomach is full. If you wait 20 minutes after your dinner for dessert, you will find your craving for desert has decreased a lot, if not disappeared completely.
17.
 Never go grocery shopping on an empty stomach. If your stomach is full you will not buy junk food.
18.
 Do some form of exercise every day for at least 20 minutes? For example, disco dancing, fast walking, jogging, tennis, skipping.
It improves blood circulation.
19.
 Take some vitamins every day. Ask your doctor or counselor about it.
20. 
The body needs plenty of rest. Some people need only five hours of sleep, others eight hours. Give your body what it needs. Tension and worry hinder the weight loss program me. Try to relax as much as possible.
Drink a minimum of 48 to 64 ounces of fluid per day, which may include water, lemon tea, and decaffeinated coffee and sugar-free drinks. Use your thirst as a guide for how much liquid your body needs. If you drink more than a gallon of liquid a day, necessary enzyme will be washed away and you will only feel bloated

How Much Weight Will I Lose? 


A natural question, for one is impatient to imagine oneself svelte, sexy and sinuous. It is you imagined image that will be your main motivator now. One  can’t  really  give a specific answer, but it all depends on your age, occupation , bone structure, metabolism and , above all, your ability to stay on a diet.Some dieters see a weight loss after just a couple of days, others report that their scales surprise them suddenly, with great news after a week. The one positive fact is that if you diet honestly, you will most definitely  lose weight simply because when you eat less, you burn up the fat already stored in your body. 


Diets take an enormous amount of will power.  A peaceful frame of mind, therefore, is necessary. Don’t start dieting when you are under tension of some sort, such as, if you have just given up smoking, someone is seriously ill, financial tension, marital problems and so on, for it will not  be successful.The best way to divert your attention from food is to pursue a hobby. Painting, handicrafts, social work, interior  decoration and so on will keep you mind occupied and you will not turn to food.
Keep a jug of sugar-free lemonade  handy. When you feel like snacking between meals, drink a glass of lemonade or water. It will flush out the toxic waste from your body & fill the stomach, thus lessening the urge to attack the refrigerator.Vitamins are absolutely necessary whether you are dieting or not. No one really eats three balanced meals a day and we never get all the vitamins and minerals our body needs every day from what we eat. Get plenty of rest, specifically eight hours’ sleep. This will relax your nerves. In your mind paint a beautiful picture of yourself-slim and beautiful, just as you would like to be. Every time you feel like snacking that beautiful picture of yourself and the attention you’ll get from people. It will help curb the urge to eat junk. Here is a list of the food one normally eats, the calories consumed. They are categorized  as proteins, vegetables and fruits, to help you plan your meals.

  MENU PLANNER:

                         protein                 Fruit                        Vegetables                     Miscellaneous   



Remember your menu has to be planned very carefully. Take care to include foods from the four basic food groups,




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