Obesity Weight Loss Chart
March 17, 2009
OBESITY CONTROL: VITAMINS NEEDED DAILY
Here is a list of the vitamins that a normal person needs in a day.
(A) THE VITAMINS A NORMAL PERSON NEEDS DAILY
(Terms used: mg = miligrams; Mg = Micrograms; Iu = International units)
| VITAMINS | REQUIRED DAILY |
| Vitamin A | 5000 Iu |
| Vitamin B1/Riboflabin | 1.8 mg |
| Vitamin B1/Thiamin | 1.5 mg |
| Vitamin B6/Pyridoxine | 2 mg |
| B12 | 3 Mg |
| Vitamin C/Asorbic Acid | 45 mg |
| Vitamin D | 400 Iu |
| Vitamin E | 15 Iu |
| Vitamin K | none |
| Folic Acid | 0.4 mg |
| Pantothenic acid | unknown |
| Niacin | 20 mg |
B) THE IDEAL HEIGHT: WEIGHT CHART
(FOR THE FAIRER SEX)
AGE GROUP : 22 TO 25 YEARS
FRAME : Small to Medium Built
UNIT : Kilograms
| HEIGHT | IDEAL WEIGHT (FEMALES) |
| 4′ 10” | 42.0 to 48.5 kg |
| 4′ 11′ | 42.5 to 50 kg |
| 5′ 0” | 43.5 to 51 kg |
| 5′ 5” | 45.0 to 52.5 kg |
C) THE HEIGHT: WEIGHT CHART
(FOR EITHER SEX)
AGE GROUP : 22 TO 25 YEARS
FRAME : Small to Medium Built
UNIT : Kilograms
| HEIGHT | WEIGHT (FEMALES) | WEIGHT (MALES) |
| 5′ 2” | 46.5 to 54 kg | 50.5 to 58.5 kg |
| 5′ 3” | 47.5 to 55 kg | 52.0 to 61.0 kg |
| 5′ 4” | 49.0 to 57 kg | 53.5 to 62.0 kg |
| 5′ 5” | 50.5 to 58.5 kg | 55.0 to 63.0 kg |
| 5′ 6” | 52.0 to 61 kg | 56.0 to 65.0 kg |
| 5′ 7” | 53.5 to 63 kg | 58.0 to 66.5 kg |
| 5′ 8” | 55.0 to 65 kg | 60.0 to 69.0 kg |
| 5′ 9” | 57.0 to 66.5 kg | 62.0 to 71.0 kg |
| 5′ 10” | 58.5 to 68.5 kg | 63.5 to 72.5 kg |
| 5′ 11” | 61.0 to 70 kg | 65.0 to 75.0 kg |
| 6′ 0” | 63.0 to 72 kg | 67.0 to 77.0 kg |
| 6′ 1” | 69.0 to 79.0 kg | |
| 6′ 2” | 71.0 to 81.5 kg | |
| 6′ 3” | 72.5 to 84.0 kg | |
| 6′ 4” | 74.0 to 86.0 kg |
(D) THE JOB/ACTIVITY: BURNT CALORIE CHART
Along with a calorie chart and the list of the various activities burning various amounts of calories, you will be able to balance your calorie expenditure rate with that of calorie intake.
(FOR EITHER SEX)
| JOB/ACTIVITIES | CALORIE BURNT DAILY MORNING ACTVITIES |
| Brushing teeth or hair | |
| Light gymnastics | |
| Bathing | |
| Bed making | |
| Mopping floors | |
| Bathing | |
| Ironing | 300 |
| Dressing/ Undressing | 500 |
| Answering telephones | 50 |
| Eating | 100 |
| Driving | 200 |
| Filing (office) | 300 |
| Dusting furniture | 100 |
| Washing up | 50 |
| Preparing meals | 50 |
HOBBIES
| Gardening | 250 |
| Sewing | 50 |
| Reading | 25 |
| Singing | 50 |
| Painting | 150 |
| Piano playing | 75 |
| Typing | 50 |
| Sawing | 500 |
| Fishing | 150 |
| Card playing | 25 |
SPORTS & GAMES
| Rowing | 400 |
| Hiking | 400 |
| Walking fast | 300 |
| Walking leisurely | 200 |
| Walking upstairs or downstairs | 800 |
| Skiing | 450 |
| Skating rapidly | 600 |
| Skating leisurely | 400 |
| Slow cycling | 300 |
| Strenuous cycling | 600 |
| Rowing | 400 |
| Slow step dancing | 350 |
| Fast Step dancing | 600 |
| Horse riding | 250 |
| Tennis doubles | 350 |
| Tennis singles | 450 |
| Soccer | 650 |
| Basketball | 550 |
| Badminton | 400 |
| Golf | 250 |
| Swimming leisurely | 400 |
| Swimming rapidly | 800 |
| Tenpin bowling | 250 |
(E) CALORIE CHART with PROTEIN, CARBOHYDRATE & FAT CONTENT OF FOOD
Along with a calorie chart and the list of the various activities burning various amounts of calories, you will be able to balance your calorie expenditure rate with that of calorie intake.
| FOOD | CALORIE/FUEL VALUE PER 100 GMS | CARBOHYDRATE % | PROTEIN % | FAT% |
| Apples | 64 | 14.9 | 0.3 | 0.4 |
| Asparagus | 26 | 03.9 | 2.2 | 0.2 |
| Bacon, fa | 712 | 0.7 | 6.2 | 76.0 |
| Broiled | 599 | 1.0 | 25.0 | 55.0 |
| Beet, medium | 268 | 1.0 | 17.5 | 22.0 |
| Beets, fresh | 46 | 9.6 | 1.6 | 0.1 |
| Bread white | 268 | 1.0 | 17.5 | 22.0 |
| Butter | 733 | 0.4 | 0.6 | 81.0 |
| Cabbage | 29 | 5.3 | 1.4 | 0.2 |
| Carrots | 45 | 9.3 | 1.2 | 0.3 |
| Cashewnuts | 609 | 26.4 | 19.6 | 47.2 |
| Cheese, | 393 | 1.7 | 23.9 | 32.3 |
| Cheddar, | 393 | 1.7 | 23.9 | 32.3 |
| American | 393 | 1.7 | 23.9 | 32.3 |
| Chicken, total edible | 111 | 1.0 | 21.6 | 2.7 |
| Chocolate | 570 | 18.0 | 5.5 | 2.7 |
| Corn (maize) entire | 372 | 73.4 | 10.0 | 4.3 |
| Haddock | 72 | 0.5 | 17.2 | 0.3 |
| Lamb, leg, Intermediate |
230 | 1.0 | 18.0 | 17.5 |
| Milk, fresh, whole | 69 | 4.9 | 3.5 | 3.9 |
| Molasses, medium | 240 | 60.0 | 0.0 | 0.0 |
| Oat meal, dry, Uncooked | 396 | 68.2 | 14.2 | 7.4 |
| Oranges | 50 | 11.2 | 0.9 | 0.2 |
| Peanuts | 600 | 23.6 | 26.9 | 44.2 |
| Peas, fresh | 101 | 17.7 | 6.7 | 0.4 |
| Pork, ham, medium | 340 | 1.0 | 15.2 | 31.0 |
| Potatoes | 85 | 19.1 | 2.0 | 0.1 |
| Spinach | 25 | 3.2 | 2.3 | 0.3 |
| Strawberries | 41 | 8.1 | 0.8 | 0.6 |
| Tomatoes | 4.1 | 8.1 | 1.0 | 0.6 |
| Tuna, canned | 194 | 0.5 | 24.2 | 10.8 |
| Walnuts, English | 702 | 15.6 | 64.4 | 15.0 |
