THE ARMY WEIGHT CONTROL PROGRAM Army Regulation 600–9
Table of Contents Ch. 1: Introduction Ch. 2: Responsibilities   Ch. 3: Proper Weight Control Table List Figure List	Introduction   Summary of Change   Appendixes Glossary
Appendix C:   C-6 to C-8	< prev   |   next >

Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance.

1. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients? An easy way to check is shown in table C–2.
2. Activity factors (see fig C–1) for weight maintenance include—
   1. Weight maintenance.
   2. Activity factors:
      (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise on the job or off duty.
      (b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.
      (c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category).
   3. Weight loss (see fig C–2).
      (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level.
      (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day.

Calories don’t deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed. The nutrients listed in table C–3 provide calories; nutrients that do not provide calories are listed in table C–4.

Appendix C:   C-6 to C-8

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