75th St. Medical Center
Doctors Weight Control & Wellness Center
- Open 7 days a week with late hours
- No appointment necessary
- Onsite x-ray, lab, and pharmacy
- Serving the community for over 21 years
- Maryland-licensed physicians
Weight Control
Forms and Charts
| Your Weight (in pounds) | |||||||
|---|---|---|---|---|---|---|---|
| 120 | 150 | 170 | 200 | 220 | 250 | ||
| Aerobic Dance | 4.9 | 5.9 | 6.6 | 7.6 | 8.2 | 9.2 | |
| Bicycling (road) 5.5mph (11 min / mile) | 3.8 | 4.7 | 5.3 | 6.3 | 6.9 | 7.9 | |
| Bicycling (road) 10mph (6 min / mile) | 6.5 | 8.1 | 9.2 | 10.8 | 11.9 | 13.6 | |
| Bicycling (road) 12.4mph (5 min / mile) | 8.5 | 10.1 | 11.2 | 12.5 | 13.9 | 15.6 | |
| Stationary Cycling (56rpm or 20kph) | Your Weight (in pounds) | ||||||
| Airoyne Tension | Monarch Tension | 120 | 150 | 170 | 200 | 220 | 250 |
| 0.62 | 0.5 | 3.2 | 3.2 | 3.2 | 3.2 | 3.2 | 3.2 |
| 1.2 | 1.0 | 4.9 | 4.9 | 4.9 | 4.9 | 4.9 | 4.9 |
| 1.9 | 1.5 | 6.5 | 6.5 | 6.5 | 6.5 | 6.5 | 6.5 |
| 2.5 | 2 | 8.2 | 8.2 | 8.2 | 8.2 | 8.2 | 8.2 |
| 3.1 | 2.5 | 10.0 | 10.0 | 10.0 | 10.0 | 10.0 | 10.0 |
| 3.7 | 3 | 11.6 | 11.6 | 11.6 | 11.6 | 11.6 | 11.6 |
| Your Weight (in pounds) | |||||||
| 120 | 150 | 170 | 200 | 220 | 250 | ||
| Calisthenics | 3.9 | 4.9 | 5.6 | 6.6 | 7.2 | 8.2 | |
| Golf | 4.3 | 5.4 | 6.1 | 7.2 | 7.9 | 9.0 | |
| Handball | 7.6 | 9.5 | 10.7 | 12.7 | 13.9 | 15.8 | |
| Jogging (11 min / mile) | 7.3 | 9.1 | 10.4 | 12.2 | 13.4 | 15.3 | |
| Running (8 min / mile) | 11.3 | 13.1 | 16.0 | 18.8 | 20.7 | 23.5 | |
| Racquetball | 7.6 | 9.5 | 10.7 | 12.7 | 13.9 | 15.8 | |
| Skating (moderate) | 4.3 | 5.4 | 6.1 | 7.2 | 7.9 | 9.0 | |
| Skiing (downhill) | 7.6 | 9.5 | 10.7 | 12.7 | 13.9 | 15.8 | |
| Skiing (cross-country) | 8.7 | 10.8 | 12.3 | 14.5 | 15.9 | 18.0 | |
| Squash | 8.1 | 10.2 | 11.5 | 13.6 | 14.9 | 17.0 | |
| Swimming (breast stroke) | 5.7 | 7.2 | 8.1 | 9.6 | 10.5 | 12.0 | |
| Swimming (crawl) | 6.9 | 8.7 | 9.8 | 11.6 | 12.7 | 14.5 | |
| Tennis | 5.4 | 6.8 | 7.7 | 9.1 | 10.0 | 11.4 | |
| Walking 3mph (20 min / mile) | 3.2 | 4.0 | 4.6 | 5.4 | 5.9 | 6.8 | |
| Walking 4mph (15 min / mile) | 4.6 | 5.8 | 6.6 | 7.8 | 8.5 | 9.7 | |
Low-Calorie Snacks
Rotate your choice of snacks daily. Allow 200 calories per day for snacks. You may also snack on vegetables and most low-fat meats on an unlimited basis.
| Item | Amount | Calories |
|---|---|---|
| Air-Popped Popcorn | 3 cups | 75 |
| Rice Cakes | 2 | 70 |
| Watermelon | 1 cup | 50 |
| Fresh Apricots | 3 | 51 |
| Sugar-Free Popsicles | 3 | 75 |
| Vanilla Ice Milk | 1/2 cup | 93 |
| Fudgesicle | 1 | 90 |
| Animal Crackers | 7 | 60 |
| Ritz Blitz | 22 | 70 |
| Blueberries | 1 cup | 80 |
| Raisins | 2 tbsp. | 54 |
| Pretzel | 1 large | 55 |
| Frozen Yogurt Fruit Bar | 1 | 50 |
| Unsweetened Apple Sauce | 1/2 cup | 53 |
| Hershey's Kisses | 2 | 49 |
| Gum Drops | 6 | 50 |
| Mini Marshmallows | 10 | 25 |
| Weight Watchers' Brownies | 1 | 100 |
| Cantaloupe | 2 cups | 75 |
| Fat-Free Cottage Cheese | 1/2 cup | 80 |
| Sugar-Free Jello | 1 cup | 20 |
| Turkey Bacon | 3 slices | 90 |
| Natural Nectar Bar | 1 | 99 |
| Thin Mints | 2 | 84 |
| String Cheese | 1 oz. | 80 |
| Townhouse Crackers | 5 | 80 |
| Saltine Crackers | 6 | 75 |
| Rye Crisp | 2 | 40 |
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