Download Weight Management

Weight Management
How Can I Lose Weight?
Burning Calories
• Exercise and nutrition are key components in losing
weight
• To lose weight you must burn more calories than you
are consuming
• 3,500 calories= 1 lb. body weight
• To lose 1 pound per week, must have 500 calorie
deficit per day with diet and exercise
• Maximum amount of weight you should lose in order
to stay healthy= 2 lbs. per week
Basic Nutrition
-Meals should include 3 food groups
-two of which include a fruit and a vegetable
-Total caloric intake each day should consist of 45-65%
carbohydrates, 20-35% fats, and 10-35% proteins
based on a 2,000 calorie diet (Howley, 362)
Dieting?
• This is a short-term technique
– Must change eating habits in order to keep off the
lost weight after dieting
• Want long-term results?
– Change your eating habits
– Rate, amount, and frequency of meals are
important aspects for losing weight
Rate of Eating
• Eat slower
• May take 20 minutes for stomach to signal brain that
you are full
• Allows you to consume less calories before
realizing you are full
Amount of Food
• Consume larger portions of low-calorie foods (high
fiber)
• Examples
– Drink water before and during a meal to feel full
faster
– Eat fruits and veggies for a snack for
fewer/healthier calories
– Eat salad before the main course
– Try to not consume everything on your plate
Frequency
• Skipping meals to save
calories may cause
binging at the next meal
• 5-6 small meals a day
controls hunger
Snack on Veggies=
satisfaction with fewer calories
Healthy Snack
-Healthy snacks include a portion of protein,
carbohydrates, and fat
-On a 2,000 calorie a day diet, while eating 5-6
smaller meals per day, snacks should be about 300325 calories
- Whole grain snacks are rich in fiber and complex
carbohydrates which give you energy
- Nuts contain protein (fuller longer) and
monounsaturated fat “good” fat
- Fruits and vegetables contain very few calories
and provide vitamins, minerals, fiber and other
nutrients
Healthy Snacks Continued
Examples
-a piece of wheat toast with peanut butter
-oatmeal and egg whites
-chocolate milk
-string cheese
-a serving of nuts
-yogurt
Healthy Snacks Continued
Examples:
-Apple and peanut butter
-Banana and peanut butter
-Chicken salad (with a serving of ranch
dressing or mayonaise)
-Peanut butter sandwich
Healthy Snacks Continued
Examples:
-carrots with ranch dressing
-Celery with peanut butter or cream cheese
-Granola with skim milk and sliced bananas
Conclusion
-The frequency, amount, and rate at which you eat
are key components in changing your eating behaviors
-Decrease calorie intake and increase exercise in
order to create a larger calorie deficit to receive better
results
-Consume plenty of fruits and vegetables daily
-Drink calorie free beverages before and during
meals
-Monitor your fat intake while still consuming the
daily recommendation
Helpful Links
www.mypyramid.gov
-provides nutritional information based on
age, gender, weight, height, and activity level
http://www.acsm.org
-can search for nutrition based articles
Works Cited
Mypyramid.gov
(United States Department of Agriculture)
http://www.acsm.org
(American College of Sports Medicine)
Howley, E.T., Power, S.K. Exercise Physiology: Theory
and Application to Fitness and Performance.
McGraw Hill: New York, 2007.