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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

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weight management

Weight Management

How Can I Lose Weight?

burning calories
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
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
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
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
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 fruitsand veggies for a snack for fewer/healthier calories
    • Eat salad before the main course
    • Try to not consume everything on your plate
frequency
Frequency
  • Skipping meals to save calories may cause binging at the next meal
  • 5-6 small meals a day controls hunger
healthy snack
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 about300-325 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
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 continued1
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 continued2
Healthy Snacks Continued

Examples:

-carrots with ranch dressing

-Celery with peanut butter or cream cheese

-Granola with skim milk and sliced bananas

conclusion
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
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
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.

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