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WEIGHT MANAGEMENT. Weight Management. To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended. To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity. Weight chart for Men.

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weight management1
Weight Management
  • To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
  • To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity
slide3

Weight chart for Men

Weight chart for Women

healthy eating patterns

Lab 15a info

Healthy Eating Patterns
  • Eating a variety of foods
  • Eating smaller, more frequent meals
  • Avoiding bingeing
  • Reducing fat intake
    • Fat is calorically dense (high in calories)
    • Fat is more easily stored than carbohydrates or protein
principles of weight control a balance between intake and output

IN

EX

IN > EX -

Gain Weight

IN = EX -

Maintain Weight

IN < EX -

Lose Weight

Principles of Weight Control (A balance between intake and output)
healthy daily diet
Healthy Daily Diet
  • Consume sufficient amts. of fruits & vegetables while staying within energy needs
    • For 2000 calories: 2 cups of fruit, 2½ cups of vegetables
  • Choose a variety of fruits and vegetables
  • Consume 3 oz. equivalents of whole grains daily—at least half whole grains (rest enriched)
  • Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products
weight loss calculations
Weight Loss Calculations

1 pound of fat = 3500 calories

Maximum weight loss should be

no more than 1-2 pounds per week:

500 calories/day x 7 days/week = 3500 calories/week (1 pound)

1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)

slide8

Maintaining a Healthy Weight is a Balancing Act

Calories In = Calories Out

How long will you have to lift weights in order to burn the extra 257 calories?*

*Based on 130-pound person

regular activity patterns
Regular Activity Patterns
  • Benefits of Exercise for Weight Control
    • Burns calories
    • Increases metabolism
    • Promotes greater fat loss
    • Suppresses appetite
  • What type of exercise is best?
    • Aerobic exercise
    • Strength or muscle endurance exercise
benefits of exercise
Benefits of exercise

1. Exercise improves your mood.

2. Exercise combats chronic diseases.

3. Exercise helps you manage your weight.

4.Exercise promotes better sleep

5.Exercise boosts your energy level.