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Body Composition & Weight Management: Application PEP 418 University of Idaho Controlling Body Composition _______________________________ are all necessary factors that contribute to weight and/or fat loss. The role of nutrition cannot be understated!

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Body Composition & Weight Management: Application

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controlling body composition
Controlling Body Composition
  • _______________________________ are all necessary factors that contribute to weight and/or fat loss.
    • The role of nutrition cannot be understated!
  • To lose weight, bring in less energy than you expend through daily activity and exercise.
  • __________________________
    • For 7 days, caloric deficit must equal ___________________________.
  • _______________________________
establishing a basic direction
Establishing a Basic Direction…
  • Using the calculations in Lab 6.2 to identify a safe and healthy ________


  • This should dictate your weight loss/body composition goals, not the TV, media, or your yearning for “your high school body!”
what should you eat
What Should You Eat?
  • _______________!
  • There are several resources available; your textbook is a great place to start!
  • Read _______________________ about various foods, especially non-labeled foods such as fruits and vegetables.
  • Use the _____________________ to help plan your daily intake.
apply what you ve learned
Apply What You’ve Learned…
  • The same process used for each aspect of fitness is applicable here as well:
    • ______________________
    • ______________________
    • ______________________
    • Step 4: Action
    • Step 5: Periodic Reassessment
  • Have your ____________________ accurately assessed first.
  • Record your meals in a ___________ and assess your nutrition using software, DRI guidelines, or a nutritionist.
    • The U of I offers sweet deals with the on-campus nutritionist – you should consider her a valuable resource!
goal setting
Goal Setting
  • Establish a _______________________


    • Example:
  • Establish _________________.
    • Example:
  • Work your objectives into ____________


    • The ____________________ of this process are even more important in the weight loss/nutrition area!
program development
Program Development
  • Write up _____________________ that meet the necessary goals of caloric intake and nutrient distribution for weight/fat loss.
    • These can then be mixed and matched to provide variety to your nutrition plan.
  • Plan ________________________ to help create an appropriate caloric deficit for each day.
  • Implement your exercise and nutrition programs ___________.
    • It is OK to change the plan on the fly, so long as the changes coincide with the goals of the plan.
    • Example:
periodic reassessment
Periodic Reassessment
  • For nutrition, periodic reassessment is HUGE!
  • _______________________________ to ensure that it is following the plan you established.
  • For weight management, reassessment is important, but ____________________

___________________________ since daily weight can fluctuate due to fluid intake, meals, etc.

    • Also, make sure reassessments are done in a manner consistent with the initial assessment.
    • Example:
helpful hints
Helpful Hints
  • Food planning
    • Plan at least ____________________ is more optimal.
      • Feeding the body a little at a time, all the time keeps your metabolism higher, energy levels higher, and reduces the likelihood that excess kilocalories will be converted to fat for storage.
helpful hints17
Helpful Hints
  • Food planning
    • Space your meals _____________ throughout the day.
      • If you go too long without eating between meals, your body may begin to degrade protein for use as energy.
      • Degradation of protein = the breakdown of muscle and bone = __________________!
helpful hints18
Helpful Hints
  • Food planning
    • Get to know the __________________ of your favorite foods and foods that you plan on introducing to your nutrition plan.
helpful hints19
Helpful Hints
  • Food planning
    • Plan meals/snacks to be of __________________________________.
      • Example:
    • Choose foods in their _______________.
      • Refined CHOs often have a higher _______________ compared to unrefined CHOs; unchecked this can turn your metabolism into a roller coaster ride.
      • Refining/processing foods often _____________________ beneficial vitamins and minerals leaving you with less nutrient-dense foods.
helpful hints20
Helpful Hints
  • Food planning
    • Shop the ___________ of the store.
      • Healthier, natural items tend to be located along the _______________ of the grocery store. Processed foods tend to be located near the middle of the store in the aisles.
helpful hints21
Helpful Hints
  • Food preparation
    • Shop and prepare food ____________.
      • This is great for people on the go!
      • Example:
    • Prepare your foods in the ___________


      • Example:
helpful hints22
Helpful Hints
  • Exercise planning
    • Plan exercise for each week and _____________________________ from daily exercise and physical activity.
      • This must be synced with your nutrition plan to put you in a HEALTHY caloric deficit each day.
      • Remember that variety of exercise is good!
      • ______________________________ to optimally utilize calories and nutrients, which will also maximize the benefits of exercise.
helpful hints23
Helpful Hints
  • Set up a __________________.
    • Reward yourself often for good progress.
    • Make sure that rewards don’t ____________ your goals and progress.
      • Example:
helpful hints24
Helpful Hints
  • Set up systems of ___________________________.
    • Inform your family, friends, peers, co-workers, etc. that you are on a plan that includes X, Y, and Z and that their support is needed.
    • Establish what they can do to help keep you accountable.
helpful hints25
Helpful Hints
  • _________________!
    • It may be cumbersome, but logging workouts and daily nutrition is one of the best things that can be done to stay on track and measure progress.
    • Very helpful in early stages of weight management when results are not immediately noticeable.
    • Short-term SMART goals should initially coincide with measurable items recorded in food and exercise journals.
helpful hints26
Helpful Hints
  • _______________________!
    • Rome was not built in a day and the results of your plan will most likely not come quickly.
    • Don’t buy into ads and fads that claim fast results. They are often far-fetched and atypical (they even say this in the disclaimer if you read the fine print!).
    • Stick to the plan and the results will come.