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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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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 ___________________________.

  • _______________________________


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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!”


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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.







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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


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Assessment

  • 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!


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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!


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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.


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Action!

  • 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:


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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:


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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.


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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 = __________________!


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Helpful Hints

  • Food planning

    • Get to know the __________________ of your favorite foods and foods that you plan on introducing to your nutrition plan.


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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.


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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.


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Helpful Hints

  • Food preparation

    • Shop and prepare food ____________.

      • This is great for people on the go!

      • Example:

    • Prepare your foods in the ___________

      _____________________________.

      • Example:


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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.


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Helpful Hints

  • Set up a __________________.

    • Reward yourself often for good progress.

    • Make sure that rewards don’t ____________ your goals and progress.

      • Example:


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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.


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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.


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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.