CH8 Weight Management

how many calories are in one pound of fat?

3500

how many pounds should someone be losing a week?

around 1-2 pounds per week, this avoids the burning of lean muscle and the storing of fat

keeping a steady decrease/increase lowers the chance of storing fat

steps to starting with weight loss

1. make a commitment

2. take stock of where you are (food diary, examine lifestyle)

3. set realistic goals (specific, realistic, forgiving)

4. identify resources for information and support

5. continually check in with yourself to monitor progress

what does physical activity help with?

• maintain weight

• reduce HBP

• reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer

• reduce arthritis pain

• reduce risk for osteoporosis and falls

• reduce anxiety and depression

how much exercise to…?

1. maintain weight- work up to 150 minutes of moderate intensity aerobic activity, 75 minutes of vigorous aerobic activity, or an equivalent mix of the two

2. lose weight- high amount of physical activity along with diet changes

reflect, replace, reinforce

create a list of your eating habits, figure out which may be causing weight gain/overeating, create a list of cues for these (what triggers them), figure out how to avoid/work past them

your diet

what we eat daily, nothing is banned, know when youve had enough

a diet

strict rules, beliefs, and self imposed deprivation, foods are often labeled as good/bad, focus is on what is not able to be eaten

types of diets

1. omnivore- eats both plants and animals

2. flexitarian- mostly plants but allows for meats

3. vegetarian- no meat

4. vegan- no meat or animal products

5. raw food- nothing cooked past 118 degrees, nothing processed or altered in any way (a lot of seeds, nuts, raw fruits + veggies, raw milk)

types of vegetarians

1. vegan- no meat or animal products

2. pollotarian- no red meat, fish, or seafood but consumes poultry, eggs, and dairy

3. lacto- no meat or eggs, but consumes dairy

4. pescetarian- no meat or poultry but eats seafood, eggs, and dairy

5. ovo- no meat or dairy, but consumes eggs

healthy weight gain

increase foods with milk, protein shakes, rice, red meaats, nuts, peanut butter, whole grains, protein bars, etc

metabolism

process by which your body converts what you consume into energy, slows 5%/year after age 40