nutrition and weight control test

why do we eat

why do we eat

• boredom

• hunger

• restlessness

• stress

• depression

• social activity

why do we gain weight

• overeating

• growth spurts

• increased age (metabolism slows, activity level slows but eating stays the same)

• weight training (muscle weighs more than fat)

the energy eqn to maintain weight

calories in= calories out

energy eqn to lose weight

more calories out than calories in

burn more and/or take in less

energy eqn to gain weight

more calories in than out

take in more than are burned

EASE when balancing eqn

E= enjoyable activity (like it and start slow)

S- smart eating (portion control, food substitution,)

portion control tips

• eat on smaller dishes

• eat slower

• drink water 5 minutes before you eat

• take smaller bites

• don’t have bowls of snacks out

drink ___ glasses of water per day

athletes drink ______ glasses per day

4-6 glasses

6-8 glasses

food substitution tactics

low calories foods for high calories foods

• swap cakes and cookies for fruits

• English muffin instead of cheese danish

the key to weight control is __________

behavior modification

discipline, you have to want to do it

yo-yo dieting

95% of people who lose a lot of weight in a short period of time revert back to their fatter bodies

Doctors recommend losing ____ pounds a week for an effective and long lasting weight loss journey

1-2

negative feel bad cycle of weight control

too much exercise too soon - injury and soreness which leads to

negative feelings about working out leads to

feeling guilty leads to

depression leads to

running to fridge leads to

negative feelings spilling over into relationships and work

positive ‘feel good’ cycle of weight control

gradual, enjoyable exercise leads to

eating smart leads to

feeling in control of life leads to

feel good about yourself leads to

being generous and contributing to work and personal relationships

nutrients

carb, protein, fat, vitamins, minerals, water

carb

main source of energy for intense exercise

protein sparring effect - secretes more insulin

burned first/fastest

protein

• maintain structure of all cells

• essential in hemoglobin for o2 transport

fat

largest store of potential energy

cushions vital organs and nerves

vitamins

regulates metabolic reactions that help the release of energy bound in food molecules

controls the process of tissue synthesis

minerals

• provide structure in the formation of bones and teeth

• helps maintain heart rhythm, muscle contraction, and neural conduction

water

• temp stabilization

• dissolves substances

1 Ib fat = _____ cals

3500

1 gram fat= ______ cals

9

1 gram protein = __________ cals

4

1 gram of carbs= __________ cals

4

basal metabolic rate

calories consumed while in a resting state

basal metabolic rate ____ with ____

decreases, age

BMR eqn

Kcals/m² /hr x surface area