Nutrition for Athletes: Weight Loss

a comprehensive weight-control program should include a balanced, reduced-Caloric diet and ____________.

regular physical activity

one pound of body fat is equivalent to approximately ______ calories.

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what factors do you consider when determining daily caloric intake necessary to maintain weight?

Total Daily Energy Expenditure (TDEE) = Resting energy expenditure (REE), thermic effect of food (TEF), and thermic effect of exercise (TEE)

To lose one pound of body fat per week you must develop a deficit of __ Calories per day.

500 (about 3,500 calories/week)

three parts of behavior modification techniques

 knowledge (have proper knowledge about benefits of diet and exercise), values (develop set of personal values or attitudes), and behavior (modify behavior to reflect your values)

behavior modification techniques

 Keep a dietary and exercise log, establish long-range and short-range goals, meal prep, and exercise. To apply these techniques to a program it is important to recognize being overweight impairs your health, know losing weight will improve your health, make weight loss a high priority, and be disciplined to tolerate discomfort as you make changes. 

Weight loss of ____ pounds per week is the recommended maximum unless the individual is under medical supervision

1-2 (adults- 2 pounds, growing children- 1 pound)

how much weight can be lost realistically per week?

adults- 1 pound growing children- ½ pound

What role does dietary fat appear to play in the development of obesity?

who should use the very low-calories diets (VLCD)?

someone who needs to lose weight quickly for health reasons, like surgery or to manage a health condition

why is a very low-calorie diet (VLCD) not recommended for most?

it is not recommended for the healthy individual and deaths have been reported. VLCD must be medically supervised but it usually leads to weight cycling and is not sustainable nor better than any other diet after a year.

benefits of a low carbohydrate diet

can help lose weight as well as improve blood sugar control, cholesterol levels, heart health, and manage epilepsy

disadvantages of a low carbohydrate diet

nutrient deficiencies and lack of energy since the body needs carbohydrates for energy, headaches/fatigue, impact on gut health, cardiovascular and kidney issues, and weight cycling4

who should use a low carb diet?

 Someone who is trying to lose weight, manage type 2 diabetes or blood sugar levels, or manage a health condition may consider using a low carb diet. 

Why did the low fat diet craze of the 80” make obesity more prevalent?

People feel less satisfied so they tend to eat over 20% fat and the substitutions made for less fat were not healthy and caused more food or unhealthy food to be consumed. 

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how does exercise affect appetite?

Intense exercise can lessen appetite by slowing the gastric emptying process so this can lower meal intake after exercise. Someone who is used to exercise and stops exercise will need to decrease intake but may not realize their appetite level has not decreased.

what is the formula to find target body weight?

Target body weight= lean body mass in pounds/1 - (desired body fat %/100)

 If an individual has a body weight of 180 pounds with a body fat percentage of 30%, what would be your recommended goal weight be if this person desired to have a body fat of 20%?

157.5 pounds

How many calories are there in one exchange as per the Food Exchange System developed by the American Dietetic Association and the American Diabetes Association for dairy?

90 calories (skim milk)

How many calories are there in one exchange as per the Food Exchange System developed by the American Dietetic Association and the American Diabetes Association for lean meat?

35 calories (very lean)

How many calories are there in one exchange as per the Food Exchange System developed by the American Dietetic Association and the American Diabetes Association for vegetables?

25 calories

How many calories are there in one exchange as per the Food Exchange System developed by the American Dietetic Association and the American Diabetes Association for fruit?

60 calories

Which nutrient has the highest thermic effect of food (TEF)?

protein because it requires more energy to break down and process than fats and carbohydrates do

As an individual progresses on a weight reduction program over several months it becomes increasingly difficult to lose weight. Explain a reason for this difficulty?

Body water losses decrease, lower body weight requires fewer daily calories to maintain weight, lower body weight means fewer calories are burned with exercise.

what is the most common continent guide to measuring portion sizes of food?

the palm of your hand

serving size example for 2 tbsp

golf ball

serving size example for 1/2-2/3 cup

tennis ball

serving size example for a standard bagel

yo-yo

serving size example for 1/2-3/4 cup

computer mouse

serving size example for 1 cup

baseball or your fist