To Lose, Gain or Maintain

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Presentation transcript:

To Lose, Gain or Maintain Know Your Weight

How Much is One Pound of Fat? To Lose: Calories Burned: 1 pd/wk 3,500/ wk (500 cals/day) 1.5 pds/wk 5,250/ wk (750 cals/day) 2 pds/wk 7,000/wk (1,000 cals/day)

BODY FAT PERCENTAGE 20-29 30-39 40-49 50-59 60+ Poor Fair Average Good Men Women Poor >22.4 >27.7 >24.2 >29.3 >26.1 >32.1 >27.5 >35.6 >28.5 >36.6 Fair 17.5-22.4 23.8-27.7 20.6-24.2 25.0-29.3 22.6-26.1 28.2-32.1 24.2-27.5 31.7-35.6 25.1-28.5 32.6-36.6 Average 14.2-17.4 20.7-23.7 17.6-20.5 21.7-24.9 19.7-22.5 25.0-28.1 21.4-24.1 28.6-31.6 22.1-25.0 29.4-32.5 Good 9.5-14.1 17.2-20.6 14.0-17.5 18.1-21.6 16.4-19.6 21.4-24.9 18.1-21.3 18.5-22.0 25.2-29.3 Excellent <=9.4 <=17.1 <=13.9 <=18.0 <=16.3 <=21.3 <=17.9 <=25.0 <=18.4 <=25.1 Body Fat Percentage demonstrates how much fat is on the body. The remainder is muscle, bone, tissue, and water.

On track to lose, gain or maintain weight? CALORIES IN # 2 : Arrive Early to work Today! Burn: 25 Calories # 1 : Good Morning To You! Consume: 420 Calories CALORIES OUT # 5 : Lunch Time! Consume: 250 Calories # 3: Stair Climbing! Burn: 20Calories # 4: Stress Relief! Burn: 90 Calories # 6 : 3pm and low on Energy!. Consume: 230 Calories # 7: Workout Time! Burn: 230 Calories # 11: Dinner Time! Consume: 550 Calories # 8: Grocery Chores! Burn: 25 Calories # 9 : Company is Coming! Burn: 40 Calories # 10 : Bathroom Duty! Burn: 50 Calories # 13 : Something Sweet! Consume: 250 Calories Total Calories Consumed: 1,700 Total Calories Burned: 505 # 12: Dish Duty! Burn: 25 Calories Is this person on track to: Lose, Gain or Maintain Weight?

What challenges do your foresee this week? How will you overcome them? Create an Action Plan My current Body Weight is: __________lbs and My Goal Weight for next week is: _____lbs. To achieve this goal, I will need to lose or gain _____ lbs, which is a calorie deficit of ________. I will achieve this by….. 1: I will __________________________________________________________ 2: I will __________________________________________________________ 3: I will __________________________________________________________ I am ________% confident that I will be able to achieve these goals because ________________________________________________________________________. What challenges do your foresee this week? How will you overcome them? Barrier Solution

Create an Action Plan My Plan This Week Type of Physical Activity When (time of day) Minutes Calories Burned Completed PA Plan : Y/N My plan to reduce or increase my daily caloric intake: Amount of Calories I plan to consume Completed Food/Bev. Plan : Y/N Tuesday Wednesday Thursday Friday Saturday Sunday Monday Total Physical Activity Minutes for Week (rec. 150+) : Approximate Total Calories Burned for Week : Approximate Total Calories Consumed for Week: