Weight Management How Can I Lose Weight?

Burning Calories Exercise and nutrition are key components in losing weight To lose weight you must burn more calories than you are consuming 3,500 calories= 1 lb. body weight To lose 1 pound per week, must have 500 calorie deficit per day with diet and exercise Maximum amount of weight you should lose in order to stay healthy= 2 lbs. per week

Basic Nutrition -Meals should include 3 food groups -two of which include a fruit and a vegetable -Total caloric intake each day should consist of 45-65% carbohydrates, 20-35% fats, and 10-35% proteins based on a 2,000 calorie diet (Howley, 362)

Dieting? This is a short-term technique –Must change eating habits in order to keep off the lost weight after dieting Want long-term results? –Change your eating habits –Rate, amount, and frequency of meals are important aspects for losing weight

Rate of Eating Eat slower May take 20 minutes for stomach to signal brain that you are full Allows you to consume less calories before realizing you are full

Amount of Food Consume larger portions of low-calorie foods (high fiber) Examples –Drink water before and during a meal to feel full faster –Eat fruits and veggies for a snack for fewer/healthier calories –Eat salad before the main course –Try to not consume everything on your plate

Skipping meals to save calories may cause binging at the next meal 5-6 small meals a day controls hunger Frequency

Snack on Veggies= satisfaction with fewer calories

Healthy Snack -Healthy snacks include a portion of protein, carbohydrates, and fat -On a 2,000 calorie a day diet, while eating 5-6 smaller meals per day, snacks should be about calories - Whole grain snacks are rich in fiber and complex carbohydrates which give you energy - Nuts contain protein (fuller longer) and monounsaturated fat good fat - Fruits and vegetables contain very few calories and provide vitamins, minerals, fiber and other nutrients

Healthy Snacks Continued Examples -a piece of wheat toast with peanut butter -oatmeal and egg whites -chocolate milk -string cheese -a serving of nuts -yogurt

Healthy Snacks Continued Examples: -Apple and peanut butter -Banana and peanut butter -Chicken salad (with a serving of ranch dressing or mayonaise) -Peanut butter sandwich

Healthy Snacks Continued Examples: -carrots with ranch dressing -Celery with peanut butter or cream cheese -Granola with skim milk and sliced bananas

Conclusion -The frequency, amount, and rate at which you eat are key components in changing your eating behaviors -Decrease calorie intake and increase exercise in order to create a larger calorie deficit to receive better results -Consume plenty of fruits and vegetables daily -Drink calorie free beverages before and during meals -Monitor your fat intake while still consuming the daily recommendation

Helpful Links -provides nutritional information based on age, gender, weight, height, and activity level -can search for nutrition based articles

Works Cited Mypyramid.gov (United States Department of Agriculture) (American College of Sports Medicine) Howley, E.T., Power, S.K. Exercise Physiology: Theory and Application to Fitness and Performance. McGraw Hill: New York, 2007.