Losing Excess Body Fat Foods and Nutrition
Factors to Consider 1. health status 2. age 3. motivation and body structure 4. emotional support
Math of Losing a Pound of Fat 1 pound body fat = 3,500 calories To lose 1 pound must decrease or use 3,500 calories About 500 calories a day Estimating calorie intake Keep food record Calculate calories, get total Comparing calorie needs w/ calorie intake Compare calorie need w/ intake Adjust Light activity Men- 1,080+(5.5 x weight) Women (3.8 x weight) Moderate activity Men-1260+(6.4 x weight) Women-1,120+(4.5 x weight) Active activity Men-1,440+(7.3 x weight) Women- 1,280+(5.1 x weight)
Unsafe Weight-loss Practices Fad diets – other weight- loss gimmicks Eating plan that is popular for a short time because it promises rapid weight loss Pills, body wraps, gimmicks, fast, inexpensive, painless, guaranteed Dangers of rapid weight- loss plans Crash diets – weight-loss diets that provide fewer than 1,200 calories per day Ineffectiveness of rapid weight-loss plans don’t last Most weight is fluid Radical plan cause person to give up Weight-cycling- pattern of weight gain and loss
Safe Fat-loss Guidelines Evaluate weight-loss plan Evaluate effectiveness and risks Nutritionally sound Meet taste Keep you not hungry Can eat away from home Long-term plan No pills or restrictions Increase Levels of activity Lose weight faster and maintain better Control calorie intake Sub high fat for low fat More vegetables and whole grain Fresh fruit for snacks Eating out (steamed, baked) Low-fat, low calorie recipes
Tips for Weight-Loss 1. don’t eat large amounts at 1 time 2. 3 to 6 small meals a day 3. breakfast a must 4. lean refrigerator and cupboards 5. eat slowly 6. avoid phone and TV while eating 7. drink a glass of water before eating 8. don’t need to eat leftovers 9. use smaller plates 10. no seconds 11. decide what you’ll eat before going out 12. only weight 1 or 2 a week 13. reward yourself with non-food
Gaining Weight See Doctor first Add muscle and fat not just fat Develop management program 700 to 1,000 extra calories per day Nutritious foods No fads or gimmicks Tips for Weight Gain 1. extra calorie-dense foods 2. eat bigger meals and more frequent 3. snack between meals, juices and milk 4. limit bulky, low-calorie foods 5. avoid drinking extra fluids before meals