NUTRITION, EXERCISE & PSYCHOLOGY PED 147 JOANN PELL, M.S., R.D.

Develop program based on 3 components Nutrition ExercisePsychology But…..

Nutrition Guidelines for Weight Loss Calculate calorie requirements  Recognize limitations  Guidelines based on over or under 75lbs  See handout

Minimum calorie levels: Women: no less than 1200 calories Men: No less than 1500 calories Set up food guide pyramid servings Review fat grams Teach how to be a label reader

Encourage regular eating patterns Teach healthier food preparation and recipe modification Encourage healthier restaurants

Suggestions:  Do not go lower than 1200 cals for women or 1500 cals for men.  – calories work best for most clients. More for morbid obesity  Check beverage/alcohol intake  Discourage reliance on weight loss products and supplements.  Get menus and help decipher language/recipe terms  Let them eat cake- no food is banned

Give practical ideas to reduce fat or eat less calories in the foods they choose  How to top a potato  Eating healthy without cooking  Healthful snack suggestion  Recipe conversions

Exercise Guidelines for Weight Loss  Cardiovascular exercise 4-6 times a week at moderate to high intensity for at least 30 minutes.  Strength training 2-4 times a week all major muscle groups

 Increase activities of daily living: it adds up  breaks or lunch hour  -use stairs  -park away from shops  -walk with friends/family  -clean more!  -dance more!  -garden more!  Recreational Activities

Psychology and Weight Loss  Encourage safe/health acceptance body image  Why clients eat?  Fullness vs.hunger

 Use affirmations  Look at connection to other areas of clients life -work -relationships -culture -family history

Other behavior/psychology tips UTE Distraction vs. confrontation Deep breathe! Slow down how fast clients eat