Weight Management

1. Weight Management How Can I Lose Weight?

2. 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

3. 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)

4. 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

5. 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

6. 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 fruitsand veggies for a snack for fewer/healthier calories • Eat salad before the main course • Try to not consume everything on your plate

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

8. Snack on Veggies= satisfaction with fewer calories

9. 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 about300-325 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

10. 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

11. 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

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

13. 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

14. Helpful Links www.mypyramid.gov -provides nutritional information based on age, gender, weight, height, and activity level http://www.acsm.org -can search for nutrition based articles

15. Works Cited Mypyramid.gov (United States Department of Agriculture) http://www.acsm.org (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.