Body Composition & Weight Management: Application

Body Composition & Weight Management: Application PEP 418University of Idaho

Controlling Body Composition • _______________________________ are all necessary factors that contribute to weight and/or fat loss. • The role of nutrition cannot be understated! • To lose weight, bring in less energy than you expend through daily activity and exercise. • __________________________ • For 7 days, caloric deficit must equal ___________________________. • _______________________________

Establishing a Basic Direction… • Using the calculations in Lab 6.2 to identify a safe and healthy ________ ___________________________. • This should dictate your weight loss/body composition goals, not the TV, media, or your yearning for “your high school body!”

What Should You Eat? • _______________! • There are several resources available; your textbook is a great place to start! • Read _______________________ about various foods, especially non-labeled foods such as fruits and vegetables. • Use the _____________________ to help plan your daily intake.

Reading Food Labels

The Old Food Guide Pyramid

The Healthy Eating Pyramid

The NEW Food Guide Pyramid

Apply What You’ve Learned… • The same process used for each aspect of fitness is applicable here as well: • ______________________ • ______________________ • ______________________ • Step 4: Action • Step 5: Periodic Reassessment

Assessment • Have your ____________________ accurately assessed first. • Record your meals in a ___________ and assess your nutrition using software, DRI guidelines, or a nutritionist. • The U of I offers sweet deals with the on-campus nutritionist – you should consider her a valuable resource!

Goal Setting • Establish a _______________________ _______________________________. • Example: • Establish _________________. • Example: • Work your objectives into ____________ ______________________________. • The ____________________ of this process are even more important in the weight loss/nutrition area!

Program Development • Write up _____________________ that meet the necessary goals of caloric intake and nutrient distribution for weight/fat loss. • These can then be mixed and matched to provide variety to your nutrition plan. • Plan ________________________ to help create an appropriate caloric deficit for each day.

Action! • Implement your exercise and nutrition programs ___________. • It is OK to change the plan on the fly, so long as the changes coincide with the goals of the plan. • Example:

Periodic Reassessment • For nutrition, periodic reassessment is HUGE! • _______________________________ to ensure that it is following the plan you established. • For weight management, reassessment is important, but ____________________ ___________________________ since daily weight can fluctuate due to fluid intake, meals, etc. • Also, make sure reassessments are done in a manner consistent with the initial assessment. • Example:

Helpful Hints • Food planning • Plan at least ____________________ is more optimal. • Feeding the body a little at a time, all the time keeps your metabolism higher, energy levels higher, and reduces the likelihood that excess kilocalories will be converted to fat for storage.

Helpful Hints • Food planning • Space your meals _____________ throughout the day. • If you go too long without eating between meals, your body may begin to degrade protein for use as energy. • Degradation of protein = the breakdown of muscle and bone = __________________!

Helpful Hints • Food planning • Get to know the __________________ of your favorite foods and foods that you plan on introducing to your nutrition plan.

Helpful Hints • Food planning • Plan meals/snacks to be of __________________________________. • Example: • Choose foods in their _______________. • Refined CHOs often have a higher _______________ compared to unrefined CHOs; unchecked this can turn your metabolism into a roller coaster ride. • Refining/processing foods often _____________________ beneficial vitamins and minerals leaving you with less nutrient-dense foods.

Helpful Hints • Food planning • Shop the ___________ of the store. • Healthier, natural items tend to be located along the _______________ of the grocery store. Processed foods tend to be located near the middle of the store in the aisles.

Helpful Hints • Food preparation • Shop and prepare food ____________. • This is great for people on the go! • Example: • Prepare your foods in the ___________ _____________________________. • Example:

Helpful Hints • Exercise planning • Plan exercise for each week and _____________________________ from daily exercise and physical activity. • This must be synced with your nutrition plan to put you in a HEALTHY caloric deficit each day. • Remember that variety of exercise is good! • ______________________________ to optimally utilize calories and nutrients, which will also maximize the benefits of exercise.

Helpful Hints • Set up a __________________. • Reward yourself often for good progress. • Make sure that rewards don’t ____________ your goals and progress. • Example:

Helpful Hints • Set up systems of ___________________________. • Inform your family, friends, peers, co-workers, etc. that you are on a plan that includes X, Y, and Z and that their support is needed. • Establish what they can do to help keep you accountable.

Helpful Hints • _________________! • It may be cumbersome, but logging workouts and daily nutrition is one of the best things that can be done to stay on track and measure progress. • Very helpful in early stages of weight management when results are not immediately noticeable. • Short-term SMART goals should initially coincide with measurable items recorded in food and exercise journals.

Helpful Hints • _______________________! • Rome was not built in a day and the results of your plan will most likely not come quickly. • Don’t buy into ads and fads that claim fast results. They are often far-fetched and atypical (they even say this in the disclaimer if you read the fine print!). • Stick to the plan and the results will come.

Body Composition & Weight Management: Application