managing your weight –plan to succeed
TRANSCRIPT
Managing your weight Plan to succeed
Ramona Pagel Fitness wellness Manager982-2589 [email protected] Managing your weight Plan to succeed
Objectives Set realistic goals Learn how to plan your meals Promote healthy eating in your life and family environment
Set Goals Smart GoalsSPECIFIC what are you trying to accomplishMEASURABLE- give your goal a numberACHEIVEABLE- fit it into your lifestyleREALISTIC Make changes you can handle easily TIMELY have a time frame
Where do you get your calories fromCarbohydrates ( 4 cal/gram) 60% of dietStarches, sugarsMain energy source for muscle, and brainProteins (4 Cal/gram) 20% Meats, fish, poultry, Milk/products, beans, soy, nuts/seedsRepairs cells including muscleFats (9 Cal/Gram)- 20% Oils, margarine, butter, fatty meat, dressings
Carbs 2160K , Proteins 720, Fats 7204
Healthy WeightSame amount of energy in and energy out = Weight stays the same
More energy IN than Out over time= Weight Gain
More energy OUT than in over time= Weight loss
The amount of energy needed is dependent on Body weight, fitness level, body composition, age/gender, fitness routine, eating plan5
How much is enough?Caloric need is dependent activity level
Low level sedentary 13-15 K/lb of body weight
Moderate (30-60min of exercise 3-4x/week) 16-18 K/lb of body weight
High (60-90 min of exercise 5+x /week) 19-21k/lb of body weight
So take your weight 170x level of activity= low 2380/ mod2890/ high 3400
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What does your week look like? Days Off?Kids week- after school activitiesWeekend activitiesAfter work engagementsSpouses ScheduleETC
Planning and Brainstorming
Shopping list
Portion size vs Serving sizePortion size: is theamount of a singlefood item served in asingle eatingoccasion; such as, ameal or a snack.
Serving size is astandardized unit ofmeasure of foods:For example, a cupor an ounce is usedin dietary guidance,such as the DietaryGuidelines forAmericans.
Portion size does matter- Rolls et al51 adults received 4 meals of different portion sizes of macaroni and cheese on different days Ate more as portion size increased
Consumed 30% more energy (162 cal) when offered the largest portion (1000 g) compared to the smallest portion (500 g)
Reported similar ratings of hunger and fullness despite the intake differences
After the study, only 45% of participants reported noticing differences in portion sizes served
Rolls et al. AJCN 2002.
Each is 200 calories = 1000 Calories
You are in control- Use the smaller plate Make conscious decisionsConsider the nutrient density of the foodRead labels Listen to you body