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Weight Management How Can I Lose Weight?. Burning Calories Exercise and nutrition are key components in losing weight To lose weight you must burn more.

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Presentation on theme: "Weight Management How Can I Lose Weight?. Burning Calories Exercise and nutrition are key components in losing weight To lose weight you must burn more."— Presentation transcript:

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 fruits and veggies for a snack for fewer/healthier calories –Eat salad before the main course –Try to not consume everything on your plate

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

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 about 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 -provides nutritional information based on age, gender, weight, height, and activity level -can search for nutrition based articles

15 Works Cited Mypyramid.gov (United States Department of Agriculture) (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.


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