Nutrition and Weight Management

 To maintain weight, energy consumed must equal energy expended  To lose weight energy consumed must be less than energy expended  To gain weight energy consumed must be more than energy expended

 1 pound of fat is equivalent to 3,500 calories  What is the equivalent of 2.5 pounds in calories?  Your client has gained 10 pounds of fat over the past month. How many extra calories has he consumed?

 To lose 2 pounds per week an adult needs to increase physical activity and reduce energy intake enough to create a 1,000 calorie deficit per day  Exercise and burn 500 calories in a workout +  Eat 500 calories fewer during the day =  1000 calorie deficit

 Individuals participating in a non-medically based supervised weight loss program should reduce their caloric intake by 500 to 1000 calories per day, and reduce their dietary fat intake to less than 30 percent of their total caloric intake.  To prevent a reduction in metabolic rate, individuals need to eat at least 1,200 calories per day.

 An intake of additional calories (regardless if from protein, carbohydrate or fat) above an average individual's daily requirement will result in a conversion to fat and stored as triglyceride.

 A client is wants to gain 15 pounds. In order to gain 1 pound per week, how many additional calories will the client need to consume per day?

 A client is attempting to lose 10 pounds. In order to lose 1.5 pounds per week, she will have to reduce her caloric intake per day by how many calories?

 If your active client consumed 2100 calories each day for one week and burned off 2600 calories each day for that same week, how much weight would your client lose that particular week, assuming normal hydration?

 In order to lose 1.5 pounds per week with diet alone, one would have to reduce his/her daily caloric intake per day by how many calories?

 The stomach produces a hormone called ghrelin.  Grhelin stimulates appetite, decreases energy expenditure and increases energy storage  Ghrelin levels typically increase prior to a meal and decrease after a meal  Obese individuals tend to produce lower amounts of grhelin – possibly because their bodies are constantly in an energy surplus situation

 During exercise ghrelin levels increase making you hungry  It’s important to avoid eating empty calorie foods right after a workout Empty calorie foods are foods that provide energy but little or no vitamins and minerals – candy bars, chips and soda are examples  Want to focus on eating nutrient dense foods Nutrient dense foods are foods that have a high nutrient value relative to their calorie content – fruits, vegetables are low in calories, but high in nutrients

 Many people have the misconception that it’s ok to eat whatever you want because of working out – 80% of weight loss is achieved by diet, and 20% is achieved by exercise

 Some individuals turn to medical alternatives for weight loss. Often these interventions are painful and can result in significant weight loss.

 Gastric By-Pass

 Gastric Lap-Band

 Duodenal Switch

 Gastric Sleeve

 Liposuction

 Cool-Sculpting

Nutrition and Weight Management Answer Key

 1 pound of fat is equivalent to 3,500 calories  What is the equivalent of 2.5 pounds in calories?  2.5*3500 = 8750  8750 calories  Your client has gained 10 pounds of fat over the past month. How many extra calories has he consumed?  10 * 3500 = 35,000  35,000 extra calories

 A client is wants to gain 15 pounds. In order to gain 1 pound per week, how many additional calories will the client need to consume per day?  3500/7 = 500  Eat and additional 500 calories per day

 A client is attempting to lose 10 pounds. In order to lose 1.5 pounds per week, she will have to reduce her caloric intake per day by how many calories?  1.5* 3500 = 5250  5250/7=750  750 calories

 If your active client consumed 2100 calories each day for one week and burned off 2600 calories each day for that same week, how much weight would your client lose that particular week, assuming normal hydration?  2600 – 2100 = 500 calories deficit  500 x 7 =3500 calories  3500/3500 = 1 pound  1 pound

 In order to lose 1.5 pounds per week with diet alone, one would have to reduce his/her daily caloric intake per day by how many calories.  1.5*3500 = 5250  5250/7 = 750  750 calories