1. Losing Excess Body Fat Foods and Nutrition

2. Factors to Consider  1. health status  2. age  3. motivation and body structure  4. emotional support

3. Math of Losing a Pound of Fat  1 pound body fat = 3,500 calories  To lose 1 pound must decrease or use 3,500 calories  About 500 calories a day  Estimating calorie intake  Keep food record  Calculate calories, get total  Comparing calorie needs w/ calorie intake  Compare calorie need w/ intake  Adjust  Light activity  Men- 1,080+(5.5 x weight)  Women- 960 +(3.8 x weight)  Moderate activity  Men-1260+(6.4 x weight)  Women-1,120+(4.5 x weight)  Active activity  Men-1,440+(7.3 x weight)  Women- 1,280+(5.1 x weight)

4. Unsafe Weight-loss Practices  Fad diets – other weight- loss gimmicks  Eating plan that is popular for a short time because it promises rapid weight loss  Pills, body wraps, gimmicks, fast, inexpensive, painless, guaranteed  Dangers of rapid weight- loss plans  Crash diets – weight-loss diets that provide fewer than 1,200 calories per day  Ineffectiveness of rapid weight-loss plans  don’t last  Most weight is fluid  Radical plan cause person to give up  Weight-cycling- pattern of weight gain and loss

5. Safe Fat-loss Guidelines  Evaluate weight-loss plan  Evaluate effectiveness and risks  Nutritionally sound  Meet taste  Keep you not hungry  Can eat away from home  Long-term plan  No pills or restrictions  Increase Levels of activity  Lose weight faster and maintain better  Control calorie intake  Sub high fat for low fat  More vegetables and whole grain  Fresh fruit for snacks  Eating out (steamed, baked)  Low-fat, low calorie recipes

6. Tips for Weight-Loss  1. don’t eat large amounts at 1 time  2. 3 to 6 small meals a day  3. breakfast a must  4. lean refrigerator and cupboards  5. eat slowly  6. avoid phone and TV while eating  7. drink a glass of water before eating  8. don’t need to eat leftovers  9. use smaller plates  10. no seconds  11. decide what you’ll eat before going out  12. only weight 1 or 2 a week  13. reward yourself with non-food

7. Gaining Weight  See Doctor first  Add muscle and fat not just fat  Develop management program  700 to 1,000 extra calories per day  Nutritious foods  No fads or gimmicks  Tips for Weight Gain  1. extra calorie-dense foods  2. eat bigger meals and more frequent  3. snack between meals, juices and milk  4. limit bulky, low-calorie foods  5. avoid drinking extra fluids before meals