1. Balancing Caloric Intake and Expenditure

2. Caloric Intake Caloric intake is the amount of calories (energy) consumed. Calculate Your Recommended Daily Caloric Intake Read the Activity Level Details **Note: slide must be in display mode to access website.**

3. Choose One: Sedentary – little or no exercise Lightly Active – light exercise or sports 1-3 days per week Moderately Active – moderate exercise or sports 3-5 days per week Very Active – intense exercise or sports 6-7 days per week Extra Active – very intense daily exercise or sports or twice a day physical training.

4. Basal Metabolic Rate BMR – is the minimal amount of calories our bodies need to function at rest. We need more than that amount of calories because we are not at rest all the time.

5. Caloric Expenditure Caloric expenditure is the amount of calories used or expended. Balancing Calories to Manage Weight

6. How many? How many calories do you think will be burned off? **Note: slide must be in display mode to access website.**

7. Finding Success in an Exercise Program Having goals Be flexible – have a plan for setbacks Exercise with a friend Change it up – variety in the types of exercise Music

8. Physical Activity Plan Monday List activity and amount of timeWalk 45 minutes at a brisk pace Calories burned168 calories List activity and amount of timePush-ups, curl-ups – 10 minutes Calories burned35 calories List activity and amount of time Calories burned Total Calories Burned203 calories burned off

9. Ways to Increase Physical Activity Walk or bike to the corner store or to a friend’s house. Walk the dog. Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes. Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.

10. Ways to Increase Physical Activity Help plan family outings and vacations that include physical activity (hiking, backpacking, or swimming). Join a recreational club that emphasizes physical activity. On vacation, include walking, biking, running, and flying a kite.