food & nutrition managing your weight. assessing your weight skin-fold caliper underwater...
TRANSCRIPT
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Food & Nutrition
Managing Your Weight
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Assessing Your Weight
• Skin-Fold Caliper
• Underwater Weighing
• Electronic/Digital Devices
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Basal Metabolic Rate
• Rate at which you use energy when body is at rest
• What affects this?– Age– Gender– Physical Activity
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What is the difference??
• Hunger- Physical
• Appetite- Emotional
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What is Obesity?• Weight is 20% above recommended weight.
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Reducing Weight Safely
• RECOGNIZE eating patterns
• PLAN helpful strategies
• EXERCISE
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What is Fasting?
• Refrain from eating
– Why?• To lose weight• For protest• Religious reasons• Thanksgiving
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Types of Dieting
• Fad Diets
– Popular diet
– Examples: Atkins, South Beach, & Hollywood
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What about Diet Pills?
• Major ingredient is caffeine.
• Can be ineffective• Habit forming• Generally only a short
term solution• Can cause
nervousness, sleeplessness, & high blood pressure
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Dieting: Myths & Facts
• MYTH- Eating starchy foods, such as bread and pasta, will make you gain weight.
• FACT- Starchy foods, or comples carbs, have fewer calories per ounce than fat
• MYTH- You can lose a lot of weight just by exercising
• FACT- To lose 1 pound by exercising, you need to run fro 4-5 hours or 6 hours of aerobics.
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MYTHS & FACTS
• MYTH- You can lose weight if you don’t eat breakfast
• FACT- Omitting a meal leads to over eating and doesn’t help start off you metabolism
• MYTH- You can lose weight by eating only 1 type of food. (Ex. Grapefruit, banana, etc)
• FACT- Usually to monotonous and return to previous eating pattern. Nutritionally inadequate
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MYTHS & FACTS
• MYTH- Caffeine always makes your appetite decrease
• FACT- Can make level of sugar in blood drop causing you to feel hungry
• MYTH- Once you lose weight, you can return to former eating habits
• FACT- Maintaining weight loss means changing eating and exercising for the rest of your life
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What if I want to gain weight?
• You need to eat MORE calories
• You need to EXERCISE
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Planning a balanced diet
• Meals– Breakfast– Lunch– Dinner
*At least 3 a day, but it would be better to have 5-7 smaller meals.
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SNACKING
• Is it healthy?
• Is it normal?
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How to eat healthier w/ fast foods
• Eat smaller portions• Choose from the
healthy side of menu• Don’t add salt, etc• DON’T eat it
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Improving Diet
• Eat a variety of foods
• Physical Activity
• Plenty of grains, vegetables, & fruits
• Low fat and cholesterol
• Moderate in sugars
• Moderate in salt