Weight loss

1
Weight loss Weight Gain Strategies
2
Dieting

• 95 of all dieters will regain their lost weight
  in 1-5 years.
• 35 of "normal dieters" progress to pathological
  dieting. Of those, 20-25 progress to partial or
  full-syndrome eating disorders.
• 25 of American men and 45 of American women are
  on a diet on any given day.
• Americans spend over 50 billion on dieting and
  diet-related products each year.

3
If you start an exercise program- youll lose
body fat.

• FALSE!
• To lose body fat you have to generate a calorie
  deficit for the entire day.
• Exercise should be used as a tool to help prevent
  weight gain and to maintain.
• Many people successfully lose weight by adding
  exercise because they start a total health
  campaign that includes adding activity while
  subtracting calories.
• The most effective exercise for weight loss
  includes resistance training. The more muscle
  mass you have, the more calories you burn.

4
To lose body fat, do low-intensity, fat-burning
exercise.

• False!
• To lose fat, you have to create a calorie deficit
  for the day.
• No studies have shown that burning fat during
  exercise affects loss of body fat.
• High-intensity exercise may actually contribute
  to a lower percentage of body fat.

5
To reduce the fat around the stomach and hips,
you should incorporate sit-ups into your exercise
program.

• False!
• You cant spot reduce.
• Create a calorie deficit for the entire day to
  reduce body fat.

6
If you become injured and are unable to exercise
for a week, your muscles will turn to fat.

• False!
• Muscle does not turn into fat and fat does not
  turn into muscle.
• Muscle and fat are separate entities and not
  interchangeable.
• While your muscles may lose their tone, they
  wont turn into fat.

7
Effective Strategies

• Write it Down
• Research suggests that people who keep food
  records effectively lose weight.
• Record why you eat
• Include the time and amount you exercise
• Evaluate your patterns for potentially fattening
  habits
• Pay careful attention to your mood when eating
• Schedule Appointments for Exercise

8
Effective Strategies

• Eat Your Favorite Foods
• If you deny yourself - you are likely to binge.
• If you give yourself permission control your
  portions
• Eat Slowly
• Overweight people tend to eat faster than their
  normal-weight counterparts.
• The brain needs about 20 - slow eating can save
  you calories.
• Practice slowly eating at least one meal per day
  then build up.

9
Effective Strategies

• Avoid Temptation
• Out of sight, out of mouth.
• Dont spend a lot of time in the kitchen.
• Frontload your calories
• Get the majority of your calories in the
  morning/day.
• Make a Realistic Eating Plan
• You dont have to lose weight every day.
• give yourself permission to have a day where you
  maintain the same weight.
• Everybody needs a day off. Occasionally treat
  yourself.
• Slower changes are more permanent.

10
Psychological Approach

• Visualize yourself being fitter and leaner
• Tell yourself that you are eating more
  healthfully and are successfully losing weight.
• Positive self-talk.

11
How Much Exercise is Enough?
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To Lose Fat Weight

• Subtract 2 calories per pound of body weight from
  your daily caloric intake.
• The reduced calories should come mostly from fat
  calories, and NOT protein.
• This caloric reduction should be applied to all
  of your 5 meals NEVER skip meals.
• Increase your caloric intake two days per week by
  2 calories per pound of body weight, to ensure
  that you put on lean muscle, and that upward BMR
  adjustments are being made.

13
To Lose Fat Weight

• For example, assuming that you weight 150 pounds,
  and youre eating five meals per day, you should
  reduce each meal by 60 calories ( total of 300
  calories reduction over a full day).
• By reducing your daily caloric intake by 300
  calories, you can expect to lose about 2 ½ pounds
  of fat per month, assuming youre weight training
  for muscle mass preservation or increase.

14
To Stay the same weight while becoming more
muscular

• Your intake of calories remain equal to your
  daily energy expenditure.
• Carefully control your calories on a
  meal-per-meal basis.
• Over the course of 6 months or so, this sort of
  fastidiousness will pay off with big dividends in
  more muscle tissue and less fat-youll begin to
  look and feel great.

15
To gain muscular weight

• Add 2 calories per pound of body weight to your
  daily caloric intake.
• The added calories should be mostly protein and
  some complex carbohydrates (no added fat
  calories).
• Spread these added calories equally among 5 meals
  per day.

16
To gain muscular weight

• For example, a 150 pound person should add 300
  calories per day to their diet over 5 meals,
  that equals about a 60 calorie increase per meal.
• The additional 300 calories will, with the
  intense weight training, result in a gain of
  approximately 1-2 pounds of added muscle per
  month.
• Reduce your caloric intake 2 days per week by 2
  calories per pound of body weight, to ensure that
  excess fat is being removed.
• Not all athletes require the same nutrition.