Body Composition

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Body Composition Weight Management Application
PEP 418University of Idaho
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Controlling Body Composition

• _______________________________ are all necessary
  factors that contribute to weight and/or fat
  loss.
• The role of nutrition cannot be understated!
• To lose weight, bring in less energy than you
  expend through daily activity and exercise.
• __________________________
• For 7 days, caloric deficit must equal
  ___________________________.
• _______________________________

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Establishing a Basic Direction

• Using the calculations in Lab 6.2 to identify a
  safe and healthy ________
• ___________________________.
• This should dictate your weight loss/body
  composition goals, not the TV, media, or your
  yearning for your high school body!

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What Should You Eat?

• _______________!
• There are several resources available your
  textbook is a great place to start!
• Read _______________________ about various foods,
  especially non-labeled foods such as fruits and
  vegetables.
• Use the _____________________ to help plan your
  daily intake.

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Reading Food Labels
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The Old Food Guide Pyramid
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The Healthy Eating Pyramid
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The NEW Food Guide Pyramid
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The NEW Food Guide Pyramid
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Apply What Youve Learned

• The same process used for each aspect of fitness
  is applicable here as well
• ______________________
• ______________________
• ______________________
• Step 4 Action
• Step 5 Periodic Reassessment

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Assessment

• Have your ____________________ accurately
  assessed first.
• Record your meals in a ___________ and assess
  your nutrition using software, DRI guidelines, or
  a nutritionist.
• The U of I offers sweet deals with the on-campus
  nutritionist you should consider her a valuable
  resource!

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Goal Setting

• Establish a _______________________
• _______________________________.
• Example
• Establish _________________.
• Example
• Work your objectives into ____________
• ______________________________.
• The ____________________ of this process are even
  more important in the weight loss/nutrition area!

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Program Development

• Write up _____________________ that meet the
  necessary goals of caloric intake and nutrient
  distribution for weight/fat loss.
• These can then be mixed and matched to provide
  variety to your nutrition plan.
• Plan ________________________ to help create an
  appropriate caloric deficit for each day.

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Action!

• Implement your exercise and nutrition programs
  ___________.
• It is OK to change the plan on the fly, so long
  as the changes coincide with the goals of the
  plan.
• Example

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Periodic Reassessment

• For nutrition, periodic reassessment is HUGE!
• _______________________________ to ensure that it
  is following the plan you established.
• For weight management, reassessment is important,
  but ____________________
• ___________________________ since daily weight
  can fluctuate due to fluid intake, meals, etc.
• Also, make sure reassessments are done in a
  manner consistent with the initial assessment.
• Example

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Helpful Hints

• Food planning
• Plan at least ____________________ is more
  optimal.
• Feeding the body a little at a time, all the time
  keeps your metabolism higher, energy levels
  higher, and reduces the likelihood that excess
  kilocalories will be converted to fat for
  storage.

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Helpful Hints

• Food planning
• Space your meals _____________ throughout the
  day.
• If you go too long without eating between meals,
  your body may begin to degrade protein for use as
  energy.
• Degradation of protein the breakdown of muscle
  and bone __________________!

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Helpful Hints

• Food planning
• Get to know the __________________ of your
  favorite foods and foods that you plan on
  introducing to your nutrition plan.

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Helpful Hints

• Food planning
• Plan meals/snacks to be of _______________________
  ___________.
• Example
• Choose foods in their _______________.
• Refined CHOs often have a higher _______________
  compared to unrefined CHOs unchecked this can
  turn your metabolism into a roller coaster ride.
• Refining/processing foods often
  _____________________ beneficial vitamins and
  minerals leaving you with less nutrient-dense
  foods.

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Helpful Hints

• Food planning
• Shop the ___________ of the store.
• Healthier, natural items tend to be located along
  the _______________ of the grocery store.
  Processed foods tend to be located near the
  middle of the store in the aisles.

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Helpful Hints

• Food preparation
• Shop and prepare food ____________.
• This is great for people on the go!
• Example
• Prepare your foods in the ___________
• _____________________________.
• Example

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Helpful Hints

• Exercise planning
• Plan exercise for each week and
  _____________________________ from daily exercise
  and physical activity.
• This must be synced with your nutrition plan to
  put you in a HEALTHY caloric deficit each day.
• Remember that variety of exercise is good!
• ______________________________ to optimally
  utilize calories and nutrients, which will also
  maximize the benefits of exercise.

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Helpful Hints

• Set up a __________________.
• Reward yourself often for good progress.
• Make sure that rewards dont ____________ your
  goals and progress.
• Example

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Helpful Hints

• Set up systems of ___________________________.
• Inform your family, friends, peers, co-workers,
  etc. that you are on a plan that includes X, Y,
  and Z and that their support is needed.
• Establish what they can do to help keep you
  accountable.

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Helpful Hints

• _________________!
• It may be cumbersome, but logging workouts and
  daily nutrition is one of the best things that
  can be done to stay on track and measure
  progress.
• Very helpful in early stages of weight management
  when results are not immediately noticeable.
• Short-term SMART goals should initially coincide
  with measurable items recorded in food and
  exercise journals.

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Helpful Hints

• _______________________!
• Rome was not built in a day and the results of
  your plan will most likely not come quickly.
• Dont buy into ads and fads that claim fast
  results. They are often far-fetched and atypical
  (they even say this in the disclaimer if you read
  the fine print!).
• Stick to the plan and the results will come.