Healthy weight Loss Healthy weight gain

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Healthy weight Loss/ Healthy weight gain
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First step

• Establishing realistic goals too many teens
  adults, both men women, establish unrealistic
  goals for their physical appearance.
• Start with small goals to gain confidence.
• Unrealistic goals may result in eating disorders,
  failure to meet goals, or failure to maintain fat
  loss over time.

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Types of goals

• Outcome goal- A statement of intent to achieve a
  specific test score or a s specific standard
  associaiated with good health or wellness. An
  example would be, I will lower my body fat level
  by 3.
• This type of goal that set a specific amount of
  weight or fat loss (gain), can be discouraging.

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• Behavioral goal- A statement of intent to perform
  a specific behavior (changing lifestyle) for a
  specific period of time. An example would be I
  will reduce the fat in my diet to 30 percent or
  less of my total calories.
• This type of goal will assist you to reach your
  outcome goal.

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Short long term goals

• Short term goal- A statement of intent to change
  a behavior or outcome in a period of days or
  weeks.
• Long term goal- A statement of intent to change a
  behavior or achieve a specific outcome in a
  period of months or years.

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Daily monitoring record keeping

• Daily monitoring of weight can also be
  discouraging.
• Weight can decrease or increase one day because
  of water loss/gain.
• Keeping records of behavior can be very
  important.
• People often underestimate the amount of food
  they have eaten over estimate the amount of
  exercise they have done

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?

• Keeping a diet log exercise log can help you
  monitor your behavior and maintain the lifestyle
  necessary to meet your goals.

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Healthy Lifestyle

• A healthy lifestyle includes a healthy diet
  regular exercise.

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Facts about eating fat control

• Restrict calories in moderate amounts per day
  rather than make large reductions in daily
  caloric intake.
• Eat less fat. Research shows that reduction of
  the fat in the diet only results in fewer
  calories consumed .
• Increase complex carbohydrates. Foods high in
  fiber, such as fresh fruits and vegetables,
  contain few calories for their volume.

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Continued

• Learn the difference between craving and hunger.
  Hunger is a physiological phenomenon (stomach
  growl) that is a result of the bodys need to
  supply energy to sustain life. A craving is
  simply a desire to eat something.
• Shop from a list, shop with a friend, shop on a
  full stomach and check food labels!!!

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Guidelines for eating meals away from home.

• Limit deep fried foods.
• Limit use of sauces and condiments.
• Limit the use of salad dressings.
• Choose low-fat products.
• Choose chicken w/o skin, fish, or lean cuts of
  meat that are grilled or broiled rather than
  fried.

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Continued

• Dont eat everything on your plate if the portion
  size is huge.
• If you eat dessert, avoid those high in fat or
  those covered with sauces or toppings.

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Fad diets

• There are many fad diets and diet books.
• Such diets are usually unbalenced and may result
  in serious illness or death.
• Fad diets cannot be maintained for long periods.
• Less than 5 of people who lose weight maintain
  the loss for more than a year.

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When in doubt avoid diets that

• Promise fast, easy solutions.
• Promise to help you achieve ideal weight without
  mental inspiration and perspiration.
• Favor one food as the answer to weight problems.
• Promise that your fat will melt away.

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Diets that emphasize one specific nutrient are
typically ineffective and can be dangerous.

• Among these are high-fat or low-fat diets, high-
  or low-carbohydrate diets, and the commonly
  advocated high-protein diet. There are many
  obvious reasons for avoiding high-fat diets.
• Diets excessively low in fats are also not
  advised without advice from a physician or
  registered dietitian.

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Continued

• If a person increases carbohydrates, it means
  cutting protein from the diet. As long as there
  is adequate protein (10-15) and fat amounts are
  not excessivly low, high-carb diets can be
  appropriate. For higher than normal carb diets,
  it is important to distribute protein and fat
  intake across the day.

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Continued 2

• Meals consisting entirely on carbs are not
  recommended.
• High-protein diets are the most common advocated
  diets that emphasize one nutrient.
• High-protein diets are basically the same as low
  carb diets because the increase in proteins is
  typically at the expense of carbs.

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Continued 3

• These diets are sometimes referred to as 40/30/30
  diets because they recommend low carbohydrate
  (40 rather than 55-60) and high protein (30
  rather than 10-15).

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Healthy weight gain

• Most people want to gain lean body tissue.
• Increase the calories consumed.
• Increasing caloric intake amounts of 500-1000
  calories a day will help most people gain weight
  over time.
• The majority of extra calories should come from
  complex carbs whole wheat bread, pasta, rice,
  fruits such as bananas, and potatoes.

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Continued

• High-fat diets can result in weight gain but may
  not be best for good health, especially if they
  are high in saturated fat.
• Extra exercise results in extra calories
  expended, caloric intake will need to be adjusted
  to compensate.
• Typically, the people most likely to have
  difficulty in gaining weight are age 10-20.

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Continued 2

• During adolescence, most people begin to gain
  weight, including muscle mass that can be
  enhanced with regular exercise.
• Excessive eating to gain weight during
  adolescence is not without its problems. The body
  requires more caloric intake during the teen
  years because the body is growing.

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Facts about physical exercise and fat control

• Aerobic exercise can be maintained for long
  periods of time and it allows you to expend large
  numbers of calories. For this reason it is the
  best type of activity for fat loss and
  maintenance.
• Regularity is the key to exercise being of value.
• Strength training can increase muscle mass and
  burn fat.

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Strategies

• The importance of family and friends to
  successful adherence to regular physical activity
  program cant be overemphasized.
• Friends should provide support for the person
  trying to gain or lose fat by helping them follow
  the guidelines presented in this concept, rather
  than temping the person to eat improperly.