NUTRITION, EXERCISE

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NUTRITION, EXERCISE PSYCHOLOGY

• PED 147
• JOANN PELL, M.S., R.D.

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Develop program based on 3 components

Nutrition
But..
Exercise
Psychology
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Nutrition Guidelines for Weight Loss

• Calculate calorie requirements
• Recognize limitations
• Guidelines based on over or under 75lbs
• See handout

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• Minimum calorie levels
• Women no less than 1200 calories
• Men No less than 1500 calories
• Set up food guide pyramid servings
• Review fat grams
• Teach how to be a label reader

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• Encourage regular eating patterns
• Teach healthier food preparation and recipe
  modification
• Encourage healthier eating _at_ restaurants

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Suggestions

• Do not go lower than 1200 cals for women or 1500
  cals for men.
• 1500-1800 calories work best for most clients.
  More for morbid obesity
• Check beverage/alcohol intake
• Discourage reliance on weight loss products and
  supplements.
• Get menus and help decipher language/recipe terms
• Let them eat cake- no food is banned

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• Give practical ideas to reduce fat or eat less
  calories in the foods they choose
• How to top a potato
• Eating healthy without cooking
• Healthful snack suggestion
• Recipe conversions

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Exercise Guidelines for Weight Loss

• Cardiovascular exercise 4-6 times a week at
  moderate to high intensity for at least 30
  minutes.
• Strength training 2-4 times a week all major
  muscle groups

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• Increase activities of daily living it adds up
• -walk _at_ breaks or lunch hour
• -use stairs
• -park away from shops
• -walk with friends/family
• -clean more!
• -dance more!
• -garden more!
• Recreational Activities

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Psychology and Weight Loss

• Encourage safe/health acceptance body image
• Why clients eat?
• Fullness vs.hunger

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• Use affirmations
• Look at connection to other areas of clients life
• -work
• -relationships
• -culture
• -family history

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Other behavior/psychology tips

• UTE
• Distraction vs. confrontation
• Deep breathe!
• Slow down how fast clients eat