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Healthy weight Loss Healthy weight gain

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This type of goal that set a specific amount of weight or fat loss (gain), can be discouraging. ... of people who lose weight maintain the loss for more than a ... – PowerPoint PPT presentation

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Title: Healthy weight Loss Healthy weight gain


1
Healthy weight Loss/ Healthy weight gain
2
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.

3
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.

4
  • 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.

5
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.

6
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

7
?
  • Keeping a diet log exercise log can help you
    monitor your behavior and maintain the lifestyle
    necessary to meet your goals.

8
Healthy Lifestyle
  • A healthy lifestyle includes a healthy diet
    regular exercise.

9
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.

10
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!!!

11
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.

12
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.

13
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.

14
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.

15
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.

16
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.

17
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.

18
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).

19
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.

20
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.

21
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.

22
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.

23
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.
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