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Weight loss

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Weight loss – PowerPoint PPT presentation

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Title: 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?
12
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.
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