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Healthy Weight Control

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Weight loss should be achieved by reducing caloric. intake and increasing caloric output. ... Weight loss and maintenance is not a short term activity. Lifestyle ... – PowerPoint PPT presentation

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Title: Healthy Weight Control


1
Healthy Weight Control
  • Comprehensive
  • Multidisciplinary
  • Program

2
Basics of Weight Control
  • How many Calories are in a pound of fat?
  • Caloric content of 1 pound of fat is 3,500 kcal
  • One pound of fat is equivalent to 454 grams
  • Adipose tissue contains fat, protein, minerals,
    and water

3
Calories needed to maintain weight
  • Calories needed per day depend upon
  • Age
  • Body mass
  • Gender (LBM)
  • Resting Energy Expenditure (REE)
  • Thermic effect of Feeding
  • Physical Activity Level

4
Resting Metabolic Rate (RMR)
The number of calories expended to maintain
the body during resting conditions.
Equations (page 193)
Males RMR 66 (5 x height) (13.8 x weight)
(6.8 x age)
Females RMR 655 (1.8 x height) (9.6 x
weight) (4.7 x age)
height centimeters weight kg age - years
5
Estimating Daily Caloric Need
  • Confined to bed rest, RMR x 1.2
  • Sedentary in work and leisure, RMR x 1.3
  • Somewhat active, RMR x 1.4
  • Very active, RMR x 1.5

6
How much should one weigh?
Estimate Ideal Weight
Body Composition LBM/ Ideal LBM
Body Mass Index Target BMI x Height (m2)
Height/Weight Standards midpoint of range
7
Target Body Weight
Target Body Mass
Lean Body Mass 1.0 - Desired Fat
8
Caloric Balance
Weight maintenance Calories expended calories
consumed
Weight gain Calories expended consumed Weight loss Calories expended
calories consumed
9
Safe Weight Reduction
ACSM guidelines recommend no more than 1 kg per
week.
Weight loss should be achieved by reducing
caloric intake and increasing caloric output.
Weight loss should be done half through diet
and half through exercise.
10
Behavior Modification
  • Behavior modification is a technique used to
    elicit desirable behavioral change
  • Factors involved in human behavior development
    and change
  • Physical environment
  • Social Environment
  • Personal environment

11
Stages of Behavior Change
  • Pre-contemplation
  • Contemplation
  • Planning
  • Preparation
  • Action
  • Maintenance

12
LEARN Weight Control
  • L ifestyle weight control is a by-product of
    healthful lifestyle
  • E xercise focus on fitness, not fatness
  • A ttitude constructive, positive attitude
  • R elationships healthy lifestyle requires
    healthy relationships
  • N utrition you are what you eat!

13
Strategies for Success in Wt. Loss
  • Keeping Records
  • Planning meals and snacks
  • Soliciting support
  • Setting behavioral as well as outcome oriented
    goals.
  • Avoiding self-defeating behaviors

14
Strategies for Success in Wt. Loss
  • Combining moderate caloric restriction with
    exercise.
  • Developing healthy eating patterns
  • Commitment to lifelong maintenance.

15
Record keeping
  • Find out about current eating patterns.
  • Helps document problem areas.
  • Helps identify caloric intake as well as fat
    intake.
  • Identify social/emotional eating cues.
  • Make eating a COGNITIVE process.

16
Planning meals and snacks.
  • Avoid purchase of unhealthy foods.
  • Avoid choosing fast food.
  • Cook and store meals ahead of time.
  • Find quick and easy low calorie meals.
  • Keep fresh foods on hand.

17
Establish a support system
  • Source of support varies with client.
  • Friend, spouse, co-worker, etc.
  • Establishes accountability
  • Share success stories.
  • Non-threatening environment
  • Therapy may be available, needed.

18
Behavioral and Outcome Goals
  • Goal setting is important, but should be
    reasonable.
  • Behavioral is process oriented.
  • Making healthy food choices is behavioral.
  • Increasing daily energy expenditure is
    behavioral.
  • Walk stairs instead of riding elevator.
  • Park at a distance.

19
Design a reward system
  • Do not use food as a reward.
  • Do not use exercise as a punishment.
  • New clothes.
  • Purchase hobby items.
  • Take a trip
  • Attend special event.

20
Avoid self defeating behaviors
  • Identify areas that might cause deviation from
    plan food late at night, overindulgence, etc.
  • There are times when unhealthy eating may occur.
  • Lapses are going to happen. Try to immediately
    return to healthy ways when lapses occur.
  • Try to replace guilt with new commitment.

21
Combine caloric restriction and exercise
  • Regular activity to expend 300-500 calories per
    day.
  • Moderate caloric restriction, not starvation.

22
Change unhealthy eating patterns
  • Slow down.
  • Make wise substitutions
  • Keep variety in diet.
  • Eat smaller and fewer portions.

23
Commitment to Lifelong Maintenance
  • Choose to eat healthy.
  • Choose to exercise.
  • Weight loss and maintenance is not a short term
    activity.

24
Lifestyle
  • Accept personal responsibility
  • Focus on behaviors, not status
  • Focus on process, not product
  • Lifestyle is a lifelong pattern

25
Exercise
  • The aim should be to maximize total energy
    expenditure
  • A calorie burned is a calorie burned
  • Choice of exercise modality should be based upon
    individual preference and orthopedic and
    psychological tolerance
  • It is NOT a crime to sit down and rest
  • Spot reduction?

26
Attitude
  • Replace negative thoughts and attitudes with more
    constructive ones
  • It is unreasonable for people to expect to look
    like fashion models. Dissatisfaction comes from
    comparisons to media stereotypes.
  • All improvements are worthwhile.

27
Relationships
  • Eating is a social activity
  • Exercise adherence is improved with social
    support
  • Relationship status affects emotional health and
    total wellness.

28
Nutrition
  • What you eat. Low-fat, high carbohydrate, well
    balanced meals.
  • When you eat. Avoid starvation and binging.
  • Where you eat. Associate food and location.
  • Why you eat. Eat when you are hungry.
  • How you eat. It takes 20 minutes for the stomach
    to tell the brain it is full.

29
Comprehensive weight control
  • Most important feature of successful weight loss
    or weight control program is maintenance of
    stable or reduced weight.
  • Comprehensive program with these elements diet,
    exercise, behavior modification
  • Properties of success plan own program,
    decreased fat and sugar, no eating between meals,
    reasonable amount of exercise.

30
Applied Problem
You have a female client that weighs 160 lbs.
She is physically active, and wants to lose 8
lbs. in six weeks. Her total energy expenditure
is 2146 Cal per day. She doesnt want to
increase her activity level. What should her
caloric consumption be each day to achieve her
goal?
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