Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

Managing your weight –Plan to succeed

115 views

Published on

  • top 10 ways to reduce tummy without exercise ➤➤ https://tinyurl.com/bkfitness4u
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
  • Be the first to like this

Managing your weight –Plan to succeed

  1. 1. Ramona Pagel Fitness wellness Manager 982-2589 ramona.pagel@navy.mil Managing your weight –Plan to succeed
  2. 2. Objectives  Set realistic goals  Learn how to plan your meals  Promote healthy eating in your life and family environment
  3. 3. Set Goals  Smart Goals  SPECIFIC – what are you trying to accomplish  MEASURABLE- give your goal a number  ACHEIVEABLE- fit it into your lifestyle  REALISTIC – Make changes you can handle easily  TIMELY – have a time frame
  4. 4. Where do you get your calories from  Carbohydrates ( 4 cal/gram)– 60% of diet  Starches, sugars  Main energy source for muscle, and brain  Proteins (4 Cal/gram) – 20%  Meats, fish, poultry, Milk/products, beans, soy, nuts/seeds  Repairs cells including muscle  Fats (9 Cal/Gram)- 20%  Oils, margarine, butter, fatty meat, dressings
  5. 5. Healthy Weight  Same amount of energy in and energy out = Weight stays the same  More energy IN than Out over time= Weight Gain  More energy OUT than in over time= Weight loss
  6. 6. How much is enough?  Caloric need is dependent activity level  Low level –sedentary 13-15 K/lb of body weight  Moderate (30-60min of exercise 3-4x/week) 16-18 K/lb of body weight  High (60-90 min of exercise 5+x /week) 19-21k/lb of body weight
  7. 7. What does your week look like?  Days Off?  Kids week- after school activities  Weekend activities  After work engagements  Spouses Schedule  ETC
  8. 8. Planning and Brainstorming
  9. 9. Shopping list
  10. 10. Portion size vs Serving size Portion size: is the amount of a single food item served in a single eating occasion; such as, a meal or a snack. Serving size is a standardized unit of measure of foods: For example, a cup or an ounce is used in dietary guidance, such as the Dietary Guidelines for Americans.
  11. 11. Portion size does matter- Rolls et al 51 adults received 4 meals of different portion sizes of macaroni and cheese on different days  Ate more as portion size increased  Consumed 30% more energy (162 cal) when offered the largest portion (1000 g) compared to the smallest portion (500 g)  Reported similar ratings of hunger and fullness despite the intake differences  After the study, only 45% of participants reported noticing differences in portion sizes served Rolls et al. AJCN 2002.
  12. 12. Each is 200 calories = 1000 Calories
  13. 13. You are in control-  Use the smaller plate  Make conscious decisions  Consider the nutrient density of the food  Read labels  Listen to you body

×