Weight loss success will require a high degree
of motivation and the ability to change your
lifestyle.
- Set Rules
Utilize both diet & exercise
- Diet to lose weight
- Exercise to keep weight off
- Shift stress relief from eating to
exercise
- Learn what and how to eat
- Weight management is a
skill
- Do not rely on will power
- Create new habits that will last a life
time
- Do not eat just what is convenient
- Eat at least 5 servings of fruits and
vegetables daily
- Eat a variety (7 different
colors)
- Don't lose control
- Eat small meals and snacks throughout the
day
- Have healthy food always available
- Maintain a shopping list
- Don't have processed snack foods
available
- Eat before being around processed snack
foods (eg. party, shopping, etc.)
- Find time for
yourself
Energy Balance
Neutral energy balance
is when the calories you take in are equal to
the calories expended.
- Weight is maintained
Positive
energy balance is when the
calories you take in are greater than the
calories expended.
- Weight is gained and fat stores are
increased.
- One pound of fat contains approximately 3500
Calories.
Negative
energy balance is when the
calories you take in are less than the calories
expended.
- Fat stores are used for energy to make up the
caloric deficiency.
- Weight is lost and fat stores are
reduced.
The metabolism adjusts to changes in
diet and exercise:
- If calories are increased
- Thermo-genesis
- Body heat is produced
- Metabolism increases
- Muscle mass may increase
- If calories are restricted
- Thyroid hormones decrease
- Metabolism decreases
- Muscle mass may decrease
- Anaerobic exercise can increase
metabolism for hours after exercise is
finished
- 3-14 hours: dependent upon
intensity
- HIIT study: for every calorie expended
during anaerobic's, 9 times as much fat
(per calorie expended) was metabolized as
compared to aerobic activity.
Exercise
& Weight Loss
- With a typical exercise program, it is
common to maintain weight yet lose fat and
gain muscle
- Girth can decrease since muscle is denser
than fat
- A sheer gain in muscle results in a lower
percent of body fat
- More exercise and improvements in diet
may be needed for substantial loss of
fat
- Regular body composition tests can
assess the effectiveness of a program
- Absolute weight of fat and lean body
weight should be tracked and analyzed
- Caloric intake/expenditure goals can be
adjusted accordingly
- A review of the literature suggests in
order to achieve significant fat loss with
aerobic activity
- Exercise or activity must be performed
most days of the week
- Progress to at least 45 minutes, 60-90
minutes recommended
- Aerobic exercise should be between 60% to
80% maximum heart rate for progressively
longer durations
- Lower intensities must be continued for
very long durations
- Intense exercise (eg. weight training,
HIIT, plyometrics, sprints) can increase
metabolic rate for hours after the vigorous
workout
- The combination of anaerobic and aerobic
activity results in faster fat loss than
anaerobic or aerobic activity alone
- Intense anaerobic exercise increases the
metabolism hours after exercise
- Aerobic exercise burns fat during
exercise, but has little effect
afterwards
- Exercise (particularly weight training)
develops muscle
- Restores muscle that has been lost over
the years of a sedentary modern
lifestyle.
- One pound of muscle can burn 30 to 50
Calories a day
- One pound of fat burns only 3 Calories a
day
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