Body Composition & Weight Management: Application

1. Body Composition & Weight Management: Application PEP 418University of Idaho

2. Controlling Body Composition • _______________________________ are all necessary factors that contribute to weight and/or fat loss. • The role of nutrition cannot be understated! • To lose weight, bring in less energy than you expend through daily activity and exercise. • __________________________ • For 7 days, caloric deficit must equal ___________________________. • _______________________________

3. Establishing a Basic Direction… • Using the calculations in Lab 6.2 to identify a safe and healthy ________ ___________________________. • This should dictate your weight loss/body composition goals, not the TV, media, or your yearning for “your high school body!”

4. What Should You Eat? • _______________! • There are several resources available; your textbook is a great place to start! • Read _______________________ about various foods, especially non-labeled foods such as fruits and vegetables. • Use the _____________________ to help plan your daily intake.

5. Reading Food Labels

6. The Old Food Guide Pyramid

7. The Healthy Eating Pyramid

8. The NEW Food Guide Pyramid

9. The NEW Food Guide Pyramid

10. Apply What You’ve Learned… • The same process used for each aspect of fitness is applicable here as well: • ______________________ • ______________________ • ______________________ • Step 4: Action • Step 5: Periodic Reassessment

11. Assessment • Have your ____________________ accurately assessed first. • Record your meals in a ___________ and assess your nutrition using software, DRI guidelines, or a nutritionist. • The U of I offers sweet deals with the on-campus nutritionist – you should consider her a valuable resource!

12. Goal Setting • Establish a _______________________ _______________________________. • Example: • Establish _________________. • Example: • Work your objectives into ____________ ______________________________. • The ____________________ of this process are even more important in the weight loss/nutrition area!

13. Program Development • Write up _____________________ that meet the necessary goals of caloric intake and nutrient distribution for weight/fat loss. • These can then be mixed and matched to provide variety to your nutrition plan. • Plan ________________________ to help create an appropriate caloric deficit for each day.

14. Action! • Implement your exercise and nutrition programs ___________. • It is OK to change the plan on the fly, so long as the changes coincide with the goals of the plan. • Example:

15. Periodic Reassessment • For nutrition, periodic reassessment is HUGE! • _______________________________ to ensure that it is following the plan you established. • For weight management, reassessment is important, but ____________________ ___________________________ since daily weight can fluctuate due to fluid intake, meals, etc. • Also, make sure reassessments are done in a manner consistent with the initial assessment. • Example:

16. Helpful Hints • Food planning • Plan at least ____________________ is more optimal. • Feeding the body a little at a time, all the time keeps your metabolism higher, energy levels higher, and reduces the likelihood that excess kilocalories will be converted to fat for storage.

17. Helpful Hints • Food planning • Space your meals _____________ throughout the day. • If you go too long without eating between meals, your body may begin to degrade protein for use as energy. • Degradation of protein = the breakdown of muscle and bone = __________________!

18. Helpful Hints • Food planning • Get to know the __________________ of your favorite foods and foods that you plan on introducing to your nutrition plan.

19. Helpful Hints • Food planning • Plan meals/snacks to be of __________________________________. • Example: • Choose foods in their _______________. • Refined CHOs often have a higher _______________ compared to unrefined CHOs; unchecked this can turn your metabolism into a roller coaster ride. • Refining/processing foods often _____________________ beneficial vitamins and minerals leaving you with less nutrient-dense foods.

20. Helpful Hints • Food planning • Shop the ___________ of the store. • Healthier, natural items tend to be located along the _______________ of the grocery store. Processed foods tend to be located near the middle of the store in the aisles.

21. Helpful Hints • Food preparation • Shop and prepare food ____________. • This is great for people on the go! • Example: • Prepare your foods in the ___________ _____________________________. • Example:

22. Helpful Hints • Exercise planning • Plan exercise for each week and _____________________________ from daily exercise and physical activity. • This must be synced with your nutrition plan to put you in a HEALTHY caloric deficit each day. • Remember that variety of exercise is good! • ______________________________ to optimally utilize calories and nutrients, which will also maximize the benefits of exercise.

23. Helpful Hints • Set up a __________________. • Reward yourself often for good progress. • Make sure that rewards don’t ____________ your goals and progress. • Example:

24. Helpful Hints • Set up systems of ___________________________. • Inform your family, friends, peers, co-workers, etc. that you are on a plan that includes X, Y, and Z and that their support is needed. • Establish what they can do to help keep you accountable.

25. Helpful Hints • _________________! • It may be cumbersome, but logging workouts and daily nutrition is one of the best things that can be done to stay on track and measure progress. • Very helpful in early stages of weight management when results are not immediately noticeable. • Short-term SMART goals should initially coincide with measurable items recorded in food and exercise journals.

26. Helpful Hints • _______________________! • Rome was not built in a day and the results of your plan will most likely not come quickly. • Don’t buy into ads and fads that claim fast results. They are often far-fetched and atypical (they even say this in the disclaimer if you read the fine print!). • Stick to the plan and the results will come.