The document discusses natural weight management techniques including measuring metabolic rate, digestive enzymes, basal metabolic rate calculations, energy balance, macronutrient recommendations, body composition measurements, and sample diet plans. Key points covered include factors that influence calorie burning and guidelines for healthy weight loss of 1-2 pounds per week through calorie reduction and exercise.

1. Natural Weight Management AAI wellness Class 2011

14. Body Mass Index Status Men Women Underweight <20.7 <19.1 Acceptable weight 20.7-27.8 19.1-27.3 Overweight >27.8 >27.3 Severe overweight >31.1 >32.3 Morbid Obesity >45.4 >44.8

26. Calculate the energy value of a meal

27. Basic Diet Plan

30. Top 10 Satiating Foods Soup -Pennsylvania state university found two soups/day for weight loss average 16 lbs/year Salad -Research from Penn State shows people who eat salad at the start of a meal wind up taking in fewer calories Eggs -University of washington found who eat 30% protein diet less 44 calories than the 40% Grapefruit- 98 percent water and only 39 calories. Fish -cooked white fish is proven to keep you full Oatmeal -providing more protein per serving than any other grain as well as a good dose of fiber Beef -Partner beef with a high fiber side dish (wild rice or bulgur) Beans - global nutrition research shows that high fiber foods are processed slower and last longer in the stomach Popcorn -Keeps your mouth moving longer than the same amount of calorie of other snacks Apples - high water content means you get more food for less calories.

39. 8 secrets of burn more calories 1. Eat right-calculate your food calories 5. Sleep well-increase your metabolism 2. Green Tea- Antioxidant, lower LDL 6. Taking adequate nutrition and vitamin (magnesium 400 mg/day) 3. Balance your energy Intake= or < than expenditure 7.Avoid high potency estrogen ( retains salt and water) 4. Exercises moderate 8. Do not on diet- only imbalance your system