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Managing your weight –Plan to succeed

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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