Weight Managment Tips

1. DO NOT DIET; DIETS DON'T WORK! - Diets deprive the person of needed calories and essential nutrients. These calories and nutrients (vitamins & minerals) fuel the brain and muscles during exercise. Many diets also deprive the person of their favorite foods and beverages.

2. A active adult should never consume less than 1200 to 1500 calories per day. A lack of caloric intake (energy) may result in poor performance. Starving the body of calories will only have a negative effect on a weight management program.

3. A weight loss for an overweight individual is 1 to 2 pounds per week. A slow weight loss will result in permanent weight loss. It is possible for someone obese to lose more than this initially, but as weight is lost, weight loss will slow.

4. Strength training while trying to lose weight will facilitate the maintance or gain of lean body weight (muscle). A person should measure their weight loss success by the change in percentage (%) of body fat.

5. Not everyone can be trim and lean. A person needs to accept the "genes" their parents dealt them. All the dieting in the world won't change a person's genetic make-up.

6. Set realistic and attainable long-term weight management goals. However concentrate on short term goals to stay focused.

7. Our splurge does not equal failure. If as small child we quit trying the first time they tried to walk and fell we would be a society of crawlers! Refresh, refocus and begin making good choices again.

8. BE AWARE OF THE FOUR W's:

(1) WHAT you eat (select nutrient dense high carbohydrate, low-fat foods instead of "empty calorie" and high fat foods.)

(2) WHEN you eat (eat 3-5 small meals throughout the day and ALWAYS eat breakfast.If you are hungry- eat: Stop eating before you are force.

(3) WHERE you eat (eat in a stress free and relaxed environment, this will allow a person to eat slowly and enjoy the meal.)

(4) WHY you eat (eat because you are hungry not because you are bored, stressed, or lonely.)

For a person to lose weight, he or she must reduce their caloric intake by 500 to 1000 calories per day. Since one pound of body fat = 3500 calories, reducing the caloric intake by 500 calories per day over 7 days should result in a 1 pound weight loss and reducing the diet by 1000 calories per day should result in a 2 pound weight loss per week.


9. BE PATIENT! You don't gain excess body fat overnight so don't expect to lose it all in one week.

Helpful Links

Aduddal Fitness Center
Weight Watchers
My Pyramid
SparkPeople
Calorie King
Lose It! App