office hours pre-empts info on syllabus m, w 8:45-9:30 s-57 w 12-12:30sc 3103 or make an appointment...
TRANSCRIPT
Office Hourspre-empts info on syllabus
• M, W 8:45-9:30 S-57• W 12-12:30 SC 3103• Or make an appointment with me• Best contact is email at
Note!!!NO office hours
Mon. Oct 5
Gains from Losing
Advantages abound!
Boost energy level Reduce health risksBuild self esteem Be more active and fitImprove mood Fit in my jeansBe a good example to friends/family
Great, but now what?
Tools for a Healthy Diet
• Set SMART goal• Build a support team– Virtual support/apps/blog– Friend/coach/classmate
• Weight loss tools– Nutrient knowledge– Realistic goal weight– Energy (calorie) needs
Tools for a Healthy Diet
• Set SMART goal• Build a support team– Virtual support/apps/blog– Friend/coach/classmate
• Weight loss tools– Nutrient knowledge– Realistic goal weight– Energy (calorie) needs
Tools for a Healthy Diet
• Set SMART goal• Build a support team– Virtual support/apps/blog– Friend/coach/classmate
• Weight loss tools– Nutrient knowledge– Realistic goal weight– Energy (calorie) needs
Tools for a Healthy Diet
• Set SMART goal• Build a support team– Virtual support/apps/blog– Friend/coach/classmate
• Weight loss tools– Nutrient knowledge– Realistic goal weight– Energy (calorie) needs
Tools for a Healthy Diet
• Set SMART goal• Build a support team– Virtual support/apps/blog– Friend/coach/classmate
• Weight loss tools– Nutrient knowledge– Realistic goal weight– Energy (calorie) needs
Tools for a Healthy Diet
• Set SMART goal• Build a support team– Virtual support/apps/blog– Friend/coach/classmate
• Weight loss tools– Nutrient knowledge– Realistic goal weight– Energy (calorie) needs
Notable Nutrition Nuggets
• Energy nutrients and their caloric value– Lipid (fats/oils) 9
calories/gram – Carbs and Protein 4
calories/gram– Alcohol 7
calories/gram– Vitamins 0–Minerals 0–Water 0
Which nutrient
class is not essential
in our diet?
Notable Nutrition Nuggets
• Energy nutrients and their caloric value– Lipid (fats/oils) 9
calories/gram – Carbs and Protein 4
calories/gram– Alcohol Not essential 7
calories/gram– Vitamins 0–Minerals 0–Water 0
More Nuggets
• 1 lb. fat ~3500 calories• Negative EB is required to lose weight!!!!– calories in < calories out
• Initial goal weight 10% ≤ current weight• Max rate of weight loss advised ~2 lbs./wk.– 2 lb./wk. requires ~ 1000 calorie deficit/day– 1 lbs./wk. requires ~500 calorie deficit/day
Setting a Realistic Goal Weight
• BMI … No accounting for body composition
• Waist circumference < 40”men < 35”women
• Quick estimate• HAES…if diet/exercise good, then so
is wt.• My jeans fit…woo-hoo!• Know your goal weight
Calculating the Calorie Puzzle
• Calories ‘in’ what we eat/drink• Calories ‘out’ expended in activity• Total Calorie Need=>Physical Activity +Thermic Effect Food+BMR
Basal Metabolic Rate; 60%
Physical Activity; 30%
Thermic Effect Food; 10%
What is my calorie need based on?
Basal Metabolic Rate (BMR)
• Calories spent on basic life functions – Heart, kidney, liver, brain function
• Largest part (~2/3) of daily energy need• T.P.S. How might these factors affect
BMR?– age gender– growth body composition– starvation sleep– caffeine
Still curious ‘bout your calorie need?
• ‘Hoity toity sciency’ methods–Miff-St. Jeor or Harris-Benedict
• Let an app do the math : )– Calculates your calorie budget based on
your personal data– Lose it!, Spark People, FitDay –My Fitness Pal (MFP)
Achieving Your Calorie Goal
• Log it! Lose more! – Download MFP
• How might logging help with wt. loss?– Help ID good/bad habits– Learn about calories/nutrients– Helps you to ‘Think before you eat.’