NUTRITION, EXERCISE &PSYCHOLOGYPED 147

JOANN PELL, M.S., R.D.

Develop program based on 3 components

Nutrition

Exercise Psychology

But…..

Nutrition Guidelines for Weight Loss

Calculate calorie requirementsRecognize limitationsGuidelines based on over or under 75lbsSee handout

Minimum calorie levels: Women: no less than 1200 calories Men: No less than 1500 calories

Set up food guide pyramid servings Review fat grams Teach how to be a label reader

Encourage regular eating patterns

Teach healthier food preparation and recipe modification

Encourage healthier eating @ restaurants

Suggestions:

Do not go lower than 1200 cals for women or 1500 cals for men.

1500-1800– calories work best for most clients. More for morbid obesity

Check beverage/alcohol intake Discourage reliance on weight loss products and

supplements. Get menus and help decipher language/recipe terms Let them eat cake- no food is banned

Give practical ideas to reduce fat or eat less calories in the foods they choose How to top a potato Eating healthy without

cooking Healthful snack suggestion Recipe conversions

Exercise Guidelines for Weight Loss Cardiovascular

exercise 4-6 times a week at moderate to high intensity for at least 30 minutes.

Strength training 2-4 times a week all major muscle groups

Increase activities of daily living: it adds up -walk @ breaks or

lunch hour -use stairs -park away from

shops -walk with

friends/family -clean more! -dance more! -garden more! Recreational Activities

Psychology and Weight Loss Encourage

safe/health acceptance body image

Why clients eat? Fullness vs.hunger

Use affirmations Look at connection to

other areas of clients life

-work

-relationships

-culture

-family history

Other behavior/psychology tips

UTE Distraction vs. confrontation Deep breathe! Slow down how fast clients eat