Wellness and Wellness and FitnessFitness

Helpful HintsHelpful Hints

Calories in < Calories Calories in < Calories outout

More calories must be burned than what More calories must be burned than what is taken in to loose weightis taken in to loose weight

Basal Metabolic Rate: The average Basal Metabolic Rate: The average person will burn 1300 to 1400 calories person will burn 1300 to 1400 calories per day just livingper day just living

Get OrganizedGet Organized

Exercise is beneficial but sometimes less Exercise is beneficial but sometimes less calories are burned than anticipated, and calories are burned than anticipated, and later over compensated.later over compensated.

Calories: Value for Calories: Value for ExerciseExercise

Walking/jogging = 100 calories per mileWalking/jogging = 100 calories per mile Walk for 60 min, 3-4 miles = 300-400calWalk for 60 min, 3-4 miles = 300-400cal

Cycling: depends on rateCycling: depends on rate 10-12 mph = 206 cal for 30 min10-12 mph = 206 cal for 30 min 12-14 mph = 274 cal for 30 min12-14 mph = 274 cal for 30 min 14-16 mph = 343 cal for 30 min14-16 mph = 343 cal for 30 min

Swimming light to moderate 30 min = 240 Swimming light to moderate 30 min = 240 calcal

DietDiet

Many ways to get organizedMany ways to get organized To loose weight you must burn more than you To loose weight you must burn more than you

eat.eat. Plan diet for the week, simple but boring and Plan diet for the week, simple but boring and

effectiveeffective Keep food journal …. My fitness palKeep food journal …. My fitness pal Count Calories as you goCount Calories as you go Reward systemReward system ??? Many more ideas??? Many more ideas

Sample DietSample Diet

BreakfastBreakfast Oatmeal 1/2 cup instant Quaker Oats = 150Oatmeal 1/2 cup instant Quaker Oats = 150 Add ½ banana (50), few nuts, sugar Add ½ banana (50), few nuts, sugar

substitute and small amount of skin milk (1/4 substitute and small amount of skin milk (1/4 cup 20cal)cup 20cal)

1 Tbs ground Flax seed (increase GI motility)1 Tbs ground Flax seed (increase GI motility) All for about 200 caloriesAll for about 200 calories

Snack: Think about 100 calSnack: Think about 100 cal Apple/cheese stick/banana/egg…ideasApple/cheese stick/banana/egg…ideas

Sample DietSample Diet

LunchLunch Salad with vegetables and salsa (very little Salad with vegetables and salsa (very little

calories)calories) Add 1 can tuna 120 cal orAdd 1 can tuna 120 cal or 1 cup chopped chicken breast 150 cal1 cup chopped chicken breast 150 cal Add black beans ½ cup 110 caloriesAdd black beans ½ cup 110 calories Add whole fruit 100 calAdd whole fruit 100 cal Add salad dressing BE Careful Add salad dressing BE Careful

Ranch dressing 2 tbs 110Ranch dressing 2 tbs 110 Ranch light dressing 2 tbs 80 calRanch light dressing 2 tbs 80 cal

Sample DietSample Diet

Lunch TotalsLunch Totals If you have salad plus protein plus dressing If you have salad plus protein plus dressing

=250=250 Feel that you need more on your salad may add Feel that you need more on your salad may add

beans about ½ cup for 100 ish calbeans about ½ cup for 100 ish cal Still need more add 1 piece of whole fruit = 100Still need more add 1 piece of whole fruit = 100 Now at 400 cal try to keep total less than 500 Now at 400 cal try to keep total less than 500

to have a little extra for dinnerto have a little extra for dinner Snack 100 cal: ex whole fruit/ hand full of Snack 100 cal: ex whole fruit/ hand full of

nuts/cheese stick other ideasnuts/cheese stick other ideas

Sample DietSample Diet

Dinner (the hard meal of the day)Dinner (the hard meal of the day)

Think about 4 oz of lean proteinThink about 4 oz of lean protein

Think about vegetablesThink about vegetables

Think about a small amount of starchThink about a small amount of starch

Think about being comfortable after a meal, Think about being comfortable after a meal, but NOT “topped off” or “stuffed” slightly but NOT “topped off” or “stuffed” slightly less than full is idealless than full is ideal

Chicken Breast 4 0z 260 calChicken Breast 4 0z 260 cal

Vegetables ½ cup corn 66 calVegetables ½ cup corn 66 cal

SaladSalad

Salad Dressing 1TBS 80-110 calSalad Dressing 1TBS 80-110 cal

Rice 1 cup 205 calRice 1 cup 205 cal

Or Pasta 2 oz 210 calOr Pasta 2 oz 210 cal

Pasta sauce (no meat) 80 calPasta sauce (no meat) 80 cal

Sample DietSample Diet

Dinner Total 600-700 calDinner Total 600-700 cal

Total for the day: approximately 1400-1500 Total for the day: approximately 1400-1500 cal per daycal per day

Calorie DeficitCalorie Deficit

Need to achieve a calorie deficit by eating Need to achieve a calorie deficit by eating less or exercising more.less or exercising more.

TricksTricks Increase water intake. Consider drinking 8 oz Increase water intake. Consider drinking 8 oz

of water before you eat anythingof water before you eat anything Increase protein and decreasing starch intake Increase protein and decreasing starch intake

helps hungerhelps hunger Less sugar helps fight the “food addiction”Less sugar helps fight the “food addiction”

Wellness and FitnessWellness and Fitness

QuestionsQuestions

Personal helpful hints that anyone would Personal helpful hints that anyone would like to sharelike to share

Reward systems/goalsReward systems/goals