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Wellness and Fitness

Wellness and Fitness. Helpful Hints. Calories in < Calories out. More calories must be burned than what is taken in to loose weight Basal Metabolic R ate: The average person will burn 1300 to 1400 calories per day just living. Get Organized.

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Wellness and Fitness

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  1. Wellness and Fitness Helpful Hints

  2. Calories in < Calories out More calories must be burned than what is taken in to loose weight Basal Metabolic Rate: The average person will burn 1300 to 1400 calories per day just living

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

  4. Calories: Value for Exercise • Walking/jogging = 100 calories per mile • Walk for 60 min, 3-4 miles = 300-400cal • Cycling: depends on rate • 10-12 mph = 206 cal for 30 min • 12-14 mph = 274 cal for 30 min • 14-16 mph = 343 cal for 30 min • Swimming light to moderate 30 min = 240 cal

  5. Diet • Many ways to get organized • To loose weight you must burn more than you eat. • Plan diet for the week, simple but boring and effective • Keep food journal …. My fitness pal • Count Calories as you go • Reward system • ??? Many more ideas

  6. Sample Diet • Breakfast • Oatmeal 1/2 cup instant Quaker Oats = 150 • Add ½ banana (50), few nuts, sugar substitute and small amount of skin milk (1/4 cup 20cal) • 1 Tbs ground Flax seed (increase GI motility) • All for about 200 calories • Snack: Think about 100 cal • Apple/cheese stick/banana/egg…ideas

  7. Sample Diet • Lunch • Salad with vegetables and salsa (very little calories) • Add 1 can tuna 120 cal or • 1 cup chopped chicken breast 150 cal • Add black beans ½ cup 110 calories • Add whole fruit 100 cal • Add salad dressing BE Careful • Ranch dressing 2 tbs 110 • Ranch light dressing 2 tbs 80 cal

  8. Sample Diet • Lunch Totals • If you have salad plus protein plus dressing =250 • Feel that you need more on your salad may add beans about ½ cup for 100 ish cal • Still need more add 1 piece of whole fruit = 100 • Now at 400 cal try to keep total less than 500 to have a little extra for dinner • Snack 100 cal: ex whole fruit/ hand full of nuts/cheese stick other ideas

  9. Sample Diet • Dinner (the hard meal of the day) • Think about 4 oz of lean protein • Think about vegetables • Think about a small amount of starch • Think about being comfortable after a meal, but NOT “topped off” or “stuffed” slightly less than full is ideal

  10. Chicken Breast 4 0z 260 cal • Vegetables ½ cup corn 66 cal • Salad • Salad Dressing 1TBS 80-110 cal • Rice 1 cup 205 cal • Or Pasta 2 oz 210 cal • Pasta sauce (no meat) 80 cal

  11. Sample Diet • Dinner Total 600-700 cal • Total for the day: approximately 1400-1500 cal per day

  12. Calorie Deficit • Need to achieve a calorie deficit by eating less or exercising more. • Tricks • Increase water intake. Consider drinking 8 oz of water before you eat anything • Increase protein and decreasing starch intake helps hunger • Less sugar helps fight the “food addiction”

  13. Wellness and Fitness • Questions • Personal helpful hints that anyone would like to share • Reward systems/goals

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