3.3 Three Keys to Weight Loss/Maintenance Flashcards
What are the three components to weight loss and maintenance?
- controlling calories
- physical activity
- behavior modifications
What is the purpose of controlling calories?
regulate the amount of calories you consume daily
What is the recommended weekly weight loss for sustainment?
1-2 pounds
What are the minimum calories men and women should consume for calorie control?
men = 1500
women = 1200
What is label reading?
process of comparing labels on similar products in terms of serving size, number of calories per serving, and amount of fat per serving
What is the definition of portion?
amount of food you choose to eat
What is the definition of serving size?
specific measurement of food
Where are servings located?
Nutrition Food Label
What are the benefits to physical activity?
burns calories
decreases stress levels
improves moods
increases productivity
maintains bone health
increases lean body mass
What are the current physical activity recommendations?
30 minutes per day
10,000 steps per day
What is behavior modification?
describes how certain factors can prevent us from reaching our weight loss goals
What are the behavior modification strategies?
- chain breaking
- stimulus control
- cognitive restructuring
- contingency management
- self-monitoring
What is chain breaking?
breaking the tie that connects two or more behaviors that encourage overeating
What is stimulus control?
finding ways to avoid temptation when we are hungry or bored
What is cognitive restructuring?
chaning your frame of mind regarding food
