Chief Components Of A Behavioral Weight Loss Program

Question 1

Calorie Reduction

Answer 1

Cut approx 500 cal per day
Practice portion control
Reduce consumption of calorie dense foods
Increase consumption of fruits and veg

Question 2

Physical Activity

Answer 2

Begin with 50 min/week (10min/5days) of cardio
Gradually increase to 150min/week (30min/5days)
For maintenance increase further to 200-300 min /week
Perform muscular training at least 2x week
Increase non-exercise activity throughout the day

Question 3

Behavioral Strategies

Answer 3

Practice self monitoring
Avoid tempting situations
Spend more time around active healthy individuals
Practice behavioral substitution
Set SMART goals