Diet, Exercise and Weight Loss

Question 1

Recommended calorie intake?

Eat Well Guide?

Answer 1

Males 2500kcal, Females 2000kcal

5 portions of fruit and veg a day, carbohydrates should be around 1/3 of the food we eat - choose higher fibre. Dairy, Protein, Unsaturated fats are better, 6-8 cups a day.

Question 2

Recommendations for exercise?

19-65yrs
<1yr
1-4 yrs
5-18 yrs

Answer 2

19-65yrs (and suggested for >65yrs)
Physically active everyday, strengthening activity on 2/7, 150 mins of moderate intensity activity or 75 mins of vigorous activity a week.

Babies <1yr
At least 30 minutes of tummy time

1-4 yrs
180 mins of activity per day

5-18 yrs
60 mins of moderate intensity a week

Question 3

Methods for measuring weight?
BMI
Waist size

Answer 3

Should try to lose weight if:
Males >94cm
Females >80cm

Carrying too much fat around the waist can increase risk of heart disease, type 2 diabetes, cancer, stroke

Question 4

Suggested weight loss regimes?

Answer 4

600kcal below daily suggested, weight loss at a rate of 0.5-1kg per week
Calorie restriction + increased activity

Question 5

What are the stages of change?

What is the behaviour change wheel?

Answer 5

Precontemplation
Contempltion 
Determination/Preparation
Action 
Maintenance
Relapse 

Helps to undersstand change at the individual, community and population levels.