Weight Management Strategies Flashcards
Variables to control for weight loss
Energy output
Energy input
Lifestyle behaviors
High volume resistance training above 65% 1RM is most positively associated with positive body composition change when
A client combines this with caloric restriction
Sedentary behavior substitutes
Taking elevator -> stairs
Watching TV -> walk dog
Shopping online -> shopping at mall
Structured exercise aimed at weight loss should emphasize
Continuous activity aimed at maximal caloric expenditure
Aerobic training is crucial due to
High caloric yield per min of work
Energy input strategies
Meal prep
Smaller portions
Higher frequency of meals
Replace processed foods w fruits and vegetables
Healthy snacks
Do not be overly restrictive
Chronic, unregulated stress can promote
Elevated cortisol, lean mass catabolism and elevated fat storage via hormonal mechanism
Stress & strong emotions are associated with
Over eating, poor sleeping patterns and substance abuse
Alcohol contains
Minimal nutritional value, is calorically dense and toxic to the liver
Alcohol use causes three issues
Fat oxidation is inhibited in presence of alcohol
Other foods entering circulation are steered towards fat storage
Alcohol inhibits MPS
Social strategies to avoid poor food choices
Don’t go out hungry
Drink water between alcohol
Socialize around physical activity
Healthy weight gain must emphasize
Hypertrophy training; allow time for MPS
How much cal from protein should be added per day for weight gain?
150-450 kcal /day
If resistant to weight gain, add
500-750 cal of protein/carbs around heavy resistance training
For weight gain, protein intake should be around
1.6-2g /kg, eat every 3-4 hours
