4-8 - Kin April 8, 2010 Option 2: Exercise Only How much...

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Kin – April 8, 2010 Option 2: Exercise Only How much does it take to burn a pound of fat? o 3500 calories! Exercise slow and gradual weight loss… Regular exercise is the best way to prevent weight gain over time Eat Your Wheaties 80% of those who lose weight and keep it off for an extended time eat breakfast! Option 3: Diet + Exercise 1. Reduce calories coming in (300-500) + 2. Increase calories expended (300-500) 3. Offset decrease in metabolism + 4. Keep most of your muscle BUT… o This is a major lifestyle change and most are not successful Don’t just diet!! (refer back to the slide titled “a little research…”) o You do not want to lose lean body mass Research summary Weight gain/loss most affected by total caloric intake rather than nutrient composition One single recommendation? o Keep fat intake < 30% How to Reduce Dietary Fat Read labels Avoid fried foods—choose broiled or baked Minimize processed foods (trans fat) Choose lean meats, fish and poultry; remove skin if possible
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4-8 - Kin April 8, 2010 Option 2: Exercise Only How much...

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