The Weight Management Balancing Act

For those coming to my nutrition classes at the YMCA I am uploading all of the information from my weekly handouts. If you have any additional questions or comments feel free to contact me. See you next week!

The Weight Management Balancing Act

Our body burns energy in three ways

1.    Physical and daily activity

2.    Thermogenic functions – heat production related to food intake and body temperature regulation

3.    Basal metabolic functions - heart beating, lungs breathing, kidney, liver, brain function etc.

There are no miracle weight loss cures.  Sustainable methods include a healthy balanced eating plan with regular exercise. The U.S. Department of Health and Human Services recommends 30-45 minutes of exercise in at least 10 minute increments per day with emphasis on cardio, strength training, and stretching throughout the week.  The U.S. Department of Agriculture encourages a low salt, low saturated fat, high whole grain, lean meat, fruit, and vegetable diet.

**Forming new eating habits and lifestyle strategies are most effective for long term health management.  Meeting with a Registered Dietitan is one motivating Health Team member to help you meet your needs.**

A healthy weight and lifestyle can positively influence both mental and physical health by…

·         Boosting your self esteem

·         Helping relieve stress

·         Helping improve concentration

·         Reduce disease risks

SMART Goal Setting:

Ask yourself these questions to develop a plan you can commit to.

S- Specific – What is being accomplished?

M- Measureable – How do you know when you have reached your goal?

A- Achievable – Is this goal realistic? Do you have resources to help you achieve this goal? If not, how will you get them?

R- Relevant – Why is this goal significant to your life?

T- Timely – When will this goal be achieved?

FIT Goals for Exercise
F- Frequency – How often and when?

I- Intensity- How challenging? Moderate? Vigorous? Light?

T- Time – How long will the activity last?

**Meet with a Personal Trainer to begin your healthy and obtainable FIT goal and a Registered Dietitian for SMART Nutrition.**