1. 9 hints for successful weight loss
    • -write it down
    • -frontload calories
    • -eat slowly
    • -eat your favorite foods
    • -avoid temptation
    • -keep a list of nonfood activities
    • -make a realistic eating plan
    • -schedule appointment for exercise
    • -think fit and healthy
  2. Weight loss interventions) 4 categories vital to knowing about weight loss
    • -calories
    • -composition of the diet
    • -protein intake
    • -frequency of the meals
  3. Weight loss interventions) 7 different types of diets
    -starvation diets

    • -very low calorie
    • -low calorie
    • -low carbs, high protein
    • -moderate energy restriction
    • -low energy dense
    • -popular or fad diets
  4. 4 statements that weight loss supplements say they do
    -block absorption of micronutrients and energy

    -boost metabolism by acting as stimulants

    -change micronutrients portioning and body composition

    -suppress appetite and increase satiety
  5. Which results in greater fat loss, high intensity intermittent exercise or moderate intensity endurance training?
    High intensity intermittent exercise
  6. What can prevent some of the resting metabolic rate decrease seen during dieting?
    Moderate intensity exercise
  7. What can adding exercise to diet restriction do?
    Can enhance fat loss and maintain or slow the loss of fat free mass that consistently occurs with dieting alone
  8. 5 things to do when establishing nutritional plan for weight gain
    -identify appropriate weight goal

    -evaluate current dietary and exercise practices

    -establish energy and micronutrients requirements

    -devise a dietary plan for achieving goals based on established needs

    -educate the athlete, review the dietary plan and monitor status
  9. Weight gain) from which micronutrients should the energy increase be from?
    • Carbohydrates and protein
    • *a higher than recommended protein intake does not result in greater gains in muscle mass
  10. 6 weight gaining tips
    -encourage athlete to eat at least 3x a day plus snacks

    -include energy dense foods

    Focus on foods that contain mono and polyunsaturated fats

    -replace the energy expended during workouts ASAP

    -check for micronutrients balance

    -choose calorie containing beverages rather than non caloric liquids
Card Set
Weight management III