• The most effective and long-lasting weight loss programs include both diet and exercise components.
  • One pound of body weight is roughly equal to 3,500 calories
    • Eating 500 less calories per day will result in about one pound of weight loss per week
    • In order to burn around 500 calories, a 200-pound individual will have to:
      • Jog 7 mph for 30min, bike 10 mph for 55min, or walk 2 mph for one hour and 40min
    • Exercise allows for a less intense caloric restriction
    • Simple changes throughout the day can result in increased calorie burn
      • Taking the stairs instead of elevators
      • Park across the parking lot
      • Carry a water bottle and drink throughout the day
  • For athletes, maintaining an ideal body weight is paramount for optimal performance.
  • The caloric needs of an individual are dependent on several factors including age, weight, activity level, and genetics.
  • Increases in caloric intake need to be accompanied with exercise (resistance training) to increase muscle mass.
    • A potential approach includes three meals a day with snacks in between.
    • Once the appetite is satisfied, supplement with an additional snack, or liquid meal (that includes carbohydrates, not just protein).
    • Exclusive use of protein supplements is typically not helpful in gaining weight.
  • General  Diet Principles
    • Eat from a variety of food groups
    • The calories consumed should provide as many nutrients as possible
    • Emphasize fruits, vegetables, whole grains
    • De-emphasize saturated fats, trans-fats, cholesterol, sodium, and sugars
    • Read food labels – know what’s in your food
    • Plan out your snacks
      • Use snacks to add variety to your diet
  • Fluids and Hydration
    • Maintaining good hydration is an important component of any active lifestyle
    • One simple way to asses hydration is to check the color and quantity of urine
      • Dark and scant urine is more concentrated and may be a sign of dehydration
      • Pale, yellow urine is typically a sign of good hydration
    • Another possible indicator of hydration is a simple assessment of how you feel
      • Chronic fatigue may be a sign of chronic dehydration
  • Regular physical activity is an important component of any nutritional plan
    • It is recommended that individuals get at least 30 minutes of moderate physical activity at least five days a week