How do we gain weight?

Why can’t we lose weight?

Why can’t I become more lean?

What happens when we are not active?

Too little muscle

Low metabolic rate (fewer calories burned)

Too much body fat (more calories stored here)

What can reverse the effects of being inactive (thus aging too quickly)?

Strength-training (or resistance training)!

Builds (or rebuilds) muscle mass and bone

mass

Increases metabolism and how you burn

calories

Decreases body fat

Not only is the weight-training important, but also the post-exercise protein. Post-exercise

protein has been found to enhance the effectiveness of strength-training.

Why is protein and weight-training so important?

Studies show that adults in their 50’s and beyond who were exercising need at least 25% more protein than

the standard amount for age just to maintain their current muscle mass.

Why should we NOT do?

Eat too little of calories (<1000)

Try to exercise 7 days a week

Use exercise as punishment for eating something unhealthy

You can lose weight quickly or you can lose weight forever!

Losing weight and building muscle takes time.

How do I try to lose weight and still have energy to exercise?

Stay within your calorie budget. Use the following equation to find your general metabolic rate (BMR):

Mifflin St. Jeor http://www.nafwa.org/mifflin.php

Age/Height/Weight BMR (basal metabolic rate)

Light Daily Activity

Purposeful Exercise

Calories to Maintain Weight

Calories to Lose Weight

Female – 40 years 5’4” 150#

1300 calories per day -400 -300 2000 1600

Male – 40 years 6’0” 200#

1800 calories per day -600 -400 2700 2200

Do we get hungrier with exercise? Yes? No? Maybe?

That depends on factors that are not yet identified. Genetics? Environment? Type of exercise?

We do know that those successful with weight loss were less hungry with exercise, ate less and lost more

weight.

How can we lose weight without being hungry all day?

1. Subtract 10-20% from total energy needs

2. Divide calories evenly throughout the day

3. Chip away – gradual loss turns into life-long weight loss

EXAMPLE: if a person maintains weight on 2000 calories per day DEDUCT 250-400 calories per day for weight loss & DIVIDE between meals

Calories BREAKFAST LUNCH DINNER

2000 500-550 calories 500-550 calories 450-550 calories

1700 450-500 calories 400-500 calories 400-500 calories

FUEL BY DAY – LOSE WEIGHT AT NIGHT DO NOT:

“Save up” your calories for later in the day

Those who under-ate during the day had HIGHER body fat than those who ate evenly all day long!

What do you do after you exercise? Do you sit?

Be mindful of all of the hours in your day – being sedentary without any other daily activity (working, moving around,

fidgeting, taking opportunity to get up and move more often) – this can cost you up to 350 calories per day!

WHAT DO WE EAT?

Grain: fuels our muscles and brain

Protein: to build and repair muscles

Fruit & Vegetables: for fiber, vitamins and minerals

Dairy & Calcium: for bones, blood pressure

Fats: for satiety/fullness

But we shouldn’t eat carbs – right?? WRONG!

We know exercise can help regular blood glucose levels.

We know carbs can refuel our muscles after exercise.

We know that cutting out carbs and replacing with just protein and fat can hurt our energy levels to perform

high intensity exercise.

We know we need to eat enough carb to fuel our bodies, but not too much that we end up storing the leftovers

as fat.

Do we eat before we exercise?

Exercising on “empty” does not mean you will burn more body fat. Burning body fat differs from losing body

fat. Exercising on “empty” is not fun! Treat your body the way you would treat your car. Don’t start on

empty if at all possible.

Start with just 100-200 calories pre-exercise:

pineapple, apricots, banana, mango, watermelon

pretzels (one ounce) or ½ bagel

energy bar (low-fat, 3-5g protein)

PUTTING IT ALL TOGETHER: Eat what your body deserves to eat – not what you “think” you should

try to eat

o Take the time to calculate your calories

Spread out your calories and protein all throughout the day

o Keep up with your appetite, will significantly help cravings and

night hunger

Move towards accepting your body and visualizing what a healthy image is

Develop a healthier relationship with food – look to your Dietitian for support

Nutrition for All Exercisers

QUIZ

Name: _______________________________

1. Why is strength-training important?

a. Build muscle mass

b. Strengthen bone bass

c. Increase metabolism

d. All of the above

2. In active adults who are 50 years or older, protein needs are increased by

at least ______ more than the standard protein requirement.

a. 10%

b. 25%

c. 50%

d. 75%

3. True or False. “It is best to spread your calories and protein out evenly

during the day.”

a. True

b. False

4. True or False. “Post-exercise protein has not been shown to enhance the

effectiveness of strength training.”

a. True

b. False

5. How can you lose weight without feeling hungry all day?

a. Follow a low carb diet

b. Subtract 10-20% from your total energy needs and spread evenly

throughout the day

c. You can’t – you will always be starving when trying to lose weight

d. Follow a restrictive diet