NTR 109 Lecture Notes - Lecture 9: Cognitive Restructuring, Topiramate, Phentermine
Document Summary
Promise drastic results - 20# in 1 week. Less than 1200 kcal - bmr, supplements needed. Slow wt loss - 1 # week = 3500 kcal. Exercise and behavior modification - key to wt loss and maintenance. Acknowledge need for lifelong changes to maintain healthy weight. To lose one pound, you must create a deficit of 3500 kcal. So to lose a pound in 1 week (7 days), try cutting back on your kcal intake and increase physical activity so that you create a deficit of about 500 kcal per day. 500 kcal x 7 days = - 3500 kcal = ~ 1 pound of weight loss day week in 1 week. Characteristics of successful diets: written food and activity records, maintenance programs. 60-90 minutes of exercise: weighting once a week. Exercise: may need 60-90min per day = doesn"t have to be continuous. Pedometers: measures daily steps - 10,000 steps a day.
