EHS 150 Lecture Notes - Lecture 3: Lean Body Mass, Pedometer, Contingency Management
4 Jan 2017
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Document Summary
Why diets don"t work: obesity is a chronic disease. Treatment requires long-term lifestyle changes: dieters are misdirected. More concerned about weight loss than healthy lifestyle. What works: seek advice from a registered dietitian, control calorie intake, increase physical activity, acknowledge need for lifelong changes to maintain healthy weight. Control calories: sedentary society requires less calories, low-fat, high-fiber approaches. Most successful in long-term studies: no diet has a metabolic advantage , read food labels, keep a food log (portion size awareness) Regular physical activity: important for weight maintenance, promotes steady weight loss. Expends 100-300 kcal while controlling calories: boosts self-esteem, add weight resistance. Regular physical activity: 60 minutes/day to maintain body weight, 60-90 minutes/day for maintenance of weight loss, pedometer. Sound weight loss program: rate of loss, flexibility, intake, behavior modification, overall health. Behavior modification: modify problem (eating) behaviors, chain-breaking, stimulus control (in charge of temptations, cognitive restructuring, contingency management (plan of action and rehearsing, self-monitoring.
