NFS 043 Lecture Notes - Lecture 19: Amenorrhoea, Insomnia, Muscle Dysmorphia
5 Dec 2017
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Mindful eating: grocery shop when full, keep tempting food out of the house, use smaller plates and glasses, don"t multitask while eating, pre-portion tempting foods, eat regularly, store healthy foods in convenient spots. Choose the appropriate calories range for weight loss (1200-1500 cal/day for women and. Be conscious of portion sizes, read menu labels, choose foods lower in energy density, watch out for nonnutritive sweeteners and alcohol. Physical activity: helps increase muscle mass, maintain bone mineral density, promote restful sleep, reduce stress, weight loss maintenance. Physical activity recs: 150-250 minutes/week of moderate activity to prevent weight gain. 250+ minutes/week for weight loss and weight regain prevention. Park farther away, take 10 minute walk or pa break every hour, set pa as an appointment on your calendar, find an activity you like, enlist a friend, incentive yourself. Public health efforts: let"s move (michelle obama), menu labeling, nyc sugar ads, sugar-sweetened beverage taxes, built environment changes.
