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Chapter 8- Weight management

Step 1:

Make a commitment

Step 2:

Take stock of where you are

Step 3:

Set realistic goals

Great, effective goals are —

specific
realistic

forgiving

Step 4:

Identify resources for information and support

Step 5:

Continually "check in" with yourself to monitor your progress

moderate intensity

breathing and heart rate is noticeably faster but you can still carry on a conversation

vigorous intensity

heart rate is increased substantially, and you are breathing too hard and fast to have a conversation

Binge Eating Disorder

Eating large
amounts of calories in one sitting

Anorexia Nervosa

A disorder where someone constricts caloric intake leading to extreme leanness

Bulimia Nervosa

Typically associated with large amounts of food, paired with a purge. This is what makes up the Binge-Purge cycle.

Energy balance

the relationship between your energy input and
your energy output

Energy input

the energy from consumed food & drink

Energy output

the calories burned by the body

Anyone planning to start a weight loss program should begin by
carefully considering the following factors:

• How many calories are being consumed daily?
• How many calories are being expended?

• How much fluids are being consumed?

• How well are electrolytes being managed?

A safe and maintainable goal for weight loss is ___ pounds per
week

1-2

Body dysmorphic disorder

a mental disorder in which the individual
cannot stop thinking about one or more perceived flaws

DASH diet

evidence-based eating plan that can help reduce high
blood pressure. lots of whole grains and high-fiber fruits and

vegetables

gluten-free diet

prescribed for patients with gluten intolerance and celiac
disease, an autoimmune disorder. odies cannot

tolerate gluten, a protein found in wheat, barley, and rye

Low-carb diets

limiting carbohydrates, such as grains, fruit, and starchy vegetables to promote weight loss

macrobiotic diet

foods that are low in saturated fats and high in
fiber

Mediterranean diet

small portions of nutritionally-sound food
from plant sources, including vegetables, fruits, whole grains,

beans, nuts, seeds, breads and potatoes, and olive oil

Raw food diet

uncooked and non-processed foods, emphasizing whole fruits and vegetables, as well as whole grains, beans, dried fruits, seeds and nuts, seaweed, sprouts, and unprocessed produce.

Vegetarian and vegan diet

restrict the consumption of animal
products to varying degrees

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