Exercise Tips

You can calculate how many calories you use in a day.

Take the number of hours in a day: 24
Subtract the sleeping hours: -8
The hours that remain: 16

 

Let's calculate how many calories you would use...

Sitting in a chair:
50 kcal/hour x 16 hours/day x 7days/week=           
Walking casually:
150 kcal/hour x16 hours/day x 7 days/week=           
The difference between sitting in a chair
and walking casually:           

 

* Remember--3500 kcal = 1 pound of fat *

 

Record your activity for each hour of the day on this table-

 

Hour

Activity Calories Burned
6:00am     
7:00am    
8:00am    
9:00am    
10:00am    
11:00am    
12:00noon    
1:00pm    
2:00pm    
3:00pm    
4:00pm    
5:00pm    
6:00pm    
7:00pm    
8:00pm    
9:00pm    
10:00pm    
11:00pm    
12:00midnight    
1:00am    
2:00am    
3:00am    
4:00am    
5:00am    
 

Total calories: 

 

Behavior Tips

Controlling Your Eating Habits

1. Follow an eating schedule and don't eat at other times.  Plan your schedule for eating:

Breakfast time--
Morning snack time--
Lunch time--
Afternoon snack time--
Dinner time--

2. Eat in one place. For example, at home, in the kitchen at the table, for all meals and snacks.

3. Don't do anything else while eating.  Don't eat while you are studying or watching TV, or reading, or other activities.

4. Check your list of alternative activities.  Make your list of alternative activities.  The should be practical as well as enjoyable.

What Can I Do Instead of Eating (Alternative Activities): 

  1.  

  2.  

  3.  

  4.  

  5.  

  6.  

 

How to Distinguish Hunger from Craving

Part of starting a weight management program is to begin to become more aware of your "hunger cues".  When you eat because of a craving, and NOT from hunger, you may eat excess calories that your body stores as fat, and you can gain weight!

Learn the Difference Between

Hunger… Craving Food….
Is a physical necessity of your body. Is a desire to eat when you are stimulated by feelings or environment.
You are truly hungry if you feel the following: You crave food even if you even if you are not hungry. For example:
Emptiness in your stomach When you see food that you like and you want to eat it.
If you still feel hungry after waiting 30 minutes by distracting yourself with another activity and/or drinking a glass of water. When someone offers you food and you want it.
If it has been more that 3 or 4 hours since the last time you consumed a meal or  snack and you feel the urge to eat or drink. When something makes you think about food (such as a TV commercial, an ad in the magazine, an aroma from a bakery).

NUTRITION TIPS

Healthy Snacking

Between-meal snacks can be part of a healthy diet as long as wise food choices are made. Examples of recommended snacks (follow the label-reading guidelines below) include:

Bagel with reduced-fat cream cheese

Cereal with milk (1 ˝% or skim)

Reduced-fat cheese

Reduced-fat chips or pretzels

Reduced-fat crackers

Fruit

Frozen Fruit Bars

Granola bars

Rice cakes

Sandwiches or tortillas made with reduced-fat toppings

Raw vegetables with fat-free dip

Yogurt

Label-reading guidelines for choosing snacks:

 

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