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):
Make sure you include some activities that you can do inside and some you can do outside.
Keep this list handy so that you can consult it when you feel tempted to eat between your scheduled meals.
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 SnackingBetween-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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