Key to Successful Weight Management
How many minutes of physical activity should a person get weekly?
150 minutes of moderate intensity (55%–69% of maximum heart rate) exercise weekly.
What is the number one health benefit from exercise?
Live longer or feel better
Give 3 consequences of obesity.
What are cardiovascular disease, type 2 diabetes, sleep apnea, cancer, osteoarthritis, etc?
How long should cardiovascular exercise be performed each session?
10 minutes or more each day (ideal is 30-60 minutes per session)
What parts of your mental health can improve with regular exercise?
Mood and anxiety
Why should you learn how to read a food label?
To support healthy eating
For successful weight loss, aerobic exercise should be performed ___ days of the week.
Most days of the week
Strengthening can improve bones and _________________?
Muscles
What are the three benefits of using food labels?
Compare and choose products more easily
Know what ingredients a food product contains
Choose products with a little or a lot of the nutrients that are of interest to you
How often should strength training be performed each week?
At least two days per week
What parts of physical health can improve with regular exercise?
Regular physical activity can improve cardiometabolic risk factors such as:
o Hyperglycemia and insulin sensitivity (sugar)
o High blood pressure
o Dyslipidemia (bad fats)
Name 4 foods that do not have a nutrition facts table on the label?
fresh vegetables and fruit; raw meat and poultry (except when it is ground); raw seafood; individual servings of food meant to be eaten immediately; foods prepared or processed in-store made from its ingredients, such as: bakery items, salads
Define "set point"
Your body weight set point is the number on the scale your weight normally hovers around, give or take a few pounds.
Why can weight be stable or gained during the first two weeks of exercise.
A new exercise regimen puts stress on your muscle fibers. This causes small micro tears, also known as micro trauma, and some inflammation. Those two conditions in your muscle fibers are the reason you may gain some weight.
Name 3 nutrients/vitamins (for example, folate) you can get from foods.
Folate, magnesium, niacin, phosphorous, potassium, riboflavin, selenium, thiamine, vitamin B12, vitamin B6, vitamin D, vitamin E, zinc, vitamin C