Exercise and Nutrition: Weight Loss Basics

Weight Loss Basics • 1 Lb. fat = 3500 calories (cals.) • 60 minutes of aerobic exercise at moderate intensity ≈ 600 cals. *based on 150 lb. person @ 70-80 % Target Heart Rate • 5 day of exercise at 600 cals./session = 3000 cals. or less than 1 lb. • 150 – 300 minutes done weekly of aerobic exercise has been shown to stimulate weight loss in obese persons. The greater the amount one is overweight; the more exercise is needed. • One can lose 1% of total body weight in fat per week. • Average PJB sandwich = 400 cals. • Average 150 lb. person can store approximately (≈) 300 grams of glycogen (carbs.), or 1200 calories. ◦ 2 slices of bread ≈ 50 grams of carbohydrate ◦ 1 fruit ≈ 20 grams of carbohydrate ◦ 1 soft drink or juice ≈ 30 grams of carbohydrate ◦ Average restaurant size dessert cake ≈ 600 cals. ≈ 60 grams of carbs. and 30 grams of fat. • Fat can be stored in limitless amounts. Extra carb intake is converted into fat stores. • Keep fat intake to ≈ 25 % of total caloric intake. ◦ Ie., 2000 total cals. daily ▪ 50 % from Carbs. ≈ 1000 cals. or 250 grams ▪ 25 % from Fats ≈ 500 cals. or 55 grams ▪ 25 % from Proteins ≈ 500 cals. or 125 grams General Exercise Recommendations for Weight Loss: *5 days of aerobic exercise at moderate intensity for 60 minutes *2 – 3 30 minutes sessions of resistance (strength) training