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CONTROLLING
YOUR WEIGHT
The key to weight control is keeping
energy intake (food) and energy output
  (physical activity) in balance. When
 you consume only as many calories
 as your body needs, your weight will
        usually remain constant.
Energy input = energy output
  Calories consumed = calories
           burned




               =
If you take in more calories than your
body needs, you will put on excess fat.
  If you expend more energy than you
     take in you will burn excess fat.
calories consumed > calories burned =
        excess fat ( weight gain )




              >              =
Exercise plays an important role in
 weight control by increasing energy
 output, calling on stored calories for
                extra fuel.
calories consumed < calories burned =
stored calorie expenditure ( weight loss )




               <              =
Recent studies show that not only does
  exercise increase metabolism during a
 workout, but it causes your metabolism
  to stay increased for a period of time
   after exercising, allowing you to burn
               more calories.
How much exercise is needed to make a
  difference in your weight depends on the
  amount and type of activity, and on how
  much you eat.
 Aerobic exercise burns body fat. A medium-sized
  adult would have to walk more than 30 miles to
  burn up 3,500 calories, the equivalent of one pound
  of fat.

   Calorie intake + exercise = greater calorie
     burn ( weight loss )

 Although that may seem like a lot, you don’t have to
  walk the 30 miles all at once. Walking a mile a day
  for 30 days will achieve the same result, providing
  you don’t increase your food intake to negate the
  effects of walking.
If you consume 100 calories a day more than your body
    needs, you will gain approximately 10 pounds in a year.
    You could take that weight off, or keep it off, by doing
    30 minutes of moderate exercise daily.




    calorie intake required + excess
       calorie intake = weight gain

    calorie intake required + excess
     calorie intake + exercise = same
                   weight
The combination of exercise and diet offers the
most flexible and effective approach to weight
control.



Healthy diet + exercise = weight control



                +                  =
Since muscle tissue weighs more than fat
   tissue, and exercise develops muscle to a
   certain degree, your bathroom scale won’t
   necessarily tell you whether or not you are
   “fat.”

 Body composition is a better indicator of your
         condition than body weight.
Well-muscled individuals, with relatively little
      body fat, invariably are “overweight”
    according to standard weight charts. If
      you are doing a regular program of
       strength training, your muscles will
     increase in weight, and possibly your
           overall weight will increase.
Lack of physical activity causes muscles to get
  soft, and if food intake is not decreased,
  added body weight is almost always fat.
Once-active people, who continue to eat as they
     always have after settling into sedentary
      lifestyles, tend to suffer from “creeping
                       obesity.”

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Controlling your weight

  • 2. The key to weight control is keeping energy intake (food) and energy output (physical activity) in balance. When you consume only as many calories as your body needs, your weight will usually remain constant.
  • 3. Energy input = energy output Calories consumed = calories burned =
  • 4. If you take in more calories than your body needs, you will put on excess fat. If you expend more energy than you take in you will burn excess fat.
  • 5. calories consumed > calories burned = excess fat ( weight gain ) > =
  • 6. Exercise plays an important role in weight control by increasing energy output, calling on stored calories for extra fuel.
  • 7. calories consumed < calories burned = stored calorie expenditure ( weight loss ) < =
  • 8. Recent studies show that not only does exercise increase metabolism during a workout, but it causes your metabolism to stay increased for a period of time after exercising, allowing you to burn more calories.
  • 9. How much exercise is needed to make a difference in your weight depends on the amount and type of activity, and on how much you eat.
  • 10.  Aerobic exercise burns body fat. A medium-sized adult would have to walk more than 30 miles to burn up 3,500 calories, the equivalent of one pound of fat. Calorie intake + exercise = greater calorie burn ( weight loss )  Although that may seem like a lot, you don’t have to walk the 30 miles all at once. Walking a mile a day for 30 days will achieve the same result, providing you don’t increase your food intake to negate the effects of walking.
  • 11. If you consume 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year. You could take that weight off, or keep it off, by doing 30 minutes of moderate exercise daily. calorie intake required + excess calorie intake = weight gain calorie intake required + excess calorie intake + exercise = same weight
  • 12. The combination of exercise and diet offers the most flexible and effective approach to weight control. Healthy diet + exercise = weight control + =
  • 13. Since muscle tissue weighs more than fat tissue, and exercise develops muscle to a certain degree, your bathroom scale won’t necessarily tell you whether or not you are “fat.” Body composition is a better indicator of your condition than body weight.
  • 14. Well-muscled individuals, with relatively little body fat, invariably are “overweight” according to standard weight charts. If you are doing a regular program of strength training, your muscles will increase in weight, and possibly your overall weight will increase.
  • 15. Lack of physical activity causes muscles to get soft, and if food intake is not decreased, added body weight is almost always fat.
  • 16. Once-active people, who continue to eat as they always have after settling into sedentary lifestyles, tend to suffer from “creeping obesity.”