Glencoe Making Life Choices Section 5 Smart Weight-Loss Strategies Chapter 8 Nutrition: Healthy Body Weight 1 > HOME Content Vocabulary hunger

Glencoe Making Life Choices Section 5 Smart Weight-Loss Strategies

Chapter 8 Nutrition: Healthy Body Weight

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Content Vocabulary

hunger

appetite

stress eating

behavior modification

lapses




• A sensible approach to weight-loss should involve diet, physical activity, and behavioral changes.

• The goal of weight-loss strategies is to adopt habits that support a healthy body weight.




To design a successful weight-loss diet, design it to last a lifetime. Be realistic.

Diet Planning




• Hunger is the physical need for food and is the reason most people name for eating.

Diet Planning

hunger

The physiological need to eat, experienced as a drive for obtaining food; an unpleasant sensation that demands to be fed




• Appetite may arise in response to the sight, smell, or thought of food even when you are full.

Diet Planning

appetite

The psychological desire to eat, a learned motivation and a positive sensation that accompanies the sight, smell, or thought of food.




• Other factors influence eating too. Some people react to stress by losing their appetites, while others indulge in stress eating.

Diet Planning

stress eatingEating in response to stress




• It is important to recognize and understand factors that influence eating, including hunger, appetite, stress, boredom, or anger.

• In weight management, eating becomes a deliberate process, rather than an automatic one.

Diet Planning




• Choose a calorie level that you can live with.

• Adopt an eating plan rather than a “diet.”

• Consult MyPyramid to make sure meals meet your nutrient needs.

Calories and NutrientsDiet Planning




• Create and maintain a routine for your meals.

• Eat before you are extremely hungry whenever possible.

• Commit to eating breakfast daily and eating as many meals with your family as possible.

Timing of MealsDiet Planning




• Portion sizes greatly influence calorie intake.

• Stop eating when you feel full and satisfied.

• Measure foods and read labels to compare calories per serving.

Portion SizesDiet Planning




• Keep to your diet plan so that it will become routine.

• Track progress and reward yourself, but never with food.

Other Helpful HintsDiet Planning




Reward yourself for following your weight-loss diet.

Behavior Modification and Supportive Thinking





• Setting realistic goals and behavior modification can increase weight-loss success.

behavior modification

Changing one’s choices or actions by manipulating the cues that trigger the actions, the actions themselves, or the consequences of the actions




• Replace discouragement with supportive thinking.

• Give yourself credit for each successful step along the way.

• It takes belief in oneself and honoring oneself to lay the foundation for change.





Physical activity increases lean tissue, expends energy, and boosts self-esteem.

Physical Activity




• Physical activity contributes to weight management by helping develop the body’s lean tissue.

• Weight loss without activity can have negative effects.

• A person who diets without being physically active loses both lean and fat tissue.

Physical Activity




• Physical activity speeds up your body’s energy use for as long as you keep your body fit.

• Physical activity can also benefit your heart, lungs, and muscles.

Physical Activity




People who maintain weight take responsibility for their weight.

Weight Maintenance




• Anticipating lapses is a normal part of weight change and weight management.

Weight Maintenance

lapsesTimes of falling back into former habits




• People who maintain weight have learned to cope with lapses.

• Identify triggers and learn to avoid them.

Weight Maintenance




• Define behavior modification.

behavior modificationChanging one’s choices or actions by manipulating the cues that trigger the actions

Section Review: Reviewing the Vocabulary




• What is stress eating?

stress eatingEating in response to stress

Section Review: Reviewing the Vocabulary

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Glencoe Making Life Choices Section 5 Smart Weight-Loss Strategies Chapter 8 Nutrition: Healthy Body Weight 1 > HOME Content Vocabulary hunger