WEIGHT GAIN OR LOSS

MYTH OR FACT?

An eating plan which offers weight reduction of over eight pounds in the first week is a good plan. This gives your metabolism a kick start.

MYTH Healthy weight loss is usually no more than two pounds per week. With the correct combination of physical activity and proper nutrition, this type of weight loss can stay off as opposed to temporary dramatic losses due to extremely low caloric intake which decrease water weight and is not sustainable.

LOSING WEIGHT AND GAINING WEIGHT

Healthy weight loss or gain should be no more or less than two pounds per week.

The amount of intake (calories consumed) and the amount of output (calories expended) have a direct relationship with weight gain or loss.

Set meal plans which follow the Dietary Guidelines for Americans and MyPlate based on goals of weight loss, weight gain, or healthy weight maintenance.

WEIGHT LOSS

Determine an appropriate calorie total for intake based on output or expenditure with exercise and daily physical activity.

Plan meals which are balanced (60% carbohydrate, less than 30% fat, 10-15% protein) and allow for a variety of nutrients.

Limit the amount of saturated fat and LDL cholesterol in the meals selected.

WEIGHT GAIN Determine an appropriate calorie total for intake based on output or expenditure with exercise and daily physical activity.

Plan meals that are balanced (60% carbohydrate, less than 30% fat, 10-15% protein) and allow for a variety of nutrients.

Try to increase the amount of caloric intake from food sources such as fruits, vegetables, and complex carbohydrates.