دوره Designing Your Personal Weight Loss Plan ، فصل 1 : Week 1

درباره‌ی این فصل:

Let’s get started on designing your personal weight loss plan! We begin this first week by setting a personal goal weight that is realistic for you and making a plan for exercise. You probably expected that we would start out with calories and food - but these two topics are actually the right place to start!

این دوره شامل 4 فصل زیر است:

I'm faculty in the Department of Nutrition in the School of Medicine at Case Western Reserve University in Cleveland, Ohio. One of my biggest research projects was developing and delivering a weight loss intervention study for endometrial cancer survivors. I'm confident that you'll leave this course with a very detailed plan that has all the essential components to get you started losing weight.

Hi, I'm Mary Beth Kavanagh from the Department of Nutrition in the School of Medicine at Case Western Reserve University. In order to achieve the goal of permanent weight loss within a healthy lifestyle, we need to begin with the end in mind. The fourth step is a little more complicated and that's to calculate an ideal body weight for you, using what we call the Hamwi Method.

The thinking here was that people could get too focused on the number on the scale and lose sight of other important indicators of weight loss success, like how your clothes fit, increased energy, and healthier lifestyle. In a two-year study of 162 overweight and obese gym members, those who were asked to weigh themselves daily and chart the results were more likely to lose significant weight and then keep it off. The acronym SMART is used to evaluate goals in order to insure that they are specific, measurable, attainable, realistic, and time based.

According to the Academy of Nutrition and Dietetics Evidence Analysis Library, the amount of exercise needed to lose weight is between 150 and 420 minutes per week. The guidelines point out that there is a dose response between the number of minutes of exercise and the amount of weight loss. The two charts that are shown here give examples of moderate and vigorous intensity exercises as given in the 2008 Physical Activities Guidelines for Americans.

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