Weight Management Tidbits!

Thought I'd share some interesting tidbits I found in this months copy of The Pace Setter:

 

According to the Weight Management Group of the Academy of Nutrition & Dietetics:

 

1. estimated 80% of weight loss happens by eating fewer calories; 20% is from exercise so...

2. change your diet to lose weight and exercise to keep weight off

3. people who eat a high protein diet tend to eat fewer calories per day-try eating an 800 calorie protein rich breakfast and see what happens to your appetite the rest of the day

4. the decline in hearty breakfasts mirrors the rise in obesity

5. a 100 calorie portion of natural whole almonds only has 80 available calories due to      digestibility. The same may be true for other high fiber, high fat, "hard" foods, such as other nuts. People who frequently eat nuts are often leaner than folks who avoid nuts, so you don't need to fear them as fattening if eaten in moderation

6. lifting weights is a good beginning point for unfit people who want to start exercising as you will first get strong and then can add on the walking, jogging or other aerobic activities.

7. an effective exercise program includes 110 minutes/week of moderate to vigorous physical activity and 2 times/week of lifting weights for about 20 minutes

The bottom line: Keep active, enjoy whole fresh foods and be well!