Transcription
Participant GuideBurn More Calories Than You Take In
Session FocusLosing weight can help you prevent or delay type 2 diabetes.This session we will talk about:zz Thelink between calories and weightzz How to track the calories you take inzz How to track the calories you burnzz How to burn more calories than you take inYou will also make a new action plan!Tips:To find out how many calories you burn,you need to know: How much you weigh Your activity How long you do it Your paceParticipant Guide: Burn More Calories Than You Take In2
Paul’s StoryPaul is 47 years old and weighs 240 pounds. He’s at risk for type2 diabetes. His doctor urges him to lose 40 pounds at a rate of 1pound a week.Losing 1 to 2 pounds a week is a healthy goal for most adults,experts say. This gradual weight loss is the way to makelasting changes.To lose 1 pound a week, Paul needs to burn 3,500 more caloriesthan he takes in each week. That’s 500 calories per day.What are some ways that Paul could burn 500 morecalories than he takes in each day?1. He could take in 500 fewer calories per day bychanging his eating habits.2. He could burn 500 more calories per day by beingmore active.3. Or he could cut 500 calories per day through amixture of eating and activity.Paul needs about 2,200 calories a day just to stay at thesame weight. If he cuts 500 calories per day, that leaveshim with 1,700 calories.That may not sound like a lot of calories to work with. Butkeep in mind: Paul can reach that goal through a mixture ofeating and activity.What are daily calorie needs?Your daily calorie needs are the calories you need tomaintain your weight. This number is based on yourage, sex, height, build, and weight. It doesn’t take youractivity level into account.Participant Guide: Burn More Calories Than You Take In3
Paul’s StoryPaul’s needs:2,200 calories/dayLet’s see how Paul does on Sunday.Paul’s goal:1,700 calories/dayzz First,he eats a 400-calorie breakfast.zz Then, he takes a brisk walk and burns 90 calories.zz Later, he has a 200-calorie mid-morning snack.zz He has a 500-calorie lunch.zz Later, he has a 100-calorie afternoon snack.zz Then, he mows the lawn and burns 100 calories.zz He has a 600-calorie dinner.zz Then, he takes a longer brisk walk and burns120 calories.zz Later, he has a 200-calorie bedtime snack.Calories inCalories out400902001005001201006002002,000310To figure out Paul’s actual calories, we’ll start with thecalories he takes in. Then we’ll subtract the calorieshe burns:2,000 – 310 1,690Paul beats his goal by 10 calories!These days, Paul is losing about 1 pound each weekthrough a mixture of eating and activity. And he’shalfway to his goal weight.Participant Guide: Burn More Calories Than You Take In4
Ways to Eat Fewer CaloriesHere are some ways to cut calories at each meal. Try these healthy swaps.Ideas for every meal!CaloriessavedBreakfastHealthy swapTop your cereal with low fat or fat-freemilk instead of 2% or whole milk.1 cup fat-free milk instead of1 cup whole milkUse a non-stick pan and cookingspray (rather than butter) toscramble or fry eggs.1 squirt cooking spray insteadof 1 pat butter34Choose reduced-calorie margarinespread for toast rather than butter orstick margarine.2 pats reduced calorie margarineinstead of 2 pats butter36LunchHealthy swapAdd more vegetables such ascucumbers, lettuce, tomato, andonions to a sandwich instead of extrameat or cheese.2 tomato slices, ¼ cup slicedcucumbers, and 2 onion slicesinstead of ¾ ounce cheese and 1ounce ham154Pair a sandwich with fruit instead ofchips or French fries.½ cup diced raw pineapple insteadof 1 ounce potato chips118Choose vegetable-based brothsoups rather than cream ormeat-based soups.1 cup vegetable soup instead of1 cup cream of chicken soupWhen eating a salad, dip your forkinto dressing instead of pouring lotsof dressing on the salad.½ Tbsp. regular ranchdressing instead of 2 Tbsp.regular ranch dressing109When eating out, swap a salad forFrench fries or chips as a side dish.A side salad with a packet oflow-fat vinaigrette instead of amedium order of French fries270Participant Guide: Burn More Calories Than You Take In63Caloriessaved455
Ways to Eat Fewer CaloriesIdeas for every meal!CaloriessavedDinnerHealthy swapHave vegetables steamed or grilledinstead of fried in butter or oil. Trylemon juice and herbs to flavorthe vegetables. You can also usenonstick pans.½ cup steamed broccoli insteadof ½ cup broccoli fried in½ Tbsp. vegetable oilChange recipes to reduce the amountof fat and calories. For example,when making lasagna, use part-skimricotta cheese instead of whole milkricotta cheese. Substitute shreddedvegetables, such as carrots, zucchini,and spinach, for some of the groundmeat in lasagna.1 cup part-skim ricotta cheeseinstead of 1 cup whole milkricotta cheeseWhen you eat out, get a side dishinstead of a main course.¼ cup pasta with tomato sauceinstead of 1 cup pasta withtomato sauce138Top pizza with veggies and just alight sprinkling of cheese instead offatty meats.One slice of a cheese pizzainstead of one slice of a meatand cheese pizza60Participant Guide: Burn More Calories Than You Take In62896
Ways to Eat Fewer CaloriesIdeas for every meal!SnackHealthy swapChoose air-popped popcorn insteadof oil-popped popcorn and dry-roastedinstead of oil-roasted nuts.3 cups air-popped popcorn insteadof 3 cups oil-popped popcornAvoid the vending machine. Packyour own healthy snacks to bring towork. Options include veggie sticks,fresh fruit, low-fat or nonfat yogurtwithout added sugar, or a small handfulof dry-roasted nuts.8 ounces of sugar-free nonfatyogurt instead of a package of 6peanut butter crackersChoose sparkling water instead ofsweetened or alcoholic drinks.A bottle of sparkling water insteadof a 12-ounce can of regular sodaInstead of cookies or othersweet snacks, have some fruitfor a snack.One large orange instead of 3chocolate sandwich cookiesCaloriessaved738213654Source: Ideas for Every Meal. Department of Health and Human Services. Centers for Disease Control and y eating/cutting calories.htmlParticipant Guide: Burn More Calories Than You Take In7
Rethink Your DrinkOne way to cut calories is to think about what you drink.Drinks don’t fill you up the way food does. And, as youcan see below, calories from drinks can really add up!But here’s the good news: If you replace drinks that arehigh in calories with drinks that have low or no calories,you can save 641 calories a day!Instead of CaloriesTry Medium caffè latte(16 ounces) made withwhole milk265Small caffè latte(12 ounces) made withfat-free milk20-ounce bottle ofregular cola227Bottle of water orsparkling waterSweetened iced tea fromthe vending machine(16 ounces)180A glass of regular gingerale (12 ounces)124Total calories:796Water with a slice oflemon or limeSparkling water witha splash of 100%fruit Source: Rethink Your Drink. Department of Health and Human Services. Centers for Disease Control andPrevention. ink your drink.pdfParticipant Guide: Burn More Calories Than You Take In8
Rethink Your DrinkAnother way to cut calories is to think about how much you drink. Thischart shows the calories in a variety of drinks, from highest to lowest. Forhigh-calorie drinks, size really matters!Calories in20 oz.Calories in12 oz.CaloriessavedFruit punch320192128100% apple juice300180120100% orange juice280168112Lemonade280168112Regular lemon/lime soda24714899Regular cola22713691Sweetened lemon iced tea (bottled, not homemade)22513590Tonic water20712483Regular ginger ale20712483Sports drink1659966Fitness water361818Unsweetened iced tea321Sparkling water (unsweetened)000Water000Type of drinkParticipant Guide: Burn More Calories Than You Take In9
Rethink Your DrinkMilk contains vitamins, minerals, and protein. But it also contains calories.Choosing low-fat or fat-free milk is a good way to cut calories and still get thethings your body needs.Type of milkCalories in8 ouncesChocolate milk (whole)208Chocolate milk (2%)190Chocolate milk (1%)158Plain milk (whole)150Plain milk (2%)120Plain milk (1%)105Plain milk (fat free)90Source: USDA National Nutrient Database for Standard ReferenceDrinks and Weight LossExperts say it’s healthy to lose 1 to 2pounds per week. Most people need to cutroughly 500 calories a day to lose 1 poundper week. Cutting the calories in yourdrinks can help you reach this goal.Participant Guide: Burn More Calories Than You Take In10
Better Drink Choices Made EasyUse Nutrition Facts WiselyHere is the Nutrition Facts label on a 20-ounce bottle ofsoda. It says that one serving is 8 ounces. It tells youthat there are 2½ servings in the bottle. And it lists thecalories in one serving (100).To figure out the calories in the whole bottle, multiply thecalories in one serving by the number of servings in thebottle (100 x 2½). If you were to drink the whole bottle,you would take in 250 calories.NUTRITION FACTS LABELServing SizeServings Per ContainerAmount per servingCalories8 fl. oz.2.5100Calories on the GoCoffee drinks and smoothies may sound healthy. But thecalories in some of your favorite items may surprise you.Check the website, or ask to see the Nutrition Facts. Andwhen a coffee or smoothie craving kicks in, try these tips.At the coffee shop:Ask for your drink to be made with skim milkinstead of whole milk.Order the smallest size you can get.Hold the flavors. The flavor syrups containsugar and add calories.Skip the whip. The whipped cream on top ofcoffee drinks adds calories and fat.Order a plain cup of coffee with skim milk. Ordrink it black.Participant Guide: Burn More Calories Than You Take In11
Better Drink Choices Made EasyAt the smoothie stand:Order a child’s size, if you can get it.Pick the smoothie with the least calories.Ask for your smoothie to be made without added sugar.Fruit is naturally sweet.Better Drink ChoicesHere are some ideas for healthy drinks:Add a splash of 100% juice to plain sparkling water.Carry a water bottle. Refill it all day long.Choose water or sparkling water.Drink tea or coffee without sugar. Enjoy them hot or cold.Flavor water with no-calorie drink mix.Have fun with water. Add slices of lemon, lime, cucumber,or watermelon.Keep a pitcher of water in the fridge. Oradd ice to water.Put your pitcher of water on the tableduring meals.When you do get drinks that containsugar, choose the smallest size youcan get.Participant Guide: Burn More Calories Than You Take In12
Ways to Burn CaloriesHow many calories does activity burn?This chart shows about how many calories a person whoweighs 154 pounds would burn at a moderate pace.Calories burned at amoderate paceActivitiesIn 1 hourIn 30 minutesHiking370185Light gardening/yard work330165Dancing330165Golf (walking and carrying clubs)330165Bicycling290145Walking280140Weight training (general light workout)220110Stretching18090Source: US Department of Agriculture. ivity-calories-burn)Participant Guide: Burn More Calories Than You Take In13
you need to know: How much you weigh Your activity How long you do it Your pace. Participant Guide: Burn More Calories Than You Take In 3 Paul’s Story. Paul is 47 years old and weighs 240 pounds. He’s at risk for type 2 diabetes
