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© 2015 by Andrea Metcalf

What's Your Health IQ?

January 31, 2017

Think you know a few things about health and fitness?  See how many questions you get right!

 

 

1. What’s the best way to maintain your weight?

  • Consistency

  • Counting calories

  • Trend diets

  • Counting fiber

 

 

A sustainable consistent plan helps regulate hormones. Noting that counting calories, fiber and trend diets can work but no matter what the behavior consistency is key.

 

2. Should you weigh yourself daily or weekly?

  • Daily or Weekly

 

Daily. Self-monitoring  catching weight gains of 3-5 pounds before they get discouraging is a key to successful maintenance.  Although major weight loss companies like Weight-Watchers say you should only weigh in weekly.. research from Cornell and Duke Universities say daily is better.

  • College freshman told to weigh themselves daily during their first 12 weeks of classes put on no weight. Their classmates put on an average of 5 pounds — typical for pizza-loving freshmen.

  • In a two-year study of 162 overweight and obese gym members, those asked to weigh themselves daily and chart the results were more likely to lose significant weight and then keep it off.

 

3. What is the calorie intake for men or women?

  • 2000 for women and 2500 for men

  • Based on your age

  • Based on your weight

  • Based on your age, weight and activity level.

 

BMR changes as you lose weight.  It slows down as you age because of lost muscle mass due to Human growth hormone decline.  General rule is your weight times 10 to understand your body’s daily BMR - If you want to lose 30 pounds of weight – you should make regular exercise part of your lifestyle

 

4.  What technologies can help you lose weight?

  • Playing Video games

  • Activity tracking apps

  • Looking at food pictures

 

Compelling visuals push food images of out mind, dampening the craving power –

 

5. Can Cheat days help your diet?

  • No

  • Yes

 

A low carb diet promotes fat loss but can reduce leptin production increasing feelings of hunger – morning carbs are key to successful cheat days.

 

 

6. Can stretching before your workout prevent injuries?

  • No

  • Yes

 

Research continues to show that  static stretching the body before a workout can be detrimental to your muscles and joints.  Warming up the body and performing dynamic stretches will help prepare the body effectively.

 

7.  If you have gained weight rather than lost pounds, then the exercise you are doing is not working.

  • True

  • False

 

False. Putting on weight can actually be a good sign! You may have decreased your body fat while adding lean muscle - both signs that you're headed in the right direction. Scales aren't necessarily good indicators of your fitness level, so instead of worrying about the scale, concentrate on body part measurements and your body fat percentage.

 

 

8. Exercise must be intense in order to lose weight?

True

False

 

Moderate daily activity is more effective than 2-3x week of 60-90 minute works.  You don’t have to have sore muscles to make them stronger.

 

9. Whats the best time of day to workout?

  • Morning

  • Afternoon

  • Midday

  • Evening

     

     

     

     

     

     

     

     

     

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