Stress Reduction Plan

 
Name_____________________________     Section #_______ Date________
 
For full credit, all lines must be filled in (see chapter 9 for help.)
My top 5 sources of stress are:

 
Ways I will use stress management to reduce my top 5 sources of stress are:

The relaxation technique I will practice is __________________________________________________________________
 
Amount of time I will spend in relaxation is  ____________________________________
Time of day I will practice relaxation is ________________________________________
Place I will practice relaxation is _____________________________________________
 
 
 
 
 
 
 
 

Nutrition and Weight Control Plan

 
Name ___________________________
Section # ______
Date _________
 
Based upon the results of Lab 8a, how will you change your diet to bring it into line with the https://www.choosemyplate.gov/ food guide (reference: chapter 8 & web page supplemental material).

 
 
________ Current weight
________ Desired weight
 
 
 
 
My goal is to:
 

• maintain my weight
• lose weight
• gain weight

 
You will choose a category on the next few pages based on your goal.
 
Choose only one of the following three categories:

Weight Maintenance

If you are exercising more than you did before taking this class, you will need to eat more to maintain your weight.
 
Extra Calories Spent in Exercise

Activity	Minutes	Calories burned

 
TOTAL CALORIES:                               
 
 
Additional Foods I Will Eat

Food	Amount	Calories

 
TOTAL CALORIES:                               
 
 
Are totals daily or weekly? (Circle one answer)           Daily              Weekly
 
For weight maintenance, totals should be equal (energy in = energy out)
 

Weight Loss (fat mass)

To lose weight you want to create a daily calorie deficit of 500-1000 calories through a combination of diet and exercise.  This will result in a weight loss of approximately 1-2 pounds per week.  In choosing ways to reduce calories, keep in mind the https://www.choosemyplate.gov/ web page.  Be sure to eat at least 1400 calories per day if you are female; 1800 calories per day if you are male.  The best exercise for weight loss is aerobic exercise.  For weight loss you want to expend more calories than you consume (energy in < energy out).
 
 
Ways I Will Increase My Daily Energy Expenditure

Activity	Minutes	Calories burned

 
TOTAL CALORIES:                               
 
 
 
Ways I Reduce My Daily Caloric Intake

Food	Amount	Calories

 
TOTAL CALORIES:                               
 
 

Weight Gain (muscle mass)

To gain weight you want to eat 700-1000 calories more a day and perform weight lifting exercise (muscular strength program).  This will result in a weight gain of approximately l-2 pounds per week.  In choosing foods to add to your diet, keep in mind the https://www.choosemyplate.gov/ web page.  You do not need to greatly increase your protein intake; calories from protein should be about 15% of your daily caloric intake.  For weight gain you want to consume more calories than you expend (energy in > energy out).
 
 
Ways I Will Increase My Daily Caloric Intake

Activity	Minutes	Calories burned

 
TOTAL CALORIES:                               
 
 
 
Ways I Will Adjust My Exercise Program

Food	Amount	Calories

 
TOTAL CALORIES: