Losing Weight: What To Eat & What To Do?

1. Losing Weight:What To Eat & What To Do?

2. Energy Balance • “State in which energy intake, in the form of food and /or alcohol, matches the energy expended, primarily through basal metabolism and physical activity”

3. Basal Metabolism • The minimum energy expended to keep a resting, awake body alive • ~60-70% of the total energy needs • Includes energy needed for maintaining a heartbeat, respiration, body temperature • Amount of energy needed varies between individuals

4. Influences on Basal Metabolism • Body surface area (weight, height) • Gender • Body temperature • Thyroid hormone • Age • Kcal intake • Use of stimulants like caffeine and tobacco • Muscle Mass and Activity Level*

5. To Lose Weight - Kick Up BMR! • Exercise • Cardio and resistance training • Post exercise O2 consumption • More LBM • Muscle is metabolically active • High Fiber Foods • Increase digestive calorie needs • Eat more often • Healthy food every THREE hours within your caloric needs! • Eat Breakfast • Kick start the metabolism break the fast!

6. How Many Kcals Do I Need? • Sedentary = wt in kg x 30 kcal/kg • Moderate activity = wt in kg x 35 kcal/kg • Heavy activity = wt in kg x 40 kcal/kg • Subtract 100 kcal for every 10 years over 30 • Example: 150 pound (68 kg), 40 yr. old, moderately active person (68 kg x 35 kcal/kg) - 100 kcal = 2300 kcal per day To MAINTAIN CURRENT WEIGHT!!!!!

7. Kcals Needed To Exercise and Lose Weight _______________X __________X ___________= ____________ actual weight(kg)* .9F or 1M 24 hours BMR Kcals needed ______________ X _____________= ____________________ BMR kcals Activity Level* Total Kcals needed ___________________ - 250 = _________________ Total kcals needed kcals adjusted for wt loss (-.5#week) Increase activity by ADDING 30 minutes 3/wk to what you are already doing to get 1# loss per week. *wt in kg is # ÷ 2.2 *AL = Sedentary (no organized exercise) Use 1.3 Moderately active (~3Xweek for ~30-45 minutes) use 1.5 Active (5Xweek for 45-60 minutes) use 1.6 Very Active (more than active) use 1.75

8. What It Takes To Lose A Pound • Body fat contains 3500 kcal per pound • Must have an energy deficit of 3500 kcal to lose a pound per week

9. The Proof: Why MORE is Needed • Run 3 miles for 30 minutes (10mm) • Burn 300 kcals • Do this 3X week burns 900 kcals (not even ½#!) • Have to burn 3,500 to lose 1 lb.! • Do this 6X week and burn 1,800 kcals • Lose a HALF a pound! • If there is room for improvement, reduce kcals by 250/day and you’re now at 3,250 kcals for a ONE lb loss!

10. MYTHS To Lose Weight You Must Go On A DIET? You should lose weight BEFORE you start EXERCISING To Lose Weight, You Must Exercise and DIET (starve yourself)

11. Weight Cycling (Yo-Yo Dieting) • Typically weight loss is not maintained • Weight lost consists of water, lean tissue and SOME fat • Weight gained after weight loss is fat (only gain muscle back with EXERCISE) • Weight gained is usually more than weight lost • Increases propensity for upper body fat deposition

12. Creeping Obesity 140# 10# - 5# water -10# 3# fat 130# 2# LBM 130# 10# - 5# fat +10# 5# water 140# Inadequate kcal intake (BMR + AL) results in loss of LBM, Lower BMR & an increase in Body Fat!

13. Why Do Diets Fail? • Ignore fundamental nutritional rules • Not enough kcals for BMR, to satisfy hunger or appetite, not enough variety to meet nutritional needs • No Exercise • Lose LBM, lower BMR, increase BF • Loss of Motivation • Lack of Patience • Lack of Maintenance Program

14. Types of Diets • Low CHO • Atkins, PPP, Zone, CHO addicts, Perricone, Sugar Busters • Very Low Calorie • Fasting diets for morbidly obese, avg. American diet plan • Formula Diets • Grapefruit, cabbage soup • Low Fat Diets • T-factor, Pritikin, Ornish, Weight Watchers • Commercial Diets • Jenny Craig, Nutrasystem, Diet Center, Quick Wt. Loss

15. Slim Fast/Subway • Basic Low Calorie Diet • Removing temptation to eat by substituting food with magic shake or sandwich! 200 kcal per shake X 2 = 400 kcal Add 600 kcals for dinner = 800-1000 kcals per day! Will you lose weight on 1000 kcals a day if you’ve been eating 2000-3000? Is it the right kind of weight?

16. Sound Weight Loss Program • Rate of Loss ~1# a week • Safe – no drugs/side effects/ketosis etc. • Maintainable Long Term • Behavior Modification –healthier? • Promotes Overall Health by Meeting Nutrient Needs

17. To Lose Weight • Reduce Kcals by ~250-300 per day • Depends on total amount you are currently consuming. Fitday? • Exercise regularly • Wt loss is 5-6X week for 45 min-1 hr in THR • Weight training to increase LBM/Metabolism • Do NOT stop eating • Kcals below MR and AL needs means body holds onto fat and wt loss doesn’t occur • Do NOT stop eating and Exercise! • Same as above!

18. What To Eat To Loose Weight? • Food Guide Pyramid • Regular meal pattern • Lower the fat (meat and baked goods) • Increase the FIBER, Fruits and Veggies • Lower the empty kcals - sugar • Consider “Healthy Eating” vs. Dieting • How many kcals do YOU NEED?????

20. Other Aids • www.Fitday.com • Herman Memorial Meal Solutions for Busy People • http://www.memorialhermann.org/waystogive/cookbook.htm • E-diets – fee and pick the healthier diet which is the E-Diet! • South Beach ????? • phase II for 2-3 WEEKS ONLY to break your “sugar” addiction and get used to eating whole grains and F&V