Weight management & healthy eating for life

Weight management & healthy eating for life By Robby Denning ACE; ACSM Director of Personal Training & STOTT PILATES Apple Athletic Club

Bio • Working for Apple 20+ years • Two Nationally Recognized Certifications • Thousands of clients over 14 years • Now manage a staff of 20 Trainers & Pilates Instructors who hold Bachelors & Master’s degrees in their fields and/or Nationally Recognized Certifications • We make our living in weight management and stay current on the good research • I’ve struggled to maintain a healthy weight my whole adult life

The problem • America is the fattest nation in the world • We lead the world in death rates due to lifestyle diseases like heart disease, stroke, cancer and diabetes.

The problem… • 70% chance YOU will die from these diseases • We worry about the wrong things • Car crashes, terrorism, violence, air travel aren’t what’s killing most Americans. • Avoid/delay disease and you will statistically add decades to your life • They are avoidable for many people

Obesity Trends* Among U.S. AdultsBRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1991 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1997 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. AdultsBRFSS, 2001 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. AdultsBRFSS, 2005 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Your Challenge • Sorting out science fiction vs. science fact

“…it's not known what risks, if any, the Atkins diet may pose over the long term because most of the studies about it have lasted for a year or less,” The Mayo Clinic “If eaten at all, limit intake of red meat to less than three ounces daily,” The American Cancer Society.

“Although researchers have studied the HCG diet for years, no high-quality studies have shown that the hormone itself helps weight loss,” The Mayo Clinic

The Good News • There is high-quality long-term research supporting effective weight management

Weight Management is not some mystical exercise in futility • Our body reacts exactly to the number of calories we eat versus how many we burn • The best research done on weight management was released by the National Institutes of Health, part of our own Federal Government, in the late 1990’s • Treatment of Overweight and Obesity- nih.gov • It included data from nearly 400 clinical trials and thousands of participants collected over 18 years! • It is the largest study ever done on successful weight management

Research Data Showed • There are successful weight managers in America • Successful = lose unwanted pounds and are able to keep the weight off • The real trick in weight management • Diets = help to lose weight but don’t allow them to keep the weight off • why dieting fails virtually every time. • Researchers: 5habits that successful weight managers had in common

Habit 1: Physical Activity • Most people know that losing and maintaining weight loss requires Physical Activity • few know how much is required • Research showed there is a minimum threshold of physical activity that is required • The researchers found that physical activity had to total at least 2000 activity calories per week

2000 Activity Calories: What does this mean? • This is about an hour of moderate activity per day most days of the week • It doesn’t matter the type of activity • Totals an hour and is moderate in effort • Walking, treadmills, bikes, group exercise classes, weight lifting all count.

2000 Activity Calories: What does this mean? • Outside activities like active sports, yard work, hiking, and similar activities are great • If you’re not accustomed to exercise, start with 15 minutes or less per day but work up to that hour • Our personal trainers design safe, fun, and effective exercise program for anyone trying to lose weight • We make it fun

Habit 2: Understand Food and Calories • Important • What we’ve learned in the last 20 years working intensively in weight management • Less than 10% of people really understand food and the amount of calories it contains • People become frustrated with any attempt at sustainable weight loss because they don’t realize how many extra calories they are consuming in poor food choices • You must relearn how to eat in this food rich culture

Habit 3: Record Keeping • Any good weight loss program must include record keeping. • Tracking how many calories you eat versus how many you burn • key to weight loss • We look at your daily calories and make adjustments to ensure weight loss • Reinforces habit #2, understanding food and calories • Again and again we see people that keep good food records get the best results

Habit 4: Stimulus Control • Means controlling your food “environment.” • The research showed that when people remove tempting food from their immediate environment, they lose more weight than those who just try willpower alone • Notice: does not say you can’t eat certain foods and still lose weight like most diets teach • The data says that any food can be enjoyed but to be successful, you must limit the amount you eat

Habit 4: Stimulus Control(continued) • This is why when people chose to live in a “clean” food environment they do better • Willpower will fail you every time, but a clean food environment works every time • Our trainers can help educate you on which foods need to be removed but can still be enjoyed occasionally

Habit 5: Seek Support • Successful weight managers find and use support • Often when people attempt to lose weight, they do it alone, in a vacuum • No one will notice if they fail

Weight Loss: Not for a “Chosen Few” • 5 Habits of Successful Weight Managers • You can be one! • Getting enough physical activity • Understanding Food and Calories • Record Keeping • Stimulus Control • Support

Five Steps to Healthy Eating • As Dr. Atkins proved, you can eat terribly and still lose weight, but at the potential cost of your health • To sustain weight loss and improve health, You need to follow the guidelines established in the good research.

The Science • National Institutes of Health DASH study • These steps lowered incidences of heart disease, cancer, diabetes, etc. • The longest lived people are the Cretans (Mediterranean) • Some of the lowest incidents of these diseases in the world • They intuitively follow these five steps; it’s their culture

Step # 1 Water • The research still supports the 8-12, 8 ounce glasses per day • Americans get their water from caloric sources: • Pop • Juice • Milk • Etc

Step #2 Fruits & Vegetables • Fruits and Vegetables • Average American gets half of recommendation • 5 servings total (about the size of your fist) per day are the minimum; 9 is optimum

Step #3 Quality Fats • One reason we know Atkins diet is unsafe is because of the data on what unhealthy fats do to overweight people: it kills them! • Americans eat too much saturated fat • Our fats need to come from unsaturated sources (liquid at room temperature) • Olive, Canola, Flax, vegetable oils • The Omega-3 fats in fish like Salmon • Fat is highest in calories, need less than 30% of total calories no matter the source

Weight management & healthy eating for life