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Fat: What No One is Telling You

Fat: What No One is Telling You. Mary (comedian) Dr. Lee Kaplan (Harvard Medical School) Karla & David (Microsoft) Pat Lyons (nurse) Phat Fly girls (dancers) Rocky (college student) Write down insights from the video. Overview: Energy Balance and Weight Management. Energy (Calorie) Output

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Fat: What No One is Telling You

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  1. Fat: What No One is Telling You Mary (comedian) Dr. Lee Kaplan (Harvard Medical School) Karla & David (Microsoft) Pat Lyons (nurse) Phat Fly girls (dancers) Rocky (college student) Write down insights from the video

  2. Overview: Energy Balance and Weight Management • Energy (Calorie) Output • Metabolism • Activity • Digestion • Energy (Calorie) Intake • Guilt • Hunger • Portion sizes • Hormonal changes

  3. At any given time… • 30% of men are on a diet • 45% of women are on a diet

  4. Which uses the most calories? • Exercise • Muscle activity, increase in heartbeat, etc. • Metabolism • Calories needed for body functions(breathing, organs, temperature, neuro networks, etc.) • Digestion • Digest, absorb, metabolize the food you eat

  5. What burns the most calories?

  6. Diets Lower Metabolism 20-40%

  7. Before the diet After the diet Dieting increases fat storage

  8. Muscle vs. Fat Tissue While sitting, will you burn more calories if you have more fat or muscle? • Muscle tissue is highly active even when at rest • Fat tissue is relatively inactive. The more muscle, the higher your metabolism

  9. Susan’s Diet

  10. Output: Exercise • 15-30% of output • Exercise Benefits • Increases muscle mass; increases metabolism • Helps regulate hunger • Increases fat burning enzymes • Increases HDL (good cholesterol) • Burns calories

  11. Output: Digestion • 10% of output • The energy used to digest, absorb, metabolize and store food • Lowest for fat • Highest for protein • Higher for whole grains with fiber, than refined grains (white bread, white rice)

  12. Challenge Question #1 • Which has the greatest impact on calorie output? • Exercise • Metabolism • Digestion

  13. Challenge Question #2 • Which body tissue keeps your metabolism high? • Fat • Skin • Muscle

  14. Factors that may increase calorie intake • Guilt • Hunger • Large portion sizes • Hormonal changes for females

  15. Deprivation high Guilt low Deprivation low Guilt high Diets Create Deprivation & Guilt G D G D

  16. Physical Hunger • We all have the inborn ability to eat when hungry, stop when satisfied • Hunger: Tells you when and how much to eat • Hunger gauge

  17. Hunger Gauge __________________________________ 0 1 23 4 5 6 7 8 9 10 0-1 = Danger Zone (empty & ravenous) 3 = Hunger 7 = Satisfied 8 = Full

  18. Emotional Hunger • It’s not our knowledge that has the greatest impact on our behavior, its our emotional balance. • When out of emotional balance, we’re more likely to go to excess…food, drink, smoking, spending… • To learn more: • Intuitive Eating by Tribole MS, RD & Resch MS, RD • The Solution or The Pathway by Laurel Mellin, RD, MS • Outsmarting the Female Fat Cell by Debra Waterhouse

  19. McDonald’s French Fries

  20. Hormonal Changes • A woman’s metabolism varies during menstruation cycle. • Lowest 1 week before ovulation • Hunger decreases • Highest just before menstruation • Hunger increases • 500 more calories needed during this time

  21. Why Diets Don’t Work? • Consider what you know about: • Calorie output • Calorie intake • With a classmate, write down 5 reasons low calorie dieting does not work…for the long term.

  22. Diet vs Non-Diet Thinking Diet Thinking Non-Diet Thinking Rely on your inner cues (physical and emotional) I take care of myself with healthy eating. I give myself permission to enjoy all food. • Rely on rules (which you are bound to defy) • Depend on willpower and deprivation

  23. Diet vs Non-Diet Thinking Diet Thinking Non-Diet Thinking Am I hungry? What do I want? Will I feel deprived if I don’t eat it? How much will satisfy? I make choices based on health and taste. • I shouldn’t eat it. • Do I deserve it? • I usually describe food or a day of eating as either “good” or “bad”.

  24. Diet vs. Non-Diet Thinking • Diet Thinking • “Good” Grilled Chicken Deluxe (20 g. fat) • “Bad” Cheeseburger, Large Fries & Soda (35 g. fat) • Non-Diet Thinking • Make Choices based on health and taste: Cheeseburger, small fries & small soda (23 g. fat) Cheeseburger, ½ of small fries, water (18 g. fat)

  25. Non Diet Approach • Give yourself permission to make choices • Notice the deprivation/guilt seesaw & jump off • Get to know your hunger (physical & emotional) • Tune into hunger & how much to be “satisfied” • Be active • Builds muscle (increases metabolism) • Activates fat burning enzymes • Helps regulate hunger • Notice diet thinking-change to non diet thinking

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