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Overview: Energy Balance and Weight Management

Overview: Energy Balance and Weight Management. Energy (Calorie) Output Metabolism Activity Digestion Energy (Calorie) Intake Guilt Hunger Portion sizes Hormonal changes. At any given time…. 29% of men are on a diet 44% of women are on a diet. What effects energy output?. Metabolism

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Overview: Energy Balance and Weight Management

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

  2. At any given time… • 29% of men are on a diet • 44% of women are on a diet

  3. What effects energy output? • Metabolism • Physical Activity • Processing the food we eat

  4. Energy Output • Majority of calories burned are used to sustain basic body functions

  5. Diets Lower Metabolism 20-40%

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

  7. Weight Loss/Gain Cycle

  8. Output: Physical Activity • 15-30% of output • Exercise Benefits • Increases muscle mass; increases metabolism • Helps regulate hunger • Increases fat burning enzymes • Burns calories

  9. Output: Processing Food • 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 processed grains

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

  11. Deprivation high; Guilt low Deprivation low; Guilt high Guilt/Deprivation SeeSaw G D G D

  12. Physical Hunger • We all have the inborn ability to eat when hungry, stop when satisfied • Hunger:Tells you when & how much to eat • Hunger scale

  13. Hunger Scale __________________________________ 0 1 2 3 4 5 6 7 8 9 10 3 = Hunger 7 = “Satisfied” 8 = Full

  14. 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 Evelyn Tribole & Elyse Resch • The Solution & The Pathway by Laurel Mellin, RD, MS • Outsmarting the Female Fat Cell by Debra Waterhouse

  15. McDonald’s French Fries

  16. Hormonal Changes • A woman’s metabolism varies during menstruation cycle. • Lowest 1 week before ovulation • Highest just before menstruation

  17. If you want to: • Store more fat • Have less muscle • Lower your metabolism • Feel deprived • Feel guilty for eating what you like • Gain weight GO ON A QUICK WEIGHT LOSS DIET

  18. 3 Things to Know! • It is not good to lose weight quickly • Eat what you love but not too much • Tune into hunger & taste • Choose wholesome (real) foods you love • Notice how much it takes to feel satisfied • Be active • Activates fat burning enzymes • Builds muscle (increases metabolism) • Helps regulate hunger • Burns calories

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