How to lose weight? | Noble Heart Hospital

1. Weight Management

2. Why Weight is Important toUs Health and overall well-being Disease prevention Competitive sports/ training Looks Self-esteem

3. It is a constant tug-of-war betweenfoodswe love to eat and the tight jeans we loveto wear.

4. Myth vs.Fact Fact? Myth ?

5. CreepingObesity Physical activity decreases and leads to adecrease In metabolic rate. If energy expenditure drops morethan energy intake, weight gainwill occur

6. • • Overweight is defined as 1-19% aboveone’s ideal weight • Obese is defined as above 19% one’sideal weight

7. BMI - Optimum Cut-Offs AsianIndians BMI : Index of the relationship between height and weight (kg/m2) NormalBMI : 18.5-22.9 Overweight : 23-24.9 Obesity : >25

8. Many Health RisksAssociated • Diabetes • Heartdisease • Dyslipidemia (high bloodcholesterol) • Sleep apnea and breathingproblems • Cancer • Depression • Hypertension (high bloodpressure)

9. Risk Factors forObesity • Increased energyintake • Decreased energyexpenditure • Increased sedentary nature of many jobs TV and video games, automatedequipment • Heredity • Psychosocial Factors • Eating as focal point of people’s lives MetabolicChanges • Basal Metabolic Rate Gender andObesity • Women more vulnerable to weightgain 

10. Other Risk Factors forObesity • Developmental Factors • Hyperplasia • »Excessive number of fat cells • Hypertrophy • »Increased size of cells

11. CommonlyUsed Approaches By ObesePeople

12. Dieting • It is a HUGEbusiness! • Billions of dollars spent annually and yet everyone is STILLFAT! • Health product consumers are desperate anduneducated!

13. Prevalence ofDieting • 40% of allwomen • 25% of allmen • Diet products are a33 billion dollar industry.

14. Almost All Dietsare Unsuccessful • 50% regain allweight within 2years • 5-10% keep weightoff permanently • Why do dietsfail?

15. Cycle ofDieting STARTDIET INITIAL MOTIVATION REGAIN INSPIRATION FAIL W /DIET BLAMESELF POSITIVERESULTS TROUBLE WITHCOMPLIANCE

16. Trend ofFad? • Fad Diets are successful because in the end, you are eating fewercalories • Does the eating plan make you happy or are you constantly obsessed withfood? • The question is…Can you maintain this diet for the rest of yourlife?

17. Yo-YoDieting • Increasedresistance to weightloss • Increasedefficiency of weightgain

18. Problems with • FadDiets • Weight loss is often waterloss • Supplements may bedangerous • Diet may lack essentialnutrients • Metabolism may slow down if caloric intake is verylow. • Most (if not all) simply do not work for people longterm! • FixedMenu • Flexible

19. The LatestFads…

20. Low-carbMarketing Over600new low-carbproductsintroduced this year Sales may exceed $15 billion thisyear Low-carb products appeal to convenienceeaters    Problem: A calorie is still a calorie. Many dieters consuming these products are claiming to have stopped losingweight.  Fact: Low-carb foods are not necessarily low calorie foods. It is overeating calories thatmakes us gain weight, not overeatingcarbohydrates. 

21. Weight LossSupplements

22. Weight LossSupplements Not a safealternative     Not regulated byFDA! Affects each person differently Expensive Non-ephedra products can be just asdangerous Do you want to buy these for the rest of yourlife?

23. Problems withAppetite • Suppressants • Many people use non prescription appetite suppressants to control eating. • Ephedrine related products have been found to be dangerous and have been banned by theFDA

24. VERY IMPORTANTTO UNDERSTAND 25

25. WhyWe GainWeight Real WEIGHT GAIN occurs when and only when your CALORIES IN exceed your CALORIES OUT for an extended period of time  500 calories/day x 7 = 3500 calories = 1 kg  –Burn an additional 500 calories/day= lose 1kg/week

26. Principles of WeightControl (A balance between intake andexpenditure) IN EX IN>EX - Gain Weight IN=EX - MaintainWeight IN<EX - LoseWeight

27. The BottomLine For weight loss to occur, there must be a caloriedeficit!

28. Right Solution?

29. Let’s start with thebasics… • Macronutrients • Carbohydrates • Protein • Fat • Micronutrients • Vitamins • Minerals • Water   All are part of a healthydiet!

30. CalorieBreakdown Carbohydrates: 4calories/gram Protein: 4calories/gram Fat: 9calories/gram Alcohol: 7calories/gram Carbohydrates and protein have the samecalories

31. Howmuch? Total calories distribution in diet:  55-60% calories fromCarbohydrates 20-25% calories fromprotein 15-20% calories fromfat   

32. A HealthyEater …respects the difference between carbohydrate foods: nutrient-dense vs. nutrient-poor/calorie-densecarbs … respects the difference between fats: saturated, trans- fat, mono and poly unsaturatedfats …knows that in addition to choosing the rightfoods most of the time, all foods canfit

33. HOW??? Balance, variety,moderation  Healthy foodchoices Watch portion sizes Exercise Sleep Stressmanagement     

34. Healthy orHefty?         Store-bought smoothies Milkshakes Lattes and coffee drinks Granola Energybars Muffins Popcorn Crackers

35. A Weight LossPlan Think in terms of a lifestyle change, not short-term“diet” Set realistic goals Make gradualchanges      Each person isdifferent Experiment to findwhat works for you Expect to besuccessful! 

36. Diets • Should consider: • Percentage ofmacronutrients • Kcalintake • Vitamins &Minerals • Safety / efficacy ofsupplements • Is the dietsustainable?

37. LifestyleApproach! • Healthy eatingpatterns • Regular activitypatterns • A simple ANDeffective method for long-term weightcontrol.

38. Healthy EatingPatterns • Eating a variety offoods • Eating smaller, more frequentmeals • Avoidingbingeing • Reducing fatintake • Fat is calorically dense (high incalories) • Fat is more easily stored than carbohydrates orprotein

39. Healthy EatingPatterns………. Low “glycemic load” diets may be a more sensible alternative to low-carbohydratediets.  Artificial sweeteners and fat substitutes may help but cannot be considered a “sure cure” for body fat problems.  Avoid anything withephedra.  Restrict “empty”calories.  Learn the difference between craving andhunger. 

40. Regular ActivityPatterns • Benefits of Exercise for Weight Control • Burns calories • Maintains LBM • Increases metabolism • Promotes greater fatloss • Suppresses appetite • What type of exercise is best? • Aerobic exercise • Strength or muscle enduranceexercise   41

41. Meals vs.Grazing • Should Ieat: • 3 regularmeals • 3 small meals withsnacks • 6 small meals/snacks This is a personal preference and depends on your schedule and what youconsider a “meal” and a “snack”  Keep calorie needs inmind 

42. HealthySnacks Air-popped or “light”popcorn  Raw veggies and low-fat dip  Babycarrots  Fruit  Pretzels  PB & Bsandwich  Slicedturkey  Drycereal  Hummus  Yogurt  Homemadesmoothie  Baked chips andsalsa  Latte with skimmilk 

43. Next… Get a journal- record progress, set-backs, thoughts andfeelings Try newrecipes Take healthy snacks withyou Try to eat at home more and eat outless If you do eat away from home, make healthy choices- Don’t be afraidto ask for modifications Eat slowly and savormealtime Not sure if you arehungry?  Take a walkfirst

44.  Drink plenty ofwater  If you like soda- drinkdiet  You’re never to old to pack yourlunch  Don’t starve yourself…you’ll end up overeatinglater  Let yourself indulge in your favorite foods…just watch portion sizes  Get an exercisebuddy  Do active things that you actuallylike!  Curb late nighteating  Watch out for the Saturday night 6pack  Don’t be too hard onyourself Indulge…but inmoderation!

45. Do it for you, not anyoneelse • Focus on health benefits and the way you feel andyou • Won’t bedisappointed • Don’t get discouraged if you don’t see results immediately- healthy weight loss takestime • You may hit a plateau in your weight loss…this is natural and you may have to reevaluate yourplan • Reward yourself with things other than food • Remember, eating is supposed to be FUN and there is more tolifethan obsessing over food!

46. Thank you!!