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Weight Management : Part 2 It’s All About Balance

Weight Management : Part 2 It’s All About Balance. Amy D. Eades PhD, RD, LD. Right to use this picture obtained from EPHEMERA, IMC. DIET. DIET. DIET. DIET. DIET. DIET. Have you ever failed at dieting?. Eat, drink and be merry, for tomorrow ye diet. William Gilmore Beymer. “Diet”.

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Weight Management : Part 2 It’s All About Balance

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  1. Weight Management : Part 2 It’s All About Balance Amy D. Eades PhD, RD, LD

  2. Right to use this picture obtained from EPHEMERA, IMC

  3. DIET DIET DIET

  4. DIET DIET DIET

  5. Have you ever failed at dieting?

  6. Eat, drink and be merry, for tomorrow ye diet. • William Gilmore Beymer

  7. “Diet” • Part of your lifestyle • Realistic • Daily practice • Not a practice that causes mental and physical anguish • Includes all foods in moderation and does not eliminate or avoid

  8. Weight Management Programs • You must be ready & willing • Meets your needs • Includes physical activity • Includes all food groups • Helps make permanent, realistic changes • Recommends no more than 2 lb weight loss/week • Emphasizes long term weight loss & maintenance vs. short term

  9. Expectations of Yourself • Realistic Weight Loss • 5-10% body weight • 1-2 pounds/week • Short term vs. Long term changes • Comes from internal changes that affect external changes • Process • Health vs. weight lost • Success – defined by you! • “Weight” no more!

  10. Weight Manipulation • How many calories are in 1 pound of fat? • To lose a lb/wk, how many kcals would need to be deducted per day? • 3500/7 = 500 kcal/day

  11. Keep in Mind….. 3500 calories = 1 pound Think of two medium hand tossed pepperoni pizzas from Dominos

  12. Bottom Line • Calories Count! • It is a balancing act.

  13. Energy Balance Scenario • Madison is consuming 1480 kcals and expending 2280 kcals per day • Is she losing or gaining weight? • How many pounds per week?

  14. Energy Balance Scenario • 1480-2280kcal = -800 kcals/day • 800kcal x 7 days/wk = 5600/3500kcal = Losing 1.6#s/wk

  15. How calories add up • Remember, 3500kcal = 1 pound • One 20 oz Coke everyday, while not balancing it out with other kcalories & physical activity. • 250 X 7 days in a wk = 1,750 kcal • 1,750 cal x 52 wks/year = 91,000 kcal • 91,000 cal/ 3500 cal = 26 pounds!

  16. Where are you consuming most of your calories?

  17. B Sausage Biscuit 540 calories 36 g fat Large OJ 220 - SDoughnut 190 10 LWhopper 760 46 Medium Fry 360 18 24 oz Coke 290 - S 2 cookies 280 14 12 oz Coke 145 - D2 c ch. & dumplins 475 24 ½ c corn/butter 125 5 2 biscuits 250 10 16 oz sweet tea 180 - 3,815 calories 163 g fat

  18. B Sausage Biscuit 540 kcal 36 g fat small OJ 110 - LWhopper 760 46 small fry 280 9 12 oz Coke 145 - S 1cookie 140 7 12 oz Coke 145 - D2 c ch. & dumplins 238 12 ½ c corn/spray 125 5 1 biscuits 125 5 20 oz Crystal Light 10 - 2408 calories 120 g fat versus 3,815 calories 163 g fat

  19. Identifying Portion Sizes • Pancake or waffle • Peanut butter • 3 oz of meat, poultry, fish • Small baked potato • Mashed potato • Cheese • Piece of fruit

  20. Get This… • A simple 100 calories a day can make the difference in weight gain or loss. • Where could you deduct 100 calories per day?

  21. Where are those extra calories coming from…. Stimulus control can help.

  22. Learning to Eat for: Health and/or Pleasure

  23. Fact or Fiction: Which of the following does physical activity NOT do? • Assists with weight control • Reduce risk of cardiovascular disease and diabetes beyond what weight reduction alone can do • Produces more energy • Helps burn off steam and stress • Helps you beat the blues • Builds confidence

  24. Which of these reasons do you feel most represent your barrier for not getting physical activity? • I don’t have time to “exercise”. • I don’t like to “exercise”. • I don’t have the energy to be more active. • It’s hard to remember to “exercise”. • Others?

  25. Breakfast Lunch Dinner + Snacks at meetings 1800 calories + 30 minutes walking (~200 kcal burned) 1600 calories The Balancing Act

  26. Which of these could you do in your day? • Park at the opposite end of the store from where you want to go • Take the stairs versus the elevator • Vacuum the house more often • Walk or ride bikes to classes instead of driving • Go to a bathroom on a different floor

  27. Quotes of the Day The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach. -Benjamin Mays

  28. Effective Goals are: • Specific • Measurable • Realistic • Forgiving (less than perfect)

  29. Which is the most effective goal? • I am going to gauge my hunger more. • I am going to gauge my hunger at every meal. • I am going to gauge my hunger 5 days a week at 2 meals on those days. • I am going to exercise more. • I will walk 10 miles every day. • I will walk 30 minutes every day. • I will walk 30 minutes, 5 days a week.

  30. Gentle Rules to Live By • Be realistic • Be forgiving • Shake the guilt • Make health goals specific • All foods can fit into a healthy diet with variety and moderation • Small changes add up! • Accept yourself as you are at this moment in time

  31. Additional Tips to Reshape Behavior • Pan-fry or sauté foods with a non-stick spray or low-calorie butter substitute. • Bake or broil • Eat high-fiber foods. • Use sugar substitutes when sweetening foods and beverages. • Purchase low-calorie or reduced-fat products.

  32. Tips cont. • Eat three to six times a day in smaller portions to keep from getting hungry. • Use a smaller plate at mealtime to satisfy your psychological need to see a full plate. • Eat and chew slowly. Learn to stop eating before you feel full. (It takes 15 minutes or more for the stomach to tell the brain that it is full!)

  33. Tips cont. • Avoid a chain reaction. Learn what social and environmental cues encourage undesired eating. • Don’t become a slave to your scale. Adapted from http://www.caloriecontrol.org/winweigh.html

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