Want to lose weight? Burn more calories than you consume

2. Want to lose weight? Burn more calories than you consume

3. What We Will Learn Today • Obesity stats • How to consume fewer calories • How to burn more calories • Calculate: How many calories are needed to maintain your present body weight? • Burning 100 calories

4. Consume Fewer Calories • eat more fruits and vegetables. • choose cooked whole grains instead of refined grains • choose low-fat dairy • eating smaller meals

5. Consume Fewer Calories • eating only when hungry • limiting sugars and sweets • limiting fat and fatty foods • reading food labels and being aware of calories, number of servings and portion sizes

6. Be Aware • Write down what you eat in a day to be aware of how many calories you consume

7. Burn More Calories • exercise for an hour or more, most days of the week. • be more active • sitting less • lifting weights or doing other resistance training a few times per week

8. Burn More Calories • If you haven't been active, start slowly and work your way up to the recommended amount • Make exercise and physical activity a priority each and every day

9. Obesity is currently considered the second leading cause of preventable death in the United States.

10. Between 1980 and 1990, the rate of obesity increased from 25% to 33% of the adult population.

11. Less Activity • Change in job market • Labor-saving devices at home • Garage door openers • Dishwashers • Washing machines, dryers • Microwaves • Television • Remote controls

12. The food industry in the United States produces more than 3,700 calories of food every day for every man, woman and child.

13. Health Problems • Diabetes • Gallbladder • Heart Disease • Osteoarthritis • Sleep apnea • Cancers

14. Weight Loss Occurs When Fewer Calories Are Consumed than Burned

15. 3,500 cal = 1 pound

16. Suggested Goal • Deficit of 1,000-3,500 calories a week • This equates to 142-500 calories a day

17. To Lose One Pound Each Week • This person could expect to lose one pound each week by: • Eating 2,065 calories a day(3,500-calorie deficit) • Eating 2,565 calories a day and walking 35 miles a week (3,500-calorie deficit) • Eating 2,265 calories a day and walking 14 miles a week (3,500-calorie deficit)

18. Food Records • Create awareness • Provide accounting system

19. The Bottom Line • Calories consumed minus calories burned equals daily total • Maintenance level minus daily total equals deficit or surplus

20. Burning 100 Calories • Walking or running 1 mile • Biking for 15 minutes at a rate of 9.5 miles per hour • Cross-country skiing for 10 minutes • Jumping rope for 9 minutes at a rate of 70 jumps per minute • Playing tennis for 30 minutes • Swimming for 10 minutes • 15 minutes of aerobic or step class

21. Hints for keeping accurate records • Memorize basic rules in your booklet • Familiarize yourself with our tracking system for calories consumed and burned • Keep the daily record plus the weekly record for the first two weeks • Use approximate numbers • Round up if closer to the next value or down if closer to the lower value • Examples: 180 is closer to 200, 160 closer to 150

22. Hints for keeping accurate records • Decide where you will keep your record • Decide when you will record foods eaten • X on exercise column will mark out X on intake column

23. Slow and Steady Works Best • Moderate deficits seem to be more effective for an extended period of time • Record even the one-bites using small squares under Others column • Each small square = 25 • Record even if there was no deficit created • Remind yourself that awareness is the first step!

24. What We Will Learn Today • Obesity stats • How to consume fewer calories • How to burn more calories • Calculate: How many calories are needed to maintain your present body weight? • Burning 100 calories