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The Skinny on Weight Loss

The Skinny on Weight Loss. Introduction Healthy Weight Exercise and Diet Diet Review. 1. Introduction. 1 in 3 Americans obese > 25% body fat: men > 30% body fat: women 1 parent = 40% chance of obesity 2 parents = 80% chance of obesity. 2. Healthy Weight.

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The Skinny on Weight Loss

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  1. The Skinny on Weight Loss • Introduction • Healthy Weight • Exercise and Diet • Diet Review 1

  2. Introduction • 1 in 3 Americans obese • > 25% body fat: men • > 30% body fat: women • 1 parent = 40% chance of obesity • 2 parents = 80% chance of obesity 2

  3. Healthy Weight • Apple = fat around stomach •  risk heart disease, high BP, • diabetes • Pear = fat around hips/buttocks •  risk • Healthy weight: Men .95 Women .80 3

  4. Healthy Weight • Calculate Body Mass Index (BMI) • Weight to kg • Height to meters • Height in meters squared • Divide weight by height 4

  5. Healthy Weight Basal Metabolic Rate (BMR) Basic energy needs 60% Women: pounds x 10 Men: pounds x 11 5

  6. Healthy Weight Physical Activity 30% 6

  7. Healthy Weight Digestion of Food 10% Basic needs 60% Physical activity 30% Digestion 10% Basal Metabolic Rate 100% 7

  8. Healthy Weight • Lose weight =  calories or  exercise • Gain weight =  calories • 1 pound = 3500 calories 8

  9. Exercise • Increases BMR • Builds muscle • Uses calories • Preserves muscle 9

  10. Exercise • 30 minutes a day • 5 - 7 days a week • Start slowly 10

  11. Diet • Calories per Gram • Fat 9 • Alcohol 7 • Carbohydrate 4 • Protein 4 11

  12. Diet Variety of foods Decrease amount of fat Increase fruits, vegetables, grains 12

  13. Diet Watch portion sizes Use Nutrition Facts label Decrease alcohol intake Increase low fat snacks 13

  14. Diet Eat from plates, not packages Shop on a full stomach Stop “cleaning your plate” Plan meals and snacks 14

  15. Diet Use proper portion sizes Stop nibbling when finished Eat slowly and enjoy Ignore the urge to snack 15

  16. Diet Review Variety of foods in 5 groups Appealing foods Supermarket foods Favorite foods Eating habit changes Adequate energy Physical activity 16

  17. Single Food Diet Restrictive Lack essential nutrients No long term change 17

  18. High Protein Diet Eliminates fruits, vegetables, grains Higher in fat and calories Health issues: ketosis 18

  19. Low Calorie Liquid Diets Very low calorie level • Health issues  nausea, diarrhea, constipation, fatigue and hair loss 19

  20. High Fiber Diet Using bulk fillers and powders Obstruct digestive tract Health issues constipation & dehydration 20

  21. Thank you! See you next month Next month’s topic Sugar and Artificial Sweeteners 21

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