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Losing Weight: What To Eat & What To Do?

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Losing Weight: What To Eat & What To Do? Energy Balance State in which energy intake, in the form of food and /or alcohol, matches the energy expended, primarily ... – PowerPoint PPT presentation

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Title: Losing Weight: What To Eat & What To Do?


1
Losing Weight What To Eat What To Do?
2
Energy Balance
  • State in which energy intake, in the form of
    food and /or alcohol, matches the energy
    expended, primarily through basal metabolism and
    physical activity

3
Basal Metabolism
  • The minimum energy expended to keep a resting,
    awake body alive
  • 60-70 of the total energy needs
  • Includes energy needed for maintaining a
    heartbeat, respiration, body temperature
  • Amount of energy needed varies between individuals

4
Influences on Basal Metabolism
  • Body surface area (weight, height)
  • Gender
  • Body temperature
  • Thyroid hormone
  • Age
  • Kcal intake
  • Use of stimulants like caffeine and tobacco
  • Muscle Mass and Activity Level

5
To Lose Weight - Kick Up BMR!
  • Exercise
  • Cardio and resistance training
  • Post exercise O2 consumption
  • More LBM
  • Muscle is metabolically active
  • High Fiber Foods
  • Increase digestive calorie needs
  • Eat more often
  • Healthy food every THREE hours within your
    caloric needs!
  • Eat Breakfast
  • Kick start the metabolism break the fast!

6
How Many Kcals Do I Need?
  • Sedentary wt in kg x 30 kcal/kg
  • Moderate activity wt in kg x 35 kcal/kg
  • Heavy activity wt in kg x 40 kcal/kg
  • Subtract 100 kcal for every 10 years over 30
  • Example 150 pound (68 kg), 40 yr. old,
    moderately active person
  • (68 kg x 35 kcal/kg) - 100 kcal 2300 kcal per
    day
  • To MAINTAIN CURRENT WEIGHT!!!!!

7
Kcals Needed To Exercise and Lose
Weight   _______________X __________X
___________ ____________ actual weight(kg)
.9F or 1M 24 hours BMR Kcals
needed   ______________ X _____________
____________________ BMR kcals
Activity Level Total Kcals
needed   ___________________ - 250
_________________ Total kcals needed
kcals adjusted for wt loss
(-.5week)   Increase activity by ADDING 30
minutes 3/wk to what you are already doing to get
1 loss per week. wt in kg is 2.2 AL
Sedentary (no organized exercise) Use 1.3
Moderately active (3Xweek for 30-45 minutes)
use 1.5 Active (5Xweek for 45-60
minutes) use 1.6 Very Active (more than
active) use 1.75
8
What It Takes To Lose A Pound
  • Body fat contains 3500 kcal per pound
  • Must have an energy deficit of 3500 kcal to lose
    a pound per week

9
The Proof Why MORE is Needed
  • Run 3 miles for 30 minutes (10mm)
  • Burn 300 kcals
  • Do this 3X week burns 900 kcals (not even ½!)
  • Have to burn 3,500 to lose 1 lb.!
  • Do this 6X week and burn 1,800 kcals
  • Lose a HALF a pound!
  • If there is room for improvement, reduce kcals by
    250/day and youre now at 3,250 kcals for a ONE
    lb loss!

10
MYTHS
  • To Lose Weight You Must Go On A DIET?
  • You should lose weight BEFORE you start
    EXERCISING
  • To Lose Weight, You Must Exercise and DIET
    (starve yourself)

11
Weight Cycling (Yo-Yo Dieting)
  • Typically weight loss is not maintained
  • Weight lost consists of water, lean tissue and
    SOME fat
  • Weight gained after weight loss is fat (only gain
    muscle back with EXERCISE)
  • Weight gained is usually more than weight lost
  • Increases propensity for upper body fat deposition

12
Creeping Obesity
140 10 - 5 water -10 3 fat 130 2
LBM 130 10 - 5 fat 10 5
water 140 Inadequate kcal intake (BMR AL)
results in loss of LBM, Lower BMR an increase
in Body Fat!
13
Why Do Diets Fail?
  • Ignore fundamental nutritional rules
  • Not enough kcals for BMR, to satisfy hunger or
  • appetite, not enough variety to meet
    nutritional needs
  • No Exercise
  • Lose LBM, lower BMR, increase BF
  • Loss of Motivation
  • Lack of Patience
  • Lack of Maintenance Program

14
Types of Diets
  • Low CHO
  • Atkins, PPP, Zone, CHO addicts, Perricone, Sugar
    Busters
  • Very Low Calorie
  • Fasting diets for morbidly obese, avg. American
    diet plan
  • Formula Diets
  • Grapefruit, cabbage soup
  • Low Fat Diets
  • T-factor, Pritikin, Ornish, Weight Watchers
  • Commercial Diets
  • Jenny Craig, Nutrasystem, Diet Center, Quick Wt.
    Loss

15
Slim Fast/Subway
  • Basic Low Calorie Diet
  • Removing temptation to eat by substituting food
    with magic shake or sandwich!

200 kcal per shake X 2 400 kcal Add 600 kcals
for dinner 800-1000 kcals per day! Will you
lose weight on 1000 kcals a day if youve been
eating 2000-3000? Is it the right kind of weight?
16
Sound Weight Loss Program
  • Rate of Loss 1 a week
  • Safe no drugs/side effects/ketosis etc.
  • Maintainable Long Term
  • Behavior Modification healthier?
  • Promotes Overall Health by Meeting Nutrient Needs

17
To Lose Weight
  • Reduce Kcals by 250-300 per day
  • Depends on total amount you are currently
    consuming. Fitday?
  • Exercise regularly
  • Wt loss is 5-6X week for 45 min-1 hr in THR
  • Weight training to increase LBM/Metabolism
  • Do NOT stop eating
  • Kcals below MR and AL needs means body holds onto
    fat and wt loss doesnt occur
  • Do NOT stop eating and Exercise!
  • Same as above!

18
What To Eat To Loose Weight?
  • Food Guide Pyramid
  • Regular meal pattern
  • Lower the fat (meat and baked goods)
  • Increase the FIBER, Fruits and Veggies
  • Lower the empty kcals - sugar
  • Consider Healthy Eating vs. Dieting
  • How many kcals do YOU NEED?????

19
(No Transcript)
20
Other Aids
  • www.Fitday.com
  • Herman Memorial Meal Solutions for Busy People
  • http//www.memorialhermann.org/waystogive/cookbook
    .htm
  • E-diets fee and pick the healthier diet which
    is the E-Diet!
  • South Beach ?????
  • phase II for 2-3 WEEKS ONLY to break your sugar
    addiction and get used to eating whole grains and
    FV
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