Losing Weight: What To Eat & What To Do?

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Losing Weight What To Eat What To Do?
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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

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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

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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

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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!

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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!!!!!

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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
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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

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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!

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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)

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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

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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!
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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

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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

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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?
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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

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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!

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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?????

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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