Title: Losing Weight: What To Eat & What To Do?
1Losing Weight What To Eat What To Do?
2Energy 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
3Basal 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
4Influences 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
5To 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!
6How 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
8What 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
9The 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!
10MYTHS
- 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)
11Weight 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
12Creeping 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!
13Why 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
14Types 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
15Slim 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?
16Sound 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
17To 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!
18What 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)
20Other 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