Lose Weight To Control Blood Sugar

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Lose Weight To Control Blood Sugar

• Techniques that work when diets dont

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Why lose weight

• Glycemic control
• Decrease risk of heart disease
• Decrease development or symptoms of
  osteoarthritis
• Normalize blood pressure
• Decrease risk of some cancers and other
• disease (i.e. sleep apnea)

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Why diets dont work

• No permanent change in food choice or amount
  resulting in regain
• Quantity control
• Energy In Energy Out maintains weight
• Most people underestimate their food intake and
  overestimate their activity level
• Habits cause the same detrimental behaviors to
  keep repeating

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Battling Mother Nature

• Our bodies fight us to regain the lost weight
• Biological and physiological mechanisms defend
  your extra fat and try to return the body to the
  weight it was
• Research shows that people who have lost weight
  are hungrier and not just for any food
• Weight loss signals the brain that you are
  starving and will slow metabolism to conserve
  energy
• Keep in mind that metabolic rate is linked to the
  amount of lean and muscle tissue you have
• The only way to counter this is to exercise more

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More Bumps in the Road

• Lipoprotein lipase, an enzyme that promotes fat
  storage, goes up in fat tissue when you lose
  weight so you tend to store fat rather than burn
  it
• The good news is that you wont gain weight
  unless you eat more

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Stick to the plan

• Research shows that whatever method you use,
  weight loss is almost identical.
• The difference comes from whether you are using a
  method you can stick with over time

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The ABCs of BehaviorAntecedentsBehaviorsConseq
uences

• Change your behaviors to change your habits

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Antecedents the events, circumstances and
emotions which occur prior to eatingBehaviors
the eating itself and the related events and
feelings including speed of eating, rate of
chewing, taste of food, what you are doing while
you are eating Consequences the events,
feelings and attitudes that follow eating and can
determine whether or not the eating will occur
again
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Average Joe

• Home on Sunday watching baseball game
• Went to the kitchen for his favorite snack, chips
  
• He sat down with the bag, watched the game and
  ate rapidly not tasting each one
• He ate until he was very full and then felt
  guilty about eating so much

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Many people have situations, times or activities
that stimulate eating

• These events become paired with eating so that
  the event can make you feel hungry

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If you always eat with these activities, the
activity can make you feel like eating, without
actually feeling hungry

• Reading the paper while eating breakfast
• Watch television with a snack
• Movies in theaters with popcorn

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It is important to separate eating from other
activities

• Eating should be the activity to maximize the
  experience from making healthy choices on quality
  and quantity to enjoying every bite

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• Besides stimulating eating, these other
  activities may-give you all the calories with
  only part of the pleasure -distract you from
  responding to actual hunger and fullness

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Scheduling May Help

• Choose a meal and snack pattern that best
  accommodates when you are hungry
• Make it convenient, it doesnt have to be
  conventional or by the clock
• Eliminates grazing or tempting snacks available
  around you
• Think more to eat less if the snack is planned,
  it may help you put off the urge to eat

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A chain is only as strong as its weakest link

• Eating is a chain of events
• Once you analyze the links in your chain of
  events that sabotage your weight loss efforts,
  you can spot the link that will break the chain
• If you can break the chain, you regain control

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Example of a Behavior Chain

• Buy cookies
• Leave cookies on the counter
• Home on a Saturday afternoon
• Tired and bored
• Urge to eat
• Go to kitchen
• Take cookies to den

• Eat cookies while watching television
• Eat till full
• Feel guilt and like weight loss is ruined
• More eating

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Lapse and Relapse

• A lapse is a slight error or slip, a single event
  or time period like exceeding a calorie level or
  gaining weight
• A relapse occurs when several lapses occur one
  after another until the person has reverted to
  the former state
• A lapse is an isolated event and can be prevented
  from leading to relapse

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The SMART Approach

• The SMART method is a toolbox of lifestyle
  changes that do not include what is on your plate
  to encourage weight loss

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SIZE

• How much are you eating and drinking?
• Often it is how much you eat not what you eat
  that makes a difference
• Our culture has supersized our portions
• Amount you put on your plate may be out of habit
• Leaving food on your plate may reduce calorie
  intake significantly
• Using a smaller plate may help

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Moderation

• Plan your meals and snacks
• Modify usual routine to allow for a larger lunch
  or a holiday dinner
• A few pounds are easier to lose than ten or
  fifteen, take notice of weight gain and take
  action when weight gain is within five pounds of
  usual body weight

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Activity

• As much as possible incorporate physical activity
  into your day
• Weight loss is greater and better maintained by
  burning calories
• An exercise program that challenges the body is
  beneficial for overall health but if unsuitable
  consider ADLs
• Many people are successful at increasing their
  activity level by wearing a pedometer with the
  goal of increasing the number of steps taken each
  day

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RATE

• It takes twenty minutes for the stomach to tell
  the brain it has had enough
• Eat fast and we are not able to determine when we
  are satisfied and continue to eat to until full
• Extra calories can be saved instead of stored by
  eating slowly or waiting for a second helping to
  see if we can do without

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TIMING

• Pay attention to hunger cues
• Feed your body when it is hungry
• Make time for breakfast
• If meals are farther than four hours apart,
  choose healthy snacks to decrease hunger which
  will lead to better portion control at meals and
  decrease binge eating behavior

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Guidelines to keep in mind

• Fat provides more calories than protein or carbs
• Too much of any nutrient is stored as fat
• Foods higher in water and/or fiber have fewer
  calories per bite and may satisfy your appetite
  in smaller quantities
• Substituting cheese, milk and meats for lower fat
  alternatives provides nutrients but saves on
  calories
• Low fat dressings, mayos and creamers save
  calories as well
• Compact foods like sugar, cookies dried fruits,
  nuts and granola are high in calories per bite

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For successful long-term weight loss

• STICK WITH IT

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Nutrisense Inc.Amy Shapiro R.D., C.D.N.

• 373 Route 111
• Smithtown New York 11787
• [phone]