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Weight management

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Title: Weight management & healthy eating for life Author: rdenning Last modified by: grackow Created Date: 4/15/2011 5:53:41 PM Document presentation format – PowerPoint PPT presentation

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Title: Weight management


1
Weight management healthy eating for life
  • By Robby Denning ACE ACSM
  • Director of Personal Training STOTT PILATES
  • Apple Athletic Club

2
Bio
  • Working for Apple 20 years
  • Two Nationally Recognized Certifications
  • Thousands of clients over 14 years
  • Now manage a staff of 20 Trainers Pilates
    Instructors who hold Bachelors Masters degrees
    in their fields and/or Nationally Recognized
    Certifications
  • We make our living in weight management and stay
    current on the good research
  • Ive struggled to maintain a healthy weight my
    whole adult life

3
The problem
  • America is the fattest nation in the world
  • We lead the world in death rates due to lifestyle
    diseases like heart disease, stroke, cancer and
    diabetes.

4
The problem
  • 70 chance YOU will die from these diseases
  • We worry about the wrong things
  • Car crashes, terrorism, violence, air travel
    arent whats killing most Americans.
  • Avoid/delay disease and you will statistically
    add decades to your life
  • They are avoidable for many people

5
Obesity Trends Among U.S. Adults BRFSS, 1985
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
6
Obesity Trends Among U.S. Adults BRFSS, 1986
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
7
Obesity Trends Among U.S. Adults BRFSS, 1987
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
8
Obesity Trends Among U.S. Adults BRFSS, 1988
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
9
Obesity Trends Among U.S. Adults BRFSS, 1989
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
10
Obesity Trends Among U.S. Adults BRFSS, 1990
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
11
Obesity Trends Among U.S. Adults BRFSS, 1990
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
12
Obesity Trends Among U.S. Adults BRFSS, 1991
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
13
Obesity Trends Among U.S. Adults BRFSS, 1992
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
14
Obesity Trends Among U.S. Adults BRFSS, 1993
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
15
Obesity Trends Among U.S. Adults BRFSS, 1994
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
16
Obesity Trends Among U.S. Adults BRFSS, 1995
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
17
Obesity Trends Among U.S. Adults BRFSS, 1996
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
18
Obesity Trends Among U.S. Adults BRFSS, 1997
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 20
19
Obesity Trends Among U.S. Adults BRFSS, 1998
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 20
20
Obesity Trends Among U.S. Adults BRFSS, 1999
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 20
21
Obesity Trends Among U.S. Adults BRFSS, 2000
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 20
22
Obesity Trends Among U.S. Adults BRFSS, 2001
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
23
Obesity Trends Among U.S. Adults BRFSS, 2002
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
24
Obesity Trends Among U.S. Adults BRFSS, 2003
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
25
Obesity Trends Among U.S. Adults BRFSS, 2004
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
26
Obesity Trends Among U.S. Adults BRFSS, 2005
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
27
Obesity Trends Among U.S. Adults BRFSS, 2006
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
28
Obesity Trends Among U.S. Adults BRFSS, 2007
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
29
Obesity Trends Among U.S. Adults BRFSS, 2008
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
30
Obesity Trends Among U.S. Adults BRFSS, 2009
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
31
Your Challenge
  • Sorting out science fiction vs. science fact

32
  • it's not known what risks, if any, the Atkins
    diet may pose over the long term because most of
    the studies about it have lasted for a year or
    less, The Mayo Clinic
  • If eaten at all, limit intake of red meat to
    less than three ounces daily, The American
    Cancer Society.

33
Although researchers have studied the HCG diet
for years, no high-quality studies have shown
that the hormone itself helps weight loss, The
Mayo Clinic
34
The Good News
  • There is high-quality long-term research
    supporting effective weight management

35
Weight Management is not some mystical exercise
in futility
  • Our body reacts exactly to the number of calories
    we eat versus how many we burn
  • The best research done on weight management was
    released by the National Institutes of Health,
    part of our own Federal Government, in the late
    1990s
  • Treatment of Overweight and Obesity- nih.gov
  • It included data from nearly 400 clinical trials
    and thousands of participants collected over 18
    years!
  • It is the largest study ever done on successful
    weight management

36
Research Data Showed
  • There are successful weight managers in America
  • Successful lose unwanted pounds and are able to
    keep the weight off
  • The real trick in weight management
  • Diets help to lose weight but dont allow them
    to keep the weight off
  • why dieting fails virtually every time.
  • Researchers 5 habits that successful weight
    managers had in common

37
Habit 1 Physical Activity
  • Most people know that losing and maintaining
    weight loss requires Physical Activity
  • few know how much is required
  • Research showed there is a minimum threshold of
    physical activity that is required
  • The researchers found that physical activity had
    to total at least 2000 activity calories per week

38
2000 Activity Calories What does this mean?
  • This is about an hour of moderate activity per
    day most days of the week
  • It doesnt matter the type of activity
  • Totals an hour and is moderate in effort
  • Walking, treadmills, bikes, group exercise
    classes, weight lifting all count.

39
2000 Activity Calories What does this mean?
  • Outside activities like active sports, yard work,
    hiking, and similar activities are great
  • If youre not accustomed to exercise, start with
    15 minutes or less per day but work up to that
    hour
  • Our personal trainers design safe, fun, and
    effective exercise program for anyone trying to
    lose weight
  • We make it fun

40
Habit 2 Understand Food and Calories
  • Important
  • What weve learned in the last 20 years working
    intensively in weight management
  • Less than 10 of people really understand food
    and the amount of calories it contains
  • People become frustrated with any attempt at
    sustainable weight loss because they dont
    realize how many extra calories they are
    consuming in poor food choices
  • You must relearn how to eat in this food rich
    culture

41
Habit 3 Record Keeping
  • Any good weight loss program must include record
    keeping.
  • Tracking how many calories you eat versus how
    many you burn
  • key to weight loss
  • We look at your daily calories and make
    adjustments to ensure weight loss
  • Reinforces habit 2, understanding food and
    calories
  • Again and again we see people that keep good food
    records get the best results

42
Habit 4 Stimulus Control
  • Means controlling your food environment.
  • The research showed that when people remove
    tempting food from their immediate environment,
    they lose more weight than those who just try
    willpower alone
  • Notice does not say you cant eat certain
    foods and still lose weight like most diets teach
  • The data says that any food can be enjoyed but to
    be successful, you must limit the amount you eat

43
Habit 4 Stimulus Control (continued)
  • This is why when people chose to live in a
    clean food environment they do better
  • Willpower will fail you every time, but a clean
    food environment works every time
  • Our trainers can help educate you on which foods
    need to be removed but can still be enjoyed
    occasionally

44
Habit 5 Seek Support
  • Successful weight managers find and use support
  • Often when people attempt to lose weight, they do
    it alone, in a vacuum
  • No one will notice if they fail

45
Weight Loss Not for a Chosen Few
  • 5 Habits of Successful Weight Managers
  • You can be one!
  • Getting enough physical activity
  • Understanding Food and Calories
  • Record Keeping
  • Stimulus Control
  • Support

46
Five Steps to Healthy Eating
  • As Dr. Atkins proved, you can eat terribly and
    still lose weight, but at the potential cost of
    your health
  • To sustain weight loss and improve health, You
    need to follow the guidelines established in the
    good research.

47
The Science
  • National Institutes of Health DASH study
  • These steps lowered incidences of heart disease,
    cancer, diabetes, etc.
  • The longest lived people are the Cretans
    (Mediterranean)
  • Some of the lowest incidents of these diseases in
    the world
  • They intuitively follow these five steps its
    their culture

48
Step 1 Water
  • The research still supports the 8-12, 8 ounce
    glasses per day
  • Americans get their water from caloric sources
  • Pop
  • Juice
  • Milk
  • Etc

49
Step 2 Fruits Vegetables
  • Fruits and Vegetables
  • Average American gets half of recommendation
  • 5 servings total (about the size of your fist)
    per day are the minimum 9 is optimum

50
Step 3 Quality Fats
  • One reason we know Atkins diet is unsafe is
    because of the data on what unhealthy fats do to
    overweight people it kills them!
  • Americans eat too much saturated fat
  • Our fats need to come from unsaturated sources
    (liquid at room temperature)
  • Olive, Canola, Flax, vegetable oils
  • The Omega-3 fats in fish like Salmon
  • Fat is highest in calories, need less than 30 of
    total calories no matter the source

51
Step 4 Whole Grains
  • Most Americans are clueless
  • Most grains are refined from only the endosperm,
    leaving out the life-giving fiber and nutrients

52
  • Most Americans are so accustomed to eating
    refined grains, they dont like the taste of
    whole grains
  • If they will try a variety of them, most report
    to me they find plenty they like
  • Cereals, pasta, corn products, oats, etc.
  • Whole grains are continually associated with
    lower body weights and healthier blood sugar
    levels

53
Step 5 Lean Proteins
  • Contrary to what the high-protein hypers say,
    most Americans get enough protein
  • Problem is the protein is coming from sources
    rich in saturated fat
  • Bacon, cheese, many red meats, and whole dairy
    products
  • Your healthy 93 year-old great grandma wasnt fat
    and was probably very active
  • Choose lower fat alternatives most of the time

54
GET STARTED NOW!!
  • Womens Only Weight Loss Classes start monthly
  • Co-ed Ultimate Loser Program starts January
  • One-on-One Personal Training-start anytime
  • The Gold Standard!

55
Lets Get Moving!
The distance is nothing it is only the first
step that is difficult.
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