The Skinny on Weight Loss

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The Skinny on Weight Loss
Introduction Healthy Weight Exercise and
Diet Diet Review
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Introduction

• 1 in 3 Americans obese
• 25 body fat men
• 30 body fat women
• 1 parent 40 chance of obesity
• 2 parents 80 chance of obesity

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Healthy Weight

• Apple fat around stomach
• ? risk heart disease, high BP,
• diabetes
• Pear fat around hips/buttocks
• ? risk
• Healthy weight Men .95 Women .80

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Healthy Weight

• Calculate Body Mass Index (BMI)
• Weight to kg
• Height to meters
• Height in meters squared
• Divide weight by height

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Healthy Weight
Basal Metabolic Rate (BMR) Basic energy
needs 60 Women pounds x 10 Men
pounds x 11
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Healthy Weight
Physical Activity 30
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Healthy Weight
Digestion of Food 10 Basic needs
60 Physical activity 30 Digestion 10
Basal Metabolic Rate 100
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Healthy Weight

• Lose weight ? calories or ? exercise
• Gain weight ? calories
• 1 pound 3500 calories

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Exercise

• Increases BMR
• Builds muscle
• Uses calories
• Preserves muscle

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Exercise

• 30 minutes a day
• 5 - 7 days a week
• Start slowly

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Diet

• Calories per Gram
• Fat 9
• Alcohol 7
• Carbohydrate 4
• Protein 4

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Diet

• Variety of foods
• Decrease amount of fat
• Increase fruits, vegetables, grains

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Diet

• Watch portion sizes
• Use Nutrition Facts label
• Decrease alcohol intake
• Increase low fat snacks

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Diet

• Eat from plates, not packages
• Shop on a full stomach
• Stop cleaning your plate
• Plan meals and snacks

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Diet

• Use proper portion sizes
• Stop nibbling when finished
• Eat slowly and enjoy
• Ignore the urge to snack

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Diet Review

• Variety of foods in 5 groups
• Appealing foods
• Supermarket foods
• Favorite foods
• Eating habit changes
• Adequate energy
• Physical activity

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Single Food Diet

• Restrictive
• Lack essential nutrients
• No long term change

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High Protein Diet

• Eliminates fruits, vegetables, grains
• Higher in fat and calories
• Health issues ketosis

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Low Calorie Liquid Diets

• Very low calorie level
• Health issues ? nausea, diarrhea,
  constipation, fatigue and hair loss

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High Fiber Diet

• Using bulk fillers and powders
• Obstruct digestive tract
• Health issues? constipation
  dehydration

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Thank you!
See you next month
Next months topic Sugar and Artificial
Sweeteners
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