Diet, Nutrition

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Diet, Nutrition Weight Loss

• Eating Healthy Maintaining a Healthy Weight

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• Taste, cost, and convenience are the main reasons
  many people struggle to eat good foods.

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Our Culture Of Consumption

• Excessive weight is a problem of the Westernized
  world.
• Lifestyle trials designed to lower health risks
  all produced weight loss.
• We live is a world that encourages over
  consumption and discourages physical activity.

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Our Culture Of Consumption

• 27 of meals are eaten outside the home.
• Food portion sizes have increased.
• Soda consumption increased from 34.7 to 44.4
  gallons/person/year since 1987.
• Aggressive marketing
• Vending machines
• Channel one

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The Number of Larger-Size Portions Introduced by
Fast Food Chains and Restaurants
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Overweight vs Obesity Perceptions vs Reality

• While theres no disputing the growth in the
  populations girth, what people perceive in terms
  of their own weight and health is a long way from
  whats really going on. A new survey commissioned
  by the National Consumer League of US adults
  highlights the disconnect
• 12 view themselves as obese while self-reported
  height/weight measures indicate 34 (since
  individuals tend to underreport weight, the
  number is likely higher)
• Of those who view themselves as just overweight,
  82 are in fact obese. The discrepancy between
  perceived and actual overweight-ness isnt
  surprising when you consider the social stigma
  associated with the term obesity

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Assessing Your BehaviorNever-rarely-occasionally-
frequently-daily

• Encourage someone to lose weight
• Encourage someone to diet
• Tease someone about her food or eating habits.
• Criticize someone elses eating
• Admire weight loss diets
• Admire rigid controlling eating
• Criticize your own eating
• Make negative comments about your weight

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Assessing Your Behavior

• Make negative comments about someone elses
  fatness
• Disapprove of fatness
• Say something that presumes that a fat person
  wants to lose weight
• Say something that presumes fat people eat too
  much
• Talk about being good and being bad in
  reference to eating

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Assessing Your Behavior

• Refer to good and bad food
• Talk about your appearance
• Admire slenderness
• Talk about someone elses appearance
• Admire excessive exercise
• Talk about your weight
• Talk about calories

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Eating Disorders

• Dieting___________________________________eating
  disorders
• Eating Continuum
• Flexible eating when you are hungry you eat,
  when full you stop.
• Eating disorder chaotic, irregular eating as a
  coping mechanism, counting calories, exercising

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Signs symptoms of disordered eating

• Feeling guilty of what and when you eat.
• Fat phobia
• Skipping meals
• Vomiting
• Sneak eating
• Fear of weight gain
• Use of laxatives

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On a Diet, Off a Diet

• All diets have two things in common
• A reduction in the number of calories that are
  eaten and
• A lot of media hype
• When you go off the diet, the weight returns.

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The solid line shows the typical results of
weight-loss program participants in pounds. The
dotted line would be ideallose weight and keep
it off for years.
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Body Mass Index (BMI)
What is your body mass index? ________ Body
Mass Index Categories 1924 Ideal weight, low-risk
2529 Overweight, moderate-risk 30 Obese,
high-risk
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More Weight Loss Tips

• Reduce total calories from food by 5001,000
  calories to lose 12 pounds per week.
• Reduce dietary fat intake to less than 30 of
  your total energy intake.

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Eat on the Defensive

• Do nothing else while eating just enjoy your
  food. If you habitually watch TV while you eat,
  you might be tempted to eat each time you turn on
  the TV.
• Stop eating when you are full. When you eat out,
  you dont have to try to get your moneys worth
  just because you are eating out. Take some home
  in a doggy bag.
• Dont eat everything on your plate (even though
  your mother told you to). The last thing most of
  us need is to load a plate with food and eat
  everything on it.

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Eat on the Defensive

• When eating out, chose smaller portions or share
  your meal with someone. A couple of appetizers
  are just about as much food as an entrée.
• Dont bring problem foods home. Out of sight, out
  of mind.
• You dont have to have dessert at every meal. If
  you do need a dessert, have a small serving or
  some fruit.
• When you are done eating dinner, remove the
  serving dishes from the table so you arent
  tempted to keep eating.

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Taste Trumps All

• Taste is one of the most important factors to
  consider when you try to adopt a healthy diet.
• The trick is to find the healthy foods you like
  and make them a regular part of your diet.

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Convenience

• In 1995, 40 of the money Americans used to
  purchase food was spent on ready-to-eat foods
  away from home.
• Most fruits are also foods of convenience, but
  they are not as highly promoted.

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Meals with Staying Power

• Balanced meal should contain carbs, protein, and
  fat
• Carbohydrates or starches
• Time released form of energy
• Takes longer to digest and reach blood stream
• Opt for whole grain
• Protein
• Helps create more substantial meal
• Takes body longer to break down protein molecules
• Fat
• Helps most to give staying power
• Stays in stomach longer, making energy available
  longer
• Stimulate enzymes

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Meals with Staying Power

• Fruits/Veggies
• Many health benefits
• Filling up on low cal fruit/veggies will not
  force energy intake down
• Plan to include 4-5 foods each meal
• 2 grains or starchy type food
• Protein source
• Fruit or veggie
• Milk
• Fat

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Non-Physical Hunger

• Not all hunger physical
• Psychological hunger
• Enticed by TV ad
• Mindless eating
• Emotions bored, sad, tired
• Distinguish between physical and psychological
  hunger

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Nutrition in the News

• Loading up
• Fiber
• Fish
• Complex carbohydrates
• Fruits and veggies
• Calcium
• Cutting back
• Fats saturated fats and trans fats
• Sodium
• Alcohol
• Sugar

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Fruits and Veggies

• Source of antioxidants
• Lowers risk of many chronic disease and
  conditions
• Sneak fruits/veggies in your diet
• Smoothies
• Mixed veggies with pasta
• Veggie pizza

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Calcium

• Bone health prevent osteoporosis
• Dairy products best calcium sources
• Aim for 3-4 low fat dairy products a day
• Plant sources
• Almonds
• Fortified foods (OJ, cereals, granola bars)
• Green leafy veggies
• Tofu

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Fat The Good, the Bad, and the Ugly

• Choose more often
• Monounsaturated canola, olive oil, nuts, seeds
• Omega 3s fatty fish, flaxseed, walnuts
• Choose less often
• saturated fats high fat dairy or fatty cuts of
  meat
• Trans fats snack type foods, fried foods

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Alcohol

• Heavy drinkers at increased risk of cancer, high
  blood pressure, liver diseases
• May play a role in weight gain or overeating
• Limit consumption of alcoholic drinks

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Sugar

• Empty calories
• May increase hunger and lead to overeating
• Decrease use of added sugars
• Savor sweets and monitor portions

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Facts

• Male hormones keep muscle mass high and fat
  levels low
• Female hormones tend to do the opposite
• By the time the two sexes are 20 years old, the
  fat level of girls is 22 percent and that of
  active boys, 10 percent
• Female hormones alter metabolic pathways to favor
  the storage of body fat
• Womens metabolism tends to turn more of their
  calories into fat, while mens tends to produce
  more heat from calories.

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Facts

• Women burn off fewer calories than men because
  their bodies are smaller and contain a lower
  percentage of muscle.
• A womans lifestyle contributes to weight gain
  chronic dieting, unbalanced eating, lack of
  exercise

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Exercise

• Weight Bearing Exercise Builds both muscle and
  bone mass
• Aerobic Exercise raises metabolic weight

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Benefits of Resistance Training?

• Increases muscle strength and enhances bone
  mineralization
• Increases muscle mass range of motion
• Tones your body helps you lose weight
• Improves your balance, coordination and posture

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Tips For Long-Term Success

• Eat fewer calories.
• This can be accomplished by reducing the amount
  of food you eat and eating foods that are more
  likely to promote good health. Most of the
  masters switched to low-fat foods and ate less
  sugar and sweets and more fruits and vegetables.
• Exercise every day.
• Most exercised for an hour a day. If you really
  want to keep the weight off, you will have to
  make exercise part of your everyday life.
• Weigh yourself every week.
• Set a weight limit and dont exceed that limit.

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Healthy Body Weight

• Healthy body weight represents a healthy body
  composition, which has two dimensions
• a. Fat-free Mass or Lean Mass (muscle, bones,
  blood, organs, etc.). The Fat-free Mass accounts
  for the vast majority of your total daily energy
  expenditure. It is very important to lose little
  or no FFM when losing weight.
• b. Percent Body Fat represents the percentage of
  total body weight that is carried as adipose
  tissue in which fuel fat is stored as
  triglycerides.

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General Body Fat Percentage Categories

• Fat
• Women Men
• Essential Fat 10 - 13 2 - 5
• Athletes 14 - 20 6 - 13
• Fitness 21 - 24 14 - 17
• Average 25 - 31 18 - 24
• Obese 32 - 25 -

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Body Mass Index

• BMI expresses weight relative to height and is
  proportional to fat content.
• To calculate BMI
• 1. Divide your weight (lbs.) by your height
  (in.)
• 2. Divide again by your height (in).
• 3. Multiply by 704. The result is your BMI.
• The normal range of BMI is 18.5 to 25.
• 25
• BMIthis is controversial.

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Keep your BMI low

• Experts agree that almost everyone with a BMI
  over 25 (except for extremely muscular
  individuals) would be healthier with a lower BMI.
• But many people with a BMI of 23-25 are not at
  their healthiest weight.
• The risk of heart disease, diabetes, and high
  blood pressure begins to climb at BMIs of 22 or
  so.
• For a man who is 510, the difference between
  BMIs of 22 and 25 is 21 lbs. For a woman who is
  55, the difference is 18 lbs.

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Train to Burn more Fat

• Train your body to use more fat as a fuel
  source, and save your glycogen for the big hills.
• a. During aerobic activities, keep your Heart
  Rate below but near your Anaerobic Threshold,
  which will lie somewhere between 50 and about
  85 of your Maximum Heart Rate. AT increases
  with improvement in cardiovascular fitness.
• b. Utilize Interval workouts and resistance
  training. Both activities will elevate your
  heart rate for several hours after an intense
  workout.

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Fuel Mix vs. Heart Rate

• Max HR Fuels Burned kcal /
  minute
• 90 - 100 90 carbs 15 - 20
• 5 fat
• 80 - 90 70 carbs 12 - 14
• 25 fat
• 70 - 80 55 carbs 9 - 11
• 40 fat
• 60 - 70 15 carbs 6 - 8
• 80 fat
• 50 60 10 carbs 3 - 5
• 85 fat