Weight Management : Part 2 It

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Weight Management Part 2 Its All About
Balance

• Amy D. Eades PhD, RD, LD

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Right to use this picture obtained from EPHEMERA,
IMC
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DIET
DIET
DIET
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DIET
DIET
DIET
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Have you ever failed at dieting?
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• Eat, drink and be
• merry, for tomorrow
• ye diet.
• William Gilmore Beymer

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Diet

• Part of your lifestyle
• Realistic
• Daily practice
• Not a practice that causes mental
• and physical anguish
• Includes all foods in moderation
• and does not eliminate or avoid

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Weight Management Programs

• You must be ready willing
• Meets your needs
• Includes physical activity
• Includes all food groups
• Helps make permanent, realistic
• changes
• Recommends no more than 2 lb
• weight loss/week
• Emphasizes long term weight loss
• maintenance vs. short term

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Expectations of Yourself

• Realistic Weight Loss
• 5-10 body weight
• 1-2 pounds/week
• Short term vs. Long term changes
• Comes from internal changes
• that affect external changes
• Process
• Health vs. weight lost
• Success defined by you!
• Weight no more!

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Weight Manipulation

• How many calories are in 1
• pound of fat?
• To lose a lb/wk, how many kcals
• would need to be deducted per day?
• 3500/7 500 kcal/day

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Keep in Mind..

• 3500 calories 1 pound
• Think of two medium hand
• tossed pepperoni pizzas from Dominos

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Bottom Line

• Calories Count!
• It is a balancing act.

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Energy Balance Scenario

• Madison is consuming
• 1480 kcals and expending
• 2280 kcals per day
• Is she losing or gaining weight?
• How many pounds per week?

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Energy Balance Scenario

• 1480-2280kcal -800 kcals/day
• 800kcal x 7 days/wk
• 5600/3500kcal
• Losing 1.6s/wk

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How calories add up

• Remember, 3500kcal 1 pound
• One 20 oz Coke everyday, while not
• balancing it out with other kcalories
• physical activity.
• 250 X 7 days in a wk 1,750 kcal
• 1,750 cal x 52 wks/year 91,000 kcal
• 91,000 cal/ 3500 cal 26 pounds!

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• Where are you
• consuming most
• of your calories?

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• B Sausage Biscuit 540 calories 36 g fat
• Large OJ 220 -
• S Doughnut 190 10
• L Whopper 760 46
• Medium Fry 360 18
• 24 oz Coke 290 -
• S 2 cookies 280 14
• 12 oz Coke 145 -
• D 2 c ch. dumplins 475 24
• ½ c corn/butter 125 5
• 2 biscuits 250 10
• 16 oz sweet tea 180 -
• 3,815
  calories 163 g fat

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• B Sausage Biscuit 540 kcal 36 g fat
• small OJ 110 -
• L Whopper 760 46
• small fry 280 9
• 12 oz Coke 145 -
• S 1 cookie 140 7
• 12 oz Coke 145 -
• D 2 c ch. dumplins 238 12
• ½ c corn/spray 125 5
• 1 biscuits 125 5
• 20 oz Crystal Light 10 -
• 2408
  calories 120 g fat
• versus
• 3,815 calories 163 g fat

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Identifying Portion Sizes

• Pancake or waffle
• Peanut butter
• 3 oz of meat, poultry, fish
• Small baked potato
• Mashed potato
• Cheese
• Piece of fruit

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Get This

• A simple 100 calories a day can
• make the difference in weight gain
• or loss.
• Where could you deduct 100
• calories per day?

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Where are those extra calories coming from.

• Stimulus
• control can
• help.

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Learning to Eat for
Health and/or Pleasure
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Fact or Fiction Which of the following does
physical activity NOT do?

• Assists with weight control
• Reduce risk of cardiovascular disease
• and diabetes beyond what weight
• reduction alone can do
• Produces more energy
• Helps burn off steam and stress
• Helps you beat the blues
• Builds confidence

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Which of these reasons do you feel most
represent your barrier for not getting physical
activity?

• I dont have time to exercise.
• I dont like to exercise.
• I dont have the energy to be
• more active.
• Its hard to remember to exercise.
• Others?

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The Balancing Act

• Breakfast
• Lunch
• Dinner
• Snacks at meetings
• 1800 calories
• 30 minutes walking
• (200 kcal burned)
• 1600 calories

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Which of these could you do in your day?

• Park at the opposite end of the store
• from where you want to go
• Take the stairs versus the elevator
• Vacuum the house more often
• Walk or ride bikes to classes instead
• of driving
• Go to a bathroom on a different floor

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Quotes of the Day

• The tragedy in life doesn't lie in not
• reaching your goal. The tragedy
• lies in having no goal to reach.
• -Benjamin Mays

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Effective Goals are

• Specific
• Measurable
• Realistic
• Forgiving (less than perfect)

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Which is the most effective goal?

• I am going to gauge my hunger more.
• I am going to gauge my hunger at
• every meal.
• I am going to gauge my hunger
• 5 days a week at 2 meals on those days.
• I am going to exercise more.
• I will walk 10 miles every day.
• I will walk 30 minutes every day.
• I will walk 30 minutes, 5 days a week.

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Gentle Rules to Live By

• Be realistic
• Be forgiving
• Shake the guilt
• Make health goals specific
• All foods can fit into a healthy
• diet with variety and moderation
• Small changes add up!
• Accept yourself as you are at
• this moment in time

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Additional Tips to Reshape Behavior

• Pan-fry or sauté foods with a
• non-stick spray or low-calorie butter
• substitute.
• Bake or broil
• Eat high-fiber foods.
• Use sugar substitutes when sweetening
• foods and beverages.
• Purchase low-calorie
• or reduced-fat products.

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Tips cont.

• Eat three to six times a day in smaller
• portions to keep from getting hungry.
• Use a smaller plate at mealtime to satisfy your
  psychological need to see a full plate.
• Eat and chew slowly. Learn to stop eating
• before you feel full. (It takes 15 minutes or
• more for the stomach to tell the brain
• that it is full!)

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Tips cont.

• Avoid a chain reaction. Learn
• what social and environmental cues
• encourage undesired eating.
• Dont become a slave to your scale.
• Adapted from http//www.caloriecontrol.org/winwe
  igh.html