SlideShare una empresa de Scribd logo
1 de 47
Descargar para leer sin conexión
Weight
Management
Why Weight is Important to UsWhy Weight is Important to Us
Health and overall well-being
Disease prevention
Competitive sports/ training
Looks
Self-esteem
It is a constant tug-of-war between foods weIt is a constant tug-of-war between foods we
love to eat and the tight jeans we love tolove to eat and the tight jeans we love to
wear.wear.
Everyone is looking for theEveryone is looking for the
answer…answer…
If only it were this easyIf only it were this easy
Myth vs. FactMyth vs. Fact
Myth
?
Fact?
Creeping ObesityCreeping Obesity
Physical activity
decreases and
leads to a decrease
In metabolic rate.
If energy
expenditure
drops more than
energy intake,
weight gain will
occur
••
– Overweight is defined as 1-19% above one’sOverweight is defined as 1-19% above one’s
ideal weightideal weight
– Obese is defined as above 19% one’s idealObese is defined as above 19% one’s ideal
weightweight
BMI - Optimum Cut-Offs Asian IndiansBMI - Optimum Cut-Offs Asian Indians
BMI : Index of the relationship between height andBMI : Index of the relationship between height and
weight (weight (kg/m2)kg/m2)
Normal BMI : 18.5-22.9Normal BMI : 18.5-22.9
Overweight : 23- 24.9Overweight : 23- 24.9
Obesity : >25Obesity : >25
Many Health Risks AssociatedMany Health Risks Associated
– DiabetesDiabetes
– Heart diseaseHeart disease
– Dyslipidemia (high blood cholesterol)Dyslipidemia (high blood cholesterol)
– Sleep apnea and breathing problemsSleep apnea and breathing problems
– CancerCancer
– DepressionDepression
– Hypertension (high blood pressure)Hypertension (high blood pressure)
Risk Factors for ObesityRisk Factors for Obesity
• Increased energy intakeIncreased energy intake
• Decreased energy expenditureDecreased energy expenditure
Increased sedentary nature of many jobsIncreased sedentary nature of many jobs
TV and video games, automated equipmentTV and video games, automated equipment
• HeredityHeredity
• Psychosocial FactorsPsychosocial Factors
Eating as focal point of people’s livesEating as focal point of people’s lives
 Metabolic ChangesMetabolic Changes
Basal Metabolic RateBasal Metabolic Rate
Gender and ObesityGender and Obesity
Women more vulnerable to weight gainWomen more vulnerable to weight gain
Other Risk Factors for ObesityOther Risk Factors for Obesity
 Developmental FactorsDevelopmental Factors
 HyperplasiaHyperplasia
»Excessive number of fatExcessive number of fat
cellscells
 HypertrophyHypertrophy
»Increased size of cellsIncreased size of cells
Commonly UsedCommonly Used
ApproachesApproaches
By Obese PeopleBy Obese People
DietingDieting
 It is a HUGE business!It is a HUGE business!
 Billions of dollars spent annually andBillions of dollars spent annually and
yet everyone is STILL FAT!yet everyone is STILL FAT!
 Health product consumers areHealth product consumers are
desperate and uneducated!desperate and uneducated!
Prevalence of DietingPrevalence of Dieting
 40% of all women40% of all women
 25% of all men25% of all men
Diet products are a 33
billion dollar
industry.
Almost All Diets areAlmost All Diets are
UnsuccessfulUnsuccessful
 50% regain all weight50% regain all weight
within 2 yearswithin 2 years
 5-10% keep weight off5-10% keep weight off
permanentlypermanently
Why do diets fail?
Cycle of DietingCycle of Dieting
START DIETSTART DIET
INITIALINITIAL
MOTIVATIONMOTIVATION
POSITIVE RESULTSPOSITIVE RESULTS
TROUBLE WITH COMPLIANCETROUBLE WITH COMPLIANCE
FAIL W / DIETFAIL W / DIET
BLAME SELFBLAME SELF
REGAINREGAIN
INSPIRATIONINSPIRATION
Trend of Fad?Trend of Fad?
 Fad Diets are successful because in theFad Diets are successful because in the
end, you are eating fewer caloriesend, you are eating fewer calories
 Does the eating plan make you happy orDoes the eating plan make you happy or
are you constantly obsessed with food?are you constantly obsessed with food?
 The question is…Can you maintain this dietThe question is…Can you maintain this diet
for the rest of your life?for the rest of your life?
Yo-Yo DietingYo-Yo Dieting
 Increased resistanceIncreased resistance
to weight lossto weight loss
 Increased efficiencyIncreased efficiency
of weight gainof weight gain
Problems withProblems with
Fad DietsFad Diets
• Weight loss is often water lossWeight loss is often water loss
• Supplements may be dangerousSupplements may be dangerous
• Diet may lack essential nutrientsDiet may lack essential nutrients
• Metabolism may slow down if caloricMetabolism may slow down if caloric
intake is very low.intake is very low.
• Most (if not all) simply do not work forMost (if not all) simply do not work for
people long term!people long term!
• Fixed MenuFixed Menu
• FlexibleFlexible
The Latest Fads…The Latest Fads…
Low-carb MarketingLow-carb Marketing
 Over 600 new low-carb products introduced thisOver 600 new low-carb products introduced this
yearyear
 Sales may exceed $15 billion this yearSales may exceed $15 billion this year
 Low-carb products appeal to convenience eatersLow-carb products appeal to convenience eaters
 Problem: A calorie is still a calorie. Many dietersProblem: A calorie is still a calorie. Many dieters
consuming these products are claiming to haveconsuming these products are claiming to have
stopped losing weight.stopped losing weight.
 Fact: Low-carb foods are not necessarily lowFact: Low-carb foods are not necessarily low
calorie foods.calorie foods. It is overeating calories that makesIt is overeating calories that makes
us gain weight, not overeating carbohydrates.us gain weight, not overeating carbohydrates.
Weight Loss SupplementsWeight Loss Supplements
Weight Loss SupplementsWeight Loss Supplements
Not a safe alternativeNot a safe alternative
 Not regulated by FDA!Not regulated by FDA!
 Affects each person differentlyAffects each person differently
 ExpensiveExpensive
 Non-ephedra products can be just as dangerousNon-ephedra products can be just as dangerous
Do you want to buy these for the rest of your life?Do you want to buy these for the rest of your life?
Problems with AppetiteProblems with Appetite
SuppressantsSuppressants
 Many people use non prescriptionMany people use non prescription
appetite suppressants to controlappetite suppressants to control
eating.eating.
 Ephedrine related products haveEphedrine related products have
been found to be dangerous andbeen found to be dangerous and
have been banned by the FDAhave been banned by the FDA
VERYVERY
IMPORTANT TOIMPORTANT TO
UNDERSTANDUNDERSTAND
25
Why We Gain WeightWhy We Gain Weight
 Real WEIGHT GAIN occursReal WEIGHT GAIN occurs when andwhen and
only whenonly when your CALORIES IN exceedyour CALORIES IN exceed
your CALORIES OUT for an extendedyour CALORIES OUT for an extended
period of timeperiod of time
 500 calories/day x 7 = 3500 calories = 1500 calories/day x 7 = 3500 calories = 1
kgkg
– Burn an additional 500 calories/day =Burn an additional 500 calories/day =
lose 1 kg/weeklose 1 kg/week
Principles of Weight ControlPrinciples of Weight Control
(A balance between intake and expenditure)(A balance between intake and expenditure)
EXEXININ
IN > EX - Gain WeightGain Weight
IN = EX - Maintain WeightMaintain Weight
IN < EX - Lose Weight
The Bottom LineThe Bottom Line
For weight loss to occur, there mustFor weight loss to occur, there must
be a calorie deficit!be a calorie deficit!
Right Solution ?Right Solution ?
Let’s start with the basics…Let’s start with the basics…
 MacronutrientsMacronutrients
– CarbohydratesCarbohydrates
– ProteinProtein
– FatFat
 MicronutrientsMicronutrients
– VitaminsVitamins
– MineralsMinerals
– WaterWater
All are part of a healthy diet!
Calorie BreakdownCalorie Breakdown
Carbohydrates: 4 calories/gramCarbohydrates: 4 calories/gram
Protein: 4 calories/gramProtein: 4 calories/gram
Fat: 9 calories/gramFat: 9 calories/gram
Alcohol: 7 calories/gramAlcohol: 7 calories/gram
Carbohydrates and protein have the same caloriesCarbohydrates and protein have the same calories
How much?How much?
 Total calories distribution in diet :Total calories distribution in diet :
 55-60% calories from Carbohydrates55-60% calories from Carbohydrates
 20-25% calories from protein20-25% calories from protein
 15-20% calories from fat15-20% calories from fat
A Healthy EaterA Healthy Eater
……respects the difference between carbohydrate foods:respects the difference between carbohydrate foods:
nutrient-dense vs. nutrient-poor/calorie-dense carbsnutrient-dense vs. nutrient-poor/calorie-dense carbs
…… respects the difference between fats: saturated, trans-respects the difference between fats: saturated, trans-
fat, mono and poly unsaturated fatsfat, mono and poly unsaturated fats
……knows that in addition to choosing the right foodsknows that in addition to choosing the right foods
mostmost of the time, all foods can fitof the time, all foods can fit
HOW???HOW???
 Balance, variety, moderationBalance, variety, moderation
 Healthy food choicesHealthy food choices
 Watch portion sizesWatch portion sizes
 ExerciseExercise
 SleepSleep
 Stress managementStress management
Healthy or Hefty?Healthy or Hefty?
 Store-bought smoothiesStore-bought smoothies
 MilkshakesMilkshakes
 Lattes and coffee drinksLattes and coffee drinks
 GranolaGranola
 Energy barsEnergy bars
 MuffinsMuffins
 PopcornPopcorn
 CrackersCrackers
A Weight Loss PlanA Weight Loss Plan
 Think in terms of a lifestyle change, notThink in terms of a lifestyle change, not
short-term “diet”short-term “diet”
 Set realistic goalsSet realistic goals
 Make gradual changesMake gradual changes
 Each person is differentEach person is different
 Experiment to find whatExperiment to find what
works for youworks for you
 Expect to be successful!Expect to be successful!
DietsDiets
 Should consider:Should consider:
– Percentage of macronutrientsPercentage of macronutrients
– Kcal intakeKcal intake
– Vitamins & MineralsVitamins & Minerals
– Safety / efficacy of supplementsSafety / efficacy of supplements
– Is the diet sustainable?Is the diet sustainable?
Lifestyle Approach!Lifestyle Approach!
 Healthy eating patternsHealthy eating patterns
 Regular activity patternsRegular activity patterns
A simple AND effective
method for long-term
weight control.
Healthy Eating PatternsHealthy Eating Patterns
 Eating a variety of foodsEating a variety of foods
 Eating smaller, more frequent mealsEating smaller, more frequent meals
 Avoiding bingeingAvoiding bingeing
 Reducing fat intakeReducing fat intake
– Fat is calorically dense (high in calories)Fat is calorically dense (high in calories)
– Fat is more easily stored thanFat is more easily stored than
carbohydrates or proteincarbohydrates or protein
Healthy Eating Patterns……….Healthy Eating Patterns……….
 Low “glycemic load” diets may be a more sensibleLow “glycemic load” diets may be a more sensible
alternative to low-carbohydrate diets.alternative to low-carbohydrate diets.
 Artificial sweeteners and fat substitutes may help butArtificial sweeteners and fat substitutes may help but
cannot be considered a “sure cure” for body fatcannot be considered a “sure cure” for body fat
problems.problems.
 Avoid anything with ephedra.Avoid anything with ephedra.
 Restrict “empty” calories.Restrict “empty” calories.
 Learn the difference between craving and hunger.Learn the difference between craving and hunger.
41
Regular Activity PatternsRegular Activity Patterns
 Benefits of Exercise for Weight ControlBenefits of Exercise for Weight Control
– Burns caloriesBurns calories
– Maintains LBMMaintains LBM
– Increases metabolismIncreases metabolism
– Promotes greater fat lossPromotes greater fat loss
– Suppresses appetiteSuppresses appetite
 What type of exercise is best?What type of exercise is best?
– Aerobic exerciseAerobic exercise
– Strength or muscle endurance exerciseStrength or muscle endurance exercise
Meals vs. GrazingMeals vs. Grazing
Should I eat:Should I eat:
 3 regular meals3 regular meals
 3 small meals with snacks3 small meals with snacks
 6 small meals/ snacks6 small meals/ snacks
 This is a personal preference and depends on yourThis is a personal preference and depends on your
schedule and what you consider a “meal” and aschedule and what you consider a “meal” and a
“snack”“snack”
 Keep calorie needs in mindKeep calorie needs in mind
Healthy SnacksHealthy Snacks
 Air-popped or “light” popcornAir-popped or “light” popcorn
 Raw veggies and low-fat dipRaw veggies and low-fat dip
 Baby carrotsBaby carrots
 FruitFruit
 PretzelsPretzels
 PB & B sandwichPB & B sandwich
 Sliced turkeySliced turkey
 Dry cerealDry cereal
 HummusHummus
 YogurtYogurt
 Homemade smoothieHomemade smoothie
 Baked chips and salsaBaked chips and salsa
 Latte with skim milkLatte with skim milk
Next…Next…
Get a journal- record progress, set-backs,Get a journal- record progress, set-backs,
thoughts and feelingsthoughts and feelings
Try new recipesTry new recipes
Take healthy snacks with youTake healthy snacks with you
Try to eat at home more and eat out lessTry to eat at home more and eat out less
If you do eat away from home, makeIf you do eat away from home, make
healthy choices- Don’t be afraid tohealthy choices- Don’t be afraid to
ask for modificationsask for modifications
Eat slowly and savor mealtimeEat slowly and savor mealtime
Not sure if you are hungry?Not sure if you are hungry?
 Take a walk firstTake a walk first
Drink plenty of waterDrink plenty of water
If you like soda- drink dietIf you like soda- drink diet
You’re never to old to pack your lunchYou’re never to old to pack your lunch
Don’t starve yourself…you’ll end up overeating laterDon’t starve yourself…you’ll end up overeating later
Let yourself indulge in your favorite foods…justLet yourself indulge in your favorite foods…just
watch portion sizeswatch portion sizes
Get an exercise buddyGet an exercise buddy
Do active things that you actually like!Do active things that you actually like!
Curb late night eatingCurb late night eating
Watch out for the Saturday night 6 packWatch out for the Saturday night 6 pack
Don’t be too hard on yourselfDon’t be too hard on yourself
Indulge…but in moderation!Indulge…but in moderation!
• Do it for you, not anyone elseDo it for you, not anyone else
• Focus on health benefits and the way you feel and youFocus on health benefits and the way you feel and you
• won’t be disappointedwon’t be disappointed
• Don’t get discouraged if you don’t see resultsDon’t get discouraged if you don’t see results
immediately- healthy weight loss takes timeimmediately- healthy weight loss takes time
• You may hit a plateau in your weight loss…this isYou may hit a plateau in your weight loss…this is
natural and you may have to reevaluate your plannatural and you may have to reevaluate your plan
• Reward yourself with things other than foodReward yourself with things other than food
Remember, eating is supposed to be FUN and there isRemember, eating is supposed to be FUN and there is
more to life than obsessing over food!more to life than obsessing over food!
You have to do what is right forYou have to do what is right for
you!you!

Más contenido relacionado

La actualidad más candente

Nutrition & Weight Management
Nutrition & Weight ManagementNutrition & Weight Management
Nutrition & Weight ManagementArabian Wellness
 
Popular Weight Loss Diets Ppt
Popular Weight Loss Diets PptPopular Weight Loss Diets Ppt
Popular Weight Loss Diets PptCODSIndia
 
Sports nutrition
Sports nutritionSports nutrition
Sports nutritionfitnesslex
 
Healthy Weight Management, Through Nutrition, Exercise And Lifestyle
Healthy Weight Management, Through Nutrition, Exercise And LifestyleHealthy Weight Management, Through Nutrition, Exercise And Lifestyle
Healthy Weight Management, Through Nutrition, Exercise And LifestyleAdam Rinde, ND
 
Healthy diet | Nutrition and Diet : weight loss India
Healthy diet | Nutrition and Diet : weight loss IndiaHealthy diet | Nutrition and Diet : weight loss India
Healthy diet | Nutrition and Diet : weight loss Indiaweightlossindia
 
Obesity diet and exercise
Obesity  diet and exerciseObesity  diet and exercise
Obesity diet and exercisehelix1661
 
Basic Nutrition
Basic NutritionBasic Nutrition
Basic Nutritionpayneje
 
Fitness powerpoint
Fitness powerpointFitness powerpoint
Fitness powerpointguest831454
 
Food, nutrition and exercise
Food, nutrition and exerciseFood, nutrition and exercise
Food, nutrition and exerciseRasheed Perry
 
Obesity management
Obesity managementObesity management
Obesity managementamrit kaur
 
The truth about fad diets Unit 8
The truth about fad diets Unit 8The truth about fad diets Unit 8
The truth about fad diets Unit 8helix1661
 
Fitness And Nutrition
Fitness And NutritionFitness And Nutrition
Fitness And Nutritionjerryblack
 

La actualidad más candente (20)

Nutrition & Weight Management
Nutrition & Weight ManagementNutrition & Weight Management
Nutrition & Weight Management
 
Popular Weight Loss Diets Ppt
Popular Weight Loss Diets PptPopular Weight Loss Diets Ppt
Popular Weight Loss Diets Ppt
 
Sports nutrition
Sports nutritionSports nutrition
Sports nutrition
 
Exercise & Weight Loss
Exercise & Weight LossExercise & Weight Loss
Exercise & Weight Loss
 
Healthy Weight Management, Through Nutrition, Exercise And Lifestyle
Healthy Weight Management, Through Nutrition, Exercise And LifestyleHealthy Weight Management, Through Nutrition, Exercise And Lifestyle
Healthy Weight Management, Through Nutrition, Exercise And Lifestyle
 
Healthy diet | Nutrition and Diet : weight loss India
Healthy diet | Nutrition and Diet : weight loss IndiaHealthy diet | Nutrition and Diet : weight loss India
Healthy diet | Nutrition and Diet : weight loss India
 
Obesity diet and exercise
Obesity  diet and exerciseObesity  diet and exercise
Obesity diet and exercise
 
Weight management
Weight management Weight management
Weight management
 
Basic Nutrition
Basic NutritionBasic Nutrition
Basic Nutrition
 
Physical fitness
Physical fitnessPhysical fitness
Physical fitness
 
Nutrition in adolescence
Nutrition in adolescenceNutrition in adolescence
Nutrition in adolescence
 
Nutrition for athletes
Nutrition for athletes Nutrition for athletes
Nutrition for athletes
 
Fitness powerpoint
Fitness powerpointFitness powerpoint
Fitness powerpoint
 
Obesity
ObesityObesity
Obesity
 
Food, nutrition and exercise
Food, nutrition and exerciseFood, nutrition and exercise
Food, nutrition and exercise
 
Obesity management
Obesity managementObesity management
Obesity management
 
Healthy Weight Presentation
Healthy Weight PresentationHealthy Weight Presentation
Healthy Weight Presentation
 
The truth about fad diets Unit 8
The truth about fad diets Unit 8The truth about fad diets Unit 8
The truth about fad diets Unit 8
 
Fitness And Nutrition
Fitness And NutritionFitness And Nutrition
Fitness And Nutrition
 
Health and Wellness
Health and WellnessHealth and Wellness
Health and Wellness
 

Similar a Weight Management

Food supplements supporting body mass lowering diet
Food supplements supporting body mass lowering dietFood supplements supporting body mass lowering diet
Food supplements supporting body mass lowering dietZoran Stojcevski
 
Calorie and exercise
Calorie and exerciseCalorie and exercise
Calorie and exerciseaprilee carey
 
Client presentation
Client presentationClient presentation
Client presentationJason Beaton
 
Obesity and myths
Obesity and myths Obesity and myths
Obesity and myths Neelam Singh
 
Lecture 5 energy, food labels and energy needs during lifetime, nutrition
Lecture 5  energy, food labels and energy needs during lifetime, nutritionLecture 5  energy, food labels and energy needs during lifetime, nutrition
Lecture 5 energy, food labels and energy needs during lifetime, nutritionSalim Alzarraee
 
Health seminar-final
Health seminar-finalHealth seminar-final
Health seminar-finalohadcohen10
 
Podcast Script
Podcast ScriptPodcast Script
Podcast ScriptKatie Moon
 
Robins Presentation For Tsfl
Robins Presentation For TsflRobins Presentation For Tsfl
Robins Presentation For TsflRobin Felch
 
5 steps for fast and easy weight loss and wellness
5 steps for fast and easy weight loss and wellness5 steps for fast and easy weight loss and wellness
5 steps for fast and easy weight loss and wellnessweight-loss-diet
 
Predstavitev
PredstavitevPredstavitev
Predstavitevb1e2n3i4
 

Similar a Weight Management (20)

Food supplements supporting body mass lowering diet
Food supplements supporting body mass lowering dietFood supplements supporting body mass lowering diet
Food supplements supporting body mass lowering diet
 
Calorie and exercise
Calorie and exerciseCalorie and exercise
Calorie and exercise
 
Eatnb slim
Eatnb slimEatnb slim
Eatnb slim
 
Eatnb slim
Eatnb slimEatnb slim
Eatnb slim
 
Client presentation
Client presentationClient presentation
Client presentation
 
Obesity and myths
Obesity and myths Obesity and myths
Obesity and myths
 
Healthy eating 2 (2)
Healthy eating 2 (2)Healthy eating 2 (2)
Healthy eating 2 (2)
 
Lecture 5 energy, food labels and energy needs during lifetime, nutrition
Lecture 5  energy, food labels and energy needs during lifetime, nutritionLecture 5  energy, food labels and energy needs during lifetime, nutrition
Lecture 5 energy, food labels and energy needs during lifetime, nutrition
 
The Truth About Weight Loss Transformation
The Truth About Weight Loss TransformationThe Truth About Weight Loss Transformation
The Truth About Weight Loss Transformation
 
The Zone Diet Essay
The Zone Diet EssayThe Zone Diet Essay
The Zone Diet Essay
 
Weight loss 2
Weight loss 2Weight loss 2
Weight loss 2
 
Health seminar-final
Health seminar-finalHealth seminar-final
Health seminar-final
 
The real secret
The real secretThe real secret
The real secret
 
Podcast Script
Podcast ScriptPodcast Script
Podcast Script
 
Dot 2 dot june 2010 goo
Dot 2 dot june 2010 gooDot 2 dot june 2010 goo
Dot 2 dot june 2010 goo
 
Low-Fiber Diets
Low-Fiber DietsLow-Fiber Diets
Low-Fiber Diets
 
4 weight management1
4 weight management14 weight management1
4 weight management1
 
Robins Presentation For Tsfl
Robins Presentation For TsflRobins Presentation For Tsfl
Robins Presentation For Tsfl
 
5 steps for fast and easy weight loss and wellness
5 steps for fast and easy weight loss and wellness5 steps for fast and easy weight loss and wellness
5 steps for fast and easy weight loss and wellness
 
Predstavitev
PredstavitevPredstavitev
Predstavitev
 

Más de nutritionistrepublic

Nourish to flourish: Reducing malnutrition
Nourish to flourish: Reducing malnutritionNourish to flourish: Reducing malnutrition
Nourish to flourish: Reducing malnutritionnutritionistrepublic
 
Common nutrition problems in India
Common nutrition problems in IndiaCommon nutrition problems in India
Common nutrition problems in Indianutritionistrepublic
 
Launching dietary supplements successfully in India.
Launching dietary supplements successfully in India.Launching dietary supplements successfully in India.
Launching dietary supplements successfully in India.nutritionistrepublic
 
Diet for diabetes ....in World diabetic day at Apollo Hospital Ranchi
Diet for diabetes ....in World diabetic day at Apollo Hospital RanchiDiet for diabetes ....in World diabetic day at Apollo Hospital Ranchi
Diet for diabetes ....in World diabetic day at Apollo Hospital Ranchinutritionistrepublic
 
Global Workplace Health and Wellness by GCC
Global Workplace Health and Wellness by GCCGlobal Workplace Health and Wellness by GCC
Global Workplace Health and Wellness by GCCnutritionistrepublic
 
Enteral Nutrition and Role of Milk
Enteral Nutrition and Role of MilkEnteral Nutrition and Role of Milk
Enteral Nutrition and Role of Milknutritionistrepublic
 
Uncovering the benefits of packaged milk
Uncovering the benefits of packaged milkUncovering the benefits of packaged milk
Uncovering the benefits of packaged milknutritionistrepublic
 
ASSESSING THE KNOWLEDGE OF TRADITIONAL USES OF TINOSPORA CARDIFOLIA AND DEVEL...
ASSESSING THE KNOWLEDGE OF TRADITIONAL USES OF TINOSPORA CARDIFOLIA AND DEVEL...ASSESSING THE KNOWLEDGE OF TRADITIONAL USES OF TINOSPORA CARDIFOLIA AND DEVEL...
ASSESSING THE KNOWLEDGE OF TRADITIONAL USES OF TINOSPORA CARDIFOLIA AND DEVEL...nutritionistrepublic
 

Más de nutritionistrepublic (20)

A BRIEF ON CORPORATE WELLNESS
A BRIEF ON CORPORATE WELLNESSA BRIEF ON CORPORATE WELLNESS
A BRIEF ON CORPORATE WELLNESS
 
Health = Weight Loss = Happiness
Health = Weight Loss = HappinessHealth = Weight Loss = Happiness
Health = Weight Loss = Happiness
 
Lifestyle and health
Lifestyle and healthLifestyle and health
Lifestyle and health
 
Role and effect of dairy products
Role and effect of dairy productsRole and effect of dairy products
Role and effect of dairy products
 
Ensuring Better Bone Health
Ensuring Better Bone HealthEnsuring Better Bone Health
Ensuring Better Bone Health
 
Nourish to flourish: Reducing malnutrition
Nourish to flourish: Reducing malnutritionNourish to flourish: Reducing malnutrition
Nourish to flourish: Reducing malnutrition
 
Common nutrition problems in India
Common nutrition problems in IndiaCommon nutrition problems in India
Common nutrition problems in India
 
White Truth Of Indian Dairy
White Truth Of Indian DairyWhite Truth Of Indian Dairy
White Truth Of Indian Dairy
 
Launching dietary supplements successfully in India.
Launching dietary supplements successfully in India.Launching dietary supplements successfully in India.
Launching dietary supplements successfully in India.
 
Diet for diabetes ....in World diabetic day at Apollo Hospital Ranchi
Diet for diabetes ....in World diabetic day at Apollo Hospital RanchiDiet for diabetes ....in World diabetic day at Apollo Hospital Ranchi
Diet for diabetes ....in World diabetic day at Apollo Hospital Ranchi
 
Global Workplace Health and Wellness by GCC
Global Workplace Health and Wellness by GCCGlobal Workplace Health and Wellness by GCC
Global Workplace Health and Wellness by GCC
 
Nutrient interaction
Nutrient interactionNutrient interaction
Nutrient interaction
 
NUTRITIONAL CARE PLAN
NUTRITIONAL CARE PLANNUTRITIONAL CARE PLAN
NUTRITIONAL CARE PLAN
 
Enteral Nutrition and Role of Milk
Enteral Nutrition and Role of MilkEnteral Nutrition and Role of Milk
Enteral Nutrition and Role of Milk
 
Enteral nutrition & Role of Milk
Enteral nutrition & Role of MilkEnteral nutrition & Role of Milk
Enteral nutrition & Role of Milk
 
balanced diet
balanced diet balanced diet
balanced diet
 
CHO COUNTING
CHO COUNTINGCHO COUNTING
CHO COUNTING
 
Uncovering the benefits of packaged milk
Uncovering the benefits of packaged milkUncovering the benefits of packaged milk
Uncovering the benefits of packaged milk
 
ASSESSING THE KNOWLEDGE OF TRADITIONAL USES OF TINOSPORA CARDIFOLIA AND DEVEL...
ASSESSING THE KNOWLEDGE OF TRADITIONAL USES OF TINOSPORA CARDIFOLIA AND DEVEL...ASSESSING THE KNOWLEDGE OF TRADITIONAL USES OF TINOSPORA CARDIFOLIA AND DEVEL...
ASSESSING THE KNOWLEDGE OF TRADITIONAL USES OF TINOSPORA CARDIFOLIA AND DEVEL...
 
diet for improving memory
diet for improving memorydiet for improving memory
diet for improving memory
 

Último

Unit I herbs as raw materials, biodynamic agriculture.ppt
Unit I herbs as raw materials, biodynamic agriculture.pptUnit I herbs as raw materials, biodynamic agriculture.ppt
Unit I herbs as raw materials, biodynamic agriculture.pptPradnya Wadekar
 
SGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdf
SGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdfSGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdf
SGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdfHongBiThi1
 
Using Data Visualization in Public Health Communications
Using Data Visualization in Public Health CommunicationsUsing Data Visualization in Public Health Communications
Using Data Visualization in Public Health Communicationskatiequigley33
 
CPR.nursingoutlook.pdf , Bsc nursing student
CPR.nursingoutlook.pdf , Bsc nursing studentCPR.nursingoutlook.pdf , Bsc nursing student
CPR.nursingoutlook.pdf , Bsc nursing studentsaileshpanda05
 
power point presentation of Clinical evaluation of strabismus
power point presentation of Clinical evaluation  of strabismuspower point presentation of Clinical evaluation  of strabismus
power point presentation of Clinical evaluation of strabismusChandrasekar Reddy
 
AUTONOMIC NERVOUS SYSTEM organization and functions
AUTONOMIC NERVOUS SYSTEM organization and functionsAUTONOMIC NERVOUS SYSTEM organization and functions
AUTONOMIC NERVOUS SYSTEM organization and functionsMedicoseAcademics
 
MedMatch: Your Health, Our Mission. Pitch deck.
MedMatch: Your Health, Our Mission. Pitch deck.MedMatch: Your Health, Our Mission. Pitch deck.
MedMatch: Your Health, Our Mission. Pitch deck.whalesdesign
 
Pharmacokinetic Models by Dr. Ram D. Bawankar.ppt
Pharmacokinetic Models by Dr. Ram D.  Bawankar.pptPharmacokinetic Models by Dr. Ram D.  Bawankar.ppt
Pharmacokinetic Models by Dr. Ram D. Bawankar.pptRamDBawankar1
 
"Radical excision of DIE in subferile women with deep infiltrating endometrio...
"Radical excision of DIE in subferile women with deep infiltrating endometrio..."Radical excision of DIE in subferile women with deep infiltrating endometrio...
"Radical excision of DIE in subferile women with deep infiltrating endometrio...Sujoy Dasgupta
 
blood bank management system project report
blood bank management system project reportblood bank management system project report
blood bank management system project reportNARMADAPETROLEUMGAS
 
Generative AI in Health Care a scoping review and a persoanl experience.
Generative AI in Health Care a scoping review and a persoanl experience.Generative AI in Health Care a scoping review and a persoanl experience.
Generative AI in Health Care a scoping review and a persoanl experience.Vaikunthan Rajaratnam
 
PAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdf
PAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdfPAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdf
PAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdfDolisha Warbi
 
SGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdf
SGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdfSGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdf
SGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdfHongBiThi1
 
High-Performance Thin-Layer Chromatography (HPTLC)
High-Performance Thin-Layer Chromatography (HPTLC)High-Performance Thin-Layer Chromatography (HPTLC)
High-Performance Thin-Layer Chromatography (HPTLC)kishan singh tomar
 
pA2 value, Schild plot and pD2 values- applications in pharmacology
pA2 value, Schild plot and pD2 values- applications in pharmacologypA2 value, Schild plot and pD2 values- applications in pharmacology
pA2 value, Schild plot and pD2 values- applications in pharmacologyDeepakDaniel9
 
Basic structure of hair and hair growth cycle.pptx
Basic structure of hair and hair growth cycle.pptxBasic structure of hair and hair growth cycle.pptx
Basic structure of hair and hair growth cycle.pptxkomalt2001
 
How to cure cirrhosis and chronic hepatitis naturally
How to cure cirrhosis and chronic hepatitis naturallyHow to cure cirrhosis and chronic hepatitis naturally
How to cure cirrhosis and chronic hepatitis naturallyZurück zum Ursprung
 
ANATOMICAL FAETURES OF BONES FOR NURSING STUDENTS .pptx
ANATOMICAL FAETURES OF BONES  FOR NURSING STUDENTS .pptxANATOMICAL FAETURES OF BONES  FOR NURSING STUDENTS .pptx
ANATOMICAL FAETURES OF BONES FOR NURSING STUDENTS .pptxWINCY THIRUMURUGAN
 

Último (20)

Unit I herbs as raw materials, biodynamic agriculture.ppt
Unit I herbs as raw materials, biodynamic agriculture.pptUnit I herbs as raw materials, biodynamic agriculture.ppt
Unit I herbs as raw materials, biodynamic agriculture.ppt
 
SGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdf
SGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdfSGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdf
SGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdf
 
Using Data Visualization in Public Health Communications
Using Data Visualization in Public Health CommunicationsUsing Data Visualization in Public Health Communications
Using Data Visualization in Public Health Communications
 
CPR.nursingoutlook.pdf , Bsc nursing student
CPR.nursingoutlook.pdf , Bsc nursing studentCPR.nursingoutlook.pdf , Bsc nursing student
CPR.nursingoutlook.pdf , Bsc nursing student
 
power point presentation of Clinical evaluation of strabismus
power point presentation of Clinical evaluation  of strabismuspower point presentation of Clinical evaluation  of strabismus
power point presentation of Clinical evaluation of strabismus
 
AUTONOMIC NERVOUS SYSTEM organization and functions
AUTONOMIC NERVOUS SYSTEM organization and functionsAUTONOMIC NERVOUS SYSTEM organization and functions
AUTONOMIC NERVOUS SYSTEM organization and functions
 
MedMatch: Your Health, Our Mission. Pitch deck.
MedMatch: Your Health, Our Mission. Pitch deck.MedMatch: Your Health, Our Mission. Pitch deck.
MedMatch: Your Health, Our Mission. Pitch deck.
 
Pharmacokinetic Models by Dr. Ram D. Bawankar.ppt
Pharmacokinetic Models by Dr. Ram D.  Bawankar.pptPharmacokinetic Models by Dr. Ram D.  Bawankar.ppt
Pharmacokinetic Models by Dr. Ram D. Bawankar.ppt
 
"Radical excision of DIE in subferile women with deep infiltrating endometrio...
"Radical excision of DIE in subferile women with deep infiltrating endometrio..."Radical excision of DIE in subferile women with deep infiltrating endometrio...
"Radical excision of DIE in subferile women with deep infiltrating endometrio...
 
blood bank management system project report
blood bank management system project reportblood bank management system project report
blood bank management system project report
 
Generative AI in Health Care a scoping review and a persoanl experience.
Generative AI in Health Care a scoping review and a persoanl experience.Generative AI in Health Care a scoping review and a persoanl experience.
Generative AI in Health Care a scoping review and a persoanl experience.
 
PAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdf
PAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdfPAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdf
PAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdf
 
Immune labs basics part 1 acute phase reactants ESR, CRP Ahmed Yehia Ismaeel,...
Immune labs basics part 1 acute phase reactants ESR, CRP Ahmed Yehia Ismaeel,...Immune labs basics part 1 acute phase reactants ESR, CRP Ahmed Yehia Ismaeel,...
Immune labs basics part 1 acute phase reactants ESR, CRP Ahmed Yehia Ismaeel,...
 
SGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdf
SGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdfSGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdf
SGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdf
 
High-Performance Thin-Layer Chromatography (HPTLC)
High-Performance Thin-Layer Chromatography (HPTLC)High-Performance Thin-Layer Chromatography (HPTLC)
High-Performance Thin-Layer Chromatography (HPTLC)
 
pA2 value, Schild plot and pD2 values- applications in pharmacology
pA2 value, Schild plot and pD2 values- applications in pharmacologypA2 value, Schild plot and pD2 values- applications in pharmacology
pA2 value, Schild plot and pD2 values- applications in pharmacology
 
Basic structure of hair and hair growth cycle.pptx
Basic structure of hair and hair growth cycle.pptxBasic structure of hair and hair growth cycle.pptx
Basic structure of hair and hair growth cycle.pptx
 
How to cure cirrhosis and chronic hepatitis naturally
How to cure cirrhosis and chronic hepatitis naturallyHow to cure cirrhosis and chronic hepatitis naturally
How to cure cirrhosis and chronic hepatitis naturally
 
ANATOMICAL FAETURES OF BONES FOR NURSING STUDENTS .pptx
ANATOMICAL FAETURES OF BONES  FOR NURSING STUDENTS .pptxANATOMICAL FAETURES OF BONES  FOR NURSING STUDENTS .pptx
ANATOMICAL FAETURES OF BONES FOR NURSING STUDENTS .pptx
 
Biologic therapy ice breaking in rheumatology, Case based approach with appli...
Biologic therapy ice breaking in rheumatology, Case based approach with appli...Biologic therapy ice breaking in rheumatology, Case based approach with appli...
Biologic therapy ice breaking in rheumatology, Case based approach with appli...
 

Weight Management

  • 2. Why Weight is Important to UsWhy Weight is Important to Us Health and overall well-being Disease prevention Competitive sports/ training Looks Self-esteem
  • 3. It is a constant tug-of-war between foods weIt is a constant tug-of-war between foods we love to eat and the tight jeans we love tolove to eat and the tight jeans we love to wear.wear.
  • 4. Everyone is looking for theEveryone is looking for the answer…answer… If only it were this easyIf only it were this easy
  • 5. Myth vs. FactMyth vs. Fact Myth ? Fact?
  • 6. Creeping ObesityCreeping Obesity Physical activity decreases and leads to a decrease In metabolic rate. If energy expenditure drops more than energy intake, weight gain will occur
  • 7. •• – Overweight is defined as 1-19% above one’sOverweight is defined as 1-19% above one’s ideal weightideal weight – Obese is defined as above 19% one’s idealObese is defined as above 19% one’s ideal weightweight
  • 8. BMI - Optimum Cut-Offs Asian IndiansBMI - Optimum Cut-Offs Asian Indians BMI : Index of the relationship between height andBMI : Index of the relationship between height and weight (weight (kg/m2)kg/m2) Normal BMI : 18.5-22.9Normal BMI : 18.5-22.9 Overweight : 23- 24.9Overweight : 23- 24.9 Obesity : >25Obesity : >25
  • 9. Many Health Risks AssociatedMany Health Risks Associated – DiabetesDiabetes – Heart diseaseHeart disease – Dyslipidemia (high blood cholesterol)Dyslipidemia (high blood cholesterol) – Sleep apnea and breathing problemsSleep apnea and breathing problems – CancerCancer – DepressionDepression – Hypertension (high blood pressure)Hypertension (high blood pressure)
  • 10. Risk Factors for ObesityRisk Factors for Obesity • Increased energy intakeIncreased energy intake • Decreased energy expenditureDecreased energy expenditure Increased sedentary nature of many jobsIncreased sedentary nature of many jobs TV and video games, automated equipmentTV and video games, automated equipment • HeredityHeredity • Psychosocial FactorsPsychosocial Factors Eating as focal point of people’s livesEating as focal point of people’s lives  Metabolic ChangesMetabolic Changes Basal Metabolic RateBasal Metabolic Rate Gender and ObesityGender and Obesity Women more vulnerable to weight gainWomen more vulnerable to weight gain
  • 11. Other Risk Factors for ObesityOther Risk Factors for Obesity  Developmental FactorsDevelopmental Factors  HyperplasiaHyperplasia »Excessive number of fatExcessive number of fat cellscells  HypertrophyHypertrophy »Increased size of cellsIncreased size of cells
  • 13. DietingDieting  It is a HUGE business!It is a HUGE business!  Billions of dollars spent annually andBillions of dollars spent annually and yet everyone is STILL FAT!yet everyone is STILL FAT!  Health product consumers areHealth product consumers are desperate and uneducated!desperate and uneducated!
  • 14. Prevalence of DietingPrevalence of Dieting  40% of all women40% of all women  25% of all men25% of all men Diet products are a 33 billion dollar industry.
  • 15. Almost All Diets areAlmost All Diets are UnsuccessfulUnsuccessful  50% regain all weight50% regain all weight within 2 yearswithin 2 years  5-10% keep weight off5-10% keep weight off permanentlypermanently Why do diets fail?
  • 16. Cycle of DietingCycle of Dieting START DIETSTART DIET INITIALINITIAL MOTIVATIONMOTIVATION POSITIVE RESULTSPOSITIVE RESULTS TROUBLE WITH COMPLIANCETROUBLE WITH COMPLIANCE FAIL W / DIETFAIL W / DIET BLAME SELFBLAME SELF REGAINREGAIN INSPIRATIONINSPIRATION
  • 17. Trend of Fad?Trend of Fad?  Fad Diets are successful because in theFad Diets are successful because in the end, you are eating fewer caloriesend, you are eating fewer calories  Does the eating plan make you happy orDoes the eating plan make you happy or are you constantly obsessed with food?are you constantly obsessed with food?  The question is…Can you maintain this dietThe question is…Can you maintain this diet for the rest of your life?for the rest of your life?
  • 18. Yo-Yo DietingYo-Yo Dieting  Increased resistanceIncreased resistance to weight lossto weight loss  Increased efficiencyIncreased efficiency of weight gainof weight gain
  • 19. Problems withProblems with Fad DietsFad Diets • Weight loss is often water lossWeight loss is often water loss • Supplements may be dangerousSupplements may be dangerous • Diet may lack essential nutrientsDiet may lack essential nutrients • Metabolism may slow down if caloricMetabolism may slow down if caloric intake is very low.intake is very low. • Most (if not all) simply do not work forMost (if not all) simply do not work for people long term!people long term! • Fixed MenuFixed Menu • FlexibleFlexible
  • 20. The Latest Fads…The Latest Fads…
  • 21. Low-carb MarketingLow-carb Marketing  Over 600 new low-carb products introduced thisOver 600 new low-carb products introduced this yearyear  Sales may exceed $15 billion this yearSales may exceed $15 billion this year  Low-carb products appeal to convenience eatersLow-carb products appeal to convenience eaters  Problem: A calorie is still a calorie. Many dietersProblem: A calorie is still a calorie. Many dieters consuming these products are claiming to haveconsuming these products are claiming to have stopped losing weight.stopped losing weight.  Fact: Low-carb foods are not necessarily lowFact: Low-carb foods are not necessarily low calorie foods.calorie foods. It is overeating calories that makesIt is overeating calories that makes us gain weight, not overeating carbohydrates.us gain weight, not overeating carbohydrates.
  • 22. Weight Loss SupplementsWeight Loss Supplements
  • 23. Weight Loss SupplementsWeight Loss Supplements Not a safe alternativeNot a safe alternative  Not regulated by FDA!Not regulated by FDA!  Affects each person differentlyAffects each person differently  ExpensiveExpensive  Non-ephedra products can be just as dangerousNon-ephedra products can be just as dangerous Do you want to buy these for the rest of your life?Do you want to buy these for the rest of your life?
  • 24. Problems with AppetiteProblems with Appetite SuppressantsSuppressants  Many people use non prescriptionMany people use non prescription appetite suppressants to controlappetite suppressants to control eating.eating.  Ephedrine related products haveEphedrine related products have been found to be dangerous andbeen found to be dangerous and have been banned by the FDAhave been banned by the FDA
  • 26. Why We Gain WeightWhy We Gain Weight  Real WEIGHT GAIN occursReal WEIGHT GAIN occurs when andwhen and only whenonly when your CALORIES IN exceedyour CALORIES IN exceed your CALORIES OUT for an extendedyour CALORIES OUT for an extended period of timeperiod of time  500 calories/day x 7 = 3500 calories = 1500 calories/day x 7 = 3500 calories = 1 kgkg – Burn an additional 500 calories/day =Burn an additional 500 calories/day = lose 1 kg/weeklose 1 kg/week
  • 27. Principles of Weight ControlPrinciples of Weight Control (A balance between intake and expenditure)(A balance between intake and expenditure) EXEXININ IN > EX - Gain WeightGain Weight IN = EX - Maintain WeightMaintain Weight IN < EX - Lose Weight
  • 28. The Bottom LineThe Bottom Line For weight loss to occur, there mustFor weight loss to occur, there must be a calorie deficit!be a calorie deficit!
  • 29. Right Solution ?Right Solution ?
  • 30. Let’s start with the basics…Let’s start with the basics…  MacronutrientsMacronutrients – CarbohydratesCarbohydrates – ProteinProtein – FatFat  MicronutrientsMicronutrients – VitaminsVitamins – MineralsMinerals – WaterWater All are part of a healthy diet!
  • 31. Calorie BreakdownCalorie Breakdown Carbohydrates: 4 calories/gramCarbohydrates: 4 calories/gram Protein: 4 calories/gramProtein: 4 calories/gram Fat: 9 calories/gramFat: 9 calories/gram Alcohol: 7 calories/gramAlcohol: 7 calories/gram Carbohydrates and protein have the same caloriesCarbohydrates and protein have the same calories
  • 32. How much?How much?  Total calories distribution in diet :Total calories distribution in diet :  55-60% calories from Carbohydrates55-60% calories from Carbohydrates  20-25% calories from protein20-25% calories from protein  15-20% calories from fat15-20% calories from fat
  • 33. A Healthy EaterA Healthy Eater ……respects the difference between carbohydrate foods:respects the difference between carbohydrate foods: nutrient-dense vs. nutrient-poor/calorie-dense carbsnutrient-dense vs. nutrient-poor/calorie-dense carbs …… respects the difference between fats: saturated, trans-respects the difference between fats: saturated, trans- fat, mono and poly unsaturated fatsfat, mono and poly unsaturated fats ……knows that in addition to choosing the right foodsknows that in addition to choosing the right foods mostmost of the time, all foods can fitof the time, all foods can fit
  • 34. HOW???HOW???  Balance, variety, moderationBalance, variety, moderation  Healthy food choicesHealthy food choices  Watch portion sizesWatch portion sizes  ExerciseExercise  SleepSleep  Stress managementStress management
  • 35. Healthy or Hefty?Healthy or Hefty?  Store-bought smoothiesStore-bought smoothies  MilkshakesMilkshakes  Lattes and coffee drinksLattes and coffee drinks  GranolaGranola  Energy barsEnergy bars  MuffinsMuffins  PopcornPopcorn  CrackersCrackers
  • 36. A Weight Loss PlanA Weight Loss Plan  Think in terms of a lifestyle change, notThink in terms of a lifestyle change, not short-term “diet”short-term “diet”  Set realistic goalsSet realistic goals  Make gradual changesMake gradual changes  Each person is differentEach person is different  Experiment to find whatExperiment to find what works for youworks for you  Expect to be successful!Expect to be successful!
  • 37. DietsDiets  Should consider:Should consider: – Percentage of macronutrientsPercentage of macronutrients – Kcal intakeKcal intake – Vitamins & MineralsVitamins & Minerals – Safety / efficacy of supplementsSafety / efficacy of supplements – Is the diet sustainable?Is the diet sustainable?
  • 38. Lifestyle Approach!Lifestyle Approach!  Healthy eating patternsHealthy eating patterns  Regular activity patternsRegular activity patterns A simple AND effective method for long-term weight control.
  • 39. Healthy Eating PatternsHealthy Eating Patterns  Eating a variety of foodsEating a variety of foods  Eating smaller, more frequent mealsEating smaller, more frequent meals  Avoiding bingeingAvoiding bingeing  Reducing fat intakeReducing fat intake – Fat is calorically dense (high in calories)Fat is calorically dense (high in calories) – Fat is more easily stored thanFat is more easily stored than carbohydrates or proteincarbohydrates or protein
  • 40. Healthy Eating Patterns……….Healthy Eating Patterns……….  Low “glycemic load” diets may be a more sensibleLow “glycemic load” diets may be a more sensible alternative to low-carbohydrate diets.alternative to low-carbohydrate diets.  Artificial sweeteners and fat substitutes may help butArtificial sweeteners and fat substitutes may help but cannot be considered a “sure cure” for body fatcannot be considered a “sure cure” for body fat problems.problems.  Avoid anything with ephedra.Avoid anything with ephedra.  Restrict “empty” calories.Restrict “empty” calories.  Learn the difference between craving and hunger.Learn the difference between craving and hunger.
  • 41. 41 Regular Activity PatternsRegular Activity Patterns  Benefits of Exercise for Weight ControlBenefits of Exercise for Weight Control – Burns caloriesBurns calories – Maintains LBMMaintains LBM – Increases metabolismIncreases metabolism – Promotes greater fat lossPromotes greater fat loss – Suppresses appetiteSuppresses appetite  What type of exercise is best?What type of exercise is best? – Aerobic exerciseAerobic exercise – Strength or muscle endurance exerciseStrength or muscle endurance exercise
  • 42. Meals vs. GrazingMeals vs. Grazing Should I eat:Should I eat:  3 regular meals3 regular meals  3 small meals with snacks3 small meals with snacks  6 small meals/ snacks6 small meals/ snacks  This is a personal preference and depends on yourThis is a personal preference and depends on your schedule and what you consider a “meal” and aschedule and what you consider a “meal” and a “snack”“snack”  Keep calorie needs in mindKeep calorie needs in mind
  • 43. Healthy SnacksHealthy Snacks  Air-popped or “light” popcornAir-popped or “light” popcorn  Raw veggies and low-fat dipRaw veggies and low-fat dip  Baby carrotsBaby carrots  FruitFruit  PretzelsPretzels  PB & B sandwichPB & B sandwich  Sliced turkeySliced turkey  Dry cerealDry cereal  HummusHummus  YogurtYogurt  Homemade smoothieHomemade smoothie  Baked chips and salsaBaked chips and salsa  Latte with skim milkLatte with skim milk
  • 44. Next…Next… Get a journal- record progress, set-backs,Get a journal- record progress, set-backs, thoughts and feelingsthoughts and feelings Try new recipesTry new recipes Take healthy snacks with youTake healthy snacks with you Try to eat at home more and eat out lessTry to eat at home more and eat out less If you do eat away from home, makeIf you do eat away from home, make healthy choices- Don’t be afraid tohealthy choices- Don’t be afraid to ask for modificationsask for modifications Eat slowly and savor mealtimeEat slowly and savor mealtime Not sure if you are hungry?Not sure if you are hungry?  Take a walk firstTake a walk first
  • 45. Drink plenty of waterDrink plenty of water If you like soda- drink dietIf you like soda- drink diet You’re never to old to pack your lunchYou’re never to old to pack your lunch Don’t starve yourself…you’ll end up overeating laterDon’t starve yourself…you’ll end up overeating later Let yourself indulge in your favorite foods…justLet yourself indulge in your favorite foods…just watch portion sizeswatch portion sizes Get an exercise buddyGet an exercise buddy Do active things that you actually like!Do active things that you actually like! Curb late night eatingCurb late night eating Watch out for the Saturday night 6 packWatch out for the Saturday night 6 pack Don’t be too hard on yourselfDon’t be too hard on yourself Indulge…but in moderation!Indulge…but in moderation!
  • 46. • Do it for you, not anyone elseDo it for you, not anyone else • Focus on health benefits and the way you feel and youFocus on health benefits and the way you feel and you • won’t be disappointedwon’t be disappointed • Don’t get discouraged if you don’t see resultsDon’t get discouraged if you don’t see results immediately- healthy weight loss takes timeimmediately- healthy weight loss takes time • You may hit a plateau in your weight loss…this isYou may hit a plateau in your weight loss…this is natural and you may have to reevaluate your plannatural and you may have to reevaluate your plan • Reward yourself with things other than foodReward yourself with things other than food Remember, eating is supposed to be FUN and there isRemember, eating is supposed to be FUN and there is more to life than obsessing over food!more to life than obsessing over food!
  • 47. You have to do what is right forYou have to do what is right for you!you!

Notas del editor

  1. Weight loss experts today describe today’s food environment as toxic for weight loss
  2. Give common myths and the actual truth
  3. Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Concept 17 12 The primary factors associated with an increase in body fat with age is a progressive decrease in the metabolism. Basal metabolic rate is highly dependent on the amount of lean body mass an individual has. With age a person&apos;s LBM decreases and, therefore, so does the BMR. Exercise is one way of maintaining LBM and keeping BMR elevated. Physical Activity is also known to decrease with age. This decrease is another reason for creeping obesity. To maintain body weight it is necessary for people to either maintain a habit of regular exercise or to progressively decrease their caloric intake as they get older.
  4. Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concept 15 3 Dieting is a national obsession in our country. It has been estimated that 40% of all men and 25% of all women in the U.S. are on a diet at any one time. Overall, the weight loss industry has been valued at over 33 billion dollars (1992 estimate). The dieting craze is largely caused by our societies preoccupation with appearance and in particular leanness. (Issues regarding body image can be discussed at this point if desired).
  5. Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concept 15 4 Most &quot;diets&quot; are unsuccessful. It has been estimated that over 50% of people gain weight back within 2 years (reference) Only 5-10% manage to keep most of the weight off. (see Kramer et al.(1989) Int. J. Obesity 13:123-126 Wadden, J. et al. (1988) J. Consult. Clin. Psych. 56:925-928) Why do diets fail? - Short term (quick fix!) - Not a change in lifestyle
  6. Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concept 15 5 This figure shows the typical cycle of dieting People begin a diet and have good initial motivation. They may see some initial positive results but eventually they will have trouble with compliance (party, eating out, stress). They may give up and blow diet and gain the weight back. Eventually, people regain inspiration and decide to try again. Because of the initial positive results, most people blame themselves and believe that dieting works. They keep trying new diets to try to find one that they can live with. Because most “diets” are inherently short term they will all fail when people come off of the diet. Only long term lifestyle changes will be effective in keeping the weight off.
  7. Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concept 15 7 The concept of weight cycling or Yo-Yo dieting has recently received a lot of attention in the literature. Some evidence suggests that with repeated cycles of dieting there is increased resistance to weight loss and increased efficiency of weight gain (Essentially the body adapts to fewer calories and becomes more efficient). Some studies have suggested that repeated cycles of weight loss can increase a person&apos;s risk for CHD (usually attributed to tendency to store fat in the abdominal region. A recent review in JAMA (1994) suggests that this risk is unfounded and that individuals should persist in their efforts at weight loss. Essentially, they argued that the health risks of obesity far outweigh the potential health risks associated with weight cycling.
  8. Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concept 15 10 The main problem with fad diets is that they are inherently temporary. If the change is not a part of a healthy lifestyle adherence will be poor. The weight loss that is seen is often water loss and is gained back very quickly The diet treatments (appetite suppressants) can often be addictive and or dangerous. Diet may lack essential vitamins and minerals and create health problems. Extreme caloric restriction may also cause the bodies metabolism to slow down and resist further weight loss.
  9. Atkin’s, of course South Beach Diet The Zone Weight Watchers Slim Fast still hanging around
  10. Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/phys_fit Concept 17 Appetite suppresants containing ephedra are dangerous. Refer students to On the Web for more information.
  11. Real = not water weight/retention of fluids An excess of 100 calories per day can cause a 10 pound weight gain in a year, and those extra calories can be burned by a 20 to 30 minute brisk walk daily.
  12. Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concept 15 8 Weight Control is simply a balance between energy intake and energy expenditure. If you take in more calories than you expend you will gain weight. If you take in less calories than you expend you will lose weight. To maintain weight intake must be balanced by expenditure.
  13. Macronutrients provide energy (calories)
  14. The word diet implies a beginning and an end
  15. Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concept 15 11 A lifestyle approach may take longer than the fad diets claim but the weight loss will be real and it will be allow you to take in enough calories for good health. It will also be easier to live with than an extreme fad diet. Nutritious diet Regular Exercise
  16. Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concept 15 The following guidelines are healthy dietary patterns.
  17. Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concept 15 Continued
  18. Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concept 15 14 There are many benefits of exercise for weight loss 1. Burns calories 2. Maintains LBM which keeps the BMR higher 3. Increases the metabolic rate following exercise so you burn more calories even when resting 4. Exercise promotes greater fat loss. Fad diets, on the other hand, may cause a loss of LBM 5. Suppresses the appetite. Moderate levels of activity can decrease the appetite because the body is somewhat tricked into thinking it is full. Research shows that people who combine diet with exercise may not lose that many more calories but they will keep the weight off more easily.