1. Chapter 13 Weight Loss: A Healthy Lifestyle Side Effect

2.

Ive been on a constant diet for the last two decades.Ive lost a total of 789 pounds. By all accounts, Ishould be hanging from a charm bracelet.

Erma Bombeck (19271996)

3. 4. Lifestyle Programs

Each of these studies used nutrition and exercise programs to lower health risks such as blood pressure, cholesterol, or diabetes.

• Diabetes Prevention Program

• Dean Ornish Heart Disease Reversing Program

• Coronary Health Improvement Program

• Dietary Approaches to Stop Hypertension (DASH) diet

5.

They all reduced risks, but all the participants also lost weight.

(Weight loss is a healthy

lifestyle side effect)

6. 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 in a world that encourages over consumption and discourages physical activity.

7.

Kelly Brownell of Yale Center for Eating and Weight Disorders labels our unhealthy culture a

toxic environment

8. Our Culture Of Consumption

On a percentage basis, dietary fat consumption has decreased from 45-32% since 1970.

But, on a calorie basis, we eat MORE fat.

Cheese consumption increased from 11 to 28 lbs/person/year.

9. Our Culture Of Consumption

27% of meals are eaten outsidethe home.

Food portion sizes have increased.

Soda consumption increased from34.7 to 44.4 gallons/person/yearsince 1987.

Aggressive marketing

Vending machines

Channel one

10. The Number of Larger-Size Portions Introduced by Fast Food Chains and Restaurants 11.

Can genetics explain the increase in body weight?

12.

The increase in obesity in the United States has occurred in just two or three decades, with very little change in the genetic makeup of the U.S. population.

Such a dramatic increase cannot be due to genetics because the genetic pool of the entire population cannot change in 20 years.

13. 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.

14. The solid line shows the typical results ofweight-loss program participants in pounds.The dotted line would be ideallose weightand keep it off for years. 15. On a Diet, Off a Diet

When it all boils down, weight loss is nothing more than balancing energy from food with energy expended by the body.

Weight Change =

• calories in calories out

16. Most CommonWeight Loss Methods 17. Effects of Diet, Exercise,and Exercise/Diet Combined 18. Weight Loss Masters

A group of people who lost an average of 66 pounds and kept it off for at least 5 years.

19. 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.

20. Tips For Long-Term Success:

Cultivate social support.

• Friends, family, and even pets can provide emotional support and encouragement to start and stick with an active, healthy lifestyle.

Commit to doing it.

• Make a decision to change your lifestyle. If you have a good reason to change (a trigger), use it to focus your efforts and solidify your determination.

Find your approach.

• Everybody has a slightly different approach. Even though there were some common characteristics among many of the weight-control masters, others did it their own way. One size does not fit all when it comes to successful weight loss.

21.

How much should you weigh?

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