Weight Management

Why Weight is Important to UsWhy Weight is Important to Us

Health and overall well-beingDisease preventionCompetitive sports/ trainingLooksSelf-esteem

It is a constant tug-of-war between foods we It is a constant tug-of-war between foods we love to eat and the tight jeans we love to wear.love to eat and the tight jeans we love to wear.

Everyone is looking for the Everyone 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 activitydecreases and leads to a decreaseIn metabolic rate.

If energy expendituredrops more than energy intake, weight gain will occur

••

– Overweight is defined as 1-19% above one’s Overweight is defined as 1-19% above one’s ideal weightideal weight

– Obese is defined as above 19% one’s ideal Obese is defined as above 19% one’s ideal weightweight

BMI - Optimum Cut-Offs Asian Indians BMI - Optimum Cut-Offs Asian Indians

BMI : Index of the relationship between height and BMI : 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 disease Heart 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

Hyperplasia Hyperplasia

»Excessive number of fat Excessive number of fat cellscells

HypertrophyHypertrophy

» Increased size of cellsIncreased size of cells

Commonly Used Commonly Used ApproachesApproaches

By Obese PeopleBy Obese People

DietingDieting

It is a HUGE business!It is a HUGE business! Billions of dollars spent annually and Billions of dollars spent annually and

yet everyone is STILL FAT!yet everyone is STILL FAT!

Health product consumers are Health 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 are Almost All Diets are UnsuccessfulUnsuccessful

50% regain all weight 50% regain all weight within 2 yearswithin 2 years

5-10% keep weight off 5-10% 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 the Fad Diets are successful because in the end, you are eating fewer caloriesend, you are eating fewer calories

Does the eating plan make you happy or Does 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 The question is…Can you maintain this diet for the rest of your life?this diet for the rest of your life?

Yo-Yo DietingYo-Yo Dieting

Increased resistance Increased resistance to weight lossto weight loss

Increased efficiency Increased efficiency of weight gainof weight gain

Problems with Problems 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 caloric Metabolism may slow down if caloric intake is very low.intake is very low.

• Most (if not all) simply do not work for Most (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 this Over 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 dieters Problem: A calorie is still a calorie. Many dieters consuming these products are claiming to have consuming these products are claiming to have stopped losing weight. stopped losing weight.

Fact: Low-carb foods are not necessarily low Fact: Low-carb foods are not necessarily low calorie foods. calorie foods. It is overeating calories that makes It 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 Appetite Problems with Appetite SuppressantsSuppressants

Many people use non prescription Many people use non prescription appetite suppressants to control appetite suppressants to control eating. eating.

Ephedrine related products have Ephedrine related products have been found to be dangerous and been found to be dangerous and have been banned by the FDAhave been banned by the FDA

VERY VERY IMPORTANT TO IMPORTANT TO UNDERSTANDUNDERSTAND

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Why We Gain WeightWhy We Gain Weight

Real WEIGHT GAIN occurs Real WEIGHT GAIN occurs when and when and only whenonly when your CALORIES IN exceed your CALORIES IN exceed your CALORIES OUT for an extended your CALORIES OUT for an extended period of timeperiod of time

500 calories/day x 7 = 3500 calories = 1 500 calories/day x 7 = 3500 calories = 1 kgkg– Burn an additional 500 calories/day = Burn an additional 500 calories/day =

lose 1 kg/week lose 1 kg/week

Principles of Weight Control Principles 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 For weight loss to occur, there must be a calorie deficit!must be a calorie deficit!

Right Solution ? Right Solution ?

Let’s start with the basics…Let’s start with the basics…

MacronutrientsMacronutrients– Carbohydrates Carbohydrates – 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 fat 15-20% 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 foods knows that in addition to choosing the right foods mostmost of the time, all foods can fit of 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, not Think 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 what Experiment to find what

works for you works 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 bingeing Avoiding 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 than Fat is more easily stored than

carbohydrates or proteincarbohydrates or protein

Healthy Eating Patterns……….Healthy Eating Patterns……….

Low “glycemic load” diets may be a more sensible Low “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 but Artificial sweeteners and fat substitutes may help but cannot be considered a “sure cure” for body fat cannot 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.

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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 your This is a personal preference and depends on your schedule and what you consider a “meal” and a “snack”schedule and what you consider a “meal” and a “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 recipesTake healthy snacks with youTake healthy snacks with youTry to eat at home more and eat out lessTry to eat at home more and eat out lessIf you do eat away from home, make If you do eat away from home, make

healthy choices- Don’t be afraid to healthy choices- Don’t be afraid to ask for modifications ask for modifications

Eat slowly and savor mealtimeEat slowly and savor mealtimeNot 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 lunchDon’t starve yourself…you’ll end up overeating laterDon’t starve yourself…you’ll end up overeating laterLet yourself indulge in your favorite foods…just Let yourself indulge in your favorite foods…just

watch portion sizeswatch portion sizesGet an exercise buddyGet an exercise buddyDo active things that you actually like!Do active things that you actually like!Curb late night eatingCurb late night eatingWatch out for the Saturday night 6 packWatch out for the Saturday night 6 packDon’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 results Don’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 is You 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 Remember, eating is supposed to be FUN and there is more to life than obsessing over there is more to life than obsessing over food!food!

You have to do what is right for You have to do what is right for you!you!