WEIGHT MANAGEMENT Do it yourself Motivation and Tips

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A weight management presentation delivered at GOA in Jan 2013. Small tips to help you understand weight loss and what you should really be doing to start of as soon as you can!

Transcript of WEIGHT MANAGEMENT Do it yourself Motivation and Tips

  • 1. WEIGHT MANAGEMENTRyan FernandoM.Sc. Food Biotechnology - University of Strathclyde United KingdomM.Sc. Clinical Biochemistry - Goa Medical College India.
  • 2. Summary How to calculate your Ideal body weight How to understand fat loss and accelerate FAT BURNING using 5 wonderful foods How to Eat and still lose weight Which Supplements which will help you jump start your metabolism How to ask for a blood test and what to do with your results Which exercise puts you in a secret FAT BURNING ZONE Why you will put on weight and what can you do to stay fit
  • 3. HOW did I become Weight Challenged? Binge Eating Television Chronic Stress Lack of sleep ERRACTIC Exercise patterns Pregnancy Age Food Herdity Medication Bad Gut
  • 4. Weight Management Weight Loss Weight Gain
  • 5. WeightInput = OutputFood = Activity
  • 6. Weight Management Weight Loss Weight Gain Energy Balance Necessary physiological Calories in Calories used functions (consumed) (expended) Food/beverages Physical activity consumedCDC
  • 8. Battling Mother NatureOur bodies fight us to regain the lost weight Biological and physiological mechanisms defend extra fat and try to return the body to the weight it was
  • 9. Research shows thatpeople who have lost weight are hungrier and not just for any food
  • 10. Weight loss signals the brain that you are starving and will slow metabolism
  • 11. Keep in mind that metabolic rate is linked to the amount of lean and muscle tissue you haveThe only way to counter this is to exercise more
  • 12. Physical Activity Physical activity is any bodily movement produced by skeletal muscles that results in an expenditure of energy with a range of activities such as: Occupational work Carpentry, construction, waiting tables, farming Household chores Washing floors or windows, gardening or yard work Leisure time activities Walking, skating, biking, swimming, playing Frisbee, dancing, softball, tennis, football, aerobics
  • 13. Increasing Physical ActivityYou can increase your physical activity by takingsmall steps to change what you do everyday. If you normally Then try this instead! Park as close as possible to the store Park farther away Let the dog out back Take the dog for a walk Take the elevator Take the stairs Have lunch delivered Walk to pick up lunch Relax while the kids play Get involved in their activity2006
  • 14. How Many Calorie Am I Burning? Activity 45 kgs 68 kgs 90 kgsBicycling, 4 km 160 240 312Bicycling, 8 km 270 410 534Jogging, 10 km 610 920 1,230Jumping rope 30 mins 500 750 1,000Running, 8 kms 440 660 962Running, 17kms 850 1,280 1,664Swimming, 25 yds/min 185 275 358Swimming, 50 yds/min 325 500 650 The chart shows the approximateTennis singles 45 mins 265 400 535 calories spent per hourWalking, 5 km 160 240 312Walking, 7 km 210 320 416Walking, 10 kms 295 440 572
  • 15. Before Beginning an Exercise Program You should check with your doctor before beginning an exercise program if you: Are a man older than age 40 or Have had joint replacement surgery a woman older than age 50 Smoke Have had a heart attack Are overweight or obese Have a family history of heart-related problems before age 55 Tale medication to manage a chronic condition Have heart, lung, liver or kidney disease Have an untreated joint or muscle Feel pain in your chest, joints, or muscles injury, or persistent symptoms after a during physical activity joint or muscle injury Have high blood pressure, high cholesterol, Are pregnant diabetes, arthritis, osteoporosis, or asthma Unsure of your health status.Mayo Clinic
  • 16. Weight LossThe key to any successful weight loss is making changes in your eating and physical activity habits that you can keep for the rest of your life.
  • 18. BMI = Weight (kg) / (Height (m) x Height (m)) 75 / 1.75 *1.75
  • 19. Eating for Weight Loss
  • 20. Strategy for FOODS in a Weight Loss Programme It may not be what you are eating, but how much that will make a difference. Portion size relates to the energy in side of the equation. Several supporting studies have shown that eating a broth type soup or low fat salad prior to the meal reduces calorie intake for the whole meal. Along with the water, the fiber in fruits and vegetables helps you feel fuller and has been shown to reduce calorie intake
  • 21. Exercise + Dieting Calorie Deficit Initially (during the first 6 months) physical activity, in combination with dieting, is an important component of weight loss. However, after around 6 months, physical activity will not lead to substantially greater weight losses when combined with dieting. The benefit of sustained physical activity thereafter is mainly through its role in the prevention of weight gain. In addition, it has a benefit in reducing cardiovascular and diabetes risks beyond that produced by weight gain alone.
  • 22. Goals for Weight Loss And Management The initial goal of weight loss therapy is to reduce body weight by approximately 10 percent from baseline. Once this goal is achieved, then