Healthy Weight BasicsCristin Stokes, RD, LNNeal Andrews, CSCSMUS WellnessMay 2014
Workshop Objectives With so many fad diets and
misinformation in the media and online, it can be difficult to determine the safest and most effective way to achieve a healthy weight. This workshop will cover the basic concepts of how to lose weight, the latest research regarding weight management, and helpful strategies for making it happen.
What is “Healthy Weight?” Weight Measures
Weight BMI
Body Mass Index Formula based on weight and height
Kg/m2
Body Composition Percentage of lean mass and fat mass
Ideal Weight Weight where you feel good
Holistic Approach to Healthy Weight: 5-Point Star Model
Nutrition
Resistance ExerciseCardiovascular Exercise
Stress Management
Adequate Sleep
First Law of Thermodynamics Energy In vs. Energy Out
Basic equation for weight gain, weight maintenance, or weight loss.
For weight loss, one must eat less, burn more calories, or both. Negative energy balance.
For weight gain, one must eat more, burn less calories, or both. Positive energy balance.
Energy In/Energy Out Focus on nutrition first!
~Nutrition 75%/Exercise 25% Hunter-gatherers study
Too easy to out-eat exercise 30 min jogging = 1 Snickers bar 90 min walking = 1 Naked smoothie
Energy In/Energy Out Research: Humans are bad at estimating
calories in, calories out Treadmill + buffet study
Recommendation: Do not exercise to earn the right to eat! (The Free Pass)
Cristin’s 6 Nutritional Tenets 1. Consider the 80/20 rule of
moderation. 2. Eat more plants. 3. Choose whole foods over processed. 4. There’s no hidden secret to weight
loss. 5. Take advantage of all the wonderful
foods that are grown in Montana. 6. Enjoy your food!
#4 There’s no hidden secret to weight loss. If it sounds too good to be true, it
probably is. Healthy weight is a long-term solution,
not a quick fix. Our lifestyle and habits over time will determine our weight.
Biggest Issue Nutritionally? Portion distortion
French fries 20 years ago: 210 calories Today: 600 calories Difference: 400 calories
Turkey sandwich 20 years ago: 320 calories Today: 890 calories Difference: 570 calories
Biggest Issue Nutritionally? Portion distortion The Popcorn Study Practical portion strategies
80% full Small plates Pre-portioned snacks Eating mindfully
Pace, distractions
Nutrition Proportions
Nutrition Proportions Energy density
Steak dinner example 8 oz steak, 1 cup mashed potatoes, 1
dinner roll, ½ cup broccoli = 675 calories 4 oz steak, ½ cup mashed potatoes, 1 cup
broccoli, 1 small dinner salad = 470 calories Fruits/vegetables
1 cup vanilla ice cream = 10 cups diced watermelon
22 cheetos = 40 baby carrots
Other Nutrition Considerations Satiety
Fiber Protein Hydration
Macronutrient distribution Protein: 10-15% Fat: 25-30% Carbs: 45-65%
Other Nutrition Considerations Meal/Nutrient Timing
3x/day vs small, frequent meals
Tracking/accountability My Fitness Pal
Montana Moves High Five Move More, Sit Less Find Balance in Life Move Better
Mobility Correct Movement Patterns
Play Outside Have Fun!
#1 Move More, Sit Less Moving skeletal muscle burns calories! Biggest issue?
Sedentary lifestyle behaviors Average American sits 9.3 hours per day
More than we sleep.
Hierarchy of Fat Loss1. Correct Nutrition2. See #1.3. Activities that burn calories,
maintain/promote muscle mass, and elevate metabolism. (Resistance training, High Intensity Interval Training (HIIT)
4. Activities that burn calories and elevate metabolism. (HIIT, MVPA)
5. Activities that burn calories but don’t necessarily maintain muscle or elevate metabolism. (LIPA, light to moderate steady state cardio). • Alwyn Cosgrove—Real
World Fat Loss
Resistance Training Maintains/Promotes Lean Muscle Mass
Skeletal Muscle is the “engine” of the body. i.e. it burns a lot of fuel The bigger the engine, the more fuel is required.
Promotes Strength Keeps us “functional” Boosts metabolism if done at correct intensity
Afterburn Increases Work Capacity Wide variety of modalities and methods
Resistance Training Recommendations
2-3 days per week 6-8 Exercises per session 1-4 sets per exercise 8-15 reps per set Focus on Full body, functional movements
Squats, Deadlifts, Lunges, Step Ups, Pushing and Pulling, & Core
Cardiovascular Exercise Has capacity to burn a lot of calories
Depends on modality, duration, intensity Boosts metabolism (at high enough
intensities) HIIT
Increases Work Capacity VO2—Body’s ability to take in and utilize
oxygen. Oxygen is “burned” along with CHO & Fat to
produce energy for our bodies. Wide variety of modalities and methods
Cardiovascular Exercise Recommendations
3-5 days per week Variables
Duration Intensity Modalities and Types
Steady State/LSD Intervals Tempo or Pace
General Exercise Recommendations
…for healthy weight loss, weight maintenance, and general fitness: Incorporate a blend of cardiovascular and
resistance exercise, at moderate to high intensities.
Change it up! Exercise Pitfalls
People do the same thing over and over People don’t exercise at a higher intensity
level. You can’t do the same thing at the same
intensity and expect different results
Sleep & Stress Sleep
Powerful regulator of appetite During sleep
Grehlin (appetite stimulant) decreases Leptin (appetite suppressant) increases
Sleep deprivation = increased intake of calories and carbohydrates
Stress Management
Motivation We can’t count on willpower and
motivation Motivation ebbs and flows Constantly changes
Focus on small behaviors Keep it simple Make it easy Engineer your environment to set yourself
up for success
New magic Diet. Lose 12 pounds in 3 days! (No.) What is a healthy, sustainable “pace”
for weight loss? ½ - 2 pounds per week
3500 calories/pound 500 calorie deficit/day
1st and 2nd phase of weight loss Calorie recommendations for
men/women
Goal Setting & Accountability
Follow Wellness! www.montanamovesandmeals.com www.wellness.mus.edu [email protected] @montanameals @montanamoves
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