Weight Loss

1
Weight Loss

• Pills and Potions
• OR
• Persistence and Patience?

2
Fad Diets

• Most are.
• Based on a gimmick, testimonials, scientific
  jargon in literature etc.
• Usually ignore exercise component
• Nutritionally unbalanced
• Claim unrealistic weight loss
• Do not address the basic cause of obesity
• Ultimately lead to weight gain
• Does it sound too good to be true?????

3
Do It Yourself-Fad of the Month!

• 1. Pick the problem
• 2. Make up a cure preferable harmlesstie it to
• something scientific
• 3. Create a catchy name
• 4. Provide proof
• 5. Add some gimmicks
• 6. Make a quick buck!

4
Diet Sampler

• -Prescription Meds (diet pills)
• Meridia..appetite suppressant
• Xenical..blocks some fat absorption (Alii)
• Phen-fen/Redux (banned) Phentermine (still
  used)
• OTC Products/books
• Blood Type, Paleolithic Diet, Herbal treatments
  (Ma Huang ephedra..banned), Uppers (including
  caffeine) Fat Magnet Pills, Absorbit-all, Svelt
  Patch, Atkins Diet, South Beach Diet

5

• Review Questions
• What happens metabolically on low CHO
• diet?
• What are the common nutrient
• deficiencies of this diet?

6
Yo Yo No No!Consequences of Cyclic Dieting

• Improved ability to _____ fat
• Diminished ability to pull fat from storage
• Decrease _____
• Decrease Thermogenesis
• Increases feelings of deprivation? _____risk of
  bingeing
• Weight gain
• Frustration, depression and hopelessness

7
The last thing you should do if you want to
lose weight is to go on a _____!!!!
8
WEIGHT LOSS

• What does work?

9
Set Realistic Goals

• Improved health
• Improved physical status
• Small weight loss (10), then reassess
• Via
• realistic expectations and behavior changes
• And .maaaaaybe.if you are lucky..your
• weight loss will be sustainable

10
Wt. LossImproved Health and Physical Status

• Lower blood pressure
• Normalized blood sugar
• Improve lipid profile
• Decreased joint and bone pain
• Improve self image and size acceptance
• Improve mobility and flexibility
• Normalize percent body fat
• Better endurance, flexibility
• Increase lean mass? ? BMR
• Improved balance? ? risk of injury from falls

11
Realistic Weight Loss

• 1 lb/wk weight loss 52 pounds/yr!!!!
• 1 lb/month weight loss 12 pounds/yr
• How??? ? energy intake and/or ? energy
  burned/day by 100-150 Cal/day
• 12 oz soda
• 12 oz beer
• 1 thick slice of bread
• 6 chocolate kisses
• 2 oz of medium fat meat
• Walk, jog or run about 1-1.5 miles

12
Fewer Cals and more exercise is best!!! if diet
alone, 75 wt. loss is fat if diet exercise
98 wt. loss is fatExercise (aka
activity!!!) burns calories directly builds/mai
ntains lean mass ? increase BMR (short/long
term) ?stress/depression. ? endorphins Ex
walk, jog or run a ____ 100 Calories
13
Recommendations to Achieve- Maintain a Healthy
Weight

• Eat protein at every mealincrease satiety
• Increase daily activity (cardio or resistance)
• No meal _______
• Get most Calories from ______ carbs
• Make small changes
• changes that you can make into ______
  habits
• The longer you keep weight off the more likely
  you
• will be successful long term

14
Dont drink your CaloriesBe Wary of Mindless
Eating Address the emotional issues around
food, weight, body image Address eating when
not hungry would I eat an apple?Be
patient.There is no ___ and ____ way to lose
weight!

15
National Weight Registry

• Voluntary register _at_ www.nwcr.ws
• 5,000 people w/ long term gt30 lb wt loss
• Eat fewer calories
• Eat breakfast 80
• Exercise 1 hr/day 90
• Behavior changes are consistent
  holidays/weekends, 80 use diet ex
• Constant vigilence