Weight Loss 101 presented by: Kimball Kinnersley

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Weight Loss 101presented by Kimball Kinnersley
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Calories are the key!

• But what exactly is a calorie?
• A calorie is a unit of energy. Calories are
  typically related to food. However, calories
  apply to anything containing energy.

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What is a calorie?

• A gallon of gasoline contains about 31,000
  calories as we know calories. More on that in a
  moment
• A calorie is the amount of energy, or heat, it
  takes to raise the temperature of 1 gram of water
  1 degree Celsius (1.8 degrees Fahrenheit).

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What is a calorie?

• Calories on food packaging are actually shown in
  kilocalorie. For the purposes of this lesson,
  we will refer to the kilocalorie as a calorie.
• 1000 calories 1 kilocalorie
• A can of soda actually has 200,000 calories but
  is shown on the can as 200 calories, which is
  actually kilocalories. This is the common
  practice of food packaging.

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What is a calorie?

• Therefore, a gallon of gas is actually 31,000,000
  calories. If it was in the grocery aisle, it
  would be packaged as 31,000 calories.

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What does a calorie do?

• We need energy to survive. We get the energy
  from the calories in the food we eat. Calories
  come from how much energy a particular food
  possesses (carbs, proteins, and fats).
• 1 gram of carb 4 calories.
• 1 gram of protein 4 calories.
• 1 gram of fat 9 calories.

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What does a calorie do?

• If you know the amount of carbs, proteins, and
  fats in a particular food, you then know how much
  calories/energy that food contains.
• If you took a particular serving of food that was
  160 calories, put it in a dish and set it on fire
  and burned it quickly, the burning food would
  create enough energy to heat 160 kilograms of
  water 1 degree Celcius.

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How many calories do I need?

• Just how many calories do our cells need to
  function well? The number is different for every
  person. Height, weight, gender, age and activity
  level all affect your caloric needs. There are
  three main factors involved in calculating how
  many calories your body needs per day
• Basal Metabolic Rate (BMR), Physical activity,
  and Thermic effect of food.
• Your basal metabolic rate (BMR) is the amount of
  energy your body needs to function at rest. This
  accounts for about 60 to 70 percent of calories
  burned in a day. One of the most accurate
  methods of estimating your basal metabolic rate
  is the Harris-Benedict formula
• Adult male 66 (6.3 x body weight in lbs.)
  (12.9 x height in inches) - (6.8 x age in years)
  
• Adult female 655 (4.3 x weight in lbs.)
  (4.7 x height in inches) - (4.7 x age in years)

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How many calories do I need?

• The second factor in the equation, physical
  activity, consumes the next highest number of
  calories. Physical activity includes everything
  from making your bed to jogging. Walking,
  lifting, bending, and just generally moving
  around burns calories, but the number of calories
  you burn in any given activity depends on your
  body weight.

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How many calories do I need?

• The thermic effect of food is the final addition
  to the number of calories your body burns. This
  is the amount of energy your body uses to digest
  the food you eat -- it takes energy to break food
  down to its basic elements in order to be used by
  the body. To calculate the number of calories you
  expend in this process, multiply the total number
  of calories you eat in a day by 0.10, or 10
  percent.

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How many calories do I need?

• The total number of calories a body needs in a
  day is the sum of these three calculations.
• Now that I know this, whats next?

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Whats next?

• Always consult with your doctor before making any
  significant changes, especially if you have any
  medical conditions that require regular
  monitoring and check-ups.

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Whats next?

• Here are some sample websites you may be able to
  calculate your optimum daily intake for weight
  loss, and the optimum intake to maintain your
  goal weight.
• USDA National Nutrient Database
• Mike's Calorie And Fat Gram Chart

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Calories, fat, and exercise.

• So what happens if you take in more or fewer
  calories than your body burns? You either gain or
  lose fat, respectively. An accumulation of 3,500
  extra calories is stored by your body as 1 pound
  of fat -- fat is the body's way of saving energy
  for a rainy day. If, on the other hand, you burn
  3,500 more calories than you eat, whether by
  exercising more or eating less, your body
  converts 1 pound of its stored fat into energy to
  make up for the deficit. One thing about exercise
  is that it raises your metabolic rate not only
  while you're huffing and puffing on the
  treadmill. Your metabolism takes a while to
  return to its normal pace. It continues to
  function at a higher level your body burns an
  increased number of calories for about two hours
  after you've stopped exercising.

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Did you know?

• We always have the same amount of fat cells in
  our body.
• The fat cells actually grow larger or shrink
  depending on weight loss or gain.

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Calories, fat, and exercise.

• Lots of people wonder if it matters where their
  calories come from. At its most basic, if we eat
  exactly the number of calories that we burn and
  if we're only talking about weight, the answer is
  no -- a calorie is a calorie. A protein calorie
  is no different from a fat calorie -- they are
  simply units of energy. As long as you burn what
  you eat, you will maintain your weight and as
  long as you burn more than you eat, you'll lose
  weight.
• This is why low carb diets usually dont work for
  the long haul. Calories are key!
• Where the calories come from doesnt matter,
  however, the nutrition we get from the foods we
  eat does. We wont be discussing nutrition at
  this time.

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Kimballs Perspective

• Ive lost over 30 pounds on two occasions.
• I didnt maintain it after losing it and gained
  it back again.
• I believe our daily calorie intake has to become
  a part of life. When you reach your target
  weight through calorie deficit, you then have to
  maintain it through a daily discipline of
  monitoring calorie intake.

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Kimballs Perspective

• Some of us have enough discipline, we can keep
  track in our heads, or it comes natural.
• Some of us, like me, have to write it down!
• Weigh yourself frequently, or infrequently as you
  prefer. I weigh daily. It keeps me motivated.

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Kimballs Perspective

• Its ok to be hungry. If its one hour until
  lunch time, grab some water and say to yourself,
  one hour to go!
• Keep a diary of what you eat.
• Eat a well rounded diet, but only eat things that
  are easy to count. Small meals, small portions,
  snacks between meals.
• Get a calorie book, or look up the foods online,
  and then write them down!
• If you go over your target, keep writing it down!
  Youll be able to use the diary to watch your
  patterns.
• No more after 800pm. Youll sleep better.

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Kimballs Perspective

• Think of your stomach in 3rds
• 1/3 food, 1/3 liquid, 1/3 air. If you can
  visualize this, you wont overfill yourself!
• People from countries that have little food, or
  fast regularly, are healthier than we are in the
  land of abundance!
• A proper diet, in my opinion, is more important
  than exercise. Exercise HURTS when you are
  overweight! Lose some weight first, get to a
  comfortable weight, and then start exercising.
  You wont have as many aches and pains, and being
  10, or 20 pounds less will make it easier once
  you get started. If it hurts bad, youll give
  up. Concentrate on weight loss first! Weight
  loss or exercise? Make weight loss the priority.

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Kimballs Perspective

• 5/29/2009 241 lbs.
• Bagel 210 210
• Coffee 5 215
• Oatmeal 140 355
• Sandwich 250 605
• Pretzels 110 715
• Carrots Celery 30 745
• Apple 55 800
• Banana 80 880
• Dinner 430 1310
• Total for the day - 1310

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Kimballs Perspective

• Using the BMR, to maintain my current weight
  (rest only), I would need to take in 2182
  calories per day. This does not include
  exercise, normal day to day activity, or the
  thermic.
• If I only take in, for instance, 1500 calories
  per day, that is a 682 calorie deficit based on
  BMR only.

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Kimballs Perspective

• Therefore, the body is pulling off of its
  reserve energy known as fat cells, and in
  essence, is shrinking them.
• Take it slow. If eating is a real struggle, make
  your calorie deficit less aggressive and settle
  in for the long haul. Set a goal, mark it on the
  calendar!

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Kimballs Perspective

• If you exercise, and can calculate approximately
  how many calories you burn during that exercise,
  you can either subtract those calories from your
  daily total and eat more, or not eat more and end
  up at a higher calorie deficit. Or, if you eat a
  little too much, take a walk and burn it off.
• As you get in better shape and exercise, you will
  need to take more in than if you are sedentary.
  If not, youll be starving yourself! Please
  dont do that!

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Kimballs Perspective

• Visualize yourself thin. Think about what you
  desire to look like!
• Think about how much better youll feel, how much
  more energy youll have.
• Awesome free website http//caloriecount.about.c
  om/
• According to howstuffworks.coms health
  section, most people only need 1500 2000
  calories per day.

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Kimballs Perspective

• When I hit 215, the skinny boy clothes are coming
  out of the closet! I saved them since last time
  I was thin!
• Thats my goal!
• Oh yeah, eat lots of fiber! Your body wont like
  the fact that its taking in less calories and
  will try to slow down your metabolism. Its sort
  of like a defense mechanism because the body is
  thinking, I better hold onto this food because I
  dont know when Ill get more. Fiber, and
  plenty of it, helps keep things moving.

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Kimballs Perspective

• Recommended daily fiber intake for adults should
  be around 20 35g.
• Oatmeal, dried prunes, prunes, raisins, high
  fiber cereals or granola bars, prune juice, or
  dietary fiber supplement are all examples of
  great fiber resources.