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Weight Loss 101

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Vanessa Milsom

on 5 June 2014

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Transcript of Weight Loss 101

Weight Loss 101
Background on weight loss
Today's Agenda
Weigh Yourself Regularly
Food Tasting

Any questions?
Make Physical Activity a Part of Your Everyday Life
Want to be able to tie my shoes
I want to travel more comfortably
Look better in my clothes
More energy to play with my children or grandchildren
Reduce my diabetes medications
Small Weight Losses Result in Huge Benefits
#1 Most Requested
Beginning a physical activity program
Make Sure Goals are Realistic

A Hesitancy to Prescribe...

<2% eligible pts on medications

Obesity not seen as disease
Seen as vanity instead of health issue
History of safety concerns

National Weight Control Registry
Formed in 1994 to study the habits of successful maintainers

eat breakfast every day

weigh themselves at least once per week

watch less than 10 hours of TV per week

exercise, on average, about one hour per day
Long-term weight loss maintenance takes work, but it is possible!
Nutrition and weight loss
Energy Balance Equation
I don't want to have a heart attack like my dad did
Why Focus on Calories?
Balance between the energy (calories) you take in via food and drinks and the energy you burn
Any approach that causes a reduction in calories will produce weight loss- most "diets" reduce calories by eliminating whole food groups
Doesn't the
of food matter?
Reducing cals by 500-1,000 per day will result in weight loss of about 1-2 lbs. per week
Perception that no one is successful at weight loss
Many people are going about it the wrong way- there is no quick fix!
Strategies for long-term weight loss that are based in science
Promises weight losses
>1-2 lbs. per wk
Source: Weight of the Nation
Says you won't need to exercise
Excludes any food group
Tells you to consume one
or only a few food groups exclusively
Requires you to purchase their pills, bars, shakes, etc
Rely on personal testimonials instead of scientific evidence
lost weight on their own
joined a formal wt loss program
What kind of exercise will maximize weight loss?
Why Do YOU Want to Lose Weight?
Start with small, concrete
changes that won't
overwhelm you
Don't wait until you feel motivated- you'll be waiting forever!
Can eat very little food, but gain weight OR eat high volume of food but lose weight
Caloric Density
Fullness or satiety occurs in response to
of food consumed

You want to consume
the most food for the fewest calories
Keep a food journal and
track calories
Strategies of successful weight losers
Get used to
daily fluctuations
Provides objective measure
of what you're doing
Weigh yourself under same conditions each time
Paper and pencil
OR electronic
Start out simple, then track more
Best to monitor intake throughout the day
Something that you
can stick with!
Participants have lost an average of 66 lbs. AND kept it off for 5.5 years
Lost 30+ lbs. and maintained it for at least one year
View calorie goal as
your budget
Calorie King book
or website
Many healthy foods are very high in calories
(e.g., nuts, avocado, peanut butter, juice)
Establish a regular eating schedule and eliminate unplanned eating
Limit Consumption of Sugar-Sweetened Beverages
We underestimate
caloric intake by
enhances awareness
3 meals

and 1-2 snacks daily
Set a Calorie Goal

Tara Tyler, R.D.
Mike Rohr, P.T.
Vanessa Milsom, Ph.D.

One of the only foods directly
linked to being overweight or obese
No nutritional value!
Body doesn't recognize liquid
calories the way it does solids
253 calories in a 20 oz. soft drink
Exercise is important for weight loss, and even more important for weight maintenance
Exercise yields health benefits beyond weight loss
A successful weight loss plan incorporates
caloric reduction and increased exercise
Caloric Density
Reduces hunger
and cravings
It would take 2.5 miles of walking to burn off this candy bar
...but it's a lot easier to reduce calories by eating less than to burn them through exercise
Track your activity (pedometer, FitBit, or pen and paper) and set concrete goals!
Exercise is a wonder drug!
It reduces risk for:
What type of exercise should I do?
It depends on your goals!
For weight loss and maintenance,
cardiovascular exercise
is best!
walking, biking, running
It would take 60 minutes of jogging to burn off this McFrappe
Exercise Safety
You don't need to start
at 50 minutes,
5-6 days per week
Start slowly to avoid overuse injuries, but increase steadily
Warm up and cool down
Choose Low-Cal Options When Eating Out
Losing just 5-10% of your body weight can improve your blood pressure, cholesterol, glucose control and reduce joint pressure
You don't need to lose much weight in order to enjoy better health!
What Should I Eat to Lose Weight?
Focus on calories
diet quality
High in fruits and vegetables, whole grains, and lean proteins
Make a Commitment
Find Your Inner Motivation
Weight loss takes time and effort- make sure you're ready to make permanent changes!
Seek Support
Surround yourself with supportive, positive people
Top 10 Weight Loss Tips
Fact vs. Fiction
Low-Cal Food Tasting
Physical Assessment
Fad Diets vs. Lifestyle Changes
National Weight Control Registry
As long as it reduces calories and is nutritionally sound, go for it!
The "Pounds Lost" Study
Nutrition: Fact vs. Fiction
Eating too many carbohydrates causes weight gain
are healthful
Snacking can help prevent me from overeating at meals
Eating late/before bed causes
weight gain
Frozen/canned fruits & vegs aren't as nutritious as fresh
In a healthy eating plan, all the foods I eat should be low fat
Learn to not react
to scale
Don't go below 1500 for men and 1200 for women
Can get a
baseline week
(i.e., 500 calories per meal, 100-200 snacks daily)
Limits exposure to food and
opportunities for overeating
Burns more calories
Limit TV Time
all-cause mortality
Minimum exercise for health benefits =
150 minutes/wk
A Word about
Frequency and Time
(how many times per wk)
(how hard)
(how long)
(what kind of exercise)
3-6 days per week
Somewhat hard
25-50 minutes
Must involve your legs
Must be able to sustain for 25-60 min
Must be willing to do regularly
Examples: walking, biking, elliptical, rowing
For weight loss + maximum health benefit =
250 minutes/wk

25 minutes per day, 6 days/wk
50 minutes per day, 3 days/wk
42 minutes per day, 6 days/wk
50 minutes per day, 6 days/wk
Average American watches 5 hours of TV per day
Biggest reason for not pursuing weight loss is lack of time
TV is sedentary and provides cues to overeat (i.e., food commercials)
Restaurant meals involve large portions, which means more calories!
Pick places with low-cal options
Avoid buffets
Have snack before you go
Order a small size
People who are successful at losing weight accept that work needs to be done, and then do it!
Take responsibility for my
choices, and stop blaming
lack of willpower or control.
Focus on eating and activity goals,
not just the scale
Aim for no more
than 1-2 lbs. weight lost
per week
Provides basis for goal-setting
Average Americans eats 4-5 restaurant meals per week
Be willing to make
mistakes, learn from them,
and try again!

"I want to walk twice a week for 30 minutes
with my husband after dinner"
"I want to exercise more"
Facing the Music
Be active even when I don't feel like it.
Do what works even
if "I shouldn't have to."
Say no, even when it's hard to do.
Do what I need to do,
no matter what those
around me are doing.
Stop waiting until
a "better time" to
do what I need
to do.
To continue healthy choices, you will need help
Figure out what you
need from your friends
and family, then ask for it!
Not enough to eat healthy foods- have to eat low-cal foods!
Full transcript