created by wellness concepts inc....calculating calories • 35 pounds x 3,500 calories per pound =...

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LECTURE AGENDA

• Why is today’s topic important?

• Definition of healthy weight

• Definition of overweight and obesity

• Seven habits of truly effective dieters

• Your action plan

• Questions?

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35.7 35.5 35.8

32.6 33.231.9

36.6 37.236

39.7

36.6

42.3

0

5

10

15

20

25

30

35

40

45

All Men Women

Percentage

Source: CDC/NCHS – 2011-2014 Created by Wellness Concepts Inc.

PREVALENCE OF OBESITY AMONG ADULTS AGES 20 AND

OVER; BY SEX AND AGE: 2011-2014

OBESITY PREVALENCE

VISIT CHOOSEMYPLATE.GOV AND GO TO

“SUPERTRACKER AND OTHER TOOLS” FOR A BMI

CALCULATOR

Body Mass Index (BMI) Category

< 18.5 Underweight

18.5 – 24.9 Normal weight

25 – 29.9 Overweight

30 – 34.9 Obesity Class I

35 – 39.9 Obesity Class II

> 40 Obesity Class III

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BMI CALCULATING

Source: International Food Information Council Foundation - 2015 Food & Health Survey

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Not trying to do anything

20%

Trying to maintain my

weight22%

Trying to gain weight

3%

Trying to lose weight55%

FOOD AND HEALTH SURVEY

More Than Half Of Americans Are Trying To Lose Weight

DO YOU WANT TO BE A SUCCESSFUL

LOSER?

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RECORD KEEPING

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HABIT NO. 1

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Unable to Estimate Calorie Needs29%

Over Estimated

7%

Under Estimated

49%

Estimated Correctly

(within 10% of EER)

15%

1 in 7 Americans Correctly Estimate Calories

Source: International Food Information Council Foundation - 2012 Food & Health Survey

FOOD AND HEALTH SURVEY

HOW MANY EXTRA CALORIES PER DAY EQUALS A

35 POUND WEIGHT GAIN IN 18 MONTHS?

a. 500

b. 410

c. 227

d. 156

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TEST YOUR KNOWLEDGE

CORRECT ANSWER:

C. 227 CALORIES

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CALCULATING CALORIES

• 35 pounds x 3,500 calories per pound = 122,500

extra calories

• 122,500 calories divided by 18 months= 6,805 extra

calories per month

• 6,805 calories divided by 30 days per month= 227

extra calories per day

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• 227 Calories In:

– ¼ cup cashews

– 1 1/3 ounces dark chocolate, 70% cocoa

– 2 ounces hard pretzels or rice cakes

– ½ cup hummus

– 12 ounce flavored latte with whip cream

– 8 ounces wine

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DID YOU KNOW?

TRACKING TIPS

• If you don’t track, you don’t know!

• Specific tracking support:

– ChooseMyPlate.gov Supertracker

– Websites

– Apps: My Fitness Pal, Lose It

– Excel spreadsheet

– Notebook

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TRACK YOUR DAILY WEIGHT

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EAT LOW-CALORIE DENSITY FOODS

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HABIT NO. 2

TIPS ON CALORIE-DENSITY:

• Volumetrics by Barbara Rolls

• High water content

• High fiber

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Cheesy Scrambled Eggs Scramble with Fruit

523

Calories

533

Calories

WHICH ONE WOULD YOU CHOOSE?

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CDC INDICATOR REPORT

EAT YOUR CALORIES, DON’T DRINK THEM

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HABIT NO. 3

TIPS FOR EATING YOUR CALORIES

• Calories in beverages are generally less nutritious,

are quickly consumed and easily accrued

• Avoid or limit juice, juice beverages, sports drinks,

milk, soda

• Drink water, seltzer, tea (hot or iced)

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16 oz 32 oz 44 oz 52 oz 64 oz

48 Teaspoons Sugar

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DID YOU KNOW?

EAT A BALANCED DIET

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HABIT NO. 4

TIPS FOR A BALANCED DIET

• Visit ChooseMyPlate.gov

• Balance of carbohydrate, protein and fat

• Portion control

• Regularly–spaced meals and snacks

• Choose whole foods vs. processed packaged foods

• High fiber

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BALANCE YOUR PLATE

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PORTION CONTROL

Under Eating vs. Over Eating

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HOW OFTEN?

• Eat breakfast every day, regardless of hunger level

• Eat every 3-4 hours

• DO NOT skip meals in hopes of reducing calories

for weight loss

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EAT MINDFULLY

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HABIT NO. 5

MINDFUL EATING TIPS

• Take a calming deep breath before eating

• Note portions before starting and remove excess

• Avoid multi-tasking while eating

• Listen to soothing music while eating

• When you have completed ¼ of your meal, ask

yourself if you are satisfied or full

• Eat slowly

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EAT S-L-O-W-L-Y…

How long does it take your brain to recognize

that you are eating?

20 minutes

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SET UP YOUR ENVIRONMENT FOR SUCCESS

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HABIT NO. 6

SETTING UP YOUR ENVIRONMENT

• Keep tempting food out of the house

• Limit trips to the kitchen at home or work

• Use smaller plates

• User smaller glasses

• Play soothing music

• Use soft lighting

• Eat sitting down at the table

• Pre-plate food in kitchen vs. serving family style

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WHAT SHOULD I EAT?

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Minimize or consolidate food decisions.

SEEK SUPPORT

• From family, friends or a group

• Get support to change your lifestyle and relationship

with food from a Registered Dietitian or licensed

counselor

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SIZE MATTERS

“Bottomless Bowl Principle”

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Size of a serving

bowl, a plate, or a

package has been

shown to bias

how much a

person serves

himself and eats

by an average of

20-30%.

PLATE SIZE

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Choose a smaller plate to cut

calories and avoid overeating

EXERCISE

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HABIT NO. 7

EXERCISE TIPS

• Identify what type of movement you enjoy

• Have fun during exercise (music, WII Fit)

• Enlist family or friends to move with you

• Put movement into your daily schedule

• Keep your heart rate up for 30 minutes

• Increase exercise and activities of daily living

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NATIONAL WEIGHT CONTROL REGISTRY

• Successful losers expend roughly 2,800 calories per

week with physical activity

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The National Weight Control Registry

(http://www.lifespan.org/services/bmed/wt_loss/nwcr/)

WEIGHT TRAIN FOR WEIGHT LOSS

Q: Why should you weight train in addition to

cardiovascular movement?

A: Muscle is metabolically active!

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GET ENOUGH SLEEP!

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BONUS TIP

SLEEP SAVVY

• Strive for 8 hours per night

• Make your room as dark as possible

• Do not turn lights on in the middle of the night

• Keep your feet warm

• Keep the room cool

• Do not eat right before bed

• Drink chamomile or lavender tea before bed

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SUCCESS IS MOST OFTEN

DETERMINED BY WHAT YOU DO

REGULARLY.

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LASTING THOUGHT

YOUR HEALTHY WEIGHT ACTION PLAN

“Knowing is not enough; we must apply.

Willing is not enough; we must do.”

-Johann Wolfgang von Goethe

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Actions:

1. ______________

2. ______________

3. ______________

SOME ADDITIONAL RESOURCES…

QUESTIONS?

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