weight loss 101 the calorie war. 90 lbs. ago… 12/28/07 – wedding 12/27/07 – wedding rehearsal
TRANSCRIPT
Overview
Weight loss is about CALORIES IN vs. CALORIES OUT
• The Science of Weight Loss
• Exercise
• Nutrition Tips
The Science of Weight Loss
• Calories: the energy in food.
• Calories you eat are either converted to physical energy or stored within your body as fat.
• 3500 calories = 1 lb. of fat
Calculate Your Metabolism
“The basal metabolic rate (BMR) is the energy used by the body’s mechanical activities necessary to sustain life, such as breathing and blood circulation.” (metabolism.com)
Why Exercise?
“Research consistently shows that regular exercise, combined with healthy eating, is the most efficient and healthful way to control your weight.” (webmd.com)
• Boosts metabolism
• Body toning
• Disease prevention
• Psychological Effects
Nutrition DO’s
• DO your research– Read Nutrition Labels– Use Websites:
• CalorieKing.com• TheDailyPlate.com
– Request the nutrition information at restaurants
• DO measure – portion size matters
• DO eat more often, rather than just eating more– 20 minute rule
Nutrition DON’Ts
• DON’T skip breakfast– Kick start metabolism– More likely to binge later (MSN Health & Fitness)
• DON’T deprive yourself– If you can’t do it long term, don’t do it. Remember,
this is a lifestyle change, not a “diet”.
• DON’T eat after 7 p.m.
• DON’T drink your calories
Simple Swaps
Original Replacement
Sugar – 1 c. 774 Splenda – 1 c. 0
Oil – ½ c. 970 Applesauce – ½ c. 50
Butter – ¼ c. 408 Light Margarine – ¼ c. 160
Cream Cheese – 2 oz. 198 FF Cream Cheese – 2 oz. 54
Sour Cream – 2 oz. 122 FF Sour Cream – 2 oz. 42
Brown Sugar – 1 c. 547 Splenda – 1 c. + SF Maple Syrup – ¼ c. 35
Eggs – 1 75 Egg Whites – ¼ c. 25
Notes: • You can also use spray butter as a replacement for butter• Cooking Spray can be substituted for butter or oil when greasing a pan, sautéing vegetables, etc.
More Swaps
Original Replacement
Bread – 1 slice 70 Light Bread – 1 slice 35
Shredded Cheese – ¼ c. 110 FF Shredded Cheese – ¼ c. 45
Bread Crumbs – 1 c. 440 Panko – 1 c. 224
Noodles – 2 oz. 200 Tofu / Shiratake Noodles – 2 oz. 20
Ground Beef or Sausage – 1 lb. 972 Ground Turkey Breast – 1 lb. 480
Some Tips:
• The word “light” indicates that there is at least 1/3 fewer calories than the original
• “Reduced Fat”, “Low Fat”, and “Fat Free” do not necessarily mean that
the item is lower in calories. Read the labels to find out.
Makeover of Matt’s Cheese Dip
Original Recipe
32 oz. Velveeta 2560
32 oz. sour cream 1952
1 can Rotel diced tomatoes & green chiles 50
½ tsp. cayenne pepper 0
½ tsp. black pepper 3
1 tsp. red pepper flakes 5
TOTAL (16 servings – ½ cup each) 4570 or 286 per serving
Light Recipe
16 oz. Reduced Fat Velveeta 960
16 oz. Fat Free Cream Cheese 432
32 oz. Fat Free Sour Cream 672
1 can Rotel diced tomatoes & green chiles 50
½ tsp. cayenne pepper 0
½ tsp. black pepper 3
1 tsp. red pepper flakes 5
TOTAL (16 servings – ½ cup each) 2122 or 133 per serving
Dipping OptionsTostitos Regular 140
Tostitos Baked 120
Light Bread 35
Total Cals with Bread: 168Total Cals with Baked Chips: 243Total Cals Original: 426