Weight management review

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  • 1. Formal Education
    Bachelors from UCLA in Sociology
    Masters Student CSUDH
    Certifications
    American College of Sports Medicine (Heath Fitness Specialist)
    National Strength and Conditioning Association (Certified Strength and Conditioning Specialist)
    Credentialed coach with International Coach Federation
    Credentialed Lifestyle and Weight Management Coach through the American Council on Exercise
    Practice
    17 years as an independent facilitator of individual and corporate health
    Pritikin Longevity Center
    Research studies at El Camino College
    About Danielle
  • 2. Weight Management Evidenceand more…
    N A T I O N A L I N S T I T U T E S O F H E A L T H
    N A T I O N A L H E A R T , L U N G , A N D B L O O D I N S T I T U T E
    Brought to you by Danielle Vindez
  • 3. It’s not ALL in your head.
    Sometimes
  • 4. What can we do for renewedVitality and Energy?
    • Know your (modifiable) risk factors for heart disease
    greater susceptibility two or more risks
    BMI over 25 is overweight, > 30 is obesity
    High blood pressure
    High cholesterol, high triglycerides
    Smoking
    High blood glucose
    Inactivity
    Or Waist circumference of > 35 for Women, 40 for Men
    (Because evidence supports that exercise, behaviors, and diet have a protective effect on our vitality and energy.)
  • 5.
    • Prevent future weight gain, or unhealthy choices
    • 6. Reduce body fat if risk factors greater than 2, or waist circumference >35 inches for women,
    & 40 for men
    • Maintain loss of body fat
    • 7. Maintain muscle mass
    • 8. Get more active
    • 9. Change our story
    Self-care Recommendations
  • 10. Treating risk factors through weight loss is effective
    Treating risk factors through physical activity is effective
    Physical activity alone in overweight people has a moderate effect on abdominal fat loss
    Abdominal fat is an independent risk factor
    Physical activity is a predictor of successful weight loss
    A 10% weight loss in overweight people can reduce risks and improve vitality and energy
    What we Know
  • 11. Energy balanceCalories in = Calories out
    And quality in quality out
  • 12. EVIDENCE STATEMENT– The combination of reducing calories and increasing physical activity produces greater weight loss than diet alone or physical activity alone.
    Recommendation : For overweight people a combination of reducing calories and increasing physical activity decreases abdominal fat and increases cardiovascular fitness.
    The most successful strategy for weight loss includes LCD, increased physical activity, and behavior modification
    The most successful strategy for weight maintenance = exercise regularly and mindful eating.
    The Bigger Pictureresearch
  • 13. Exercise Recommendations
    Cardiovascular or aerobic
    Strength training
    Frequency – 5 t0 7 days a week of moderate, 3 to 4 of vigorous
    Intensity – somewhat hard
    Time – to reduce risk of chronic disease 30 minutes; to prevent weight gain 60 minutes
    Type –Use of major muscle groups in a rhythmic motion
    Frequency – 2 to 3 X’s a week
    Intensity – substantial fatigue
    Time – 45 minutes, full body
    Type – Resistance = body weight, tubing, gravity, dumbbells, medicine balls
    Stretch all major muscle groups 3 X’s a week for 30 secs. ea. , repeating 3 times.
  • 14. Metabolismnumber of calories needed to exist
    Exercise 30% of RMR
    Change your RMR by increasing muscle mass or maintaining muscle mass
    Exercise helps to stop loss of muscle
    Non Exercise Activities = ADL
    RMR is a combination of BMR which is determined by sex, age, genetics and body size
    RMR can equal 70 to 90% of expenditure
  • 15. Confront the truth of our story, or, do the benefits out number the costs
    Develop an intrinsic story that has spiritual, mental, physical, and emotional value
    Design a plan to actualize the new story and make it a daily occurrence
    Surround ourselves with a supportive environment
    From What to How
  • 16. Keys to Energy Management
    Key awareness/benefit
    Spiritual alignment
    Mental focus
    Emotional connection
    Physical
    Barriers/costs
    Not connected to purpose
    Partial engagement, multi-tasking
    Faulty storytelling
    Impatience or negative thinking
    Fatigue
    Pain
  • 17. Caloric restriction is important in early weight loss
    Exercise, aerobic, and resistance training help create negative energy balance
    Exercise alone results in moderate weight loss
    Exercise promotes muscle retention
    Exercise is critical for sustaining weight loss
    Regardless of fatness, fitness lowers risk
    Your story becomes you
    Summary