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Losing Weight The Healthy Way

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Presented Tuesday, January 13, 2009, as part of the Community Outreach Education Program at Community Memorial Healthcenter - South Hill, VA.

Presented Tuesday, January 13, 2009, as part of the Community Outreach Education Program at Community Memorial Healthcenter - South Hill, VA.

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Losing Weight The Healthy Way Losing Weight The Healthy Way Presentation Transcript

  • Losing Weight the Healthy Way
      • Nana Ataa Ofosu-Benefo, MS, RD, CDN, IBCLC
      • Clinical Dietitian / Morrison Management Specialists, Inc.
      • C.O.R.E. Program - Community Memorial Healthcenter
      • January 13 th , 2009
  • Session Objectives
    • Rethinking Those New Year's Resolutions: Setting Realistic Expectations and Goals
    • Fad Diets: Dispelling Myths
    • Losing Weight in a Healthy Way: Practical Guidelines for Getting Started – Again
    • Beyond Instant Gratification: Eating to Live Well, Feel Better, and Look Great
  • You are not alone… A Doctor's Weight Loss Story
  • Realistic Expectations??
  • Developing Realistic Weight Loss Goals
    • Using your current weight and height, find your BMI on the BMI Table.
    • Identify your BMI status right now. Where do you fall? (normal, overweight, obese, morbidly obese)‏
    • When you get home today, measure your waist circumference. Women – is your waist measurement >35 inches? Men – is your waist measurement >40?
    • Weight loss goals should start at 10% of your current body weight (e.g. if you weigh 200 pounds, and your BMI is >25, you can aim to lose 20 pounds)‏
  • Developing Realistic Weight Loss Goals
    • Set a definite time range for the achievement of your goal: e.g. Within 4 – 6 weeks for the first 5 pounds lost; Within 4 – 6 months for the first 10% wt loss
    • A 1 – 2 inch reduction in your waist measurement has been found to correspond to approximately a 3-5 pound weight loss.
    • If you see the inches coming off pretty steadily, but not the pounds – DO NOT BE DISCOURAGED! You are still achieving your goal of improved health outcomes.
  • Watch out for fad diets!
  • Fad Diets: Dispelling Myths
    • Diets that claim that certain types of foods or supplements will magically burn body fat. Example: This magical food will burn fat from your thighs
    • A diet that only allows you to eat certain types of food. Example: Eat cabbage soup and diet no more. "How long can you possibly continue to eat like this?"
    • Diets that make you eat only at certain times of the day. Example: Eat before 3:00 pm., and watch the pounds shed off!
    • Diets that make the claim that you can lose more than 2 pounds per week. Example: Lose up to 5 pounds the first week!"
    • A diet that says that you do not have to exercise. Example: Lose fat while you are sleeping!"
    • A diet that sounds to good to be true! . Example: Eat cookies and watch the weight shed off!
    • Stop falling for magical fad diets. They are eating away nothing except your pocketbooks, your time, and your hopes!
  • Keep It Simple...
    • Eat smaller portions, eat better, become more physically active.
    • It sounds straightforward -- and yet a 1999 study by the U.S. Centers for Disease Control and Prevention found that most people trying to lose weight don't take this multi-pronged approach.
    • The study concluded that two-thirds of people in the United States say they are trying to lose or maintain their weight.
    • Of these, only a fifth are reducing calories and exercising at the recommended level of at least 150 minutes per week.
  • Losing Weight in a Healthy Way: Practical Guidelines for Getting Started – Again
    • Start with a visit to your doctor for a checkup; consult with a registered dietitian to design a sensible diet plan.
    • Drink lots of water .
    • Exercise for at least 30 minutes, as many days a week as you can.
    • Aim for losing one to two pounds a week. Faster weight loss is more likely to be temporary. People on stricter diets usually give up sooner and often gain back their weight.
    • Buy a book of calorie counts, and get familiar with how many calories are in the foods you eat most often. A guide to amounts of fat in foods is also helpful.
    • Don't skip meals. Hunger makes people more likely to splurge and overeat later.
    • After you've reached your desired weight, talk to your doctor again about weight management. Your goal should be staying at a weight you want for the long haul.
  • Start slowly, start small…
    • A registered dietitian is the best source of reliable and up-to-date food and nutrition information, with the skills to translate science into practical advice you can use.
    • How to avoid sabotaging your weight loss efforts...
  • Resources at your fingertips:
    • http://www.webmd.com/diet/food-fitness-planner
    • http://www.mypyramid.gov/STEPS/stepstoahealthierweight.html
    • Outpatient Nutrition Counseling at Community Memorial Healthcenter ($75.00 / visit): 434-447-3151 x 3318
    • Local Weight Watchers Group (and online)‏
    • Local gyms / fitness centers (YMCA, Freedom Life Fitness, CMH Cardiac Rehab & Exercise Therapy Center, Curves, etc.)‏
    • The Biggest Loser television reality show – for sheer motivation!
  • Beyond Instant Gratification: Eating to Live Well, Feel Better, and Look Great