Natural weight management

Natural Weight Management AAI wellness Class 2011

Metabolic Rate Measurements
Metabolic rate =
Calories burn rate
Energy expenditure :
1) Resting calories (70-80%)
2) Activity Calories
3) Exercise Calories

Why stomach is acidic?
Saliva: pH=6.0-7.0
Stomach: pH=2.0-2.5
it contains:
1) Pepsin
2) HCL
3) Intrinsic factor
4) Lingual ligase

Digestive Enzyme = 30 g/day secreted
Protein Proteases
Starch Glycosidases
Triglycerides Lypases
Nucleic Acid Nucleases

Basal Metabolic Rate (BMR)
Female:
0.9 kcal/kg/hour X 24= 21.6kcal/kg/day
= 9.8kcal/lb/day
Male:
1.0 kcal/kg/hour X 24= 24.0kcal/kg/day
= 10.9kcal/lb/day

Total Energy Requirement
BMR = Weight X 9.8 /10.9 kcal
=
Thermic effect of food
= 10 %
Physical activity
= 20%(stationary)
= 50% (heavy work)

Total Energy Output (TEO)
BMR= 9.8 cal X
=
10.9 cal X
=
TEF= 10 % of food consumed
=
PAC=BMRX 20-50%
=
TEO= BMR + TEF + PAC
=

Energy Balance
The body gains or loses fat based on energy balance
Energy intake=
Energy expenditure
3 states:
Normal
Negative
Positive

Protein 4 calories/gram
RDA: 10-15 % of total calories
Adult: 1.76cal/ lb/day
Athletes: 3.52/ cal/lb/day
To build up new proteins
To replace worn out ones
Essential amino acid come from food (at least 20, 10 for children, 8 for adults
Adults:Isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, valine,
Children: Argnine and histidine

Carbohydrates: 4 calories/g
RDA: 55-60% of total calories
Sugar: 10 % of total calories
Protein-sparing action
Antiketogenic effect of CHO-ketosis
CNS glucose dependent
Sources for fiber

FATS: (Triglycerides) 9 cal/gram
RDA: 30 % of total calories
10% polyunsaturated
10 % saturated
10 % monounsaturated
To provide energy source
3 essential fatty acids
Fat soluble vitamins only be absorbed in the presence of fat in the intestine
Used for making hormones and essential cell structures.

Unsaturated fats: Cis & Trans?
Cis fatty acid
double bonds are present in naturally occurring fatty acids. Low melting point.
Trans fatty acids:
double bonds occurring in hydrogenated fats
(peanut butter, margarine)

Body Fat Classification
Female:
Lean < 8%
Healthy <15%
Mild over fat <16-19%
Over fat <20-24%
Health Risk > 24%
Your body Fat:____%
Male:
Lean <15%
Healthy <15-23%
Mild over fat <24-27%
Over fat <28-33%
Health Risk > 33 %

Body Mass Index Status Men Women Underweight <20.7 <19.1 Acceptable weight 20.7-27.8 19.1-27.3 Overweight >27.8 >27.3 Severe overweight >31.1 >32.3 Morbid Obesity >45.4 >44.8

How many calories of fat can eat per day?
To Maintain weight:
Your weight_____lbs
X 13= _______ cals (at rest)
X 0.20=______ cals
(from fat)
/9=________g
(fat gram/day)

How many calories can you eat/day to lose fat?
To lose fat:
Your weight_____lbs
X 13 = cals
-500 cals = ______
X 0.20 =
/ 9cals/g= g
fat gram allowed/day

How many calories does exercise burn?
Walking 1 mile
=100 cals
Calories in 1pound of body fat
=3500 cals
Miles needed to walk/run to burn 1 lb of body fat
= 35 miles

How long should you exercise?
Start: 5-10 min.
Increase: add 2-5 min/day, until reach
40-60 min.
Maintain: 40-60 min.
until you reach desired weight goal.
Begin 3 days per week
gradually increase to 5 days per week.

Case study ( sample calculation)
A female,54 years old
Weight =146 lb
Consumes2,236c/day
Protein=58 g
Fat=99.5 g
CHO=263 g
Calcium=800 mg (RDA= 1200mg/day)

Evaluation of case study
Protein = 58g x 4cal/g
=232 cal/2236
=10.4%(10-15)
Fat =99.5 g x 9 cal/g
=895.5 cal/2236
= 40% (30%)
CHO = 263g x 4cal/g
= 1072 cal/2236
= 48% (55-60%)

Recommend Daily Allowence (RDA)
Energy Values:
FAT = 9 cal/g
Protein = 4 cal/g
CHO = 4 cal/g
RDA :
FAT 20-30 %
Protein 10-15 %
CHO 55-60 %

Calories Reduction: - Calculate the % how to reduce the fat/calories
BMI= weight/height= 146lb/64in=2.28lb/in
BMR=146lb X 9.8cal/lb=1430.8cals
Physical(20)+Themic(10)= 30%Z X = 429.24cals
Total energy esxpenditure=1430.8 + 429.24 =1860 cals
Loss 1lb of adipose tissue= 450g X7.8cal/g=3500cals
Wants reduce 2lb/wk=3500cals X 2= 7000cals/wk
Cals reduce per day=7000cals/7days=1000cals/day
Limitation per day=1860-1000= 860 cals/day
Fat=30% X 860 =258/9=29g /day
Protein=15 % X 860=129/4=32g/day
CHO=55 % X 860=473/4=118g/day

Fat loss Summary
Consume less fat ( < 20 % of total calories)
Absorb less fat by add fibers
Reduce 500 calories/day
Use antioxidants to neutralize free radicals release
Exercise 3-5 days per week.
Seek professional help if you are in health risk

Daily Reference Value 1500 calorie diet
Fat= 50g
(30%X1500cal/9cal/g)
Saturated = 15 g
Unsaturated= 35 g
Protein=37.5- 56.25 g
(10-15% X1500c/4cal/g)
CHO =206-225 g
(55-60%x1500c/4cal/g)

Develop your own free diet plan
5 steps:
1. Estimate calorie requirements for your present weight
2. Roughly calculate your present calorie consumption by recording food consumed in an average day
3. Start the free diet plan by reducing you present daily calorie intake by 500 calories
4. When weight loss slows reduce calorie consumption by a further 100cal/day
5. A free diet plan should consist of mainly natural foods low in calories and high in nutrients to help avoid any nutrient deficiency

Calculate the energy value of a meal

Basic Diet Plan

Our refreshment today
Protein = g X4cal/g
Fat= g X 9cal/g
CHO= g X4cal/g
Total energy value
= g + g + g
=

Healthy Weigh Loss
Healthy fat loss:
2 lbs/week by dieting and exercises
Combine with our natural
weight management
program
3-5 lbs /week

Top 10 Satiating Foods Soup -Pennsylvania state university found two soups/day for weight loss average 16 lbs/year Salad -Research from Penn State shows people who eat salad at the start of a meal wind up taking in fewer calories Eggs -University of washington found who eat 30% protein diet less 44 calories than the 40% Grapefruit- 98 percent water and only 39 calories. Fish -cooked white fish is proven to keep you full Oatmeal -providing more protein per serving than any other grain as well as a good dose of fiber Beef -Partner beef with a high fiber side dish (wild rice or bulgur) Beans - global nutrition research shows that high fiber foods are processed slower and last longer in the stomach Popcorn -Keeps your mouth moving longer than the same amount of calorie of other snacks Apples - high water content means you get more food for less calories.

Natural Weight Management
Initial evaluation & differential diagnosis
Individualized treatment plan to treat “root”
Speed up metabolic rates
Natural protocols of
1) Acupuncture
2) Auricular therapy
3) Herbal formula
4) Herbal wrap & cream
5) Qi Gong therapy

Obesity Treated by Auricular Acupuncture
60 patients diagnosed as pathological obesity (20 % > normal weight)
Each patient measured body weight, Bp, glucose & lipids level
Auricular points with electrical stimulation for 20 min. each session
Treatment was given three time a week for 1month.
The average weight loss was 12 lbs.( 3lbs/week)

Herbal Seed- Lose water and lbs
Semen Vaccariae Segetalis
Function & clinical use: Moves blood and promotes circulation and diuretic functions
Contraindication: pregnancy

Slim Crystal -natural herbal beverage to lower fatty acid
Active ingredients :
Fructus crataegi, Fructus Forsythiae
Trichosanthis, Radix Astragl,Porio Cocos,Semen Plantaginis.Glycyrrhizae
Functions:
Effect on lipid metabolism:
Fatty enzymes dissolves fat acid chain. It lower the serum cholesterol and triglerceride level. In the clinical trial studies, it found to lower the lipids level with one to two month of dosage.
Dosage:
1 bag a day, divide two time to drink, dilute with warm water.

Slim Capsules
Active ingredients :
Fructus crategi, Massa Fermentata
Semen Raphani, Pericarpium citri pee,
Rizoma Pinella,Poria Cocos.Fructus Forsythiae, Ginseng
Functions:
Metabolic effect : Suppressing the appetite and increasing protein syntheisis
Lipid effect:: Lower cholesterol
Effect on stress: anti-stress by stimulates serotonin release
Gastrointestinal effect : It prevent on peptic ulcer and gastrictitis

Oprah’s Weight Loss Tip -you can too
Authentic premium Chinese Slimming Tea
Most effective weight loss
Benefit the digestion
Lower the serum lipids level
Increase HDL, lower LDL.

Passion Green Tea
Ingredients:
Green tea leaves,
1 of Oroxyli Indici flower
2 of Golden Lily flowers
Functions:
1) Benefits heart functions
2) Nourishing skin
3) Regulate lipids level.

Outstanding Green Tea
Ingredients:
Young green tea leaves,
8 of Jasmine flowers and
1 of globe amaranth flower
Functions:
1) Nourishes and hydrates skin,
2) Brightens eyes
3) Protects liver and
4) Reduces lipids level.

8 secrets of burn more calories 1. Eat right-calculate your food calories 5. Sleep well-increase your metabolism 2. Green Tea- Antioxidant, lower LDL 6. Taking adequate nutrition and vitamin (magnesium 400 mg/day) 3. Balance your energy Intake= or < than expenditure 7.Avoid high potency estrogen ( retains salt and water) 4. Exercises moderate 8. Do not on diet- only imbalance your system

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Natural weight management

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