Bye, Bye Belly
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Bye, Bye Belly

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Bye, Bye Belly Presentation Transcript

  • 1. Bye, Bye Belly Amber Wilhoit, RD, LD/N, NSCA-CPT
  • 2. Why, Oh Why?
    • Age-related
    • weight gain
    • Hormonal Changes
    • Heredity
    • Decreased activity
  • 3. Age-related weight gain
    • Metabolism slows
    • Body fat ↑
    • Muscle mass ↓
    • Average gain of one pound a year
  • 4. Hormonal Changes
    • Women worse than men
    • After menopause, fat distribution shifts
    • Changes in the breakdown and storage of fat
  • 5. Heredity
    • It’s all your fault! But I love you anyway.
  • 6. Activity
    • Move it or lose it
    • Injuries
    • Family time
  • 7. Now you see it, now you don’t
    • The fat you can’t see is worse for your health
      • Subcutaneous fat
        • Unsightly at times
      • Visceral fat
        • Cardiovascular disease
        • Diabetes
        • Other health problems
  • 8.  
  • 9. The Fat Cell
    • Not just for energy storage
    • Disrupt normal hormonal balance
    • Produce hormones that
      • Promote insulin resistance
      • May increase estrogen
  • 10. Risks of Abdominal Fat
    • Heart disease
    • Breast cancer
    • Diabetes
    • Metabolic syndrome
    • Gallbladder problems
    • High blood pressure
    • Colorectal cancer
  • 11. How do I know if I’m at risk?
    • BMI
    • Waist-to-hip ratio
    • Measure waist circumference
      • Best way to assess risk
  • 12. Waist Measurement
    • A measurement of 33 inches or more increases your health risks. A measurement of 35 inches or more indicates an unhealthy concentration of abdominal fat.
  • 13.
    • Visceral fat is deep in abdomen
    • Decreases with regular exercise and a healthy diet
    • Targeted abdominal exercises may firm abdominal muscles and therefore flatten the belly
    Spot Reduction?
  • 14. Losing Belly Fat
    • Exercise
      • Daily, moderate-intensity exercise is the best way to lose weight and tone muscles
      • Strength training
    • Healthy diet
      • Small changes for big results
  • 15. Healthy Diet
    • Eat breakfast every day
    • Don’t drink your calories
    • Avoid emotional eating
    • Keep healthier snacks available
    • Sit at the dinner table to eat
    • No distractions while
    • eating
    • Eat slowly
  • 16. Set Goals
    • Make your goals
      • S pecific
      • M easurable
      • A ttainable
      • R ealistic
      • T imely
  • 17. SMART goal example
    • I will eat breakfast at least four days this week.
    • By December, I will be
    • eating breakfast at least
    • six days a week.
  • 18. Bye, bye belly, bye bye
  • 19. Heart Disease
    • #1 killer of women
    • Abdominal fat storage is marker of risk of heart attack
      • Apple vs Pear
    • High fat diet can lead to excessive intakes of “bad fat”/ saturated fat and elevate LDL cholesterol/ “bad cholesterol”
  • 20. Diabetes
    • Can be diet-controlled
    • Hereditary link
    • Exercise helps
  • 21. Metabolic Syndrome
    • Cluster of conditions
      • Prediabetes
      • Diabetes
      • High blood pressure
      • Cholesterol changes
    • Greater than half of all Americans are predisposed to it (heredity)
  • 22. Metabolic Syndrome (cont.)
    • Study on lean, young, non-smoking individuals who were sedentary
    • Found that insulin resistance in skeletal muscle leads to alterations in energy storage
    • Insulin resistant subjects’ energy was rerouted to liver triglyceride production, elevating triglycerides in blood by as much as 60% and lowering HDL cholesterol
    • Suggests abnormalities in insulin resistance begin before abdominal obesity and plasma adipocytokines are present
  • 23. Interrelated Diseases
    • Metabolic Syndrome
    • Heart Disease
    • Stroke
    • High blood pressure
    • Neuropathy
    • Retinopathy
    • High Blood pressure
    • Obesity