Weight management review


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Weight management review

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