Obesity 34% of Americans are Obese Body Mass Index Chart     18.5 – 24.9 healthy weight     25 – 29.9 overweight     ...
Obesity Trends* Among U.S. Adults             BRFSS, 1985                 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” per...
Obesity Trends* Among U.S. Adults             BRFSS, 1990                 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” per...
Obesity Trends* Among U.S. Adults             BRFSS, 1995                 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” per...
Obesity Trends* Among U.S. Adults                      BRFSS, 1997for 5’ 4” person)             (*BMI ≥30, or ~ 30 lbs. ov...
Obesity Trends* Among U.S. Adults                      BRFSS, 2001for 5’ 4” person)             (*BMI ≥30, or ~ 30 lbs. ov...
Obesity Trends* Among U.S. Adults                      BRFSS, 2004for 5’ 4” person)             (*BMI ≥30, or ~ 30 lbs. ov...
Obesity Trends* Among U.S. Adults                      BRFSS, 2006for 5’ 4” person)             (*BMI ≥30, or ~ 30 lbs. ov...
Obesity Trends* Among U.S. Adults                      BRFSS, 2009for 5’ 4” person)             (*BMI ≥30, or ~ 30 lbs. ov...
Obesity Trends* Among U.S. Adults                      BRFSS,1990, 1999, 2009          (*BMI 30, or about 30 lbs. overwei...
Keys to success… Drink lots of water, journal your intake, and  exercise! Timing of meals and portion sizes Honorable m...
Hydration Important for core temperature regulation, appetite   control, performance, and proper kidney function   (toxin...
Adding Hydration Experiment with different types of bottled water or  serving containers Place reminders around the offi...
Food Journaling Food journal, notebook, sticky notes, memo pad on  your phone or ipad, Excel spreadsheet… Phone apps (if...
Timing of meals Important for hormonal appetite regulation     Do you eat breakfast?       It’s been shown if you skip ...
What to eat and how          much Protein Carbohydrate (Starch) Fat Fruit Vegetables
Protein
Proteins•Adequate amounts are critical to maintainmuscle mass during weight loss. (DNA, immunity)•Increases satiety, or th...
Proteins•Lean Proteins in 1 oz servings   •1 oz cooked chicken, turkey, most deli meat,   round and loin red meats (sirloi...
Carbohydrates
Carbohydrates•Carbohydrate is the fasting acting fuel•Benefits:   •High in Fiber (both soluble and insoluble)       • 25-3...
Carbohydrate 1 serving of starch:   ¾ c low sugar cereal, ½ c cooked oatmeal, one slice of    bread, 1/3 c pasta or rice...
Fats
Fats Needed for cellular function and organ  protection. Also slows down digestion aiding in  satiety Cut back on high f...
Fruit and Vegetables    Eat them!!
Exercise Handouts: at your home or in a gym workouts   Basic   Advanced Surgeon General recommends 30 minutes of  accu...
Popular DietsDiets               Pros                              ConsAtkins              Fast initial wt loss,          ...
Expectations How many calories are in one pound of body fat?? Realistically consider holidays, vacations, and  special e...
Strength from Within, LLC  Heather Cherry, RD  Registered Dietitian  www.strengthfromwithin.net  heather@strengthfromwithi...
Obesity trends in the USA
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Obesity trends in the USA

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Obesity trends in the USA

Obesity trends in the USA

  1. 1. Obesity 34% of Americans are Obese Body Mass Index Chart  18.5 – 24.9 healthy weight  25 – 29.9 overweight  30 – 39.9 obese  40 + morbid  Example ~ 5’10” obese at 210# Where do you stack up?
  2. 2. Obesity Trends* Among U.S. Adults BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)No Data <10% 10%–14%
  3. 3. Obesity Trends* Among U.S. Adults BRFSS, 1990 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)No Data <10% 10%–14%
  4. 4. Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)No Data <10% 10%–14% 15%–19%
  5. 5. Obesity Trends* Among U.S. Adults BRFSS, 1997for 5’ 4” person) (*BMI ≥30, or ~ 30 lbs. overweightNo Data <10% 10%–14% 15%–19% ≥20%
  6. 6. Obesity Trends* Among U.S. Adults BRFSS, 2001for 5’ 4” person) (*BMI ≥30, or ~ 30 lbs. overweightNo Data <10% 10%–14% 15%–19% 20%–24% ≥25%
  7. 7. Obesity Trends* Among U.S. Adults BRFSS, 2004for 5’ 4” person) (*BMI ≥30, or ~ 30 lbs. overweightNo Data <10% 10%–14% 15%–19% 20%–24% ≥25%
  8. 8. Obesity Trends* Among U.S. Adults BRFSS, 2006for 5’ 4” person) (*BMI ≥30, or ~ 30 lbs. overweightNo Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
  9. 9. Obesity Trends* Among U.S. Adults BRFSS, 2009for 5’ 4” person) (*BMI ≥30, or ~ 30 lbs. overweightNo Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
  10. 10. Obesity Trends* Among U.S. Adults BRFSS,1990, 1999, 2009 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 1990 1999 2009No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
  11. 11. Keys to success… Drink lots of water, journal your intake, and exercise! Timing of meals and portion sizes Honorable mention: importance of sleep
  12. 12. Hydration Important for core temperature regulation, appetite control, performance, and proper kidney function (toxin excretion). Dehydration:  FATIGUE!!!!  Decrease in blood volume, which increases stress on the cardiovascular system  2% body weight loss= decrease performance*  3% loss = 4-8% decrease in aerobic power**Williams, Melvin. Nutrition for Health, Fitness & Sport. 6th ed. New York: McGraw-Hill, 2002
  13. 13. Adding Hydration Experiment with different types of bottled water or serving containers Place reminders around the office  Set phone or computer reminders  Place sticky pad notes with reminders Add flavorings or sparkling water to your drink occasionally 8-10 8oz glasses as a base then add 8 oz for:  15 minutes of vigorous exercise  Every glass of caffeinated or alcoholic beverage
  14. 14. Food Journaling Food journal, notebook, sticky notes, memo pad on your phone or ipad, Excel spreadsheet… Phone apps (ifit) Database programs (also used as apps) such as:  Sparkpeople.com, myfitnesspal.com, dailyplate.com, calorieking.com Other programs such as ADA exchanges or weight watchers Calorie counting not recommended
  15. 15. Timing of meals Important for hormonal appetite regulation  Do you eat breakfast?  It’s been shown if you skip breakfast you end up eating more calories through the day  Excessive appetite = girth  Preventative eating Eat every 2-4 hours!  It may take time before your hormones respond  Encourage a 2 week trial Small frequent meals are better for digestive regulation
  16. 16. What to eat and how much Protein Carbohydrate (Starch) Fat Fruit Vegetables
  17. 17. Protein
  18. 18. Proteins•Adequate amounts are critical to maintainmuscle mass during weight loss. (DNA, immunity)•Increases satiety, or the feeling of fullness•Add to am breakfast or snack, lunch anddinner. Women Men AM 1-2 oz 1-3 oz Lunch 2-3 oz 3-4 oz Dinner 2-4 oz 3-6 oz
  19. 19. Proteins•Lean Proteins in 1 oz servings •1 oz cooked chicken, turkey, most deli meat, round and loin red meats (sirloin, tenderloin), any fish • ¼ cup cottage cheese, shredded low-fat mozzarella/feta, egg whites, low-fat Greek yogurt. • 8 oz low-fat milk or yogurt •4 oz reduced fat tofu • ½ cup legumes
  20. 20. Carbohydrates
  21. 21. Carbohydrates•Carbohydrate is the fasting acting fuel•Benefits: •High in Fiber (both soluble and insoluble) • 25-30 grams recommended daily • 3 grams per serving rule •High in antioxidants and vitamins (Grain, fruit, and vegetables) •B vitamins including Folic Acid, B6, thiamin, and niacin • Vitamin C, Vitamin E, and selenium Women Men AM 1-2 1-2 Lunch 1-2 2-3 Dinner 1-2 2-3
  22. 22. Carbohydrate 1 serving of starch:  ¾ c low sugar cereal, ½ c cooked oatmeal, one slice of bread, 1/3 c pasta or rice, ½ mashed potatoes,  ½ c beans, 1 c spaghetti squash, ½ small potato  100 calorie snack packs, 3 c popcorns 1 serving of fruit:  Tennis ball size, ½ c small pieces, lc large pieces  ½ c juice…
  23. 23. Fats
  24. 24. Fats Needed for cellular function and organ protection. Also slows down digestion aiding in satiety Cut back on high fat meats and sauces:  Prime rib, wings, bacon, cheese, peanut butter, sausage, and hotdogs  Cheese, cream, pesto, and butter sauces Choose 1-2 fats per meal:  1 T salad dressing, 6 almonds, 1 tsp oil or butter, ¼ c cheese, 2 T guacamole, or 1 T sour cream.
  25. 25. Fruit and Vegetables Eat them!!
  26. 26. Exercise Handouts: at your home or in a gym workouts  Basic  Advanced Surgeon General recommends 30 minutes of accumulated activity most days for general health and 60 minutes most days for weight loss  Minimum of 10 minutes at one time  No upper level
  27. 27. Popular DietsDiets Pros ConsAtkins Fast initial wt loss, Electrolyte imbalance, low decrease appetite, good if energy w/exercise, ketone you like protein side effectsHcG Fast wt loss Highly restrictive, expensive, dangerous, must cycle injectionsWeight Watchers Healthy weight loss, some Group therapy is not for nutrition education, low everyone, diet fatigue costSouth Beach Usually healthy wt loss, Time consuming recipes, good tasting meals food bill can be expensiveCustom Diet Tailored to fit your lifestyle, Can be expensive, must private, nutrition education, put in a lot to get a lot out healthy
  28. 28. Expectations How many calories are in one pound of body fat?? Realistically consider holidays, vacations, and special events How much do you have to lose? Refer back to the BMI chart Motivators
  29. 29. Strength from Within, LLC Heather Cherry, RD Registered Dietitian www.strengthfromwithin.net heather@strengthfromwithin.net Office: 6502 E Dickenson Pl Denver, CO 80224 Phone: 303.514.9894

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