Healthy Weight Basics

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With so many fad diets and misinformation in the media and online, it can be difficult to determine the safest and most effective way to achieve a healthy weight. This workshop will cover the basic concepts of how to lose weight, the latest research regarding weight management, and helpful strategies for making it happen.

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Healthy Weight Basics

  1. 1. Healthy Weight Basics Cristin Stokes, RD, LN Neal Andrews, CSCS MUS Wellness May 2014
  2. 2. Workshop Objectives  With so many fad diets and misinformation in the media and online, it can be difficult to determine the safest and most effective way to achieve a healthy weight. This workshop will cover the basic concepts of how to lose weight, the latest research regarding weight management, and helpful strategies for making it happen.
  3. 3. What is “Healthy Weight?”  Weight Measures  Weight  BMI  Body Mass Index  Formula based on weight and height  Kg/m2  Body Composition  Percentage of lean mass and fat mass  Ideal Weight  Weight where you feel good
  4. 4. Holistic Approach to Healthy Weight: 5-Point Star Model Nutrition Resistance Exercise Cardiovascular Exercise Stress Management Adequate Sleep
  5. 5. First Law of Thermodynamics  Energy In vs. Energy Out  Basic equation for weight gain, weight maintenance, or weight loss.  For weight loss, one must eat less, burn more calories, or both. Negative energy balance.  For weight gain, one must eat more, burn less calories, or both. Positive energy balance.
  6. 6. Energy In/Energy Out  Focus on nutrition first!  ~Nutrition 75%/Exercise 25%  Hunter-gatherers study  Too easy to out-eat exercise  30 min jogging = 1 Snickers bar  90 min walking = 1 Naked smoothie
  7. 7. Energy In/Energy Out  Research: Humans are bad at estimating calories in, calories out  Treadmill + buffet study  Recommendation: Do not exercise to earn the right to eat! (The Free Pass)
  8. 8. Cristin’s 6 Nutritional Tenets  1. Consider the 80/20 rule of moderation.  2. Eat more plants.  3. Choose whole foods over processed.  4. There’s no hidden secret to weight loss.  5. Take advantage of all the wonderful foods that are grown in Montana.  6. Enjoy your food!
  9. 9. #4 There’s no hidden secret to weight loss.  If it sounds too good to be true, it probably is.  Healthy weight is a long-term solution, not a quick fix. Our lifestyle and habits over time will determine our weight.
  10. 10. Biggest Issue Nutritionally?  Portion distortion  French fries  20 years ago: 210 calories  Today: 600 calories  Difference: 400 calories  Turkey sandwich  20 years ago: 320 calories  Today: 890 calories  Difference: 570 calories
  11. 11. Biggest Issue Nutritionally?  Portion distortion  The Popcorn Study  Practical portion strategies  80% full  Small plates  Pre-portioned snacks  Eating mindfully  Pace, distractions
  12. 12. Nutrition Proportions
  13. 13. Nutrition Proportions  Energy density  Steak dinner example  8 oz steak, 1 cup mashed potatoes, 1 dinner roll, ½ cup broccoli = 675 calories  4 oz steak, ½ cup mashed potatoes, 1 cup broccoli, 1 small dinner salad = 470 calories  Fruits/vegetables  1 cup vanilla ice cream = 10 cups diced watermelon  22 cheetos = 40 baby carrots
  14. 14. Other Nutrition Considerations  Satiety  Fiber  Protein  Hydration  Macronutrient distribution  Protein: 10-15%  Fat: 25-30%  Carbs: 45-65%
  15. 15. Other Nutrition Considerations  Meal/Nutrient Timing  3x/day vs small, frequent meals  Tracking/accountability  My Fitness Pal
  16. 16. Montana Moves High Five  Move More, Sit Less  Find Balance in Life  Move Better  Mobility  Correct Movement Patterns  Play Outside  Have Fun!
  17. 17. #1 Move More, Sit Less  Moving skeletal muscle burns calories!  Biggest issue?  Sedentary lifestyle behaviors  Average American sits 9.3 hours per day  More than we sleep.
  18. 18. Hierarchy of Fat Loss 1. Correct Nutrition 2. See #1. 3. Activities that burn calories, maintain/promote muscle mass, and elevate metabolism. (Resistance training, High Intensity Interval Training (HIIT) 4. Activities that burn calories and elevate metabolism. (HIIT, MVPA) 5. Activities that burn calories but don’t necessarily maintain muscle or elevate metabolism. (LIPA, light to moderate steady state cardio). • Alwyn Cosgrove—Real World Fat Loss
  19. 19. Resistance Training  Maintains/Promotes Lean Muscle Mass  Skeletal Muscle is the “engine” of the body.  i.e. it burns a lot of fuel  The bigger the engine, the more fuel is required.  Promotes Strength  Keeps us “functional”  Boosts metabolism if done at correct intensity  Afterburn  Increases Work Capacity  Wide variety of modalities and methods
  20. 20. Resistance Training  Recommendations  2-3 days per week  6-8 Exercises per session  1-4 sets per exercise  8-15 reps per set  Focus on Full body, functional movements  Squats, Deadlifts, Lunges, Step Ups, Pushing and Pulling, & Core
  21. 21. Cardiovascular Exercise  Has capacity to burn a lot of calories  Depends on modality, duration, intensity  Boosts metabolism (at high enough intensities)  HIIT  Increases Work Capacity  VO2—Body’s ability to take in and utilize oxygen.  Oxygen is “burned” along with CHO & Fat to produce energy for our bodies.  Wide variety of modalities and methods
  22. 22. Cardiovascular Exercise  Recommendations  3-5 days per week  Variables  Duration  Intensity  Modalities and Types  Steady State/LSD  Intervals  Tempo or Pace
  23. 23. General Exercise Recommendations  …for healthy weight loss, weight maintenance, and general fitness:  Incorporate a blend of cardiovascular and resistance exercise, at moderate to high intensities.  Change it up!  Exercise Pitfalls  People do the same thing over and over  People don’t exercise at a higher intensity level.  You can’t do the same thing at the same intensity and expect different results
  24. 24. Sleep & Stress  Sleep  Powerful regulator of appetite  During sleep  Grehlin (appetite stimulant) decreases  Leptin (appetite suppressant) increases  Sleep deprivation = increased intake of calories and carbohydrates  Stress Management
  25. 25. Motivation  We can’t count on willpower and motivation  Motivation ebbs and flows  Constantly changes  Focus on small behaviors  Keep it simple  Make it easy  Engineer your environment to set yourself up for success
  26. 26. New magic Diet. Lose 12 pounds in 3 days! (No.)  What is a healthy, sustainable “pace” for weight loss?  ½ - 2 pounds per week  3500 calories/pound  500 calorie deficit/day  1st and 2nd phase of weight loss  Calorie recommendations for men/women
  27. 27. Goal Setting & Accountability
  28. 28. Follow Wellness!  www.montanamovesandmeals.com  www.wellness.mus.edu  wellness@montana.edu  @montanameals @montanamoves

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