Losing Weight The Healthy Way


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Presented Tuesday, January 13, 2009, as part of the Community Outreach Education Program at Community Memorial Healthcenter - South Hill, VA.

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Losing Weight The Healthy Way

  1. 1. Losing Weight the Healthy Way <ul><ul><li>Nana Ataa Ofosu-Benefo, MS, RD, CDN, IBCLC </li></ul></ul><ul><ul><li>Clinical Dietitian / Morrison Management Specialists, Inc. </li></ul></ul><ul><ul><li>C.O.R.E. Program - Community Memorial Healthcenter </li></ul></ul><ul><ul><li>January 13 th , 2009 </li></ul></ul>
  2. 2. Session Objectives <ul><li>Rethinking Those New Year's Resolutions: Setting Realistic Expectations and Goals </li></ul><ul><li>Fad Diets: Dispelling Myths </li></ul><ul><li>Losing Weight in a Healthy Way: Practical Guidelines for Getting Started – Again </li></ul><ul><li>Beyond Instant Gratification: Eating to Live Well, Feel Better, and Look Great </li></ul>
  3. 3. You are not alone… A Doctor's Weight Loss Story
  4. 4. Realistic Expectations??
  5. 5. Developing Realistic Weight Loss Goals <ul><li>Using your current weight and height, find your BMI on the BMI Table. </li></ul><ul><li>Identify your BMI status right now. Where do you fall? (normal, overweight, obese, morbidly obese)‏ </li></ul><ul><li>When you get home today, measure your waist circumference. Women – is your waist measurement >35 inches? Men – is your waist measurement >40? </li></ul><ul><li>Weight loss goals should start at 10% of your current body weight (e.g. if you weigh 200 pounds, and your BMI is >25, you can aim to lose 20 pounds)‏ </li></ul>
  6. 6. Developing Realistic Weight Loss Goals <ul><li>Set a definite time range for the achievement of your goal: e.g. Within 4 – 6 weeks for the first 5 pounds lost; Within 4 – 6 months for the first 10% wt loss </li></ul><ul><li>A 1 – 2 inch reduction in your waist measurement has been found to correspond to approximately a 3-5 pound weight loss. </li></ul><ul><li>If you see the inches coming off pretty steadily, but not the pounds – DO NOT BE DISCOURAGED! You are still achieving your goal of improved health outcomes. </li></ul>
  7. 7. Watch out for fad diets!
  8. 8. Fad Diets: Dispelling Myths <ul><li>Diets that claim that certain types of foods or supplements will magically burn body fat. Example: This magical food will burn fat from your thighs </li></ul><ul><li>A diet that only allows you to eat certain types of food. Example: Eat cabbage soup and diet no more. &quot;How long can you possibly continue to eat like this?&quot; </li></ul><ul><li>Diets that make you eat only at certain times of the day. Example: Eat before 3:00 pm., and watch the pounds shed off! </li></ul><ul><li>Diets that make the claim that you can lose more than 2 pounds per week. Example: Lose up to 5 pounds the first week!&quot; </li></ul><ul><li>A diet that says that you do not have to exercise. Example: Lose fat while you are sleeping!&quot; </li></ul><ul><li>A diet that sounds to good to be true! . Example: Eat cookies and watch the weight shed off! </li></ul><ul><li>Stop falling for magical fad diets. They are eating away nothing except your pocketbooks, your time, and your hopes! </li></ul>
  9. 9. Keep It Simple... <ul><li>Eat smaller portions, eat better, become more physically active. </li></ul><ul><li>It sounds straightforward -- and yet a 1999 study by the U.S. Centers for Disease Control and Prevention found that most people trying to lose weight don't take this multi-pronged approach. </li></ul><ul><li>The study concluded that two-thirds of people in the United States say they are trying to lose or maintain their weight. </li></ul><ul><li>Of these, only a fifth are reducing calories and exercising at the recommended level of at least 150 minutes per week. </li></ul>
  10. 10. Losing Weight in a Healthy Way: Practical Guidelines for Getting Started – Again <ul><li>Start with a visit to your doctor for a checkup; consult with a registered dietitian to design a sensible diet plan. </li></ul><ul><li>Drink lots of water . </li></ul><ul><li>Exercise for at least 30 minutes, as many days a week as you can. </li></ul><ul><li>Aim for losing one to two pounds a week. Faster weight loss is more likely to be temporary. People on stricter diets usually give up sooner and often gain back their weight. </li></ul><ul><li>Buy a book of calorie counts, and get familiar with how many calories are in the foods you eat most often. A guide to amounts of fat in foods is also helpful. </li></ul><ul><li>Don't skip meals. Hunger makes people more likely to splurge and overeat later. </li></ul><ul><li>After you've reached your desired weight, talk to your doctor again about weight management. Your goal should be staying at a weight you want for the long haul. </li></ul>
  11. 11. Start slowly, start small… <ul><li>A registered dietitian is the best source of reliable and up-to-date food and nutrition information, with the skills to translate science into practical advice you can use. </li></ul><ul><li>How to avoid sabotaging your weight loss efforts... </li></ul>
  12. 12. Resources at your fingertips: <ul><li>http://www.webmd.com/diet/food-fitness-planner </li></ul><ul><li>http://www.mypyramid.gov/STEPS/stepstoahealthierweight.html </li></ul><ul><li>Outpatient Nutrition Counseling at Community Memorial Healthcenter ($75.00 / visit): 434-447-3151 x 3318 </li></ul><ul><li>Local Weight Watchers Group (and online)‏ </li></ul><ul><li>Local gyms / fitness centers (YMCA, Freedom Life Fitness, CMH Cardiac Rehab & Exercise Therapy Center, Curves, etc.)‏ </li></ul><ul><li>The Biggest Loser television reality show – for sheer motivation! </li></ul>
  13. 13. Beyond Instant Gratification: Eating to Live Well, Feel Better, and Look Great