344_-_Effective_Long-Term_Fat_Loss

Effective Long Term Loss
Scott Josephson
www.scottjosephson.net 1
2014 AMERICAN STATISTICS
1. $104 billion on fast food.
2. $322 Billion at restaurants.
3. Go out to eat ~ 5 -10X a week.
4. Eat ~ 1/3 of their K’s outside the home.
5. Spent ~ $15 million a day at restaurants.
6. 1960 Spent 14% on restaurants, 38% in 2014.
THAT WAS THEN
330K burger to ???
Pizza 500K to 850K.
Popcorn w/butter 270K.
Popcorn tub w/butter 630K.
THAT WAS THEN
8 ® 12 ® 20oz ®
3 inch 140K to 6 inch 350K.
8oz, 45K w/milk & sugar.
16oz, 330K w/ 2% & whip.
KIDS MEALS MORE THAN 430K
2014 NHANES SATISTICS
61% American adults are overweight, ½ are obese.
Obesity has doubled since 1980. - rates for some.
PERCENTAGES
Males Females
% of Overweight Mean BMI % of Overweight Mean BMI
1) Caucasian 32.3% 28.4 32.9% 26.0
2) African 30.9% 26.4 48.6% 28.3
American
3) Mexican 35.5% 26.8 46.7% 27.6
American
4) Cuban 28.5% 26.8 31.9 27.0
American
*BMI = Weight in kilograms per height in meters.
CDC. Differences in Prevalence of Obesity AmongBlack, White,Hispanic
Adults, United States, 2013—2014.

Scott Josephson
WHERE TO BEGIN?
No shortage of advice!
Magazines, bookstore & internet.
Latest & greatest weight-loss "cures”.
“People with clear, written goals, accomplish far more
in a shorter period of time than people without them
could ever imagine.”
WHERE TO BEGIN?
Pull your head out!
Forget the past, focus now!
RULE #1… FIRST 3
LETTERS OF DIET IS DIE!
RULE #1… FIRST 3
LETTERS OF DIET IS DIE!
THINGS TO CONSIDER
Past diet…Stepping stone.
Flexibility: 6 food groups, 6 body parts?
Budget: Purchase supplements or meals?
Specifics: Diabetes, heart disease, allergies?
Personality: On your own, support or a group?
Cultural: Ethnic requirements & preferences ~ food?
SCOPE OF PRACTICE
EXERCISE PROFESSIONALS DO’S
Follow national guidelines for disorders.
Identify risk factors & screen for limits.
DON’T’S
DIAGNOSE
Design programs & refer to practitioners. PRESCRIBE
Provide nutritional information based on
guidelines. When in doubt, refer it out.
DIAGNOSE
DISORDERS
Use exercise to improve health, but refer to
medical practitioners for specific treatments.
DIAGNOSE
DISEASES
Create programs post rehab or therapy.
Coach, educate & work with clients.
REHABILATATE
COUNSEL
DOES ONE SIZE FIT ALL?
Adjust accordingly.
______ % of Activity.
_________ % of Nutrition.
___________ % of Behavior Modification.

Scott Josephson
WHERE ARE YOU?
Change your mind
to change your body!
Understand where you are?
On or off track, back & forth.
WHO’S ON FIRST OR SECOND?
FIRST:
Denial.
Unaware.
No concern.
SECOND:
Thinking.
Pros & cons.
Effort & costs.
WHO’S ON THIRD?
THIRD:
Effort begins.
Session scheduled.
Then the big question?
“Am I doing this right”?
Asked for good reason.
INFORMATION OVERLOAD!
MASSIVE OPTIONS & CONFUSION!
WHO’S ON FOURTH AND FIFTH?
FOURTH: Action!
Let’s get rockin!
FIFTH:
Monitor & control.
Risk of relapse?
Environment!
www.scottjosephson.net
2005 & 2010 Specialty Presenter of the Year
2011 ECA Citizen of the Year
AFPA & Can Fit Pro Advisory Board
SCALE ________
VEG __________
H2O __________
HR ___________
Name: Date: Age:__________
Height: Weight:______________________
Meds:_____________________________________________________
Notes:

Scott Josephson
FOOD JOURNALS & APPS!
21 day rule.
Conscious & aware.
You bite it, you write it!
2005 & 2010 Specialty Presenter of the Year
2011 ECA Citizen of the Year
AFPA & Can Fit Pro Advisory Board
Breakfast Date_____
___________________________________________________________________________
Lunch
___________________________________________________________________________
Dinner
___________________________________________________________________________
Snacks
___________________________________________________________________________
Milk Vegetables
Fat Protein
Fruit Bread /Starch
Water
PORTIONS, SIZES & HOW MANY?
1. MILK: 90 - 150K PER CUP.
2. FAT: 5G = 45K TSP & TBSP.
3. CHO: 15G CHO & 80K PER PORTION.
4. FRUIT: 15G CHO & 60K PER PORTION.
5. VEGS: ~ 50K RAW OR COOKED PER CUP.
6. PRO: 35, 55, 75 & 100K PER OZ. 7G PRO PER OZ.
7. H2O: ½ B/W IN FLUID OZ. LUNGS EXPEL 1 QT.
ASSESS & KEEP THE GOOD STUFF!
SIZING UP SERVINGS
IMPERATIVE…Must educate about serving sizes.
Mypryamid.gov, eatright.org, myfitness pal.com, etc.
UNDERSTAND
PORTION DISTORTION!

Scott Josephson
SAMPLE OPTION
Meal 1
6 egg whites.
1 cup dry oats with H2O.
Meal 2, 4 & 6
40g pro shake, 30g cream of rice, grits or oatmeal & flax.
Meal 3 & 5
6-8 oz chicken, turkey or lean fish.
2 cups greens or veggies cooked or raw.
1 cup of brown rice, oatmeal or medium potato.
SAMPLE OPTION
Meal 1: 1 cup high-fiber cereal, 2 slices wheat toast,
1 tbsp jam, 1 cup fat-free milk & ½ cup juice.
Meal 2: 2 slices grain bread, 3 oz tuna in H2O, 2 tsp
lite mayo, carrots & celery & 1 serving of fruit.
Meal 3 & 6: 1 cup trail mix or 40g protein shake.
Meal 4: 1 ½ cups pasta , 3 oz lean turkey or beef, ½
cup sauce, 2 cups salad, 4 tsp vinaigrette,1 cup fat-
free milk, 1 cup mixed fruit.
Meal 5: 1 cup low-fat fruit yogurt.
HEALTHY WEIGHT ACHIEVEMENT
Implement Five.
ADL’s, Sustainability & Commitment.
FIBROUS CHO: Broccoli, green beans, zucchini,
peppers, celery, lettuce & cauliflower.
STARCHY CHO: Oatmeal, sweet potato & brown rice.
PRO: egg whites, chicken & turkey breast, tuna in H2O
flounder, sole, cod & haddock.
DIETARY INTAKE CENTER OF DISEASE CONTROL 2014
DIETARY INTAKE
1. CHO: 45% - 65% (130g for optimal brain function)
2. FAT: 20% - 30%
3. PROTEIN: 10% - 35%
4. ADDED SUGARS: < 15% of total K’s. NHANES 2013
NUTRIENT METABOLISM
CARBS: ~ 10 k’s per 100 k’s are used via digestion.
PROTEIN: ~ 25 k’s per 100 k’s are used via digestion.
FAT: ~ 2 calories per 100 are used in digestion ¯ TEF.

Scott Josephson
CARB INTAKE
~ 4 grams per kg/bw daily.
Eating carbs prior to and within 2 hours after training,
allows insulin to regulate catabolic hormones.
PROTEIN INTAKE
Females: ~ 1 gram per kg/bw daily.
Female Athletes: ~ 1.2 to 1.5g per kg/bw daily.
Males: ~ 1.5g per kg/bw daily.
Male Athletes: ~ 1.5 to 2g per kg/bw daily.
High BV.
FAT INTAKE, OMEGA’S
Research: - CHO metabolism, ¯ BP.
Omega 3’s maintain healthy triglyceride levels.
Acts as a lubricant. To much ¯ nutrient absorption.
Cold water fish, algae, eggs & green leafy veggies.
OIL & SEEDS: Hemp, Flax, Olive, Canola & Walnut.
PRE EXERCISE NUTRIENT INTAKE
20-30 grams of protein.
30-60g CHO ¯ fat & fiber.
High BV protein prior to
training - nitrogen retention.
Consume, ½ your body
weight in fluid ounces daily.
Academy of Nutrition & Dietetics.
Eating Before Exercise. Feb 2013
POST- WORKOUT NUTRITION
Within 30-minutes:
Drink a liquid protein with CHO.
Whey protein is fast digesting &
starts the rebuilding process.
Eat a meal within 2 hours!
~ a 1:1 CHO to protein ratio to
replenish glycogen stores.
~ .4g of CHO per kg/bw, & .4g
of pro per kg/bw for hyperplasia.
WAY BETTER THAN WHEY?
Sprouted whole grain brown rice or pea protein.
100% Organic enzymes, 98.2% BV, 23 AA’s.
Non-GM, hypoallergenic & gluten free.

Scott Josephson
TAKE YOUR ANTI-OXIDANTS!
A Growth & repair 700mcg.
B1 CHO metabolism 2mg.
B6 Protein metabolism 2mg.
B12 Fat metabolism 2mg.
Folic Acid - Cells 400mcg.
C - Immune system 500mg.
E Menstrual cycle helper 200IU.
NUTRIENTS TO THINK ABOUT?
6 body parts.
6 food groups.
Enzymes?
Sugar & salt.
Probiotics
- Immune & flora.
Drinks = lots of K’s!
STARBUCKS
ANYONE?
Frappuccino’s:
1. Strawberries & Crème 515
2. Double Chocolate Chip 505
3. Vanilla Crème 490
4. Tall Latte 470
5. White Choc Mocha 460
6. Large Cappuccino 215
PROTEIN NOT SUGAR SABOTAGE!
Caribbean Passion 440K
Cranberry Craze 460K
Dream Machine 540K
Banana Berry 650K
Chocolate Moo 720K
Peanut Butter Moo 840K
LETS HAVE SOME YUMMY DRINKS!
Wine 80 K
Beer 96-144 K
Mudslide 417 K
Margarita 550 K
Piña Colada 293K
White Russian 320 K
Long Island Ice Tea 380 K
IS IT TIME TO EAT?
Eat when you’re hungry
not by the clock?
Eat frequent meals?
Eat slowly; hypothalamus.
Watch TV & eat?

Scott Josephson
SALAD & 4 OZ CHICKEN ~ 300K
Bacon ~ 100K.
Cheese ~ 100K.
Croutons ~ 40K.
Dressing ~ 180K.
600K & 40g of fat.
F.Y.I. Big Mac 550K & 30 grams of fat.
WHAT WE SEE
Open up a magazine, turn on the television or browse
the internet, & it’s hard to avoid stumbling across the
next “miracle diet”
WHAT WE NEED
“No matter who you are, no matter what you do, you
absolutely, positively do have the power to change.”
“People with clear, written goals, accomplish far more
in a shorter period of time than people without them
could ever imagine.”
PLANS & GOALS
Goals: Timed & focused plans…no wishes!
Short Term: Immediate needs within 90 days?
Caloric deficit? Increase cardio? S.B.P? Focus!
Long Term: More than 90 days. Where am I?
BE “S-M-A-R-T” TO FINISH BE “S-M-A-R-T” TO FINISH
Specific,Measurable,Attain,Relevant,Timed.

Scott Josephson
WINNING AT LOSING
SPECIFIC: Define specific changes. (Examples)
1) I eliminated 200 K’s a day for one month.
2) I packed lunch instead of fast food twice a week.
3) I did more cardio 3-4X a week for the next month.
MEASURABLE: Food journals allows assessment.
Documentation - motivation.
ATTAINABLE: Did you work and do what you said?
WINNING AT LOSING
RELEVANT: Not realistic…. Sets up failure!
Long term goals work by:
Reaching numerous short term goals.
Remember massive ¯ in K’s usually result in failure.
TIMED: Specific short term time frames…30,60,90.
DON’T STRESS OVER CHANGE
S & S wins the race.
SBP…Start small think big.
Did this come on overnight?
Sequence…Crawl, walk, run.
IMPLEMENTING THE PROGRAM
Design the program & set the goals.
Start with changes that can be maintained.
Integrate the circumference testing & SOAP notes.
Increase awareness of what they eat, when & why.
WAY TO GO………….WEIGHT LOSS
Maintain a caloric intake of at least 1,200K per day.
Rapid weight loss comes from water loss & always has.
Weight loss goal of 1-2 lbs per week is highly successful.
POPULAR DIET 101 !
CARDIO COMMITMENT
½ day & ½ night?
Home or the gym?
We - commitment.
Not always weight ¯.
Rule of thumb…consistency!
168 hrs per week – find the time.

Scott Josephson
CARDIO COMMITMENT
Frequency 1st
Then add time.
Then add intensity.
1. Stop & go with rest.
2. Stop & go with movement.
3. Continuous at low intensity.
4. Then - time, then - intensity.
WAYS TO INCREASE SUCCESS
VLCD lead to deprivation.
Avoid the good & bad.
Overtraining leads to:
Fluctuation not regulation.
90/90 rule.
Adrenal gland - cortisol.
WAYS TO INCREASE SUCCESS
Was it set up for success?
Does it fit your schedule?
Eat protein at every meal.
Think about what you can
add to your diet, not what
you should take away.
HELPING OTHERS
Rapport like PT.
Non-judgmental.
Warmth & sincerity.
Good listening skills.
Seek common ground.
Focus on feel, not look.
Be yourself, not perfection.
MAKING IT WORK
If it works, stick with it.
If it doesn’t, change it!
Re-evaluate as needed.
Keep good documentation.
Keep them involved….it creates ownership!
THANKS FOR LISTENING!
Scott Josephson, M.S.
AFPA & Can-Fit Pro Advisory Board
2011 ECA World Fitness Citizen of the Year
2005 Presenter & 2010 Specialty Presenter of the Year

344_-_Effective_Long-Term_Fat_Loss

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