Eating tips to lose weight

1. Tips for Healthy Eating
Consequences of a poor diet
Explore factors that contribute to excess weight
Provide recommendations for healthy eating
Dave Elger, MA
Area III Health Promotion Coordinator

2. Consequences of a Poor Diet
in the U.S.
• Obesity- 78 million adults, 12.5 million children
• Diabetes- 26 million, 79 million are at risk
• High blood pressure- Nearly 67 million
• Heart disease- 80 million. Leading cause of death in U.S. for men
and women (1 in 4, or close to 1 million per year).
• Osteoporosis- 10 million, another 34 million have low bone
density
• Cancer- 1.2 million annually, 500,000 die. Over 30% are
attributed to diet.
• Metabolic Syndrome affects about 35% of adults

3. The Weight Gain You See Below IS
NOT UNCOMMON!
year Female PFC Male PFC
2009 170 185
2010 189 220
2011 205* 243
Body fat 34% 28%
Fat wt. 70 lbs 68 lbs
Ideal wt 164-173 206-213

4. The Army Struggles
with Weight Loss
Army Attempted wt
loss
Difficulty
Meeting Wt
Standard
males 49.5% 18.2%
females 72.2% 28.8%
total 53.8% 19.7%
2005 DOD Health Habits Survey

5. Does Army Food Contribute to Weight
Gain?
• If that were true, overweight soldiers would
lose weight when the go on leave, and we
know that’s usually not the case.

6. Inactivity?
• Many soldiers gain weight following forced
inactivity due to injury (or voluntary inactivity
such as leave).
I believe that weight gain during
inactivity can be controlled with
a change in diet.

7. The Toxic Food Environment Theory
• The problem isn't so much people's lack of
self-control, he said. It's a "toxic food
environment"--the strips of fast-food
restaurants along America's roadways, the
barrage of burger advertising on television
and the rows of candies at the checkout
counter of any given convenience store.
-Dr. Kelly Brownell

8. Too Much Sugar
*high fructose corn syrup, sugar
King size Coke
at Burger King
= 42 oz, 390
calories, and
104 grams of
sugar!
Now that’s ridiculous!
•Liquids contribute 21% of total calorie
intake in the U.S.
•Average intake of soft drinks is more than
50 gallons per person annually in the U.S.

9. 1822, we ate the amount of added sugar in one 12 ounce
can of soda every 5 days, while today we get that much
sugar every 7 hours.
.

10. Sources of sugar in the
American diet- half or more
are liquid!

11. Too Much Insulin
• The problem is the (simple) carbohydrates in
the diet, their effect on insulin secretion
• Sugars—sucrose and high-fructose corn syrup
specifically—are particularly harmful
“Good Calories Bad Calories” - Gary Taubes

12. Average American Diet promotes
insulin production

13. Gary Taubes
 When insulin levels are elevated—either
chronically or after a meal—we accumulate fat
in our fat tissue. When insulin levels fall, we
release fat from our fat tissue and use it for fuel.
Conclusion: Reduce body fat by decreasing
portions of simple carbohydrates (or perhaps
by decreasing insulin resistance in the muscle)

14. Fruit and Vegetable Deficiency
• Only 11%- 12% of Active duty personnel reported
consuming three or more servings per day of fruits
and vegetables.
• On the other hand, more than 8% of service members
reported consuming unhealthy snack foods at least
two times per day and nearly 20% consume sugary
drinks daily.
2011 Health Related Behaviors Survey of
Active Duty Military Personnel

15. Infrequent Eating
Studies would strongly suggest that
infrequent eating is almost always
associated with higher body fat levels.
-Within Day Energy Balance
Don’t let yourself get too hungry by planning
ahead.

16. Infrequent Eating
• The long awaited vacation you’ve been saving up
for is going to require 45 gallons of gasoline.
Your tank only holds 15 gallons. How do you
make the trip with only one stop?
• That’s the analogy Dan Benardot uses to explain
how the body responds to long periods without
eating. In order to complete the trip, you have to
find a way to expand the gas tank, or if you are
human, store more fat.

17. Not Enough Fiber
“Overweight/obese consistently report lower fiber intake
than individuals with normal weight or overweight “
-Trends in dietary fiber intake in the United States, 1999-
2008
“The more calories you eat each day, the more fiber you
need; teens and men may require upwards of 30 to 35
grams per day or more.
Yet the average American eats only 15 grams of dietary fiber
a day.”
-Harvard School of Public Health

18. Excess Fat, Salt, Sugar
• “Foods high in fat, salt and sugar alter the
brain's chemistry in ways that compel
people to overeat”
• “Conditioned hyper eating is a biological
challenge, not a character flaw”-
People do not
crave vegetables!

19. Eating More Too Many Calories
U.S. ave daily calorie intake 1970 vs 2003 (Economic Research Service data)
1970 2003 >Cal/day
• Fats, oils 53 86 216
• Grains 136 194 188
• Sugar, sweeteners 119 142 76
• Meat, eggs, nuts 226 242 24
• Vegetables 337 418 16
• Fruit 242 275 14
• Dairy 564 594 -11
• Total 1,675 1,950 275

20. Medications That May Contribute to
Weight Gain
• Antidepressants
• Steroids
• Drugs to treat mood disorders, migraines, diabetes, high
blood pressure, seizures, heart burn, asthma, arthritis,
Possible mechanisms: > appetite, fluid retention, >fatigue,
<metabolism, <glucose absorption
If you suspect that you’re putting on weight because of a medication you’re
taking, talk to your doctor. You may be advised to stop taking the medication,
switch to one associated with less or no weight gain or even weight loss or
take a lower dose. Never stop taking a drug without consulting your doctor

21. “Obesity and its causes have, in many ways,
become woven into the fabric of our society”-
-Harvard School of Public Health

22. What Can You Do?

23. Eat Less Processed Foods
• Most of the foods that you eat should come
from the refrigerator, not the pantry.

24. Don’t Eat Anything That Didn’t
Exist 100 Years Ago!

25. Research what others are doing!
Shapefit.com

26. Cut the Sugar*!
*high fructose corn syrup
Reducing or eliminating sugar in the diet is recognized
by many as the most important dietary change you can
make to improve health.
One way to spot a food product with high quantities of
sugar is to look at whether sugar, in one form or another, is
listed as one of the first few ingredients on the food label.

27. American adults eat 22 teaspoons of sugar a day; teens eat 34 teaspoons
Sugar is often disguised on food labels.
Syrup Cane Crystals
Corn sweetener Dehydrated Cane Juice
Dextrin Dextrose
Fructose Fruit juice concentrate
Glucose High-fructose corn syrup
Honey Lactose
Maltodextrin Maltose
Molasses Saccharose
Sucrose Xylose

28. 1822, we ate the amount of added sugar in one 12 ounce
can of soda every 5 days, while today we get that much
sugar every 7 hours.
.

29. Sources of sugar in the
American diet- half or more
are liquid!

30. Insulin Resistance Diet
• “It is not the carbohydrates that cause weight gain, but lack of
protein and excess of carbohydrates in one sitting. The
authors recommend carbs and protein be consumed in the
ratio of 15g : 7 g. The max. amount of carb. Allowed per meal
or snack is 30 g, and this must be linked with at least 14 g of
protein. No more than 32 g of carbs may be consumed
within 2 hours (1 cup rice= 44 gms)
• -Cheryle R. Hart, M.D, and Mary kay Grossman
R.D.

31. Carbohydrate Portions

32. Eat More Fruits and Vegetables
“….poor diet rather than lack of exercise may play a key
role in the weight gain observed in the military.”

33. Increase Availability F & V
• Choose your dining facility over fast food as often as is
possible
• Eat an apple at lunch (goal= 1 apple per day)
• Fill your plate with vegetables at least 2 meals every day
• Bring cut up veggies to work
• Include a fruit or vegetable for breakfast
• Stock up at the commissary or off-post markets
GOAL: 3 fruits and at least 5-6 servings of vegetables on 6 days a week
A healthy weight loss nutrition plan must include an abundance of vegetables and fruit!!

34. Increase Fiber Intake
• Fruits, vegetables, beans, and nuts are high in fiber
• Choose high fiber cereals
• Purchase only whole wheat bread and pasta
• Goal= 25-30 gms daily (Ave American diet = 15 gms)
High fiber diets are low calorie, digest more slowly, and
are linked to lower body weight.

35. Reduce Portions
by Snacking and Not Skipping
Meals
More for less is not a better deal!

36. Make educated
decisions when eating out
Bacon Double Cheeseburger 12” Turkey and Ham
Sub
The sub weighs 3x as much as the cheeseburger- more filling

37. Burger King Whopper Value Meal
• Calories 1370
• Sodium 1560 mg
• Total Fat 58 g
• Saturated 14 g
• Trans Fat 1 gm
• Total Carbs 186 g
• Sugars 88 g
• Protein 32 g Medium fries= 49 grams of carbs
Source: bk.com Medium Coke= 77 grams of carbs

38. Eat protein –
at every meal
• 25 grams 3 oz serving of beef, chicken or
fish
• 14 grams 2 oz of nuts or ½ cup cottage
cheese
• 8 grams 1 cup skim milk
• 7 grams 1 egg
Eat fish 2 x week!
.5 to .75 gms per pound body wt per day

39. How Protein Plays a Role
in Weight Loss
• Helps to preserve muscle during weight loss
• Serves as an effective appetite suppressant
(filling)
• Requires additional energy to metabolize
A healthy weight loss nutrition plan should include .5-.75 grams of
protein per lb body wt spread throughout the day

40. Eat More Like the Japanese!
Very low fat, balanced. Highly processed, high fat, sugar
Japanese vs American

41. Eat Slowly
• It takes approximately 20 minutes from the
time you start eating for your brain to send
out signals of fullness
• Eating slowly and feel full sooner

42. Eat Soup As a First Course
• Subjects ate less calories after being given
broth base soup compared to water before a
meal and stayed satisfied longer.
-From Volumetrics, Barbara Rolls, PhD

43. Use the Healthy Eating Plate

44. Sample Dinners

45. Plan Ahead
• Don’t let yourself get too hungry
• Pack your healthy snacks
• Don’t shop hungry

46. You don’t have to be
perfect!
but remember....
“if you buy it you will eat it!”
Why not exercise on that cheat day?

47. Use Technology
• Fitbit uses a three-dimensional accelerometer
to sense user movement and measure data
such as the number of steps walked, quality of
sleep, and other personal metrics

48. myfitnsspal.com
• Free online nutrition
and exercise tracker
that provides the user
with regular feedback
on calories consumed
and expended.

49. Eating Summary for
Healthy Weight Loss
• Replace processed foods with real food often.
• Eliminate as much sugar as possible
• 5-6 veggies plus 2 fruits daily
• Eat 25 or more grams of fiber daily
• Watch your portions of high carbohydrate/fat meals
• Never let yourself get too hungry
• Make wise decisions when eating out (do it sparingly)
• Eat some protein at every meal
• Eat nuts and beans daily
• Plan ahead

50. Review
Weight gain is likely due to a combination of
the following factors-
• Too many Calories consumed
• Too much processed carbohydrate (sugar, etc
including liquids)
• Insulin resistance promoting fat storage
• Reduced fat burning by muscle tissue

51. Healthy Foods Shopping List
• Whole grains including cereal, pasta, rice, crackers,
noodles, and bread. Make sure they are 100% whole
wheat!
• Vegetables-Get a mixture of colors- tomatoes,
broccoli, spinach, carrots
• Fruit- Take turns buying apples, bananas, citrus,
berries, grapes, and other seasonal fruit.
• Fish- 2 meals a week with tuna, mackeral, herring,
sardines, or salmon as a side or main course
• Beans- A scoop of kidney or pinto beans daily!

52. Healthy Foods List (cont.)
• Eggs and other Protein- Eggs, poultry, lean meat, tofu
• Olives- A good source of healthy fat, get a handful a
day
• Nuts- A couple handfuls a day. Enjoy a variety
(almonds, peanuts, pecans, pistachio, walnuts)
• Tea- Compounds found in tea are thought to provide a
number of health benefits.
• Low fat dairy- In moderation, low fat dairy products
such as milk cheese, and yogurt provide calcium and
are linked to lower risk of hypertension and diabetes.

53. If you eat this way
your health will improve!
Need to
lose
weight?
1-2 lbs /
week

54. Questions?
Health Promotion
Medical Clinic
USAG Humphreys
753-3253