Weight
Management
Why Weight is Important to UsWhy Weight is Important to Us
Health and overall well-being
Disease prevention
Competitive sp...
It is a constant tug-of-war between foods weIt is a constant tug-of-war between foods we
love to eat and the tight jeans w...
Everyone is looking for theEveryone is looking for the
answer…answer…
If only it were this easyIf only it were this easy
Myth vs. FactMyth vs. Fact
Myth
?
Fact?
Creeping ObesityCreeping Obesity
Physical activity
decreases and
leads to a decrease
In metabolic rate.
If energy
expendit...
••
– Overweight is defined as 1-19% above one’sOverweight is defined as 1-19% above one’s
ideal weightideal weight
– Obese...
BMI - Optimum Cut-Offs Asian IndiansBMI - Optimum Cut-Offs Asian Indians
BMI : Index of the relationship between height an...
Many Health Risks AssociatedMany Health Risks Associated
– DiabetesDiabetes
– Heart diseaseHeart disease
– Dyslipidemia (h...
Risk Factors for ObesityRisk Factors for Obesity
• Increased energy intakeIncreased energy intake
• Decreased energy expen...
Other Risk Factors for ObesityOther Risk Factors for Obesity
 Developmental FactorsDevelopmental Factors
 HyperplasiaHyp...
Commonly UsedCommonly Used
ApproachesApproaches
By Obese PeopleBy Obese People
DietingDieting
 It is a HUGE business!It is a HUGE business!
 Billions of dollars spent annually andBillions of dollars ...
Prevalence of DietingPrevalence of Dieting
 40% of all women40% of all women
 25% of all men25% of all men
Diet products...
Almost All Diets areAlmost All Diets are
UnsuccessfulUnsuccessful
 50% regain all weight50% regain all weight
within 2 ye...
Cycle of DietingCycle of Dieting
START DIETSTART DIET
INITIALINITIAL
MOTIVATIONMOTIVATION
POSITIVE RESULTSPOSITIVE RESULTS...
Trend of Fad?Trend of Fad?
 Fad Diets are successful because in theFad Diets are successful because in the
end, you are e...
Yo-Yo DietingYo-Yo Dieting
 Increased resistanceIncreased resistance
to weight lossto weight loss
 Increased efficiencyI...
Problems withProblems with
Fad DietsFad Diets
• Weight loss is often water lossWeight loss is often water loss
• Supplemen...
The Latest Fads…The Latest Fads…
Low-carb MarketingLow-carb Marketing
 Over 600 new low-carb products introduced thisOver 600 new low-carb products introd...
Weight Loss SupplementsWeight Loss Supplements
Weight Loss SupplementsWeight Loss Supplements
Not a safe alternativeNot a safe alternative
 Not regulated by FDA!Not reg...
Problems with AppetiteProblems with Appetite
SuppressantsSuppressants
 Many people use non prescriptionMany people use no...
VERYVERY
IMPORTANT TOIMPORTANT TO
UNDERSTANDUNDERSTAND
25
Why We Gain WeightWhy We Gain Weight
 Real WEIGHT GAIN occursReal WEIGHT GAIN occurs when andwhen and
only whenonly when ...
Principles of Weight ControlPrinciples of Weight Control
(A balance between intake and expenditure)(A balance between inta...
The Bottom LineThe Bottom Line
For weight loss to occur, there mustFor weight loss to occur, there must
be a calorie defic...
Right Solution ?Right Solution ?
Let’s start with the basics…Let’s start with the basics…
 MacronutrientsMacronutrients
– CarbohydratesCarbohydrates
– Pro...
Calorie BreakdownCalorie Breakdown
Carbohydrates: 4 calories/gramCarbohydrates: 4 calories/gram
Protein: 4 calories/gramPr...
How much?How much?
 Total calories distribution in diet :Total calories distribution in diet :
 55-60% calories from Car...
A Healthy EaterA Healthy Eater
……respects the difference between carbohydrate foods:respects the difference between carboh...
HOW???HOW???
 Balance, variety, moderationBalance, variety, moderation
 Healthy food choicesHealthy food choices
 Watch...
Healthy or Hefty?Healthy or Hefty?
 Store-bought smoothiesStore-bought smoothies
 MilkshakesMilkshakes
 Lattes and coff...
A Weight Loss PlanA Weight Loss Plan
 Think in terms of a lifestyle change, notThink in terms of a lifestyle change, not
...
DietsDiets
 Should consider:Should consider:
– Percentage of macronutrientsPercentage of macronutrients
– Kcal intakeKcal...
Lifestyle Approach!Lifestyle Approach!
 Healthy eating patternsHealthy eating patterns
 Regular activity patternsRegular...
Healthy Eating PatternsHealthy Eating Patterns
 Eating a variety of foodsEating a variety of foods
 Eating smaller, more...
Healthy Eating Patterns……….Healthy Eating Patterns……….
 Low “glycemic load” diets may be a more sensibleLow “glycemic loa...
41
Regular Activity PatternsRegular Activity Patterns
 Benefits of Exercise for Weight ControlBenefits of Exercise for We...
Meals vs. GrazingMeals vs. Grazing
Should I eat:Should I eat:
 3 regular meals3 regular meals
 3 small meals with snacks...
Healthy SnacksHealthy Snacks
 Air-popped or “light” popcornAir-popped or “light” popcorn
 Raw veggies and low-fat dipRaw...
Next…Next…
Get a journal- record progress, set-backs,Get a journal- record progress, set-backs,
thoughts and feelingsthou...
Drink plenty of waterDrink plenty of water
If you like soda- drink dietIf you like soda- drink diet
You’re never to old...
• Do it for you, not anyone elseDo it for you, not anyone else
• Focus on health benefits and the way you feel and youFocu...
You have to do what is right forYou have to do what is right for
you!you!
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Weight Management

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Weight Management

  1. 1. Weight Management
  2. 2. Why Weight is Important to UsWhy Weight is Important to Us Health and overall well-being Disease prevention Competitive sports/ training Looks Self-esteem
  3. 3. It is a constant tug-of-war between foods weIt is a constant tug-of-war between foods we love to eat and the tight jeans we love tolove to eat and the tight jeans we love to wear.wear.
  4. 4. Everyone is looking for theEveryone is looking for the answer…answer… If only it were this easyIf only it were this easy
  5. 5. Myth vs. FactMyth vs. Fact Myth ? Fact?
  6. 6. Creeping ObesityCreeping Obesity Physical activity decreases and leads to a decrease In metabolic rate. If energy expenditure drops more than energy intake, weight gain will occur
  7. 7. •• – Overweight is defined as 1-19% above one’sOverweight is defined as 1-19% above one’s ideal weightideal weight – Obese is defined as above 19% one’s idealObese is defined as above 19% one’s ideal weightweight
  8. 8. BMI - Optimum Cut-Offs Asian IndiansBMI - Optimum Cut-Offs Asian Indians BMI : Index of the relationship between height andBMI : Index of the relationship between height and weight (weight (kg/m2)kg/m2) Normal BMI : 18.5-22.9Normal BMI : 18.5-22.9 Overweight : 23- 24.9Overweight : 23- 24.9 Obesity : >25Obesity : >25
  9. 9. Many Health Risks AssociatedMany Health Risks Associated – DiabetesDiabetes – Heart diseaseHeart disease – Dyslipidemia (high blood cholesterol)Dyslipidemia (high blood cholesterol) – Sleep apnea and breathing problemsSleep apnea and breathing problems – CancerCancer – DepressionDepression – Hypertension (high blood pressure)Hypertension (high blood pressure)
  10. 10. Risk Factors for ObesityRisk Factors for Obesity • Increased energy intakeIncreased energy intake • Decreased energy expenditureDecreased energy expenditure Increased sedentary nature of many jobsIncreased sedentary nature of many jobs TV and video games, automated equipmentTV and video games, automated equipment • HeredityHeredity • Psychosocial FactorsPsychosocial Factors Eating as focal point of people’s livesEating as focal point of people’s lives  Metabolic ChangesMetabolic Changes Basal Metabolic RateBasal Metabolic Rate Gender and ObesityGender and Obesity Women more vulnerable to weight gainWomen more vulnerable to weight gain
  11. 11. Other Risk Factors for ObesityOther Risk Factors for Obesity  Developmental FactorsDevelopmental Factors  HyperplasiaHyperplasia »Excessive number of fatExcessive number of fat cellscells  HypertrophyHypertrophy »Increased size of cellsIncreased size of cells
  12. 12. Commonly UsedCommonly Used ApproachesApproaches By Obese PeopleBy Obese People
  13. 13. DietingDieting  It is a HUGE business!It is a HUGE business!  Billions of dollars spent annually andBillions of dollars spent annually and yet everyone is STILL FAT!yet everyone is STILL FAT!  Health product consumers areHealth product consumers are desperate and uneducated!desperate and uneducated!
  14. 14. Prevalence of DietingPrevalence of Dieting  40% of all women40% of all women  25% of all men25% of all men Diet products are a 33 billion dollar industry.
  15. 15. Almost All Diets areAlmost All Diets are UnsuccessfulUnsuccessful  50% regain all weight50% regain all weight within 2 yearswithin 2 years  5-10% keep weight off5-10% keep weight off permanentlypermanently Why do diets fail?
  16. 16. Cycle of DietingCycle of Dieting START DIETSTART DIET INITIALINITIAL MOTIVATIONMOTIVATION POSITIVE RESULTSPOSITIVE RESULTS TROUBLE WITH COMPLIANCETROUBLE WITH COMPLIANCE FAIL W / DIETFAIL W / DIET BLAME SELFBLAME SELF REGAINREGAIN INSPIRATIONINSPIRATION
  17. 17. Trend of Fad?Trend of Fad?  Fad Diets are successful because in theFad Diets are successful because in the end, you are eating fewer caloriesend, you are eating fewer calories  Does the eating plan make you happy orDoes the eating plan make you happy or are you constantly obsessed with food?are you constantly obsessed with food?  The question is…Can you maintain this dietThe question is…Can you maintain this diet for the rest of your life?for the rest of your life?
  18. 18. Yo-Yo DietingYo-Yo Dieting  Increased resistanceIncreased resistance to weight lossto weight loss  Increased efficiencyIncreased efficiency of weight gainof weight gain
  19. 19. Problems withProblems with Fad DietsFad Diets • Weight loss is often water lossWeight loss is often water loss • Supplements may be dangerousSupplements may be dangerous • Diet may lack essential nutrientsDiet may lack essential nutrients • Metabolism may slow down if caloricMetabolism may slow down if caloric intake is very low.intake is very low. • Most (if not all) simply do not work forMost (if not all) simply do not work for people long term!people long term! • Fixed MenuFixed Menu • FlexibleFlexible
  20. 20. The Latest Fads…The Latest Fads…
  21. 21. Low-carb MarketingLow-carb Marketing  Over 600 new low-carb products introduced thisOver 600 new low-carb products introduced this yearyear  Sales may exceed $15 billion this yearSales may exceed $15 billion this year  Low-carb products appeal to convenience eatersLow-carb products appeal to convenience eaters  Problem: A calorie is still a calorie. Many dietersProblem: A calorie is still a calorie. Many dieters consuming these products are claiming to haveconsuming these products are claiming to have stopped losing weight.stopped losing weight.  Fact: Low-carb foods are not necessarily lowFact: Low-carb foods are not necessarily low calorie foods.calorie foods. It is overeating calories that makesIt is overeating calories that makes us gain weight, not overeating carbohydrates.us gain weight, not overeating carbohydrates.
  22. 22. Weight Loss SupplementsWeight Loss Supplements
  23. 23. Weight Loss SupplementsWeight Loss Supplements Not a safe alternativeNot a safe alternative  Not regulated by FDA!Not regulated by FDA!  Affects each person differentlyAffects each person differently  ExpensiveExpensive  Non-ephedra products can be just as dangerousNon-ephedra products can be just as dangerous Do you want to buy these for the rest of your life?Do you want to buy these for the rest of your life?
  24. 24. Problems with AppetiteProblems with Appetite SuppressantsSuppressants  Many people use non prescriptionMany people use non prescription appetite suppressants to controlappetite suppressants to control eating.eating.  Ephedrine related products haveEphedrine related products have been found to be dangerous andbeen found to be dangerous and have been banned by the FDAhave been banned by the FDA
  25. 25. VERYVERY IMPORTANT TOIMPORTANT TO UNDERSTANDUNDERSTAND 25
  26. 26. Why We Gain WeightWhy We Gain Weight  Real WEIGHT GAIN occursReal WEIGHT GAIN occurs when andwhen and only whenonly when your CALORIES IN exceedyour CALORIES IN exceed your CALORIES OUT for an extendedyour CALORIES OUT for an extended period of timeperiod of time  500 calories/day x 7 = 3500 calories = 1500 calories/day x 7 = 3500 calories = 1 kgkg – Burn an additional 500 calories/day =Burn an additional 500 calories/day = lose 1 kg/weeklose 1 kg/week
  27. 27. Principles of Weight ControlPrinciples of Weight Control (A balance between intake and expenditure)(A balance between intake and expenditure) EXEXININ IN > EX - Gain WeightGain Weight IN = EX - Maintain WeightMaintain Weight IN < EX - Lose Weight
  28. 28. The Bottom LineThe Bottom Line For weight loss to occur, there mustFor weight loss to occur, there must be a calorie deficit!be a calorie deficit!
  29. 29. Right Solution ?Right Solution ?
  30. 30. Let’s start with the basics…Let’s start with the basics…  MacronutrientsMacronutrients – CarbohydratesCarbohydrates – ProteinProtein – FatFat  MicronutrientsMicronutrients – VitaminsVitamins – MineralsMinerals – WaterWater All are part of a healthy diet!
  31. 31. Calorie BreakdownCalorie Breakdown Carbohydrates: 4 calories/gramCarbohydrates: 4 calories/gram Protein: 4 calories/gramProtein: 4 calories/gram Fat: 9 calories/gramFat: 9 calories/gram Alcohol: 7 calories/gramAlcohol: 7 calories/gram Carbohydrates and protein have the same caloriesCarbohydrates and protein have the same calories
  32. 32. How much?How much?  Total calories distribution in diet :Total calories distribution in diet :  55-60% calories from Carbohydrates55-60% calories from Carbohydrates  20-25% calories from protein20-25% calories from protein  15-20% calories from fat15-20% calories from fat
  33. 33. A Healthy EaterA Healthy Eater ……respects the difference between carbohydrate foods:respects the difference between carbohydrate foods: nutrient-dense vs. nutrient-poor/calorie-dense carbsnutrient-dense vs. nutrient-poor/calorie-dense carbs …… respects the difference between fats: saturated, trans-respects the difference between fats: saturated, trans- fat, mono and poly unsaturated fatsfat, mono and poly unsaturated fats ……knows that in addition to choosing the right foodsknows that in addition to choosing the right foods mostmost of the time, all foods can fitof the time, all foods can fit
  34. 34. HOW???HOW???  Balance, variety, moderationBalance, variety, moderation  Healthy food choicesHealthy food choices  Watch portion sizesWatch portion sizes  ExerciseExercise  SleepSleep  Stress managementStress management
  35. 35. Healthy or Hefty?Healthy or Hefty?  Store-bought smoothiesStore-bought smoothies  MilkshakesMilkshakes  Lattes and coffee drinksLattes and coffee drinks  GranolaGranola  Energy barsEnergy bars  MuffinsMuffins  PopcornPopcorn  CrackersCrackers
  36. 36. A Weight Loss PlanA Weight Loss Plan  Think in terms of a lifestyle change, notThink in terms of a lifestyle change, not short-term “diet”short-term “diet”  Set realistic goalsSet realistic goals  Make gradual changesMake gradual changes  Each person is differentEach person is different  Experiment to find whatExperiment to find what works for youworks for you  Expect to be successful!Expect to be successful!
  37. 37. DietsDiets  Should consider:Should consider: – Percentage of macronutrientsPercentage of macronutrients – Kcal intakeKcal intake – Vitamins & MineralsVitamins & Minerals – Safety / efficacy of supplementsSafety / efficacy of supplements – Is the diet sustainable?Is the diet sustainable?
  38. 38. Lifestyle Approach!Lifestyle Approach!  Healthy eating patternsHealthy eating patterns  Regular activity patternsRegular activity patterns A simple AND effective method for long-term weight control.
  39. 39. Healthy Eating PatternsHealthy Eating Patterns  Eating a variety of foodsEating a variety of foods  Eating smaller, more frequent mealsEating smaller, more frequent meals  Avoiding bingeingAvoiding bingeing  Reducing fat intakeReducing fat intake – Fat is calorically dense (high in calories)Fat is calorically dense (high in calories) – Fat is more easily stored thanFat is more easily stored than carbohydrates or proteincarbohydrates or protein
  40. 40. Healthy Eating Patterns……….Healthy Eating Patterns……….  Low “glycemic load” diets may be a more sensibleLow “glycemic load” diets may be a more sensible alternative to low-carbohydrate diets.alternative to low-carbohydrate diets.  Artificial sweeteners and fat substitutes may help butArtificial sweeteners and fat substitutes may help but cannot be considered a “sure cure” for body fatcannot be considered a “sure cure” for body fat problems.problems.  Avoid anything with ephedra.Avoid anything with ephedra.  Restrict “empty” calories.Restrict “empty” calories.  Learn the difference between craving and hunger.Learn the difference between craving and hunger.
  41. 41. 41 Regular Activity PatternsRegular Activity Patterns  Benefits of Exercise for Weight ControlBenefits of Exercise for Weight Control – Burns caloriesBurns calories – Maintains LBMMaintains LBM – Increases metabolismIncreases metabolism – Promotes greater fat lossPromotes greater fat loss – Suppresses appetiteSuppresses appetite  What type of exercise is best?What type of exercise is best? – Aerobic exerciseAerobic exercise – Strength or muscle endurance exerciseStrength or muscle endurance exercise
  42. 42. Meals vs. GrazingMeals vs. Grazing Should I eat:Should I eat:  3 regular meals3 regular meals  3 small meals with snacks3 small meals with snacks  6 small meals/ snacks6 small meals/ snacks  This is a personal preference and depends on yourThis is a personal preference and depends on your schedule and what you consider a “meal” and aschedule and what you consider a “meal” and a “snack”“snack”  Keep calorie needs in mindKeep calorie needs in mind
  43. 43. Healthy SnacksHealthy Snacks  Air-popped or “light” popcornAir-popped or “light” popcorn  Raw veggies and low-fat dipRaw veggies and low-fat dip  Baby carrotsBaby carrots  FruitFruit  PretzelsPretzels  PB & B sandwichPB & B sandwich  Sliced turkeySliced turkey  Dry cerealDry cereal  HummusHummus  YogurtYogurt  Homemade smoothieHomemade smoothie  Baked chips and salsaBaked chips and salsa  Latte with skim milkLatte with skim milk
  44. 44. Next…Next… Get a journal- record progress, set-backs,Get a journal- record progress, set-backs, thoughts and feelingsthoughts and feelings Try new recipesTry new recipes Take healthy snacks with youTake healthy snacks with you Try to eat at home more and eat out lessTry to eat at home more and eat out less If you do eat away from home, makeIf you do eat away from home, make healthy choices- Don’t be afraid tohealthy choices- Don’t be afraid to ask for modificationsask for modifications Eat slowly and savor mealtimeEat slowly and savor mealtime Not sure if you are hungry?Not sure if you are hungry?  Take a walk firstTake a walk first
  45. 45. Drink plenty of waterDrink plenty of water If you like soda- drink dietIf you like soda- drink diet You’re never to old to pack your lunchYou’re never to old to pack your lunch Don’t starve yourself…you’ll end up overeating laterDon’t starve yourself…you’ll end up overeating later Let yourself indulge in your favorite foods…justLet yourself indulge in your favorite foods…just watch portion sizeswatch portion sizes Get an exercise buddyGet an exercise buddy Do active things that you actually like!Do active things that you actually like! Curb late night eatingCurb late night eating Watch out for the Saturday night 6 packWatch out for the Saturday night 6 pack Don’t be too hard on yourselfDon’t be too hard on yourself Indulge…but in moderation!Indulge…but in moderation!
  46. 46. • Do it for you, not anyone elseDo it for you, not anyone else • Focus on health benefits and the way you feel and youFocus on health benefits and the way you feel and you • won’t be disappointedwon’t be disappointed • Don’t get discouraged if you don’t see resultsDon’t get discouraged if you don’t see results immediately- healthy weight loss takes timeimmediately- healthy weight loss takes time • You may hit a plateau in your weight loss…this isYou may hit a plateau in your weight loss…this is natural and you may have to reevaluate your plannatural and you may have to reevaluate your plan • Reward yourself with things other than foodReward yourself with things other than food Remember, eating is supposed to be FUN and there isRemember, eating is supposed to be FUN and there is more to life than obsessing over food!more to life than obsessing over food!
  47. 47. You have to do what is right forYou have to do what is right for you!you!

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