Healthy Weight Basics
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This document provides an overview of healthy weight basics and strategies for weight management. It discusses defining a healthy weight using measures like BMI and body composition. Maintaining energy balance through nutrition and exercise is key, with nutrition being the primary focus. Nutrition strategies include following portion control, choosing whole foods, and being mindful of energy density. Exercise recommendations include both resistance and cardiovascular training several times per week. Non-exercise factors like adequate sleep and stress management also impact weight. Sustainable weight loss of 1/2 to 2 pounds per week is recommended through creating a calorie deficit.
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Healthy Weight Basics
- 1. Healthy Weight Basics Cristin Stokes, RD, LN Neal Andrews, CSCS MUS Wellness May 2014
- 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.
- 4. 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
- 5. Holistic Approach to Healthy Weight: 5-Point Star Model Nutrition Resistance Exercise Cardiovascular Exercise Stress Management Adequate Sleep
- 6. 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.
- 7. 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
- 8. 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)
- 9. 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!
- 10. #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.
- 11. 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
- 12. Biggest Issue Nutritionally? Portion distortion The Popcorn Study Practical portion strategies 80% full Small plates Pre-portioned snacks Eating mindfully Pace, distractions
- 14. 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
- 15. Other Nutrition Considerations Satiety Fiber Protein Hydration Macronutrient distribution Protein: 10-15% Fat: 25-30% Carbs: 45-65%
- 16. Other Nutrition Considerations Meal/Nutrient Timing 3x/day vs small, frequent meals Tracking/accountability My Fitness Pal
- 17. Montana Moves High Five Move More, Sit Less Find Balance in Life Move Better Mobility Correct Movement Patterns Play Outside Have Fun!
- 18. #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.
- 19. 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
- 20. 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
- 21. 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
- 22. 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
- 23. Cardiovascular Exercise Recommendations 3-5 days per week Variables Duration Intensity Modalities and Types Steady State/LSD Intervals Tempo or Pace
- 24. 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
- 25. 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
- 26. 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
- 27. 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
- 28. Goal Setting & Accountability
- 29. Follow Wellness! www.montanamovesandmeals.com www.wellness.mus.edu wellness@montana.edu @montanameals @montanamoves