1. Strategies for Successful
Weight Loss
Compiled, Modified or Created By*
Louisville Metro Department of
Public Health & Wellness
* Created Slides 1,2,4,5, 10 & 15-55
5. Where Are We?
„
~65%
of adults in U.S. are over over-weight
(BMI 25 25-29) or obese (BMI 30+)
„
In 1994, this figure was
~55%
„
Since 1980, the rate of
obesity has
doubled (from 15% to 30%)
6. 1998
Obesity Trends* Among U.S. Adults BRFSS, 1990, 1998, 2007
(*BMI ≥30, or about 30 lbs. overweight for 5’4” person)
2007
1990
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
11. Introduction of New, Larger Portions in the
U.S., 1970 1970-1999
70
60
50
40
30
20
10
0
1970-74
1975-79
1980-84
1985-89
1990-94
1995-99
Year
Number of Large-Size Portions Introduced
Young and Nestle. Am J Public Health 2002
12. Computers & Games
Email, Internet
TV, Cable, Remote
Home Movies
Spectator Sports
Elevators
Escalators
Phones, Cell Phones
Cars, Buses, Trains
Drive-Thru
Snow Blowers
Use the Stairs More
Park Farther Away or Walk
Watch TV Less or Exercise
While Watching
Do Less Passive Activities
Effects of Technological Advances
Healthy Choices
Unhealthy Environment
13. Always Rushing
Over-scheduling
Working Longer Hours
Less Leisure Time
Family Stresses
Juggling Schedules
Juggling Roles
No Time for Family
No Time for Self
Plan Time to Exercise
Take Time to Eat Healthier
Make Time to Cook
The Effects of Time Pressures
Healthy Choices
Unhealthy Environment
14. Food Availability
Eating Out More
Cooking Less
Fast Foods
Large Portions
Value Meals
All You Can Eat Buffets
Food Courts
Convenience Stores
Vending Machines
Grocery Store Choices
Cook More
Plan Ahead
Brown Bag More
Read Labels
Buy Healthy Foods
Choose Healthier Foods
Watch Portion Sizes
Ask for Go-Bag or Share
Eat Only When Hungry
The Effects of Food Pressures
Healthy Choices
Unhealthy Environment
17. A NATIONAL WEIGHT CONTROL
REGISTRY (NWCR) of >5000 subjects has
been studying people who
•
have lost at least 30 lbs.
(average so far has been 66 lbs.)
•
have kept it off at least 1 year
(average duration of maintenance has been 5.5
years)
18. The NWCR &
other research have
discovered some keys to
successful weight loss &
maintenance.
19. Set an initial goal to lose
~10% of your beginning
weight for significant health
benefits.
If you weigh 200 lbs. that
would be 20 lbs.
20. After 6 months of
losing, try to maintain
your loss for 3 3-6
months before losing
more.
21. If you are able to maintain
your weight loss, you may
repeat this cycle of 6 months
loss; then 3 3-6 months of
maintenance, until you reach
your final goal.
22. Aim to lose half of 1% of
your weight per week.
If you weigh 200 lbs.,
that is 1 lb./week.
23. Why Gradual Weight Loss?
„
Preserves muscle tissue
Muscle increases metabolic rate &
reduces risk for diabetes
„
Prevents secretion of an appetite
appetite-
increasing chemical by the stomach
„
Allows adequate nutrition and satiety
„
Allows time for skin to shrink
24. To Lose 1 lb. / Week
Create a deficit of 500 calories:
„
Walk 1 hr. (three 20
20-min. miles) to
burn ~300 calories
„
Eat 200 less calories daily if your
weight has been stable
25. OR
OR……
Create a deficit of 500 calories by:
„
Walking 40 min. (2 miles) to burn
~200 calories
„
Eat 300 less calories daily if your
weight has been stable
26. OR
OR……
Create a deficit of 500 calories by:
„
Walking 80 min. (4 miles) to burn
~400 calories
„
Eat 100 less calories daily if your
weight has been stable
27. Bottom Line
Line……
89% of those in the NWCR combined
exercise with diet, which allows for
weight loss with modest changes in
daily calories.
35. What are some ways I can
“
nip & tuck tuck”” to cut calories?
„
Use
skim or 1% milk, fat free or light: cream
cheese, sour cream, cheese, yogurt & ice cream
„
Use
light or fat free salad dressings
„
Use
lean meats
„
Use
low fat cooking methods: bake, grill, broil,
steam, stew, poach, microwave, etc.
„
Purchase
reduced fat crackers, snacks & desserts
„
Replace sugar
sugar-sweetened beverages with non non-
caloric ones (water, tea, coffee)
„
Have sugary sweets only
occasionally (sm. portion)
„
Limit
portion sizes
36. The average calorie distribution
of the NWCR people was:
„
19% protein
„
56% carbohydrate
only 1% of NWCR people were on low carb diets
(<24% carb.); they maintained loss for shorter times
„
24% fat
„
1391 kcal. / day
37. Risks From Low
Low-Carb Diets
„
Kidney
stones or failure due to ↑↑ protein
„
Osteoporosis
from acid balance of ↑↑ protein
„
Cancer
due to ↑↑ animal, ↓↓ plant diet
„
Diverticulosis
due to ↓↓ fiber
„
Gout
due to ↑↑ protein raising uric acid levels
„
Heart disease &
↑↑ BP BP, due to , ↑↑ sodium,
↓
potassium, elevation of homocysteine,
↓
fiber
38. More About Fats
Fats……
„
Aim to get ~25% of calories from fat
(too little fat can cause gallstones & reduce
absorption of vitamins A, D, E & K)
„
Go for the
good fats: mono mono- & polyunsatur polyunsatur-
ated & omega omega-3
„
Limit
saturated fats to < 1/3 of total fat
„
Look for
““trans fat free free”” margarines,
crackers, baked goods, etc.
39. How Many Fat Grams Daily
Is 25% Fat?
Your Calorie Level
x 0.027 =
Grams of Daily Fat for
25% Fat
For
2000 Calories Calories, that is , 54 grams
of fat.
For
1500 Calories Calories, that is , 40 grams
of fat.
40. Where Are the
““Good Fats Fats””?
„
Liquid oils:
canola, olive, soybean,
corn, sunflower, sesame, safflower,
peanut, cottonseed (in salad
dressings, many baked goods, etc.)
„
Oils in fatty fish:
salmon, mackerel,
catfish, lake & rainbow trout, sardines,
albacore tuna
41. Where Are the
““Bad Fats Fats””?
„
Butterfat in Dairy Products:
Choose
fat free or low fat dairy products to
reduce calories & prevent clogged
arteries
„
Fatty Meats, Especially Red Meats:
Stick with lean meats & trim the fat or
remove skin. Choose cuts with the
least white marbling. (Avoid frying)
43. Diary may include any items below to
focus on your problem areas:
„
Foods eaten
„
Time
„
Portion size
„
How cooked
(baked, fried, etc.)
„
Calories
„
Your mood
„
Hunger level
„
Situation
„
Body Position
44. Use your Food Diary to discover
specific habits needing change.
TRIGGER MAPS
are an effective tool you can
use to change behavior.
45. ate brownie
co-worker brought
brownies
skipped breakfast
TRIGGER MAP
Go to bed & get up 15 min. earlier
Eat a healthy breakfast
Discuss with co-workers the idea of
bringing light foods & only bringing
food occasionally
46. Participate in on
on-going
support through
„
a support group
„
&/or a counselor
47. Benefits of Support Groups
„
Bonding
reduces feelings of loneliness
that can lead to eating
„
Group can
build many skills together
„
Group meets need for
fun better than
food does
„
Group can
exercise together
„
Accountability
is an incentive
48. Seek Professional Counseling If:
You find you are unable to apply what
you have learned, even after partici partici-
pating in a support group and using
Trigger Maps.
Often there are
underlying issues that
need to be dealt with first before we
can successfully overcome addictive
problems.
49. Resources for Eating Disorders
„
Academy for Eating Disorders
www.acadeatdis.org
„
American Anorexia Bulimia Assn.
www.aabainc.org
„
National Eating Disorders Assn.
www.eatingdisorders.org
„
Overeaters Anonymous
www.oa.org
50. More tips
tips……
Stay well hydrated. To find
how much fluid you need daily:
ƒ
For hot weather
––
Divide your weight by 11
ƒ
For cool weather
––
Divide your weight by 16
51. HYDRATION
HYDRATION……
If you weigh 200 lbs.:
For hot weather, this comes
to 18 cups
(200 / 11 = 18)
For cool weather, this comes
To 12.5 cups
(200 / 16 = 12.5)
52. Predictors of
Long Long-Term Success
„
Maintenance of weight loss for over 2
years
„
Continuing low
low-fat intake
„
Exercising as a permanent lifestyle
„
Continuing healthy eating behaviors &
restraint from over over-eating
53. It
It’’s not so hard hard……
Lose properly & it stays off!
ƒ
Enjoy
healthy foods
ƒ
Reduce your
portions
ƒ
Have fun
exercising
ƒ
Get
support or start your own group
ƒ
Work on improving your
habits
(1 at a time)
ƒ
Don
Don’’t rush rush……the turtle wins!
54. Meanwhile
Meanwhile……
Picture the ““New You You””
ƒ
As you start each new day,
pretend
you have already attained your goal
ƒ
Think of what you would need to do to
take care of your new self (body, mind
& soul)
ƒ
Begin to
do these things & your goal
will become reality reality!
