This document provides an overview of weight management beyond just calorie balancing. It discusses understanding obesity and appetite hormones. Dietary factors like processed foods and whole foods are identified as affecting weight. Additional barriers to weight loss like stress, sleep, exercise and mindful eating are recognized. The importance of developing a sustainable long-term weight management plan is emphasized. Specific tips are provided regarding goal setting, diet, stress management, exercise, sleep and mindful eating to support weight loss and maintenance goals.

1. Weight Management : Beyond
Balancing Calories
INTERNSHIP PRESENTATION

2. ➢ Week 1 : Understanding Obesity
➢ Week 2 : Managing Obesity: the role of diet
➢ Week3 : Beyond Diet: the role of stress, exercise and sleep
➢ Week 4: Using habit and emotions to your advantage
➢ Week 5: Creating a weight loss plan: a step wise approach
WEIGHT MANAGEMENT : BEYOND BALANCING CALORIES

3. LEARNING OUTCOMES
Understand obesity, appetite
hormones, and weight set point.
1
Identify the main dietary factors
that affect weight
2
Recognize underemphasized barriers to
weight loss such as stress and
inadequate sleep.
3
Develop a weight management plan
you can follow for life
4

4. OBESITY
● World Health Organization (WHO)
defines overweight and obesity as
abnormal or excessive fat accumulation
that presents a risk to health.
● In 2014 more than 1.9 billion adults (18
years and older) and 41 million children
under the age of five were overweight
● A simple measure commonly used to
classify overweight and obesity in adults
is body mass index (BMI).
● BMI is defined as a person's weight in
kilograms divided by the square of his
height in meters.
● WHO identifies overweight when BMI is
greater than or equal to 25; and obesity
when BMI is greater or equal to 30.

5. HOW APPETITE & FOOD INTAKE
ARE REGULATED
The decision to start eating, what to eat, how much to eat, and when to stop, are all controlled
in a tightly regulated system in the brain. Our brain gets signals from our body, from our
stomach, digestive tract and stores of fat, and translates them into action, to eat or stop eating.
● Cortico-Limbic System: Your "cognitive &
emotional brain" absorbs info about your stress
level & about the smell, taste, & texture of food. It
causes you to "like" foods & "want" food.
● Hindbrain: Your "metabolic brain" senses &
responds to the amount & quality of nutrients in
your gut to determine when you're hungry or full.
● Hypothalamus: The hypothalamus combines info
from both brains to regulate appetite & food
intake.

6. Obesity As a Disease of Weight Set
Point ● Our set point is the weight
and amount of fat storage
that our bodies try to
maintain.
● When our weight falls below
the thermostat setting, our
body compensates by
boosting appetite and slowing
our metabolism until we
regain our weight. When we
acquire weight, the same
thing happens. We feel fuller,
and our metabolism speeds
up, till we reach our specified
weight loss goal.

7. Managing Obesity: The Role of Diet
PROCESSED FOODS
Processed food is any food
that has been altered from
its natural form
What makes processed
food unhealthy?
● Frozen Vegetables
and Fruits
● Yogurt
● Hummus
● Canned and Frozen
Fish
● Whole-Grain Breads
Not All Processed Foods
Should Be Avoided
● Added fat - Injures brain
cells to raise set point
● Added sugar -
Overstimulates reward from
food
● Refined grains - Low
nutritional value
● Salt - High in concentrated
calories
Minimally Processed : Canned Beans,
Bagged Salad, Roasted Nuts, Frozen
Vegetables
Ultra Processed : Desserts & Chips,
Frozen Entrees, Sugary Beverages,
Fast Food & Deli Meats

8. WHOLE FOODS
In their natural form,
minimally processed and
without preservatives,
added sugars, and other
additives
● Whole foods also
contain natural
amounts of fat, sugar
and salt.
● Abundance of studies
concur that eating a
whole food's dietary
pattern is the safest
way to manage your
weight
● Plant-based whole
foods with minimal
lean meats and
low-fat dairy, allow
you to consume
different types of fat
and carbohydrates.
They provide healthy
fats such as mono
and polyunsaturated
fats, and high quality
carbohydrates, such
as whole grains,
vegetables and
legumes.

9. ● Numerous studies — granted, many of
them in animals — have shown that
physical or emotional distress increases
the intake of food high in fat, sugar, or
both.
● Overeating isn't the only stress-related
behavior that can add pounds. Stressed
people also lose sleep, exercise less, and
drink more alcohol, all of which can
contribute to excess weight.
● 4 A’s of stress management : Avoid,
Alter, Adapt & Accept
STRESS EATING

10. RELIEVING STRESS WITHOUT OVEREATING
Meditation
Meditation may also help people become
more mindful of food choices. With
practice, a person may be able to pay
better attention to the impulse to grab a
fat- and sugar-loaded comfort food and
inhibit the impulse
Exercise
While cortisol levels vary depending on the
intensity and duration of exercise, overall
exercise can blunt some of the negative
effects of stress
Social support
Friends, family, and other sources of
social support seem to have a
buffering effect on the stress that
people experience
Acknowledging choices
Mentally strong people acknowledge
that everything they do , is a
choice.They're willing to say no to
things they don't want to do and they
accept responsibility for their
behavior.
1
2 4
3

11. MINDFUL EATING
● Eating mindlessly while distracted, watching
television, carrying on a conversation,
texting or working behind a computer, is
another common way we have become less
conscious of our food decisions.
● When we eat mindlessly, we don't allow our
brain to form a memory of the meal. As a
result, studies show we end up snacking and
eating more later in the day.
● We also don't tune into our internal signals
that tell us when we're full and over eat as a
consequence.
● Mindfulness is the ancient practice of
paying attention to present moment
experiences, thoughts and emotions in
an open and nonjudgmental way.
● When applied to eating, mindfulness
involves chewing our food, paying
attention to its taste, smell and texture,
and taking the time to recognize when
we are full.
● When applied to eating, mindfulness
involves chewing our food, paying
attention to its taste, smell and texture,
and taking the time to recognize when
we are full.

12. Fundamentally, mindful eating
involves:
● Eating slowly and without
distraction
● Listening to physical hunger cues
and eating only until you’re full
● Distinguishing between true hunger
and non-hunger triggers for eating
● Engaging your senses by noticing
colors, smells, sounds, textures, and
flavors
● Learning to cope with guilt and
anxiety about food
● Eating to maintain overall health
and well-being
● Noticing the effects food has on
your feelings and figure
● Appreciating your food
How to practice mindful eating
● Eat more slowly and don’t rush
your meals.
● Chew thoroughly.
● Eliminate distractions by turning
off the TV and putting down
your phone.
● Eat in silence.
● Focus on how the food makes
you feel.
● Stop eating when you’re full.
● Ask yourself why you’re eating,
whether you’re truly hungry, and
whether the food you chose is
healthy

13. EXERCISE
● Exercising burns calories and can help you gain
muscular mass.
● Muscle burns three times as many calories as fat,
the more you workout and build muscle, the
faster your metabolism will become.
● Many of our hormones and immune system
regulators are balanced by exercise. It has the
ability to lower cortisol levels as well as the
damaging inflammation brought on by stress.
● The recommended amount is 30 minutes a day
of aerobic exercise, (walking, jogging, dancing, or
biking) and twice a week of strength resistance
exercise(lifting weights, yoga, or body
resistance).

14. Easy Ways to Add More Physical Activity Into Your Daily
Routine
● Stand up to take phone calls.
● Go for a walk at lunch.
● Take the stairs.
● Walk to the break room,
water cooler, or restroom
every 90 minutes. (Set an
alarm on your phone so you
don’t
forget.)Stretch/exercise at
your desk.
● Have a question for a
coworker? Walk to their desk
instead of sending an email.
When at
work:
● Play fitness-oriented
video games, like Wii
Fit or Dance Dance
Revolution.
● Dance around your
house just for fun.
● Clean. (It counts as
exercise.)
● Play with or walk your
pets.
When at
home
When
out
● Walk or ride your bike to your
destination whenever
possible.
● Park your car far away from
an entrance when running
errands.
● At the mall or department
store, take the stairs and skip
escalators and elevators.
● Schedule active weekend
events like bike rides, park
dates, or easy day-hikes

15. ● An adult need seven to nine hours of sleep per
night. When we get less than this, our hormones
shift, making us more prone to fat.
● The hunger hormone, is elevated in people who
sleep less than seven hours every night. It also
reduces the level of leptin, a satiety hormone. As a
result, our brains believe we are more hungry than
we should be. Without realizing it, we consume
more calories than needed to compensate for the
extra hours of being awake.
● Both the quantity as well as quality of sleep are
essential.
SLEEP

16. Tips for good sleep
● Maintain consistent bedtimes and wake times seven days a week, even after a "bad"
night.
● Stay in bed for a period equal to the number of hours of sleep you actually get per
night. Many insomniacs spend far too much time in bed, attempting to squeeze out
a few more minutes of sleep.
● If you have difficulty getting to sleep within 20 minutes, get out of bed and do
something relaxing and distracting, like reading. Do not do housework, bills, work, or
anything that is too stimulating during a nighttime awakening or within two hours of
bedtime.
● Avoid daytime naps. For most people, naps will interfere with falling asleep at night.
● Don't drink alcohol within five hours of bedtime. Alcohol is a poor sleep aid and
causes nighttime awakenings.
● Avoid caffeine (coffee, tea, soda, chocolate) after 3 pm. It can cause shallow sleep or
awakenings.
● Don't go to bed on either an empty stomach or a full stomach. A light snack may
help.
● Bedrooms should be quiet, safe, and relaxing. Clocks should face away from the bed,
so as not to "count down" the minutes until morning.
● Daily exercise will improve insomnia, although the effects may not be immediate.
● Schedule "worry time" earlier in the day to consider and resolve the day's problems
before getting into bed.

17. SETTING REALISTIC WEIGHT LOSS GOALS
● A goal of five to 10 percent
weight loss at a time is more
realistic than achieving a normal
body weight.
● Studies found that losing five
percent body weight was far
more realistic, this amount is a
good starting point.
● Calculate five to 10 percent of
your body weight. This is the
amount you should aim to lose.
Subtract this amount from your
current weight. Now, you have
your target weight

18. SUSTAINABLE WEIGHT LOSS
● Start eating more vegetables —
especially greens.
● Replace soda or sweet tea with
sugar-free drinks.
● Swap the white bread and rice in your
meals for whole grains.
● Cut back on carbs where you can.
● Aim to lose only about a pound or two
a week.
● Move around more.
● Pay attention to protein.
● Beware of items labeled "low-fat,"
"light," or "reduced fat."
● Welcome some healthy fats back into
your diet.

19. THANK YOU