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WEIGHT MANAGEMENT Do it yourself Motivation and Tips
The document discusses weight management strategies including calculating ideal body weight, understanding fat loss, and tailoring diet and exercise programs for weight loss or gain. It emphasizes the importance of a balanced energy equation, sustainable lifestyle changes, and the role of physical activity in maintaining weight. Additionally, it highlights the psychological and physiological challenges individuals face during weight loss and the significance of ongoing support to prevent weight regain.
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WEIGHT MANAGEMENT Do it yourself Motivation and Tips
- 1. WEIGHT MANAGEMENT Ryan Fernando M.Sc.Food Biotechnology - University of Strathclyde – United Kingdom M.Sc. Clinical Biochemistry - Goa Medical College – India.
- 2. Summary • How tocalculate your Ideal body weight • How to understand fat loss and accelerate FAT BURNING using 5 wonderful foods • How to Eat and still lose weight • Which Supplements which will help you jump start your metabolism • How to ask for a blood test and what to do with your results • Which exercise puts you in a secret FAT BURNING ZONE • Why you will put on weight and what can you do to stay fit
- 3. HOW did Ibecome Weight Challenged? • Binge Eating • Television • Chronic Stress • Lack of sleep • ERRACTIC Exercise patterns • Pregnancy • Age • Food • Herdity • Medication • Bad Gut
- 4. Weight Management • WeightLoss • Weight Gain
- 5. Weight Input = Output Food= Activity
- 6. Weight Management • Weight Loss • Weight Gain Energy Balance Necessary physiological Calories in Calories used functions (consumed) (expended) Food/beverages Physical activity consumed CDC
- 7. Weight Management • Weight Loss • Weight Gain FOOD> EXERCISE>SUPPLEMENTS FOOD> EXERCISE>SUPPLEMENTS
- 8. Battling Mother Nature Ourbodies fight us to regain the lost weight Biological and physiological mechanisms defend extra fat and try to return the body to the weight it was
- 9. Research shows that peoplewho have lost weight are hungrier and not just for any food
- 10. Weight loss signalsthe brain that you are starving and will slow metabolism
- 11. Keep in mindthat metabolic rate is linked to the amount of lean and muscle tissue you have The only way to counter this is to exercise more
- 12. Physical Activity • Physicalactivity is any bodily movement produced by skeletal muscles that results in an expenditure of energy with a range of activities such as: – Occupational work • Carpentry, construction, waiting tables, farming – Household chores • Washing floors or windows, gardening or yard work – Leisure time activities • Walking, skating, biking, swimming, playing Frisbee, dancing, softball, tennis, football, aerobics
- 13. Increasing Physical Activity •Youcan increase your physical activity by taking small steps to change what you do everyday. If you normally… Then try this instead! Park as close as possible to the store Park farther away Let the dog out back Take the dog for a walk Take the elevator Take the stairs Have lunch delivered Walk to pick up lunch Relax while the kids play Get involved in their activity 2006
- 14. How Many CalorieAm I Burning? Activity 45 kgs 68 kgs 90 kgs Bicycling, 4 km 160 240 312 Bicycling, 8 km 270 410 534 Jogging, 10 km 610 920 1,230 Jumping rope 30 mins 500 750 1,000 Running, 8 kms 440 660 962 Running, 17kms 850 1,280 1,664 Swimming, 25 yds/min 185 275 358 Swimming, 50 yds/min 325 500 650 •The chart shows the approximate Tennis singles 45 mins 265 400 535 calories spent per hour Walking, 5 km 160 240 312 Walking, 7 km 210 320 416 Walking, 10 kms 295 440 572
- 17. Before Beginning anExercise Program •You should check with your doctor before beginning an exercise program if you: • Are a man older than age 40 or • Have had joint replacement surgery a woman older than age 50 • Smoke • Have had a heart attack • Are overweight or obese • Have a family history of heart-related problems before age 55 • Tale medication to manage a chronic condition • Have heart, lung, liver or kidney disease • Have an untreated joint or muscle • Feel pain in your chest, joints, or muscles injury, or persistent symptoms after a during physical activity joint or muscle injury • Have high blood pressure, high cholesterol, • Are pregnant diabetes, arthritis, osteoporosis, or asthma • Unsure of your health status. •Mayo Clinic
- 18. Weight Loss The keyto any successful weight loss is making changes in your eating and physical activity habits that you can keep for the rest of your life.
- 19. MANAGING WEIGHT ANDBODY COMPOSITION
- 20. BMI = Weight(kg) / (Height (m) x Height (m)) 75 / 1.75 *1.75
- 21.
- 22. Strategy for FOODSin a Weight Loss Programme • It may not be what you are eating, but how much that will make a difference. Portion size relates to the ‘energy in’ side of the equation. • Several supporting studies have shown that eating a broth type soup or low fat salad prior to the meal reduces calorie intake for the whole meal. • Along with the water, the fiber in fruits and vegetables helps you feel fuller and has been shown to reduce calorie intake
- 23. Exercise + Dieting Calorie Deficit • Initially (during the first 6 months) physical activity, in combination with dieting, is an important component of weight loss. • However, after around 6 months, physical activity will not lead to substantially greater weight losses when combined with dieting. • The benefit of sustained physical activity thereafter is mainly through its role in the prevention of weight gain. • In addition, it has a benefit in reducing cardiovascular and diabetes risks beyond that produced by weight gain alone.
- 24. Goals for WeightLoss And Management • The initial goal of weight loss therapy is to reduce body weight by approximately 10 percent from baseline. Once this goal is achieved, then further weight loss can be attempted, if necessary. • A reasonable time line for a 10 percent reduction in body weight is 6 months. • Experience reveals that lost weight is usually regained unless a weight maintenance program, consisting of diet therapy, physical activity and behavior therapy, is continued indefinitely. 2006 •NHLBI
- 25. Goals for WeightLoss And Management • For overweight individuals with BMIs in the typical range of 27 to 35 kg/m2, a decrease of 300 to 500 kcal/day will result in weight losses of about 300-500 gms per week. • A 10 percent weight loss could be achieved within 6 months. • For more severely obese individuals (BMI > 35), deficits of up to 500 to 1,000 kcal/day will lead to weight losses of about 750gms per week. • A 10 percent weight loss could be achieved within 6 months.
- 26. Without permanent changein food choices or portion sizes, the weight is regained This is the phenomenon called yo-yo dieting
- 27. The Food Groups • Starches • Grains • Fruits • Vegetables
- 28. FOODS for Weightloss • Negative Calorie foods. ryan@quanutrition.com • Low fat Yoghurt or Curds/Milk • Buttermilk • Paneer • Brown Bread/Chappatis • Vegetables • Olive oil
- 29. Supplements that willHelp • Multivitamin Especially VIT B COMPLEX. • VITAMIN C and E. • GREEN TEA and GINGER EXTRACTs • L – Carnitine for 6 months • AMINO ACIDS (FREE FORM not PROTEIN) • AVOID WHEY PROTEIN unless prescribed to to a measured calories diet plannning.
- 30. Weight Gain: Goals for Weight Management of Weight Lost
- 31. Strategy for FOODSin a Weight Gain Programme • Add 300-500 calories extra per day • Diet should include complex Carbs • Weight Training Pre and POST workout meals are most crucial to building weight gain via increase in muscle size and density. • Protein is the ultimate builder for Muslce Tissue.
- 32. FOODS for WeightGain • High Carbohydrates • High Protein • Essential Fatty Acids • Vitamin and Mineral Supplement. • Supplements – Weight Gainers – Protein Powders – Ergogenic Aids
- 33. Our Lives No time for Nutrition No time for Workouts No success in training thru you
- 34. THE ENERGY EQUATION •Eat 500 calories more or less/day • Burn 500 calories more or less/day
- 35. PERCENT BODY FATGUIDES • Excessive – Male>25% – Female>30% • Essential – Male=5% – Female=8-12% • Ideal – Male=10-18% – Female=18-22%
- 36. HEALTHY MANAGEMENT OF WEIGHT • Target appropriate weight-professionals • Set realistic goals ½-1#/week • Personalize your plans - food preferred • Put it in writing • Evaluate your progress – Watch quick early weight loss-water
- 37. WEIGHT-LOSS STRATEGIES • Minimumof 1700-1800 calories from all the groups to get nutrients • Decrease high calorie favorites • Variety of low-calorie, nutrient-dense foods • PLENTY OF WATER • Add exercise – lean body mass
- 38. Blood Tests Liver Profile RenalFunction Vit B 12 Folic Acid Vit D Lipid Profile