Weight

Management
Why Weight is Important to Us

Health and overall well-being

Disease prevention
Competitive sports/ training
Looks
Self-esteem
It is a constant tug-of-war between foods we
love to eat and the tight jeans we love to
wear.
Everyone is looking for the
answer…

If only it were this easy

 Myth vs. Fact

Myth Fact?
?
Creeping Obesity

Physical activity
decreases and
leads to a decrease
In metabolic rate.

If energy
expenditure
drops more than
energy intake,
weight gain will
occur
•
– Overweight is defined as 1-19% above one’s
ideal weight

– Obese is defined as above 19% one’s ideal

weight
BMI - Optimum Cut-Offs Asian Indians

BMI : Index of the relationship between height and

weight (kg/m2)

Normal BMI : 18.5-22.9

Overweight : 23- 24.9

Obesity : >25
Many Health Risks Associated

– Diabetes
– Heart disease
– Dyslipidemia (high blood cholesterol)
– Sleep apnea and breathing problems
– Cancer
– Depression
– Hypertension (high blood pressure)
 Risk Factors for Obesity
• Increased energy intake
• Decreased energy expenditure
Increased sedentary nature of many jobs
TV and video games, automated equipment
• Heredity
• Psychosocial Factors
Eating as focal point of people’s lives
 Metabolic Changes
Basal Metabolic Rate
Gender and Obesity
Women more vulnerable to weight gain
 Other Risk Factors for Obesity

 Developmental Factors
 Hyperplasia
» Excessive number of fat
cells
 Hypertrophy
» Increased size of cells
Commonly Used
Approaches
By Obese People
 Dieting

 It is a HUGE business!
 Billions of dollars spent annually and
yet everyone is STILL FAT!

 Health product consumers are

desperate and uneducated!
 Prevalence of Dieting

 40% of all women

 25% of all men

Diet products are a 33

billion dollar
industry.
Almost All Diets are
Unsuccessful

 50% regain all weight

within 2 years
 5-10% keep weight off
permanently

Why do diets fail?

 Cycle of Dieting
START DIET

INITIAL
REGAIN MOTIVATION
INSPIRATION

FAIL W / DIET POSITIVE RESULTS

BLAME SELF

TROUBLE WITH COMPLIANCE

 Trend of Fad?

 Fad Diets are successful because in the

end, you are eating fewer calories

 Does the eating plan make you happy or

are you constantly obsessed with food?

 The question is…Can you maintain this diet

for the rest of your life?
 Yo-Yo Dieting

 Increased resistance
to weight loss

 Increased efficiency
of weight gain
 Problems with
Fad Diets
• Weight loss is often water loss
• Supplements may be dangerous
• Diet may lack essential nutrients
• Metabolism may slow down if caloric
intake is very low.
• Most (if not all) simply do not work for
people long term!
• Fixed Menu
• Flexible
The Latest Fads…
 Low-carb Marketing
 Over 600 new low-carb products introduced this
year
 Sales may exceed $15 billion this year
 Low-carb products appeal to convenience eaters

 Problem: A calorie is still a calorie. Many dieters

consuming these products are claiming to have
stopped losing weight.
 Fact: Low-carb foods are not necessarily low
calorie foods. It is overeating calories that makes
us gain weight, not overeating carbohydrates.
Weight Loss Supplements
 Weight Loss Supplements

Not a safe alternative

 Not regulated by FDA!

 Affects each person differently
 Expensive
 Non-ephedra products can be just as dangerous

Do you want to buy these for the rest of your life?

 Problems with Appetite
Suppressants

 Many people use non prescription

appetite suppressants to control
eating.

 Ephedrine related products have

been found to be dangerous and
have been banned by the FDA
 VERY
IMPORTANT TO
UNDERSTAND
25
 Why We Gain Weight

 Real WEIGHT GAIN occurs when and

only when your CALORIES IN exceed
your CALORIES OUT for an extended
period of time

 500 calories/day x 7 = 3500 calories = 1

kg
– Burn an additional 500 calories/day =
lose 1 kg/week
Principles of Weight Control
(A balance between intake and expenditure)

IN EX

IN > EX - Gain Weight

IN = EX - Maintain Weight

IN < EX - Lose Weight

 The Bottom Line

For weight loss to occur, there must

be a calorie deficit!
Right Solution ?
 Let’s start with the basics…

 Macronutrients  Micronutrients
– Carbohydrates – Vitamins
– Protein – Minerals
– Fat – Water

All are part of a healthy diet!

 Calorie Breakdown
Carbohydrates: 4 calories/gram

Protein: 4 calories/gram

Fat: 9 calories/gram

Alcohol: 7 calories/gram

Carbohydrates and protein have the same calories

 How much?
 Total calories distribution in diet :

 55-60% calories from Carbohydrates

 20-25% calories from protein
 15-20% calories from fat
 A Healthy Eater

…respects the difference between carbohydrate foods:

nutrient-dense vs. nutrient-poor/calorie-dense carbs

… respects the difference between fats: saturated, trans-

fat, mono and poly unsaturated fats

…knows that in addition to choosing the right foods

most of the time, all foods can fit
 HOW???

 Balance, variety, moderation

 Healthy food choices

 Watch portion sizes
 Exercise
 Sleep
 Stress management
 Healthy or Hefty?

 Store-bought smoothies
 Milkshakes
 Lattes and coffee drinks
 Granola
 Energy bars
 Muffins
 Popcorn
 Crackers
 A Weight Loss Plan

 Think in terms of a lifestyle change, not

short-term “diet”
 Set realistic goals
 Make gradual changes
 Each person is different
 Experiment to find what
works for you
 Expect to be successful!
 Diets

 Should consider:
– Percentage of macronutrients
– Kcal intake
– Vitamins & Minerals
– Safety / efficacy of supplements
– Is the diet sustainable?
 Lifestyle Approach!

 Healthy eating patterns

 Regular activity patterns

A simple AND effective

method for long-term
weight control.
 Healthy Eating Patterns

 Eating a variety of foods

 Eating smaller, more frequent meals
 Avoiding bingeing
 Reducing fat intake
– Fat is calorically dense (high in calories)
– Fat is more easily stored than
carbohydrates or protein
 Healthy Eating Patterns……….

 Low “glycemic load” diets may be a more sensible

alternative to low-carbohydrate diets.

 Artificial sweeteners and fat substitutes may help but

cannot be considered a “sure cure” for body fat
problems.

 Avoid anything with ephedra.

 Restrict “empty” calories.

 Learn the difference between craving and hunger.

 Regular Activity Patterns

 Benefits of Exercise for Weight Control

– Burns calories
– Maintains LBM
– Increases metabolism
– Promotes greater fat loss
– Suppresses appetite
 What type of exercise is best?
– Aerobic exercise
– Strength or muscle endurance exercise

41
 Meals vs. Grazing

Should I eat:
 3 regular meals
 3 small meals with snacks
 6 small meals/ snacks

 This is a personal preference and depends on your

schedule and what you consider a “meal” and a
“snack”
 Keep calorie needs in mind
 Healthy Snacks

 Air-popped or “light” popcorn

 Raw veggies and low-fat dip
 Baby carrots
 Fruit
 Pretzels
 PB & B sandwich
 Sliced turkey
 Dry cereal
 Hummus
 Yogurt
 Homemade smoothie
 Baked chips and salsa
 Latte with skim milk
 Next…
Get a journal- record progress, set-backs,
thoughts and feelings
Try new recipes
Take healthy snacks with you
Try to eat at home more and eat out less
If you do eat away from home, make
healthy choices- Don’t be afraid to
ask for modifications
Eat slowly and savor mealtime
Not sure if you are hungry?
 Take a walk first
 Drink plenty of water
 If you like soda- drink diet

 You’re never to old to pack your lunch

 Don’t starve yourself…you’ll end up overeating later
 Let yourself indulge in your favorite foods…just
watch portion sizes
 Get an exercise buddy
 Do active things that you actually like!
 Curb late night eating
 Watch out for the Saturday night 6 pack
 Don’t be too hard on yourself

Indulge…but in moderation!
• Do it for you, not anyone else
• Focus on health benefits and the way you feel and you

• won’t be disappointed
• Don’t get discouraged if you don’t see results
immediately- healthy weight loss takes time
• You may hit a plateau in your weight loss…this is
natural and you may have to reevaluate your plan
• Reward yourself with things other than food

Remember, eating is supposed to be FUN and there is

more to life than obsessing over food!
You have to do what is right for
you!