2. Facts about Weight Loss Only 5% to 10% of people who diet maintain their weight-most regain after a year Nothing easy about struggling with a “weight problem”  not a simple as “exercise and eat less”

3. Treatments for Obesity  Diet only  Exercise only  Diet & exercise  Fad Diets  Drugs  Surgery-gastric bypass  Lifestyle Change!

4. Recommended Rate of Weigh Loss  Small changes, moderate losses, reasonable goals:.5 to 2 pounds per week or 1% body weight/week  Lean individuals who desire fat loss for appearance/performance will lose fat more gradually than the individual who has excess fat  Rapid weight loss in lean individuals can result in 3 times more lean tissue loss than fat loss

5. Reasonable Treatments  Goals must be attainable, frustration from failure will be detrimental.  10% of weight lost in 6 months  Lowest adult weight maintained for a year  Healthful eating and exercise are the best ways to achieve permanent weight loss.  Behavior Management Techniques  Eat slowly  Sit down  Out of sight Diet modifications & Exercise Pg 150

6. Key to Successful Weight Management  There is no one plan that is the best.  Set Goals that are SMART  To lose one to two pounds per week  Self-monitoring  500 kcal per day is most efficient way to lose one pound a week  Under 1200kcal/day, nutrient intake is severely impaired

7. Self-Monitoring  Observing and recording behavior that can bring to light the behaviors that need changing and triggers for certain behaviors.  Examples: foods eaten, when, where, with whom, emotions, hunger level

8. Inappropriate Methods for Weight Loss  Spot Reduction  Saunas, sweat suits and body wraps  Vibrating belts  Electrical stimulators  Fad and starvation Diets pg159

9. Fad Diets & Starvation Diets  Packaged foods, food combinations, supplements, exclusion of certain foods or food groups/macronutrietns  Any diet will lead to weight loss if energy intake is reduced  Potential increased loss of lean body mass  High risk for nutritional deficiencies  Long term efficacy, safety, maintenance is unknown

10.  Atkins diet  Very low CHO  < 20g to 60g; no limits on protein and fat  Pritikin diet  Unprocessed, Low fat, small portions, low kcal  Zone diet  40-30-30; low glycemic foods; eating in combination  Ornish diet  Very low fat  < 10%; high CHO and high fiber  Weight Watchers  Point system well balance is preferred; support system Popular Diets The treatment of overweight and obesity involves long-term changes to established food and exercise patterns  no single diet is best!