Presentation on theme: "Eating for health vs. to lose weight Family support and involvement Setting SMART goals."— Presentation transcript:
Eating for health vs. to lose weight Family support and involvement Setting SMART goals
Body Weight Food Drink E in E out PA RMR Energy Balance E in = E out
Body Weight Food Drink E in E out PA RMR Weight Gain E in > E out
Body Weight Food Drink E in E out PA RMR Weight Loss E in < E out
Can someone eat a 100% fat diet and lose weight?
Body Weight Food Drink E in E out PA RMR E in < E out 700kcals RMR and very light activity for 130 lb woman 5 Pepsis ~1500kcals
Kim (39 years old) after her Oprah Show make-over
Body Weight Food Drink E in E out PA RMR E in > E out I am training for a marathon, so why am I gaining weight? E for PA increases by 500 kcals/d E intake increases by 800 kcals/d
Body Weight Food Drink E in E out PA RMR My metabolism is slow. RMR lower than average 1,100 vs. 1,300 Average energy intake
Successful weight losers To be on the list have lost 30+ lbs, kept it off >1 yr Who are they? actual wt lost: >60lbs; maintained new wt: >5yrs middle aged; most overweight / obese as children most had at least 1 overweight / obese parent National Weight Control Registry
NWCR Weight loss: no one magical way to lose wt. Weight maintenance small changes in diet many areas = add up to a lot sustainable throughout life low-fat diet (~24% of E as fat) activity – more than 1 hour / day (2X recommended) self-monitoring What did they do?
Are wt loss programs, books, diets BAD?
Do we burn more calories digesting celery than it provides? 1 celery stalk = 6 calories How many calories do we save if we snack on celery instead of Wheat Thins? Wheat Thins: 1 serv. (16 crackers) = 140 cals
What kind of diet is best for weight management? Kennedy, ET, et al. Popular diets: correlation to health, nutrition, and obesity. J Am Diet Assoc 2001;101: Continuing Survey of Food Intake by Individuals ( ) 10,000+ adults (19ys old+) Authors review of the literature Is there an optimal diet for weight loss? … any diet that reduces energy intake leads to weight loss. … Weight loss is independent of macronutrient composition.
Lowest BMI vegetarian high CHO/low fat high CHO Pyramid Nutrient profile Best: high CHO Pyramid Worst: low CHO diet What type of diet is best for weight maintenance?
…weight loss [on] low-CHO diets was [due to] decreased calorie intake and increased diet duration, but not to reduced CHO content. Efficacy and safety of low-carbohydrate diets: a systemic review. DM Bravata, et al. JAMA 289(14):1837;2003 But, what about evil carbs?! There remains no consensus about the optimal dietary composition for sustained weight loss. Das, et al. Am J Clin Nutr Apr;85(4):
McGraw's 7 Keys 1.understand, face your "personal truth"--what you think about yourself and your weight --and replace toxic messages with positive thoughts 2.learn to counter emotional eating 3.change your environment 4.master impulse eating 5.choose foods 6.adopt an exercise habit 7.assemble a support circle … plan emphasizes foods with high nutritional yields for few calories, and that cannot be eaten quickly (generally because they're high in fiber), so you're less likely to overeat.
Good sources for healthy food choices
Guidance on weight loss
Eating for health vs. to lose weight Family support and involvement Setting SMART goals Step 1 – think specifically about your diet Step 2 – goals worksheet on CWR site