1. Calendar Today Feb 25 – Topic: Weight Management – Exam 2 Review Friday Feb 26 Last day to drop with ‘W’ Tues. March 1….........Exam 2 Thurs. March 3 – Return exam – Wt. Management/ Sportsnutrition

2. Weight Management $60 billion/year US industry

3. What is the most common mistake of dieters? They go on a DiEt !! Diets don’t work!

4. The Diet Sampler Gimmicks Fad Diets Pills – Prescription – Over the counter (OTC) Endless supply of bogus productsbogus

5. No laws require diet aids be effective or identify their risks! OTC diet aids are supplements!

6. Be web wary! Wise online shopping tipsonline Ignore web ‘pedigree’ Forget fotos! Free trials….say, ‘No’! Money back guarantees Testimonials Scientific jargon, etc. etc. etc. etc. Objective reviews? Store front or PO Box?

7. If these diets don’t work, what does?

8. Persistence. Patience. Yes! Pills. Potions.No.

9. Good News! You don’t have to go hungry…. But…are you Calorie Smart?

10. But….habit change may be required in many areas!

11. Getting Restful SleepSleep

12. Sleep deprivation Decrease Leptin Increase Ghrelin Decrease Satiety Increase Hunger Normalizing ‘food intake control’ hormones Adequate sleep No meal skipping Including protein in meals Your stomach and your brain talk a lot!

13. Physical Activity. Use it to Lose it!

14. Be active every day. Raises BMR. Builds Lean Mass. Reduces stress. Improves Sleep. Enhances fat loss.

15. Body composition matters. A pound of muscle ‘looks and feels’ better on your body! 5 lbs. fat and 5 lbs. muscle Reference….1lb. fat= 3500 calories

16. It’s All About Balance! ~1 lb/wk loss = 52 pounds/yr. (This is a 3500 cal./wk. deficit) ~1 lb/month loss = 12 pounds/yr. Drop energy in ~100- 150 cal/day 12 oz. soda 6 Hershey kisses 1 oz. cheese Increase energy outenergy out ~100-150 cal/day. Walk/jog/run a mile

17. Eat Right. Your Way. Every Day. There is no ‘One Way’ to lose/maintain weight.

18. National Weight Control www.nwcr.ws www.nwcr.ws 10,000 people w/ >30lb wt. loss maintain 1 + year Eat more meals, but fewer calories 80% eat breakfast 90% exercise 1 hr/day 62% watch <10 hr TV/wk Always aware of food intakefood intake Always aware of weight

19. 10 Tips to Sum Up 1. No meal skipping…. 2. Breakfast matters for most! 3. Average ~1 hr/day exercise 4. Avoid ‘added sugar’ 5. Be calorie aware. Log your intake. Weigh in regularly.calorie

20. 6. Do not drink your Calories! 7. “Would I eat an apple?” 8. Make half your plate produce. 9. Make small changes… into BIG, life-long, healthy habits. 10. Patience please! There are NO safe, quick ways to lose weight!

21. Now… for the most difficult part…. Don’t go it alone. Group support improves odds of success. maintenance! exercisemoral support diet

22. Celebrate Your Success! Remember HEALTH can be achieved AT EVERY SIZEHEALTH

23. Optional Slides

24. Your brain and stomach talk a lot Physical signals Chemical signals Retrain yourself. Avoid the …I see it, I eat it mentality

25. Is it snake oil? Alone, or with a partner, evaluate one of the following: – An add for a weight loss product I provided – A weight loss product you invented – A weight loss on the web Use hand-out provided. Due Next Monday. Typed please. OR BRING IN ADS FOR STUDENT REVIEW IN CLASS. WHAT GIMMICKS ARE USED TO PROMOTE SALES.