1. Healthy Weight Loss Strategies
Kate Gracheck, MA
University of Colorado, Colorado Springs

2. FAD Diets -Sounds too good to be true -Offers a “quick fix”
-Eliminates a food group
Danger:
-No scientific evidence
-Exposes your body to nutrient deficiencies
-Set you up to FAIL
Low Carb/Atkins
Low Fat
Diet Pills
Single Food
Liquid Diets

3. Disordered Eating Behaviors
Restricting
Calorie Counting
Purging
Binging
Using food to control emotions

4. Weight Loss: More than Meets the Eye
Feedback Loops
Positive: Controls Eating
Negative: Inhibits Eating
Eating Stops when +/- are Equal
Role of Leptin
Produced in Fat Cells
Acts on brain areas controlling appropriate regulation of food intake, metabolic rate, energy balance, and fat storage
Resistance in Overweight Individuals
Satiation vs. Satiety
Satiation: Process that Ends Eating
Satiety: Inhibits Hunger and further Eating with Ingestion
Cascade Effect: Psychological/Behavioral  Physiological/Metabolic  Neurological
Fairburn and Brownell (2002). Eating Disorders and Obesity. The Guilford Press: New York.

5. “When the world says, “Give up,” hope whispers, “Try one more time.”
Anonymous

6. Commitment to changing your lifestyle
Healthy Weight Loss
Commitment to changing your lifestyle

7. A Matter of Balancing Energy
Calories In Less than Calories Out
Calories Out: Basal Metabolic Rate, Daily Activities, Physical Activity or Exercise
One Pound=3500 Calories
Healthy Weight Loss: ½-1 pound per week
Combination of increasing physical activity, decreasing excess caloric intake, and developing a new “relationship” with both activity and food

8. Physical Activity Types Lean Muscle Mass vs. Fat Exercise
Cardiovascular (Aerobic)
Strength Training
Other: Dancing, Cleaning, Yard Work, Taking the Stairs, Parking and Walk, Etc
Lean Muscle Mass vs. Fat
Weight
Energy Use
Body Composition
Set Point Theory
Body weight regulation similar to thermostat maintaining room temperature
Possible to be overweight but suffer medical complications of being underweight

9. A Matter of Recognizing Hunger
Physical Hunger
Gradual/Patient
Variety of Foods
Stomach
Fueled by Physical Need
Deliberate Choice/Aware
Subsides when Full
Realize Eating was Necessary
Emotional Hunger
Sudden/Urgent
Specific Food
Above the Neck
Mouth and Mind
Fueled by Upsetting Emotion
Automate/Absent-Minded
Does not reflect Hunger or Fullness
Result=Feel Guilty

10. Mindful Eating Be Aware of your Hunger and Fullness Be Mindful:
Observe
Describe
Participate
Engage in eating only
Be Non-Judgmental
Avoid labeling “Good” or “Bad”

11. Healthy Eating Balance Carbohydrates and Protein
Eat together for better nutrient absorption
Protein: Building Blocks
Carbohydrates: Brain Food, Primary Source of Energy
Most efficient fuel at rapidly replenishing glucose stores when hungry
Balance of high and low Glycemic Index foods also known as complex and simple carbs
Be aware of Food Group Caloric Content
Protein/Carbs: 4 cal/gram
Alcohol: 7 cal/gram
Fat: 9 cal/gram
Natural Feeding Cycle:
Early: Carbs
Mid to late: Fat
Increase Gradually throughout Cycle: Protein
Maintain the Integrity and Purpose of Food: Fuel Source

12. Healthy Eating Eat every 2-3 hours Eat Breakfast
Keep your metabolism running high
Burn more calories throughout the day
Eat Breakfast
Jumpstart your metabolism
Eat a Variety of Foods
Balance macronutrients and micronutrients
Eat a Colorful Plate
Incorporate fruits and vegetables
Avoid High-Processed Foods
Trans fat, hydrogenated oils, High Fructose Corn Syrup
Treat Yourself!

13. Sustainable Weight Loss Takes Time and Commitment to Change
Combination of Behavioral, Physiological, Metabolic, Cellular, and Molecular Functions
Naturally Wired to be Energy Efficient and Prone to Storing Moderate Levels of Fat
Human bodies have not evolved with the increase in technology over the past 100 years; although, our lifestyles have.

14. “The Grand Canyon was formed over millions of years by one river…A great metaphor for determination.”
Anonymous