1. Weight Loss Challenge

2. Welcome!
Mobile phones turned off
Write down all your questions

3. Housekeeping
Have you signed your contract?
Have you paid the fee?

4. Who has lost weight this week?
Congratulations!

5. How are you feeling? How are your energy levels?
Are you sleeping differently?
How are your bowel movements?
Are you craving sweet foods?
How do your clothes feel on you?

6. Recap: Last week Who has kept a record during the last week of:
Daily food and drinks intake?
How much protein you consumed each day?
Are you consuming enough healthy protein?
Are you having a healthy breakfast each day?

7. Metabolism: Burning calories!
T H I S W E E K
Metabolism: Burning calories!
Energy is necessary for life, we receive energy from the foods we eat measured in kCal or kJ
Metabolism is the name for the chemical processes that take place in the body’s cells to maintain life. These chemical reactions create and use energy in the body

8. Metabolism
Rest metabolism is the number of calories burned at rest, and is determined primarily by fat-free mass
E X A M P L E
Person A: 65 kg
Fat 30.7%
20kg fat
45kg fat-free (muscle mass)
BRM: 1,350 calories/day
Person B: 65 kg
Fat 23%
15kg fat
50kg fat-free (muscle mass)
BRM: 1,450 calories/day

9. Fact or fiction? FACT! Growing older slows the metabolism
FICTION! Metabolism cannot be influenced

10. Before and now
A long time ago eating was all about functionality – in order to survive
Eating today is about enjoyment, taste, cost effectiveness, and convenience
We exercise less – so burn fewer calories
We eat more saturated fats and carbohydrates
We eat less protein, vitamins and minerals

11. We hear that… Very low calorie diets (1000-1200 kCal per day)
“A diet is a prescribed course of eating and drinking in which the amount and kind of food is regulated.”
Very low calorie diets ( kCal per day)
No or limited carbohydrate intake diets
Low-fat diets
And the list goes on…

12. The result of bad diets
The metabolism slows as a result of too few calories
Weight loss through muscle loss instead of fat loss
By emphasising a limited number of foods, some diets can lack important nutrients, creating a craving for unhealthy snacks as a consequence
Diets that are too restrictive results in constant hunger and lack of energy
Some diets emphasise lots of meat but animal proteins can contain a high amount of saturated fats
Low fat diets

13. Healthy nutrition… …instead of dieting
Start every day with a nutritious breakfast
Eat plenty of good proteins every day
Eat 5-6 small meals per day
Aim to drink 2 litres of water each day
Eat a wide variety of fruit and vegetables (5 + a day)
Ensure sufficient physical exercise
Limit excessive sugars and aim for higher fibre varieties

14. Next Week
Carbohydrates
Shopping
Cooking
Core Nutrition

15. Don’t forget To bring pen and paper
Keep a log of everything you eat and drink over the next week and bring it with you to the next meeting
Bring along a friend!