1. Overview: Energy Balance and Weight Management Energy (Calorie) Output Metabolism Activity Digestion Energy (Calorie) Intake Guilt Hunger Portion sizes Hormonal changes

2. At any given time… 29% of men are on a diet 44% of women are on a diet

3. What effects energy output? Metabolism Physical Activity Processing the food we eat

4. Energy Output Majority of calories burned are used to sustain basic body functions

5. Diets Lower Metabolism 20-40% Kcal to Main Wt IntakeKcal to Main Wt IntakeExcess 2000140016002000+400 2000 0

6. Dieting increases fat storage Before the diet After the diet

7. Weight Loss/Gain Cycle Pre-dietDietPost Diet Total wt.175150179 Lean body weight 115105 Fat weight604574

8. Output: Physical Activity 15-30% of output Exercise Benefits Increases muscle mass; increases metabolism Helps regulate hunger Increases fat burning enzymes Burns calories

9. Output: Processing Food 10% of output The energy used to digest, absorb, metabolize and store food Lowest for fat Highest for protein Higher for whole grains with fiber, than processed grains

10. Factors that may increase calorie intake Guilt Hunger Large portion sizes Hormonal changes for females

11. Guilt/Deprivation SeeSaw Deprivation high; Guilt low Deprivation low; Guilt high D G D G

12. Physical Hunger 1.We all have the inborn ability to eat when hungry, stop when satisfied 2.Hunger:Tells you when & how much to eat 3.Hunger scale

13. Hunger Scale __________________________________ 0 1 2 3 4 5 6 7 8 9 10 3 = Hunger 7 = Satisfied 8 = Full

14. Emotional Hunger Its not our knowledge that has the greatest impact on our behavior, its our emotional balance. When out of emotional balance, were more likely to go to excess - food, drink, smoking, spending… To learn more: Intuitive Eating by Evelyn Tribole & Elyse Resch The Solution & The Pathway by Laurel Mellin, RD, MS Outsmarting the Female Fat Cell by Debra Waterhouse

15. McDonalds French Fries YearSizeCalories 1970Large320 1980Medium Large 320 400 1990Large Super-size 450 540 2000Large Super-size 540 610

16. Hormonal Changes A womans metabolism varies during menstruation cycle. Lowest 1 week before ovulation Highest just before menstruation

17. If you want to: Store more fat Have less muscle Lower your metabolism Feel deprived Feel guilty for eating what you like Gain weight GO ON A QUICK WEIGHT LOSS DIET

18. 3 Things to Know! 1.It is not good to lose weight quickly 2.Eat what you love but not too much Tune into hunger & taste Choose wholesome (real) foods you love Notice how much it takes to feel satisfied 3.Be active Activates fat burning enzymes Builds muscle (increases metabolism) Helps regulate hunger Burns calories