1. Understanding Weight Loss Myths and Exploring Weight Loss Truths FCS 470 Jordan Michaud Fontbonne University

2. Weight Loss Myths Lose 30 pounds in 30 days. Carbs are fattening therefore I should limit them when trying to lose weight. Some people can eat whatever they want and still lose weight. Eating healthy food costs to much. If I skip meals, I can lose weight. (Weight-control Information Network, 2012, pp. 1-4)

3. Weight Loss Truths Safe weight loss is losing 1/2 to 2 pounds per week “Lose 30 pounds in 30 days” (Weight-control Information Network, 2012, pp. 1-4)

4. Weight Loss Truths Carbohydrates are the body’s main source of energy Limiting your intake is not necessary Simple & Complex carbohydrates “Carbs are fattening therefore I should limit them when trying to lose weight” (Weight-control Information Network, 2012, pp. 1-4)

5. Weight Loss Truths Age, genes, medicines, lifestyle habits Burning more calories than consumed “Some people can eat whatever they want and still lose weight” (Weight-control Information Network, 2012, pp. 1-4)

6. Weight Loss Truths Fresh vs. Frozen Canned foods Purchasing small “Eating healthy food costs too much” (Weight-control Information Network, 2012, pp. 1-4)

7. Weight Loss Truths Increases hunger = increased intake In particular, skipping breakfast “If I skip meals, I can lose weight” which leads us to … (Weight-control Information Network, 2012, pp. 1-4)

8. Meal Frequency Increasing or decreasing eating occasions beyond the traditional pattern of three meals daily Number of daily eating occasions, meals and snacks consumed per day (Kulovitz et al. 2013, p. 386) (Bachman, Phelan, Wing, & Raynor, 2012, p. 2)

9. Hunger Improves the structure of the diet Common Weight Loss Barrier Meal Frequency

10. Increase Meal Frequency Substitute traditional eating pattern Evenly distributes daily caloric intake Defined meal times help regulate appetite Recommendations: (Kulovitz et al, 2013, p. 386-388)

11. Meal Frequency Body weight regulation Hunger control Normal BMI Heart disease Obesity Type 2 Diabetes Improve metabolism Influences: (Kulovitz et al, 2013, p. 386-387)

12. Meal Frequency & Obesity Lower risk Prevent through breakfast Better tolerate reduced-calorie diets when Meal Frequency is increased Lower glycemic load (Kulovitz et al, 2013, p. 386-391)

13. Metabolic Rate Declines with age Declines with restriction of energy intake Stimulates deprivation Receptors store energy Rate slows 15% in a 2 weeks time Varies upon the individual (Mahan, Escott-Stump, Raymond, 2012, p.465)

14. Lets Review

15. Summary Weight loss myths only set yourself up for failure Instead of skipping meals, increase your Meal Frequency Meal Frequency is defined as the number of daily eating occasions, meals and snacks consumed per day. Hunger is the number one barrier to weight loss. The resolution to this barrier is Meal Frequency. Increasing Meal Frequency helps with a regulated caloric intake. Meal Frequency has an array of influences on the body, not just physically. Meal Frequency regulates metabolic fluctuations.

16. References Backman, J. L., Phelan, S., Wing, R. R., & Raynor, H. A. (2011). Eating frequency is higher in weight loss maintainers and normal weight individuals as compared to overweight individuals. Journal of the American Diabetes Association, 111 (11), 1730-1734. doi:10.1016/j.jada.2011.08.006. Food Clock [illustration]. (2014). Retrieved from www.dreamstime.com/royalty-free-stock-photo-time-healthy-f ood-clock-made-many-types-grains-beans-image31138275 Kulovitz, M. G., Kravitz, L. R., Mermier, C., Gibson, A. L., Conn, C. A., Kolkmeyer, D., & Kersick, C. M. (2013). Potential role of meal frequency as a strategy fro weight loss and health in overweight or obese adults. Nutrition Journal, 386-392. Mahan, K. L., Escott-Stump, S., & Raymond, J. L. (2012). Nutrition for health and fitness. In Krause’s: Food and the nutrition care process (13th ed., pp. 461-488). St. Louis, MO: Elsevier Inc. Questioned Smiley Face [illustration]. (2012). Retrieved from premedfaq.com/examkrackers-or-berkeley-review-for- mcat-prep-books-part-22/premedfaq.com/examkrackers-or-berkeley-review-for- mcat- Time to Eat [illustration]. (2014). Retrieved from www.activelifedc.com/personal-training/why-you-dont-need-to-eat- every-3-hours---meal-frequency-myths/113448 Weight-control Information Network. (2012). Weight-loss and nutrition myths. Retrieved from http://www.win.niddk.nig.gov Weight-loss [illustration]. (2014). Retrieved from www.articlediscussion.com/discuss-weight-loss-supplements/www.articlediscussion.com/discuss-weight-loss-supplements/