1. Weight Loss 101 The Calorie War

2. 90 lbs. ago… 12/28/07 – Wedding 12/27/07 – Wedding Rehearsal

3. Overview Weight loss is about CALORIES IN vs. CALORIES OUT The Science of Weight Loss Exercise Nutrition Tips

4. The Science of Weight Loss Calories: the energy in food. Calories you eat are either converted to physical energy or stored within your body as fat. 3500 calories = 1 lb. of fat

5. Calculate Your Metabolism “The basal metabolic rate (BMR) is the energy used by the body’s mechanical activities necessary to sustain life, such as breathing and blood circulation.” (metabolism.com)

6. Why Exercise? “Research consistently shows that regular exercise, combined with healthy eating, is the most efficient and healthful way to control your weight.” (webmd.com) Boosts metabolism Body toning Disease prevention Psychological Effects

7. Nutrition DO’s DO your research –Read Nutrition Labels –Use Websites: CalorieKing.com TheDailyPlate.com –Request the nutrition information at restaurants DO measure – portion size matters DO eat more often, rather than just eating more –20 minute rule

8. Nutrition DON’Ts DON’T skip breakfast –Kick start metabolism –More likely to binge later (MSN Health & Fitness) DON’T deprive yourself –If you can’t do it long term, don’t do it. Remember, this is a lifestyle change, not a “diet”. DON’T eat after 7 p.m. DON’T drink your calories

9. Simple Swaps OriginalReplacement Sugar – 1 c.774Splenda – 1 c.0 Oil – ½ c.970Applesauce – ½ c.50 Butter – ¼ c.408Light Margarine – ¼ c.160 Cream Cheese – 2 oz.198FF Cream Cheese – 2 oz.54 Sour Cream – 2 oz.122FF Sour Cream – 2 oz.42 Brown Sugar – 1 c.547 Splenda – 1 c. + SF Maple Syrup – ¼ c. 35 Eggs – 175Egg Whites – ¼ c.25 Notes: You can also use spray butter as a replacement for butter Cooking Spray can be substituted for butter or oil when greasing a pan, sautéing vegetables, etc.

10. More Swaps OriginalReplacement Bread – 1 slice70Light Bread – 1 slice35 Shredded Cheese – ¼ c.110FF Shredded Cheese – ¼ c.45 Bread Crumbs – 1 c.440Panko – 1 c.224 Noodles – 2 oz.200Tofu / Shiratake Noodles – 2 oz.20 Ground Beef or Sausage – 1 lb.972Ground Turkey Breast – 1 lb.480 Some Tips: The word “light” indicates that there is at least 1/3 fewer calories than the original “Reduced Fat”, “Low Fat”, and “Fat Free” do not necessarily mean that the item is lower in calories. Read the labels to find out.

11. Makeover of Matt’s Cheese Dip Original Recipe 32 oz. Velveeta2560 32 oz. sour cream1952 1 can Rotel diced tomatoes & green chiles 50 ½ tsp. cayenne pepper0 ½ tsp. black pepper3 1 tsp. red pepper flakes5 TOTAL (16 servings – ½ cup each) 4570 or 286 per serving Light Recipe 16 oz. Reduced Fat Velveeta960 16 oz. Fat Free Cream Cheese432 32 oz. Fat Free Sour Cream672 1 can Rotel diced tomatoes & green chiles 50 ½ tsp. cayenne pepper0 ½ tsp. black pepper3 1 tsp. red pepper flakes5 TOTAL (16 servings – ½ cup each) 2122 or 133 per serving Dipping Options Tostitos Regular140 Tostitos Baked120 Light Bread35 Total Cals with Bread: 168 Total Cals with Baked Chips: 243 Total Cals Original: 426

12. Remember… Weight loss is about CALORIES IN VS. CALORIES OUT