1 / 25

Fat: What No One is Telling You

Fat: What No One is Telling You. Mary (comedian) Dr. Lee Kaplan (Harvard Medical School) Karla & David (Microsoft) Pat Lyons (nurse) Phat Fly girls (dancers) Rocky (college student) Write down insights from the video. Overview: Energy Balance and Weight Management. Energy (Calorie) Output

marynoble
Télécharger la présentation

Fat: What No One is Telling You

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Fat: What No One is Telling You Mary (comedian) Dr. Lee Kaplan (Harvard Medical School) Karla & David (Microsoft) Pat Lyons (nurse) Phat Fly girls (dancers) Rocky (college student) Write down insights from the video

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

  3. At any given time… • 30% of men are on a diet • 45% of women are on a diet

  4. Which uses the most calories? • Exercise • Muscle activity, increase in heartbeat, etc. • Metabolism • Calories needed for body functions(breathing, organs, temperature, neuro networks, etc.) • Digestion • Digest, absorb, metabolize the food you eat

  5. What burns the most calories?

  6. Diets Lower Metabolism 20-40%

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

  8. Muscle vs. Fat Tissue While sitting, will you burn more calories if you have more fat or muscle? • Muscle tissue is highly active even when at rest • Fat tissue is relatively inactive. The more muscle, the higher your metabolism

  9. Susan’s Diet

  10. Output: Exercise • 15-30% of output • Exercise Benefits • Increases muscle mass; increases metabolism • Helps regulate hunger • Increases fat burning enzymes • Increases HDL (good cholesterol) • Burns calories

  11. Output: Digestion • 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 refined grains (white bread, white rice)

  12. Challenge Question #1 • Which has the greatest impact on calorie output? • Exercise • Metabolism • Digestion

  13. Challenge Question #2 • Which body tissue keeps your metabolism high? • Fat • Skin • Muscle

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

  15. Deprivation high Guilt low Deprivation low Guilt high Diets Create Deprivation & Guilt G D G D

  16. Physical Hunger • We all have the inborn ability to eat when hungry, stop when satisfied • Hunger: Tells you when and how much to eat • Hunger gauge

  17. Hunger Gauge __________________________________ 0 1 23 4 5 6 7 8 9 10 0-1 = Danger Zone (empty & ravenous) 3 = Hunger 7 = Satisfied 8 = Full

  18. Emotional Hunger • It’s not our knowledge that has the greatest impact on our behavior, its our emotional balance. • When out of emotional balance, we’re more likely to go to excess…food, drink, smoking, spending… • To learn more: • Intuitive Eating by Tribole MS, RD & Resch MS, RD • The Solution or The Pathway by Laurel Mellin, RD, MS • Outsmarting the Female Fat Cell by Debra Waterhouse

  19. McDonald’s French Fries

  20. Hormonal Changes • A woman’s metabolism varies during menstruation cycle. • Lowest 1 week before ovulation • Hunger decreases • Highest just before menstruation • Hunger increases • 500 more calories needed during this time

  21. Why Diets Don’t Work? • Consider what you know about: • Calorie output • Calorie intake • With a classmate, write down 5 reasons low calorie dieting does not work…for the long term.

  22. Diet vs Non-Diet Thinking Diet Thinking Non-Diet Thinking Rely on your inner cues (physical and emotional) I take care of myself with healthy eating. I give myself permission to enjoy all food. • Rely on rules (which you are bound to defy) • Depend on willpower and deprivation

  23. Diet vs Non-Diet Thinking Diet Thinking Non-Diet Thinking Am I hungry? What do I want? Will I feel deprived if I don’t eat it? How much will satisfy? I make choices based on health and taste. • I shouldn’t eat it. • Do I deserve it? • I usually describe food or a day of eating as either “good” or “bad”.

  24. Diet vs. Non-Diet Thinking • Diet Thinking • “Good” Grilled Chicken Deluxe (20 g. fat) • “Bad” Cheeseburger, Large Fries & Soda (35 g. fat) • Non-Diet Thinking • Make Choices based on health and taste: Cheeseburger, small fries & small soda (23 g. fat) Cheeseburger, ½ of small fries, water (18 g. fat)

  25. Non Diet Approach • Give yourself permission to make choices • Notice the deprivation/guilt seesaw & jump off • Get to know your hunger (physical & emotional) • Tune into hunger & how much to be “satisfied” • Be active • Builds muscle (increases metabolism) • Activates fat burning enzymes • Helps regulate hunger • Notice diet thinking-change to non diet thinking

More Related