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Eat To Lose Weight

Eat To Lose Weight

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Eat To Lose Weight

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  1. Eat To Lose Weight Sacred Heart Wellness Series Beth McKinney, MSEd, RD, CHES

  2. Welcome • Each session will include: • Checking In • Nutrition Education • Monitoring • Sharing • Any burning topics?

  3. Checking in: Importance • What is important to you about losing weight? • What do you already know about yourself that is important as you move forward?

  4. How to lose weight

  5. Successful Weight Loss Characteristics • Food restriction • Takes many months • Different “diets/methods” for different people • Has to be something you can stick with

  6. More Success Characteristics • Exercise can be part of it – typically 60 minute commitment per day • Daily weighing • Food diaries • Drinking less caloric beverages • Eating Breakfast

  7. Calories • Calories are important • Calories come from protein, carbs, fat • Protein: 4 cals per gram • Carbs: 4 cals per gram • Fats: 9 cals per gram • What about alcohol???

  8. Calories Chicken Breast, 4 oz 26 g protein 104 calories Butter, 4 oz 92 g fat 813 calories Vodka, 4 oz 100% alcohol 257 calories Baked Potato, 4 oz 13 g carbohydrate 52 calories

  9. How Many Calories? • Less than you currently consume?

  10. Harris Benedict EquationDetermining Your Calorie Needs • Women:655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) • Men:66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) • Caloriesperhour.com

  11. Activity Factor • Sedentary : BMR x 20 percent • Lightly active: BMR x 30 percent • Moderately active (You exercise most days a week.): BMR x 40 percent • Very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent • Extra active (You do hard labor or are in athletic training.): BMR x 60 percent

  12. Energy Considerations • Calories in • Calories out • Metabolism • Aging – metabolism can change • Genetics • Aging – things shift around • Medical conditions, medication • Thyroid, Graves • Steroids, antidepressants

  13. Monitoring • In order to change, you need to know what you are doing • monitoring = keeping track

  14. Keeping a food record 7:15 am ¾ cup Quaker instant oatmeal 3/4 cup 2% milk 2 cups coffee 10:30 am 1 banana 6 oz. Dannon peach yogurt 12:00 pm 3/4 cup macaroni and cheese 1/2 cup pretzels 1 carrot 12 oz. Water 3:00 pm 4 chocolate Kisses 16 oz. Snapple Ice Tea 5:30 pm 1 glass red wine 2 oz. Brie cheese 5 Saltines 6:30 pm 1 cup Iceburg salad 2T honey mustard dressing 1 1oz. Meatballs 1 ½ cup spaghetti 1/4 carrot 9:00 pm 1/2 bag microwave popcorn

  15. Monitoring • Livestrong.com (daily plate) • Sparkpeople.com • Fitday.com • Write it down • I am attaching a form

  16. Thoughts? • Where is your thinking now? • Questions?

  17. 7:15 ¾ cup Quaker instant oatmeal 3/4 cup 2% milk 2 cups coffee 10:30 1 banana 6 oz. Dannon peach yogurt 12:00 3/4 cup macaroni and cheese 1/2 cup pretzels 1 carrot 12 oz. Water 3:00 4 chocolate Kisses 16 oz. Snapple Ice Tea 5:30 1 glass red wine 2 oz. Brie cheese 5 Saltines 6:30 1 cup Iceburg salad 2T honey mustard dressing 1 1oz. Meatballs 1 ½ cup spaghetti 1/4 carrot 9:00 1/2 bag microwave popcorn Keeping a food record