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Weight loss. What works?

Weight loss. What works?. The Diet Sampler. Gimmicks Fad Diets Pills Prescription Qsymia Belviq Over the counter (OTC) Endless supply of bogus products. No laws require diet aids be effective or identify their risks!. The internet is home to hundreds of bogus weight loss sites.

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Weight loss. What works?

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  1. Weight loss. What works?

  2. The Diet Sampler • Gimmicks • Fad Diets • Pills • Prescription • Qsymia • Belviq • Over the counter (OTC) • Endless supply of bogus products

  3. No laws require diet aids be effective or identify their risks!

  4. The internet is home to hundreds of bogus weight loss sites. Shop online with savvy; Ignore the pedigree Forget fotos Free trials….say, ‘No’! Look for objective reviews Check-out complaints

  5. It is all about making the sale! Table 10.2, p. 10-4

  6. So, what does it take to lose weight? It takes lifelong healthy choices to achieve and maintain a healthy weight.

  7. Getting Restful Sleep

  8. Normalize ‘food intake control’ hormones with Adequate sleep Eating breakfast Including protein in meals Decrease Satiety Sleep deprivation Decrease Leptin Increase Ghrelin Increase Hunger

  9. Be active every day. Raises BMR. Builds Lean Mass. Reduces stress. Improves Sleep. Enhances fat loss.

  10. Body composition matters. Plus a pound of lean looks and feels better on your body!

  11. Weight loss requires behavior change. This is hard work to achieve and even more difficult to maintain!

  12. Know your goal? Health goal Normalize BSL, BP, lipid levels Improve endurance Reduce % body fat Improve self image Weight loss goal Outcome goal: your choice!! Stepping stone goal: drop current wt. by 7-10%

  13. Step small toward big goal! ~1 lb/wk loss = 52 pounds/yr ~1 lb/month loss = 12 pounds/yr Decrease energy intake ~100-150 calories/day 12 oz. soda 6 chocolate kisses 1 oz cheese Increase energy spent ~100-150 calories/day. Walk, job or run 1 mile

  14. But, what should I eat?

  15. There is no ‘One Way’ to lose weight. Eat Right. Your Way. Every Day.

  16. Remember; No fast, safe ways to lose weight exist!

  17. What about the Paleo Diet? • You can live on it! • Encourages exericse • Often excessive in protein and low in calcium • Restricts some healthy carbs • dairy, bean, grains

  18. National Weight Controlwww.nwcr.ws 10,000 people w/ >30lb wt. loss x 1 year Eat more meals, but fewer calories 80% eat breakfast 90% exercise 1 hr/day 62% watch <10 hr TV/wk Always aware of weight Always aware of food intake

  19. 10 Tips to Sum Up 1. No meal skipping…. 2. …especially breakfast! 3. Exercise daily ~1 hr/day. 4. Avoid ‘added sugar’. 5. Recording food intake helps.

  20. 6. Don’t drink your Calories. 7. “Would I eat an apple?” 8. Make half your plate produce. 9. Make small changes into life long habits. 10. Be patient….Hear it again..There are no safe, quick ways to lose weight!

  21. Now….the most difficult part…. maintenance! Don’t go it alone. Group support helps.

  22. Success is possible!

  23. YoYo-No No!Consequences of Cyclic Dieting Improved ability to store fat Diminished ability to pull fat from storage Decrease BMR Eating Disorders more prevalent Weight gain Frustration, hopelessness and failure

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