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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) Write down insights from the video. Overview: Energy Balance and Weight Management. Energy (Calorie) Output Metabolism Activity

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Fat: What No One is Telling You

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  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) Write down insights from the video

  2. Overview: Energy Balance and Weight Management • Energy (Calorie) Output • Metabolism • Activity • Digestion • Energy (Calorie) Intake • Guilt • Hunger • 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 • Metabolism • Calories needed for body functions • 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 is highly active tissue - even sitting • Fat is relatively inactive The more muscle you have, the higher your metabolism

  9. Susan’s Diet

  10. Output: Exercise • 15-30% of calories burned from being active • Benefits of exercise: • Increases muscle mass • Increases metabolism • Helps regulate hunger • Increases fat burning enzymes • 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 processed grains (no fiber)

  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 • Hormonal changes for females

  15. Deprivation high Guilt low Deprivation low Guilt high Deprivation/Guilt Seesaw D G 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. Hormonal Changes • A woman’s metabolism varies during menstruation cycle. • Lowest 1 week before ovulation • Hunger decreases • Highest just before menstruation (1-2 days) • Hunger increases • ~500 more calories needed during this time

  20. 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. You can use your notes!

  21. If you want to: • Store more fat • Have less muscle • Lower your metabolism • Feel deprived • Feel guilty for eating what you like • Gain weight GO ON A QUICK WEIGHT LOSS DIET

  22. Diet vs Non-Diet Thinking Diet Thinking Non-Diet Thinking I take care of myself with healthy eating. I give myself permission to enjoy all food. Am I hungry? What do I want? Will I feel deprived if I don’t eat it? How much will satisfy? • Depend on willpower and deprivation • I shouldn’t eat it. • Do I deserve it?

  23. Diet vs Non-Diet Thinking Diet Thinking Non-Diet Thinking I make choices based on health and taste. • I usually describe food or a day of eating as either “good” or “bad”.

  24. Diet vs. Non-Diet Thinking • Diet Thinking • “Good” Chicken Deluxe Sandwich (530 cal, 22 g. fat) • “Bad” Cheeseburger, Large Fries, Soda (1,000 cal, 36 g. fat) • Non-Diet Thinking • Make Choices based on health and taste: Cheeseburger, small fries & small soda (670 cal, 23 g. fat) Cheeseburger, ½ of small fries, water (415 cal, 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

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