Weight Loss Challenge

Welcome! Mobile phones turned off Write down all your questions

Housekeeping Have you signed your contract? Have you paid the fee?

Who has lost weight this week? Congratulations!

How are you feeling? How are your energy levels? Are you sleeping differently? How are your bowel movements? Are you craving sweet foods? How do your clothes feel on you?

Recap: Last week Who has kept a record during the last week of: Daily food and drinks intake? How much protein you consumed each day? Are you consuming enough healthy protein? Are you having a healthy breakfast each day?

Metabolism: Burning calories! T H I S W E E K Metabolism: Burning calories! Energy is necessary for life, we receive energy from the foods we eat measured in kCal or kJ Metabolism is the name for the chemical processes that take place in the body’s cells to maintain life. These chemical reactions create and use energy in the body

Metabolism Rest metabolism is the number of calories burned at rest, and is determined primarily by fat-free mass E X A M P L E Person A: 65 kg Fat 30.7% 20kg fat 45kg fat-free (muscle mass) BRM: 1,350 calories/day Person B: 65 kg Fat 23% 15kg fat 50kg fat-free (muscle mass) BRM: 1,450 calories/day

Fact or fiction? FACT! Growing older slows the metabolism FICTION! Metabolism cannot be influenced

Before and now A long time ago eating was all about functionality – in order to survive Eating today is about enjoyment, taste, cost effectiveness, and convenience We exercise less – so burn fewer calories We eat more saturated fats and carbohydrates We eat less protein, vitamins and minerals

We hear that… Very low calorie diets (1000-1200 kCal per day) “A diet is a prescribed course of eating and drinking in which the amount and kind of food is regulated.” Very low calorie diets (1000-1200 kCal per day) No or limited carbohydrate intake diets Low-fat diets And the list goes on…

The result of bad diets The metabolism slows as a result of too few calories Weight loss through muscle loss instead of fat loss By emphasising a limited number of foods, some diets can lack important nutrients, creating a craving for unhealthy snacks as a consequence Diets that are too restrictive results in constant hunger and lack of energy Some diets emphasise lots of meat but animal proteins can contain a high amount of saturated fats Low fat diets

Healthy nutrition… …instead of dieting Start every day with a nutritious breakfast Eat plenty of good proteins every day Eat 5-6 small meals per day Aim to drink 2 litres of water each day Eat a wide variety of fruit and vegetables (5 + a day) Ensure sufficient physical exercise Limit excessive sugars and aim for higher fibre varieties

Next Week Carbohydrates Shopping Cooking Core Nutrition

Don’t forget To bring pen and paper Keep a log of everything you eat and drink over the next week and bring it with you to the next meeting Bring along a friend!