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

At any given time… 29% of men are on a diet 44% of women are on a diet

What effects energy output? Metabolism Physical Activity Processing the food we eat

Energy Output Majority of calories burned are used to sustain basic body functions

Diets Lower Metabolism 20-40% Kcal to Main Wt IntakeKcal to Main Wt IntakeExcess

Dieting increases fat storage Before the diet After the diet

Weight Loss/Gain Cycle Pre-dietDietPost Diet Total wt Lean body weight Fat weight604574

Output: Physical Activity 15-30% of output Exercise Benefits Increases muscle mass; increases metabolism Helps regulate hunger Increases fat burning enzymes Burns calories

Output: Processing Food 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

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

Guilt/Deprivation SeeSaw Deprivation high; Guilt low Deprivation low; Guilt high D G D G

Physical Hunger 1.We all have the inborn ability to eat when hungry, stop when satisfied 2.Hunger:Tells you when & how much to eat 3.Hunger scale

Hunger Scale __________________________________ = Hunger 7 = Satisfied 8 = Full

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

McDonalds French Fries YearSizeCalories 1970Large Medium Large Large Super-size Large Super-size

Hormonal Changes A womans metabolism varies during menstruation cycle. Lowest 1 week before ovulation Highest just before menstruation

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

3 Things to Know! 1.It is not good to lose weight quickly 2.Eat what you love but not too much Tune into hunger & taste Choose wholesome (real) foods you love Notice how much it takes to feel satisfied 3.Be active Activates fat burning enzymes Builds muscle (increases metabolism) Helps regulate hunger Burns calories