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… 30% of men are on a diet 45% of women are on a diet

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

Energy Output Majority of the calories you burn are to sustain basic body functions

Diets Lower Metabolism 20-40% Calories to Maintain Weight IntakeCalories to Maintain Weight IntakeExcess

Dieting increases fat storage Before the diet After the diet

Body Composition Will your body burn more calories at rest if you have more fat or more muscle tissue? Muscle is a calorie intensive tissue – it burns many more calories than fat The more muscle you have, the higher your metabolism.

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 Increases HDL (good cholesterol) 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 refined grains (white bread, white rice)

Review Question #1 1.Which of these has the greatest impact on calorie expenditure. a.Exercise b.Metabolism c.Digestion

Energy Output

Review Questions #2 2.Which body tissue helps keep your metabolism high? a.Fat b.Skin c.Muscle

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 and how much to eat 3.Hunger gauge

Hunger Gauge __________________________________ = Danger Zone (empty & ravenous) 3 = Hunger 7 = Satisfied 8 = Full

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

McDonald’s French Fries YearSizeCalories 1970Large Medium Large Large Super-size Large Super-size

Hormonal Changes A woman’s metabolism varies during menstruation cycle. Lowest 1 week before ovulation Hunger decreases Highest just before menstruation Hunger increases 500 more calories needed during this time

Diet vs Non-Diet Thinking Diet Thinking Rely on rules (which you are bound to defy) Depend on willpower and deprivation Non-Diet Thinking Rely on your inner cues (physical and emotional) I take care of myself with healthy eating. I give myself permission to enjoy all food.

Diet vs Non-Diet Thinking Diet Thinking I shouldn’t eat it. Do I deserve it? I usually describe food or a day of eating as either “good” or “bad”. Non-Diet Thinking Am I hungry? What do I want? Will I feel deprived if I don’t eat it? How much will satisfy? I make choices based on health and taste.

Diet vs. Non-Diet Thinking 1.Diet Thinking “ Good ” Grilled Chicken Deluxe (20 g. fat) “ Bad ” Cheeseburger, Large Fries & Soda (35 g. fat) 2.Non-Diet Thinking Make Choices based on health and taste: Cheeseburger, small fries & small soda (23 g. fat) Cheeseburger, ½ of small fries, water (18 g. fat)

Feed Your Hunger, Not Fat Cells 1.Eat what you love but not too much  Jump off the deprivation/guilt seesaw  Tune into hunger & how much to be “satisfied” 2.Be active  Builds muscle (increases metabolism)  Activates fat burning enzymes  Helps regulate hunger 1.Match eating with metabolism  Highest in morning & afternoon; slowest in evening  Become a daytime eater