Office Hours pre-empts info on syllabus M, W 8:45-9:30 S-57 W 12-12:30SC 3103 Or make an appointment with me Best contact is at Note!!! NO office hours Mon. Oct 5

Why Lose Weight? Tools for Success

Gaining from Losing What are the advantages of weight loss? Think. Pair. Share. ( TPS)

Gains from Losing Advantages abound! Boost energy levelReduce health risks Build self esteemBe more active and fit Improve moodFit in my jeans Be a good example to friends/family Great, but now what?

Tools for a Healthy Diet Set SMART goal Build a support team – Virtual support/apps/blog – Friend/coach/classmate Weight loss tools – Nutrient knowledge – Realistic goal weight – Energy (calorie) needs

Tools for a Healthy Diet Set SMART goal Build a support team – Virtual support/apps/blog – Friend/coach/classmate Weight loss tools – Nutrient knowledge – Realistic goal weight – Energy (calorie) needs

Tools for a Healthy Diet Set SMART goal Build a support team – Virtual support/apps/blog – Friend/coach/classmate Weight loss tools – Nutrient knowledge – Realistic goal weight – Energy (calorie) needs

Tools for a Healthy Diet Set SMART goal Build a support team – Virtual support/apps/blog – Friend/coach/classmatecoach Weight loss tools – Nutrient knowledge – Realistic goal weight – Energy (calorie) needs

Tools for a Healthy Diet Set SMART goal Build a support team – Virtual support/apps/blog – Friend/coach/ classmate Weight loss tools – Nutrient knowledge – Realistic goal weight – Energy (calorie) needs

Tools for a Healthy Diet Set SMART goal Build a support team – Virtual support/apps/blog – Friend/coach/classmate Weight loss tools – Nutrient knowledge – Realistic goal weight – Energy (calorie) needs

First and Foremost remember There are no quick and safe ways to lose weight!!!! !

Notable Nutrition Nuggets Energy nutrients and their caloric value – Lipid (fats/oils) 9 calories/gram – Carbs and Protein 4 calories/gram – Alcohol7 calories/gram – Vitamins  0 – Minerals  0 – Water  0 Which nutrient class is not essential in our diet?

Notable Nutrition Nuggets Energy nutrients and their caloric value – Lipid (fats/oils) 9 calories/gram – Carbs and Protein 4 calories/gram – Alcohol Not essential 7 calories/gram – Vitamins  0 – Minerals  0 – Water  0

More Nuggets 1 lb. fat  ~3500 calories Negative EB is required to lose weight!!!! – calories in < calories out Initial goal weight 10% ≤ current weight Max rate of weight loss advised ~2 lbs./wk. – 2 lb./wk. requires ~ 1000 calorie deficit/day – 1 lbs./wk. requires ~500 calorie deficit/day

Setting a Realistic Goal Weight BMI … No accounting for body composition BMI Waist circumference < 40”men < 35”women Waist circumference Quick estimate HAES…if diet/exercise good, then so is wt. HAES My jeans fit…woo-hoo! Know your goal weight

But...how many calories I should eat?

Calculating the Calorie Puzzle Calories ‘in’  what we eat/drink Calories ‘out’  expended in activity Total Calorie Need=> Physical Activity +Thermic Effect Food+BMR What is my calorie need based on?

Basal Metabolic Rate (BMRBasal Metabolic Rate (BMR) Calories spent on basic life functions – Heart, kidney, liver, brain function Largest part (~2/3) of daily energy need T.P.S. How might these factors affect BMR? – agegender – growthbody composition – starvationsleep – caffeine

Still curious ‘bout your calorie need? ‘Hoity toity sciency’ methods – Miff-St. Jeor or Harris-Benedict Miff-St. Jeor or Harris-Benedict Let an app do the math : ) – Calculates your calorie budget based on your personal data – Lose it!, Spark People, FitDayFitDay – My Fitness Pal (MFP) My Fitness Pal

Achieving Your Calorie Goal Log it! Lose more! – Download MFP How might logging help with wt. loss? – Help ID good/bad habits – Learn about calories/nutrients – Helps you to ‘Think before you eat.’

Cheap Chili Log it and report your findings next week 15 oz. low sodium black beans 1 chopped jalapeno 2 medium chopped tomatoes 10 oz. frozen corn Seasonings; cumin, cilantro, salt, oregano, chili powder, pepper, chives, etc. to taste. Top with ¼ c plain Greek yogurt Heat and Eat Makes 2 servings 15 oz. low sodium black beans 1 chopped jalapeno 2 medium chopped tomatoes 10 oz. frozen corn Seasonings; cumin, cilantro, salt, oregano, chili powder, pepper, chives, etc. to taste. Top with ¼ c plain Greek yogurt Heat and Eat Makes 2 servings