1. Staying on Track Weight Loss Tips Carisa Ingersoll and Casey Mack

2. Energy Balance

3. National Weight Control Registry ◦ 98% of participants report that they modified their food intake in some way to lose weight ◦ 94% increased their physical activity ◦ 78% eat breakfast every day ◦ 75% weigh themselves at least once a week ◦ 62% watch less than 10 hrs TV/week ◦ 90% exercise (on avg.) ~1 hr/d http://www.nwcr.ws/default.htm

4. Do you eat breakfast every day???

5. Why is breakfast important? “Studies show that eating a healthy breakfast can help give you a nutritionally complete diet, higher in nutrients, vitamins, and minerals; better weight control; improved concentration and performance in the classroom or the boardroom; more strength and energy to engage in physical activity; and lower cholesterol levels”.

6. When you skip breakfast… High calorie cravings ◦ Changes in brain activity

7. When you skip breakfast… Increases fat storage Increases insulin levels

8. Breakfast and Disease Eating breakfast is associated with a lower rate of obesity, high blood pressure, Type 2 Diabetes, and metabolic syndrome Eating breakfast every day may help overweight women reduce their risk of developing diabetes

9. Building a healthy breakfast ◦ Whole grains ◦ Low-fat protein ◦ Low-fat dairy ◦ Fruits and vegetables

10. Food Journaling ◦ Research  Fred Hutchinson Cancer Research Center in the Journal of the Academy of Nutrition and Dietetics found:  Women that kept food journals lost 6 more pounds than women that didn’t  Women keeping a food diary 6 days a week lost about twice as much weight as those who kept food records 1 day a week or less

11. Why is it useful? ◦ Increases your awareness of what, how much, and why you eat ◦ Helps you identify areas where you can make changes/improvements ◦ Can reveal “triggers to avoid”

13. The art of food journaling 1) Know your reasons 2) Choose your format 3) Decide how often to update 4) Decide how detailed you want to be

14. The art of food journaling 5) Be accurate about portion sizes 6) Include the “extras” 7) Don’t fret the slip ups 8) Review what you wrote

15. Sugary Beverages and weight 2 out of 3 adults and 1out of 3 children in the US are overweight or obese Spend ~$190 billion/year treating obesity- related health conditions Rising consumption of sugary drinks has been a major contributor to the obesity epidemic

16. Sugary Beverages and weight ◦ “Among sugar-sweetened beverages, a reduction of 1 serving was associated with a weight loss of 0.5 kg at 6 months and 0.7 kg at 18 months”  0.5 kg= 1.1 lb  0.7 kg= 1.5 lb ◦ Studies suggest calorie intake from beverages has more than doubled since the 1960s

17. Burning beverage calories

18. Sugar and calories A typical 20-ounce soda contains 15-18 tsp. of sugar and upwards of 240 calories A 64-ounce fountain cola drink could have up to 700 calories.

20. Sugar and Beverages Agave nectar Brown sugar Cane crystals Cane sugar Corn sweetener Corn syrup Crystalline fructose Dextrose Evaporated cane juice Fructose Fruit juice concentrates Glucose High-fructose corn syrup Honey Invert sugar Lactose Maltose Malt syrup Molasses Raw sugar Sucrose Sugar Syrup

21. Drinks and Diabetes

22. Not satisfied? People who drink this “liquid candy” do not feel as full as if they had eaten the same calories from solid food and do not compensate by eating less

23. Liquid vs. Food Calories 32 oz. Cola— 400 calories Foods with 400 calories ◦ Egg white delight McMuffin and fruit and yogurt parfait ◦ Peanut butter and jelly sandwich and a banana ◦ Grilled salmon, baked sweet potato, and spinach

24. Rethink your drink Drink lots of water Don’t forget about milk Drink a maximum of 4-6 oz juice/day Be careful with sweetened beverages

25. It’s 5 o’clock somewhere… Try: ◦ Low calorie mixers ◦ Light beers Calories from alcohol can add up fast Recommendations: ◦ Women- 1 drink/day ◦ Men- 2 drinks/day

26. When trying to lose or maintain weight: Eat breakfast Food journal Rethink your drink

27. Questions??? Carisa Ingersoll ingerscl@dukes.jmu.edu Casey Mack kcm5ez@virginia.edu