1. The Importance of Weight Loss
Pound for Pound
Series 1

2. Health Risks
Individuals who are obese have a % higher risk of premature death from all causes. This is due to the fact that excess body weight increases your risk of diseases such as:
Cardiovascular disease
Type 2 diabetes
Stroke
Cancer
Excess fat can also lead to:
Gallbladder disease
Gallstones
Osteoarthritis
Gout
Sleep apnea
Asthma
Two types of fat: Subcutaneous (the fat you can grab) and Visceral (the fat covering our organs).
*We need visceral fat to provide our organs, such as the heart, with a quick source of energy. But when we
have excess visceral fat, it is highly correlated with coronary artery disease, diabetes and other diseases.

3. http://science. howstuffworks

4. Benefits of Weight Loss
Lowers BP and reduces risk of stroke
Improves cholesterol levels and improves blood flow
Prevents or slows the onset of diabetes. May also allow you to reduce or eliminate diabetes medications.
How much makes a difference?
Losing 5-10% of your weight can lower your chances of developing heart disease.
Moderate weight loss- of fat, not muscle- and a healthy and active lifestyle (not dieting), have been found to lower health risks and medical problems in 90% of overweight individuals by improving their heart function, blood pressure, glucose tolerance, sleep disorders, and cholesterol levels, as well as lowering their requirements for medication.
Losing 1 pound of body weight takes 4 pounds of pressure off of your knees!

5. Fast Facts 1 to 2 pounds per week = 1 pound = 3,500 calories
Recommendation for healthy weight loss =
1 to 2 pounds per week
1 pound = 3,500 calories
So, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week
Exercise Recommendations:
30 minutes, 5 or more days of the week (moderate intensity) OR
75 minutes a week of vigorous-intensity
AND
Muscle-strength training on 2 or more days

6. Why 1-2 pounds? This rate of weight loss is safe and realistic.
This rate of weight loss will help preserve muscle mass which is important for your metabolism.
Losing weight faster means you might be losing water instead of fat.
Losing weight at a faster rate means you might be doing something drastic that you can’t maintain.
evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off

7. Typically 95% of diets fail
Don’t Diet!
“Failure” means that a dieter successfully lost weight, but didn’t manage to keep it off for as long as a year. Some reports suggest that only 1% of dieters manage to lose weight permanently.

8. Learn to read nutrition labels & count calories
Drink lots of water
Exercise
Get your sleep

9. Read Your Nutrition Label
Never eat less than 1,200 calories in a day
Rule of 5:
Less than 5g of saturated fat
More than 5g of protein
More than 5g of fiber
The first 3 ingredients listed are the primary ingredients.

10. Around 75% of U.S. population suffers from some form of dehydration
Drink Lots of Water
Dehydration can give you food cravings
Water intake affects energy levels
Metabolism is affected by water
Water helps metabolize stored fat
Detoxifies your body
Around 75% of U.S. population suffers from some form of dehydration
Adequate water intake decreases food cravings as the body doesn’t have to extract water from food sources. In a University of Washington experiment, one glass of water eliminated midnight hunger pangs for nearly all of the dieters involved in the study.
Detoxifies your body. If you’re dehydrated, your digestive system won’t work properly and so some of your excess weight could be a weak digestive system so you’re literally carrying too many toxins in your body.

11. Exercise BUT…and SO… What are you barriers to exercise?
Time
Don’t know what to do
Physical discomfort or pain
Don’t enjoy
Money
What is your SOlution?
Break up workout throughout the day
Come to the Fitness Frenzy on February 18th
Talk to your doctor about what exercises are safe for you
Try it all. Go with a friend. Stick with it.
Walk or exercise at home
BUT…and SO…

12. Sleep recommendation =
Don’t forget to SLEEP
Lack of sleep
Amount of sleep affects 2 hormones:
Ghrehlin = enhances appetite
Leptin = represses appetite
Leptin
Ghrelin
Tips for a better night’s sleep:
Set a schedule
Avoid alcohol and caffeine before bed
Make bedtime snacks a dairy product with simple carb
Ex. Cracker with cheese
4. Turn off the tube
2. Avoid any excessive fluid intake before bed; this causes unnecessary sleep interruption by trips to the bathroom. You should especially avoid caffeine and alcohol before bed. Caffeine, even in small amounts, can affect your ability to fall asleep and to stay asleep. Alcohol has an initial sedative effect that allows you to fall asleep quickly, but later in the night, it can cause a rapid heartbeat, sweating and nightmares, ultimately causing sleep disturbance.
3. Milk contains tryptophan, an amino acid that promotes sleep. Carbohydrates promote the use of tryptophan in the brain.
4. Technology is a stimulant – read a book or write in a journal. Helps the mind relax
Sleep recommendation =
7-9 hours

13. Can you do this for the rest of your life?

14. Questions What’s coming… Wed, Feb. 19th Nutrition Tools & Tips
Tues, March 4th
Maintaining Your Momentum
Tues, March 18th
Exercise in a Busy Schedule
Tues, April 1st
Mindful Eating: Weight Loss for the Long-Term