1. Weight Management : Part 2 It’s All About Balance Amy D. Eades PhD, RD, LD

2. Right to use this picture obtained from EPHEMERA, IMC

5. Have you ever failed at dieting?

6. Eat, drink and be merry, for tomorrow ye diet. –William Gilmore Beymer

7. “Diet” Part of your lifestyle Realistic Daily practice Not a practice that causes mental and physical anguish Includes all foods in moderation and does not eliminate or avoid

8. Weight Management Programs You must be ready & willing Meets your needs Includes physical activity Includes all food groups Helps make permanent, realistic changes Recommends no more than 2 lb weight loss/week Emphasizes long term weight loss & maintenance vs. short term

9. Expectations of Yourself Realistic Weight Loss –5-10% body weight –1-2 pounds/week Short term vs. Long term changes –Comes from internal changes that affect external changes –Process Health vs. weight lost Success – defined by you! –“ Weight” no more!

10. Weight Manipulation How many calories are in 1 pound of fat? To lose a lb/wk, how many kcals would need to be deducted per day? 3500/7 = 500 kcal/day

11. Keep in Mind….. 3500 calories = 1 pound Think of two medium hand tossed pepperoni pizzas from Dominos

12. Bottom Line Calories Count! It is a balancing act.

13. Energy Balance Scenario Madison is consuming 1480 kcals and expending 2280 kcals per day Is she losing or gaining weight? How many pounds per week?

14. Energy Balance Scenario 1480-2280kcal = -800 kcals/day 800kcal x 7 days/wk = 5600/3500kcal = Losing 1.6#s/wk

15. How calories add up Remember, 3500kcal = 1 pound One 20 oz Coke everyday, while not balancing it out with other kcalories & physical activity. 250 X 7 days in a wk = 1,750 kcal 1,750 cal x 52 wks/year = 91,000 kcal 91,000 cal/ 3500 cal = 26 pounds!

16. Where are you consuming most of your calories?

17. B Sausage Biscuit540 calories 36 g fat Large OJ220- S Doughnut190 10 L Whopper76046 Medium Fry36018 24 oz Coke290- S 2 cookies28014 12 oz Coke145- D 2 c ch. & dumplins47524 ½ c corn/butter1255 2 biscuits25010 16 oz sweet tea180- 3,815 calories 163 g fat

18. B Sausage Biscuit540 kcal 36 g fat small OJ110- L Whopper76046 small fry2809 12 oz Coke145- S 1 cookie1407 12 oz Coke145- D 2 c ch. & dumplins23812 ½ c corn/spray1255 1 biscuits1255 20 oz Crystal Light10 - 2408 calories 120 g fat versus 3,815 calories 163 g fat

19. Identifying Portion Sizes Pancake or waffle Peanut butter 3 oz of meat, poultry, fish Small baked potato Mashed potato Cheese Piece of fruit

20. Get This… A simple 100 calories a day can make the difference in weight gain or loss. Where could you deduct 100 calories per day?

21. Where are those extra calories coming from…. Stimulus control can help.

22. Learning to Eat for:

23. Fact or Fiction: Which of the following does physical activity NOT do? Assists with weight control Reduce risk of cardiovascular disease and diabetes beyond what weight reduction alone can do Produces more energy Helps burn off steam and stress Helps you beat the blues Builds confidence

24. Which of these reasons do you feel most represent your barrier for not getting physical activity? I don’t have time to “exercise”. I don’t like to “exercise”. I don’t have the energy to be more active. It’s hard to remember to “exercise”. Others?

25. The Balancing Act Breakfast Lunch Dinner + Snacks at meetings 1800 calories + 30 minutes walking (~200 kcal burned) 1600 calories

26. Which of these could you do in your day?  Park at the opposite end of the store from where you want to go  Take the stairs versus the elevator  Vacuum the house more often  Walk or ride bikes to classes instead of driving  Go to a bathroom on a different floor

27. Quotes of the Day The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach. -Benjamin Mays

28. Effective Goals are: Specific Measurable Realistic Forgiving (less than perfect)

29. Which is the most effective goal? I am going to gauge my hunger more. I am going to gauge my hunger at every meal. I am going to gauge my hunger 5 days a week at 2 meals on those days. I am going to exercise more. I will walk 10 miles every day. I will walk 30 minutes every day. I will walk 30 minutes, 5 days a week.

30. Gentle Rules to Live By Be realistic Be forgiving Shake the guilt Make health goals specific All foods can fit into a healthy diet with variety and moderation Small changes add up! Accept yourself as you are at this moment in time

31. Additional Tips to Reshape Behavior Pan-fry or sauté foods with a non-stick spray or low-calorie butter substitute. Bake or broil Eat high-fiber foods. Use sugar substitutes when sweetening foods and beverages. Purchase low-calorie or reduced-fat products.

32. Tips cont. Eat three to six times a day in smaller portions to keep from getting hungry. Use a smaller plate at mealtime to satisfy your psychological need to see a full plate. Eat and chew slowly. Learn to stop eating before you feel full. (It takes 15 minutes or more for the stomach to tell the brain that it is full!)

33. Tips cont. Avoid a chain reaction. Learn what social and environmental cues encourage undesired eating. Don’t become a slave to your scale. Adapted from http://www.caloriecontrol.org/winweigh.html