1. © 2006 Wellness Council of America Brought to you by The Wellness Councils of America Chapter 13 Weight Loss: A Healthy Lifestyle Side Effect

2. © 2006 Wellness Council of America 2 I’ve been on a constant diet for the last two decades. I’ve lost a total of 789 pounds. By all accounts, I should be hanging from a charm bracelet. Erma Bombeck (1927–1996)

3. © 2006 Wellness Council of America 3

4. 4 Lifestyle Programs  Each of these studies used nutrition and exercise programs to lower health risks such as blood pressure, cholesterol, or diabetes. –Diabetes Prevention Program –Dean Ornish Heart Disease Reversing Program –Coronary Health Improvement Program – Dietary Approaches to Stop Hypertension (DASH) diet

5. © 2006 Wellness Council of America 5  They all reduced risks, but all the participants also lost weight. (Weight loss is a healthy lifestyle side effect)

6. © 2006 Wellness Council of America 6 Our Culture Of Consumption  Excessive weight is a problem of the Westernized world.  Lifestyle trials designed to lower health risks all produced weight loss.  We live in a world that encourages over consumption and discourages physical activity.

7. © 2006 Wellness Council of America 7  Kelly Brownell of Yale Center for Eating and Weight Disorders labels our unhealthy culture a “toxic environment”

8. © 2006 Wellness Council of America 8 Our Culture Of Consumption  On a percentage basis, dietary fat consumption has decreased from 45-32% since 1970.  But, on a calorie basis, we eat MORE fat.  Cheese consumption increased from 11 to 28 lbs/person/year.

9. © 2006 Wellness Council of America 9 Our Culture Of Consumption  27% of meals are eaten outside the home.  Food portion sizes have increased.  Soda consumption increased from 34.7 to 44.4 gallons/person/year since 1987.  Aggressive marketing  Vending machines  Channel one

10. © 2006 Wellness Council of America 10 The Number of Larger-Size Portions Introduced by Fast Food Chains and Restaurants

11. © 2006 Wellness Council of America 11  Can genetics explain the increase in body weight?

12. © 2006 Wellness Council of America 12  The increase in obesity in the United States has occurred in just two or three decades, with very little change in the genetic makeup of the U.S. population.  Such a dramatic increase cannot be due to genetics because the genetic pool of the entire population cannot change in 20 years.

13. © 2006 Wellness Council of America 13 On a Diet, Off a Diet  All diets have two things in common: –A reduction in the number of calories that are eaten and –A lot of media hype  When you go off the diet, the weight returns.

14. © 2006 Wellness Council of America 14 The solid line shows the typical results of weight-loss program participants in pounds. The dotted line would be ideal—lose weight and keep it off for years.

15. © 2006 Wellness Council of America 15 On a Diet, Off a Diet  When it all boils down, weight loss is nothing more than balancing energy from food with energy expended by the body.  Weight Change = calories in – calories out

16. © 2006 Wellness Council of America 16 Most Common Weight Loss Methods

17. © 2006 Wellness Council of America 17 Effects of Diet, Exercise, and Exercise/Diet Combined

18. © 2006 Wellness Council of America 18 Weight Loss Masters A group of people who lost an average of 66 pounds and kept it off for at least 5 years.

19. © 2006 Wellness Council of America 19 Tips For Long-Term Success:  Eat fewer calories. –This can be accomplished by reducing the amount of food you eat and eating foods that are more likely to promote good health. Most of the masters switched to low-fat foods and ate less sugar and sweets and more fruits and vegetables.  Exercise every day. –Most exercised for an hour a day. If you really want to keep the weight off, you will have to make exercise part of your everyday life.  Weigh yourself every week. –Set a weight limit and don’t exceed that limit.

20. © 2006 Wellness Council of America 20 Tips For Long-Term Success:  Cultivate social support. –Friends, family, and even pets can provide emotional support and encouragement to start and stick with an active, healthy lifestyle.  Commit to doing it. –Make a decision to change your lifestyle. If you have a good reason to change (a trigger), use it to focus your efforts and solidify your determination.  Find your approach. –Everybody has a slightly different approach. Even though there were some common characteristics among many of the weight-control masters, others did it their own way. One size does not fit all when it comes to successful weight loss.

21. © 2006 Wellness Council of America 21  How much should you weigh?

22. © 2006 Wellness Council of America 22 Height 120130140150160170180190200210220230240250260270280>290 4'5" 303335384043454850535558606365687073 4'6" 293134363941434648515355586063656870 4'7" 283033353740424446495153565860636567 4'8" 272931343638404345474952545658616365 4'9" 262830323537394143454850525456586163 4'10" 252729313336384042444648505254565961 4'11" 242628303234363840424446485053555759 5'0" 232527293133353739414345474951535557 5'1" 232526283032343638404243454749515355 5'2" 222426272931333537384042444648495153 5'3" 212325272830323435373941434446485051 5'4" 212224262729313334363839414345464850 5'5" 202223252728303233353738404243454748 5'6" 192123242627293132343637394042444547 5'7" 192022232527283031333436383941424445 5'8" 182021232426272930323335363840414344 5'9" 181921222425272830313234353738404143 5'10" 171920222324262729303233343637394042 5'11" 171820212224252628293132333536383940 6'0" 161819202223242627283031333435373839 6'1" 161718202122242526282930323334363738 6'2" 151718192122232426272830313233353637 6'3" 151617192021222425262729303132343536 6'4" 151617181921222324262728293032333435 6'5" 141517181920212324252627283031323334 6'6" 141516171820212223242527282930313234 6'7" 141516171819202123242526272829303233 6'8" 131415161819202122232425262729303132 6'9" 131415161718192021232425262728293031 6'10" 131415161718192021222324252627282930

23. © 2006 Wellness Council of America 23 Body Mass Index (BMI) What is your body mass index? ________ Body Mass Index Categories <19Underweight 19–24Ideal weight, low-risk 25–29Overweight, moderate-risk ≥ 30Obese, high-risk

24. © 2006 Wellness Council of America 24 The Life Long Weight Loss Solution  Eat fewer calories-eat on the defensive  Exercise every day  Weigh yourself often  Cultivate social support  Commit to doing it, get a trigger  Slow and steady wins the race  Healthy emotional state before healthy body weight  Don’t buy bigger clothes

25. © 2006 Wellness Council of America 25 Weight Loss Benefits of Exercise  Maintain lean body mass, maintain and increase metabolism.  Lose body fat.  Lose total weight.  Reduce other health risks.

26. © 2006 Wellness Council of America 26 More Weight Loss Tips  Slow and Steady Wins the Race

27. © 2006 Wellness Council of America 27 More Weight Loss Tips  Reduce total calories from food by 500–1,000 calories to lose 1–2 pounds per week.  Reduce dietary fat intake to less than 30% of your total energy intake.

28. © 2006 Wellness Council of America 28 More Weight Loss Tips  Healthy Emotional State before Healthy Body Weight  Weigh Yourself Often  Don’t Buy Bigger Clothes  Know Your Hunger Triggers (times or events that make you want to eat)

29. © 2006 Wellness Council of America 29 Eat on the Defensive  Do nothing else while eating; just enjoy your food. If you habitually watch TV while you eat, you might be tempted to eat each time you turn on the TV.  Stop eating when you are full. When you eat out, you don’t have to try to get your money’s worth just because you are eating out. Take some home in a doggy bag.  Don’t eat everything on your plate (even though your mother told you to). The last thing most of us need is to load a plate with food and eat everything on it.

30. © 2006 Wellness Council of America 30 Eat on the Defensive  When eating out, chose smaller portions or share your meal with someone. A couple of appetizers are just about as much food as an entrée.  Don’t bring problem foods home. Out of sight, out of mind.  You don’t have to have dessert at every meal. If you do need a dessert, have a small serving or some fruit.  When you are done eating dinner, remove the serving dishes from the table so you aren’t tempted to keep eating.

31. © 2006 Wellness Council of America 31 Set a Weight Loss Goal  Use the BMI table or actual measures of your body fat to set a reasonable, attainable goal. Something you can attain in just a few months.  Plan on no more than 2-3 pounds per week.

32. © 2006 Wellness Council of America 32 The Culprit & The Cure  This book gives you the skills, ideas, and practical know-how to adopt healthy lifestyles and maintain them for life.  www.welcoa.org www.welcoa.org

33. © 2006 Wellness Council of America 33 Points to Remember  Weight loss and healthy weight maintenance are side effects of a healthy lifestyle. Adopt a healthy lifestyle and you will be more likely to have a healthy weight.  American culture and aggressive food marketing make attaining a healthy weight hard to do. You must control the size of your food portions and the amount of food you eat. Don’t leave this job to the food industry.  Good nutrition and physical activity behaviors are the keys to healthy weight. Stop the healthy behaviors and your weight will return to prior levels.

34. © 2006 Wellness Council of America 34 More Points to Remember  Learn wisdom from the wise; live like the weight control masters.  Low-carbohydrate diets, as well as other kinds of diets, can help you reduce the number of calories you eat, but don’t go on a diet just to later go off a diet. Change your lifestyle.  Recognize the triggers that make you want to eat and plan ways to deal with those triggers.