1. Lets get real about the shortcuts to weight loss….

2. Common Short Cuts Fad Diets Exercising Abuse (too much or too little) Dieting Products

3. Where does your food go?

4. MusclesCirculatory System Respiratory System Immune System Nervous System Storage Digestive system

5. Storage

6. Hormone Regulation

7. So how do we get it out of Storage? Same system: Hormone regulation

8. Fad Diets: Atkins, South Beach Low- Carb 30-50% Calories come from protein Metabolic Ketosis Pros: feel less hungry, weight loss, burn fat Cons: Kidney failure, High Cholesterol, nausea, bad breath Better Idea: 40-30-30-

9. Fad Diets: Cleanse or Crash Very low calorie diets, for fast weight loss Lemon juice, cayenne pepper, maple syrup mixture Pros: Weight Loss Cons: Vitamin and Mineral Deficiencies, crash dieting, no exercise, water, bone, muscle weight loss Better Idea: limit salty, high fat foods, increase aerobic exercise

10. Fad Diets: Rigid Menu Plans Cabbage Soup, Grapefruit Diets Pros: Don’t have to plan shopping trips or Menus Cons: hard to follow long term, no lifestyle change, unmaintained weight loss. Ask yourself, “Can I eat this way the rest of my life?”

11. Exercise Abuse: No exercise

12. Exercise Abuse: I can just Burn it off! Not as easy as it seems Think about how hard your body has to work

13. Diet Products

15. CHOCOLATE FUDGE BROWNIE MEAL BAR Nutrition Facts Calories 200 Fat Cal 35 Total Fat 4g Saturated Fat 2.5g Trans Fat 0g Cholesterol less than 5mg Sodium 110mg 5% Total Carbohydrate 32g 11% Dietary Fiber 5g 20% Vitamins & minerals Vitamin A 20% Calcium 20% Vitamin D 20% Vitamin K 20% Riboflavin 20% Vitamin B6 20% Vitamin B12 20% Pantothenic Acid 20% Vitamin C 20% Iron 10% Vitamin E 20% Thiamin 20% Niacin 20% Folate 20% Biotin 20%

16. What does work? REAL! FRESH! NATURAL!

17. How many, How Much? Grains: 5 0z Veggies: 3-5 servings Fruits: 2-4 servings Milk: 2-3 servings Meat/ Beans/ Fish: 2-3 servings