1. Eat To Lose Weight Sacred Heart Wellness Series Beth McKinney, MSEd, RD, CHES

2. Welcome Each session will include: Checking In Nutrition Education Monitoring Sharing Any burning topics?

3. Checking in: Importance What is important to you about losing weight? What do you already know about yourself that is important as you move forward?

4. How to lose weight

6. Successful Weight Loss Characteristics Food restriction Takes many months Different “diets/methods” for different people Has to be something you can stick with

7. More Success Characteristics Exercise can be part of it – typically 60 minute commitment per day Daily weighing Food diaries Drinking less caloric beverages Eating Breakfast

8. Calories Calories are important Calories come from protein, carbs, fat Protein: 4 cals per gram Carbs: 4 cals per gram Fats: 9 cals per gram What about alcohol???

9. Calories Chicken Breast, 4 oz 26 g protein 104 calories Baked Potato, 4 oz 13 g carbohydrate 52 calories Butter, 4 oz 92 g fat 813 calories Vodka, 4 oz 100% alcohol 257 calories

10. How Many Calories? Less than you currently consume?

11. Harris Benedict Equation Determining Your Calorie Needs Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) Caloriesperhour.com

12. Activity Factor Sedentary : BMR x 20 percent Lightly active: BMR x 30 percent Moderately active (You exercise most days a week.): BMR x 40 percent Very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent Extra active (You do hard labor or are in athletic training.): BMR x 60 percent

13. Calories in Calories out Metabolism Aging – metabolism can change Genetics Aging – things shift around Medical conditions, medication Thyroid, Graves Steroids, antidepressants Energy Considerations

14. Monitoring In order to change, you need to know what you are doing monitoring = keeping track

15. Keeping a food record 7:15 am ¾ cup Quaker instant oatmeal 3/4 cup 2% milk 2 cups coffee 10:30 am 1 banana 6 oz. Dannon peach yogurt 12:00 pm 3/4 cup macaroni and cheese 1/2 cup pretzels 1 carrot 12 oz. Water 3:00 pm 4 chocolate Kisses 16 oz. Snapple Ice Tea 5:30 pm 1 glass red wine 2 oz. Brie cheese 5 Saltines 6:30 pm 1 cup Iceburg salad 2T honey mustard dressing 1 1oz. Meatballs 1 ½ cup spaghetti 1/4 carrot 9:00 pm 1/2 bag microwave popcorn

16. Monitoring Livestrong.com (daily plate) Sparkpeople.com Fitday.com Write it down I am attaching a form

17. Thoughts? Where is your thinking now? Questions?

19. 7:15¾ cup Quaker instant oatmeal 3/4 cup 2% milk 2 cups coffee 10:301 banana 6 oz. Dannon peach yogurt 12:003/4 cup macaroni and cheese 1/2 cup pretzels 1 carrot 12 oz. Water 3:004 chocolate Kisses 16 oz. Snapple Ice Tea 5:301 glass red wine 2 oz. Brie cheese 5 Saltines 6:301 cup Iceburg salad 2T honey mustard dressing 1 1oz. Meatballs 1 ½ cup spaghetti 1/4 carrot 9:00 1/2 bag microwave popcorn Keeping a food record