Healthy Weight BasicsCristin Stokes, RD, LNNeal Andrews, CSCSMUS WellnessMay 2014

Workshop Objectives With so many fad diets and

misinformation in the media and online, it can be difficult to determine the safest and most effective way to achieve a healthy weight. This workshop will cover the basic concepts of how to lose weight, the latest research regarding weight management, and helpful strategies for making it happen. 

What is “Healthy Weight?” Weight Measures

Weight BMI

Body Mass Index Formula based on weight and height

Kg/m2

Body Composition Percentage of lean mass and fat mass

Ideal Weight Weight where you feel good

Holistic Approach to Healthy Weight: 5-Point Star Model

Nutrition

Resistance ExerciseCardiovascular Exercise

Stress Management

Adequate Sleep

First Law of Thermodynamics Energy In vs. Energy Out

Basic equation for weight gain, weight maintenance, or weight loss.

For weight loss, one must eat less, burn more calories, or both. Negative energy balance.

For weight gain, one must eat more, burn less calories, or both. Positive energy balance.

Energy In/Energy Out Focus on nutrition first!

~Nutrition 75%/Exercise 25% Hunter-gatherers study

Too easy to out-eat exercise 30 min jogging = 1 Snickers bar 90 min walking = 1 Naked smoothie

Energy In/Energy Out Research: Humans are bad at estimating

calories in, calories out Treadmill + buffet study

Recommendation: Do not exercise to earn the right to eat! (The Free Pass)

Cristin’s 6 Nutritional Tenets 1. Consider the 80/20 rule of

moderation. 2. Eat more plants. 3. Choose whole foods over processed. 4. There’s no hidden secret to weight

loss. 5. Take advantage of all the wonderful

foods that are grown in Montana. 6. Enjoy your food!

#4 There’s no hidden secret to weight loss. If it sounds too good to be true, it

probably is. Healthy weight is a long-term solution,

not a quick fix. Our lifestyle and habits over time will determine our weight.

Biggest Issue Nutritionally? Portion distortion

French fries 20 years ago: 210 calories Today: 600 calories Difference: 400 calories

Turkey sandwich 20 years ago: 320 calories Today: 890 calories Difference: 570 calories

Biggest Issue Nutritionally? Portion distortion The Popcorn Study Practical portion strategies

80% full Small plates Pre-portioned snacks Eating mindfully

Pace, distractions

Nutrition Proportions

Nutrition Proportions Energy density

Steak dinner example 8 oz steak, 1 cup mashed potatoes, 1

dinner roll, ½ cup broccoli = 675 calories 4 oz steak, ½ cup mashed potatoes, 1 cup

broccoli, 1 small dinner salad = 470 calories Fruits/vegetables

1 cup vanilla ice cream = 10 cups diced watermelon

22 cheetos = 40 baby carrots

Other Nutrition Considerations Satiety

Fiber Protein Hydration

Macronutrient distribution Protein: 10-15% Fat: 25-30% Carbs: 45-65%

Other Nutrition Considerations Meal/Nutrient Timing

3x/day vs small, frequent meals

Tracking/accountability My Fitness Pal

Montana Moves High Five Move More, Sit Less Find Balance in Life Move Better

Mobility Correct Movement Patterns

Play Outside Have Fun!

#1 Move More, Sit Less Moving skeletal muscle burns calories! Biggest issue?

Sedentary lifestyle behaviors Average American sits 9.3 hours per day

More than we sleep.

Hierarchy of Fat Loss1. Correct Nutrition2. See #1.3. Activities that burn calories,

maintain/promote muscle mass, and elevate metabolism. (Resistance training, High Intensity Interval Training (HIIT)

4. Activities that burn calories and elevate metabolism. (HIIT, MVPA)

5. Activities that burn calories but don’t necessarily maintain muscle or elevate metabolism. (LIPA, light to moderate steady state cardio). • Alwyn Cosgrove—Real

World Fat Loss

Resistance Training Maintains/Promotes Lean Muscle Mass

Skeletal Muscle is the “engine” of the body. i.e. it burns a lot of fuel The bigger the engine, the more fuel is required.

Promotes Strength Keeps us “functional” Boosts metabolism if done at correct intensity

Afterburn Increases Work Capacity Wide variety of modalities and methods

Resistance Training Recommendations

2-3 days per week 6-8 Exercises per session 1-4 sets per exercise 8-15 reps per set Focus on Full body, functional movements

Squats, Deadlifts, Lunges, Step Ups, Pushing and Pulling, & Core

Cardiovascular Exercise Has capacity to burn a lot of calories

Depends on modality, duration, intensity Boosts metabolism (at high enough

intensities) HIIT

Increases Work Capacity VO2—Body’s ability to take in and utilize

oxygen. Oxygen is “burned” along with CHO & Fat to

produce energy for our bodies. Wide variety of modalities and methods

Cardiovascular Exercise Recommendations

3-5 days per week Variables

Duration Intensity Modalities and Types

Steady State/LSD Intervals Tempo or Pace

General Exercise Recommendations

…for healthy weight loss, weight maintenance, and general fitness: Incorporate a blend of cardiovascular and

resistance exercise, at moderate to high intensities.

Change it up! Exercise Pitfalls

People do the same thing over and over People don’t exercise at a higher intensity

level. You can’t do the same thing at the same

intensity and expect different results

Sleep & Stress Sleep

Powerful regulator of appetite During sleep

Grehlin (appetite stimulant) decreases Leptin (appetite suppressant) increases

Sleep deprivation = increased intake of calories and carbohydrates

Stress Management

Motivation We can’t count on willpower and

motivation Motivation ebbs and flows Constantly changes

Focus on small behaviors Keep it simple Make it easy Engineer your environment to set yourself

up for success

New magic Diet. Lose 12 pounds in 3 days! (No.) What is a healthy, sustainable “pace”

for weight loss? ½ - 2 pounds per week

3500 calories/pound 500 calorie deficit/day

1st and 2nd phase of weight loss Calorie recommendations for

men/women

Goal Setting & Accountability

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