Nutrition for Healthy Living &

Weight Loss

Kevin Brunacini, APRN, NASM-CPT

Objectives

❖ Understand the physiologic process of metabolic

positioning towards sustainable fat loss

❖ Identify 2 ways to optimize metabolism, which

contributes towards sustainable and permanent weight

loss

❖ Identify the three basic psychological needs necessary

for internal motivation

❖ List action-oriented differences between motivation and

commitment

Myth vs. Fact?

❖ I can eat food after 8 PM without gaining weight?

❖ It’s best to cut out all carbs and fat, and skyrocket protein?

❖ Eating more frequently really does ramp up my metabolism?

❖ “Clean eating,” gluten-free, natural, detoxing, or non-GMO

foods really are healthier for me?

Obesity Trends

1990

• 10 states had a prevalence of obesity less than 10%

• No state had prevalence equal to or greater than 15%

2000

• No state had a prevalence of obesity less than 10%

• 23 states had a prevalence between 20-24%

• No state had prevalence equal to or greater than 25%

2010

•No state had a prevalence of obesity less than 20%

•36 states had a prevalence equal to or greater than 25%

•12 states (KY intop 10) had a prevalence equal to or greater than 30%

The Skinny on Metabolism

Metabolism is very

dynamic and unique

Genetics

Metabolic Rate

Metabolic Physiology

Metabolic Positioning

Meal Context and Composition

5 Ways to Optimize Your

Metabolism

Genetics

Metabolic Positioning

Meal Formatting/Be Objective

Activity

Mindset

The Success Mindset

Basic Psychological Needs

Motivation vs. Commitment

Essence of

Behavior Change

Autonomy

Relatedness

Competence

Three Basic Psychological Needs

How Committed Are You?

Motivation vs. Commitment

Don’t fear failure;

fear mediocrity.

Thank You!Kevin Brunacini, APRNkevin@thedietdoc.com

www.thedietdoc-independence.com

References

❖ Alexandraki, I., Palacio, C. & Mooradian, A. D. (2015). Relative merits of low-carbohydrate versus low-fat

diet in managing obesity. Southern Medical Journal, 108(7), 401-416.

doi:10.14423/SMJ.0000000000000308

❖ Butryn, M. L., Thomas, J. G., & Lowe, M. R. (2009). Reductions in internal disinhibition during weight loss

predict better weight loss maintenance. Obesity, 17, 1101-1103. doi: 10.1038/oby.2008.646

❖ CDC. Vital signs: State-specific prevalence of obesity among adults: United States, 2009. MMWR

2010;59:1–5.

❖ Mann, T., Tomiyama, A., Westling, E., Lew, A., Samuels, B., & Chatman, J. (2007). Medicare’s search for

effective obesity treatments: Diets are not the answer. American Psychologist, 62(3), 220-233.

doi:10.1037/0003-066X.62.3.220

❖ Reed, W. D., et al. (1984). The effects of insulin and glucagon on ketone-body turnover. Biochemistry, 221,

439-444.

❖ Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social

development, and well-being. American Psychologist, 55(1), 68-78. doi:10.1037110003-066X.55.1.68

❖ Whitney, E. N., & Rolfes, S. R. (1996). Understanding nutrition, (7th ed.). St. Paul, MN: West Publishing

Company.

❖ Yamada, T., et al. (1995). Textbook of gastroenterology, (2nd ed.). Philadelphia, PA: J.B. Lippincott.