week 4 mini-smart goal – obstacles/solutions-due today my fitness pal recipe clean cheap chile...
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Week 4
• Mini-SMART goal – Obstacles/solutions-due today
• My Fitness Pal Recipe • Clean Cheap Chile analysis• Weight Loss Review Assignment– Due next class Oct. 21-typed please
• Fad Diets
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Clean Cheap ChiliLogging practice on My Fitness Pal
15 oz. low sodium black beans1 chopped jalapeno 2 medium chopped tomatoes10 oz. frozen cornSeasonings; cumin, cilantro, salt,oregano, chili powder, pepper,chives, etc. to taste.Top with ¼ c plain Greek yogurtHeat and Eat Makes 2 servings
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Clean Cheap Chili
2 servings0.67 cup, Frozen Corn - 10 oz. pkg.1.00 can, Black Beans - 50% Less Sodium (15 oz. Can)1.00 Jalapeño Pepper-raw16.00 wedge (1/4 of medium tomato), Tomatoes, red, ripe, raw, year round average0.25 cup(s), Greek Yogurt0.50 tbsp., Spices, chili powder
Data Source: My Fitness Pal entered as a ‘recipe’ on the app
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Homework!• HO posted after class on course
website Weight Loss Diet Review
• Due next class Wed. Oct. 21• 15 points, typed• Be prepared to discuss your findings
in class
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Diet FadsFact vs. Fiction
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Weight Loss: It ain’t easy!
• We’re hard-wired to eat/reproduce! • Food tastes good– Sugar, salt, fat…..yum!
• Social/emotional comfort• Busy, but in sedentary ways• Food is cheap, easy access to huge
portions• Diet fads abound long term oft is
weight
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Fad Diets Flourish : (
• Eliminate/reduce intake of whole food groups– Low carb, low gluten, low fat
• Very low calorie• Liquid formulas• Prepared foods• Magical methods– Blood Type-Cabbage Soup-Blue Green Algae-
food combining-super supplement based fads
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Red Flags of Fad Fiction
• Claim unrealistic, unsafe rate of weight loss
• No attention to root cause of problem• No long-term plan to support weight
loss• Gimmick based-eliminate whole food
groups– supplement, book, tool…..magic potion
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Fads Fail
• Expensive, boring• Unsatisfying, socially isolating• Large calorie restriction is no-no!–Makes fat storage easier and fat use
tougher– Drops BMR unless offset by exercise
increase– Increase loss of muscle– Deprivation= prime cause of eating
disorders
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Remember…diets don’t work!
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Tools Some Try
• Prescription drugs• Surgical treatments (liposuction,
bariatrics)• Dietary supplements– Billions spent/year –>50% of Americans use supps– Outrageous claims are allowed –NOT FDA approved for safety OR
effectiveness!
BEWARE
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Endless Supplement Supply
….garcina cambogia, raspberry ketones, glucomannan (fiber)-konjac extract (elephant yam) bitter orange-synephrine, hoodia, acai berry, ma huang (ephedra-banned), green tea extract-EGCG, hoodia, acai berry, chitosan (fat trapper polyglucosamine), dieter’s tea (herbal laxative, caffeine, hydroxcut, coconut oil, alli (orlistat), hydroxycitric acid- CLA, sodium alginate, cabbage powder, guarana seeds, usnic acid
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Be skeptical about supplements, medicines or products claiming
you can lose weight without changing your behavior.
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What does work?
• Set SMART goal• Reduce ‘energy in’…Increase ‘energy
out’• Log food intake/exercise• Actively adjust behaviors needing
change• Be persistent. Be patient.
Because really, really, really….there are no safe and quick ways
to lose weight!