weight management do it yourself motivation and tips

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Ryan Fernando M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom M.Sc. Clinical Biochemistry - Goa Medical College – India. WEIGHT MANAGEMENT

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A weight management presentation delivered at GOA in Jan 2013. Small tips to help you understand weight loss and what you should really be doing to start of as soon as you can!

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Page 1: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Ryan Fernando M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom

M.Sc. Clinical Biochemistry - Goa Medical College – India.

WEIGHT MANAGEMENT

Page 2: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Summary • How to calculate your Ideal body

weight

• How to understand fat loss and

accelerate FAT BURNING using 5

wonderful foods

• How to Eat and still lose weight

• Which Supplements which will help

you jump start your metabolism

• How to ask for a blood test and what

to do with your results

• Which exercise puts you in a secret

FAT BURNING ZONE

• Why you will put on weight and what

can you do to stay fit

Page 3: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

HOW did I become Weight Challenged?

• Binge Eating

• Television

• Chronic Stress

• Lack of sleep

• ERRACTIC Exercise patterns

• Pregnancy

• Age

• Food

• Herdity

• Medication

• Bad Gut

Page 4: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Weight Management

• Weight Loss • Weight Gain

Page 5: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Weight

Input = Output

Food = Activity

Page 6: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Weight Management

• Weight Loss • Weight Gain

Food/beverages

consumed

Necessary

physiological

functions

Physical activity

(consumed)

Calories in Calories used

(expended)

Energy Balance

CDC

Page 7: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Weight Management

• Weight Loss • Weight Gain

FOOD> EXERCISE>SUPPLEMENTS

FOOD> EXERCISE>SUPPLEMENTS

Page 8: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Battling Mother Nature

Our bodies fight us to regain the lost weight

Biological and physiological mechanisms defend extra fat and try to return the

body to the weight it was

Page 9: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Research shows that people who have lost weight are hungrier and not just for any

food

Page 10: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Weight loss signals the brain that you are starving and will slow metabolism

Page 11: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Keep in mind that metabolic rate is linked to the amount of lean and muscle tissue you have

The only way to counter this is to exercise more

Page 12: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Physical Activity

• Physical activity is any bodily movement produced by skeletal muscles that results in an expenditure of energy with a range of activities such as:

– Occupational work

• Carpentry, construction, waiting tables, farming

– Household chores

• Washing floors or windows, gardening or yard work

– Leisure time activities

• Walking, skating, biking, swimming, playing Frisbee, dancing, softball, tennis, football, aerobics

Page 13: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

2006

Increasing Physical Activity

•You can increase your physical activity by taking

small steps to change what you do everyday.

If you normally… Then try this instead!

Park as close as possible to the store Park farther away

Let the dog out back Take the dog for a walk

Take the elevator Take the stairs

Have lunch delivered Walk to pick up lunch

Relax while the kids play Get involved in their activity

Page 14: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

How Many Calorie Am I Burning?

Activity 45 kgs 68 kgs 90 kgs

Bicycling, 4 km 160 240 312

Bicycling, 8 km 270 410 534

Jogging, 10 km 610 920 1,230

Jumping rope 30 mins 500 750 1,000

Running, 8 kms 440 660 962

Running, 17kms 850 1,280 1,664

Swimming, 25 yds/min 185 275 358

Swimming, 50 yds/min 325 500 650

Tennis singles 45 mins 265 400 535

Walking, 5 km 160 240 312

Walking, 7 km 210 320 416

Walking, 10 kms 295 440 572

•The chart shows the approximate

calories spent per hour

Page 15: WEIGHT MANAGEMENT Do it yourself Motivation and Tips
Page 16: WEIGHT MANAGEMENT Do it yourself Motivation and Tips
Page 17: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Before Beginning an Exercise Program

• Are a man older than age 40 or

a woman older than age 50

• Have had a heart attack

• Have a family history of heart-related

problems before age 55

• Have heart, lung, liver or kidney disease

• Feel pain in your chest, joints, or muscles

during physical activity

• Have high blood pressure, high cholesterol,

diabetes, arthritis, osteoporosis, or asthma

• Have had joint replacement surgery

• Smoke

• Are overweight or obese

• Tale medication to manage a chronic

condition

• Have an untreated joint or muscle

injury, or persistent symptoms after a

joint or muscle injury

• Are pregnant

• Unsure of your health status.

•You should check with your doctor before beginning an exercise program if you:

•Mayo Clinic

Page 18: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Weight Loss

The key to any successful weight loss is making

changes in your eating and physical activity

habits that you can keep for the rest of your life.

Page 19: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

MANAGING WEIGHT AND BODY

COMPOSITION

Page 20: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

BMI = Weight (kg) / (Height

(m) x Height (m))

75 / 1.75 *1.75

Page 21: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Eating for Weight Loss

Page 22: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Strategy for FOODS in a Weight

Loss Programme • It may not be what you are eating, but

how much that will make a difference.

Portion size relates to the ‘energy in’

side of the equation.

• Several supporting studies have shown that eating a broth type soup or low fat salad prior to the meal reduces calorie intake for the whole meal.

• Along with the water, the fiber in fruits and vegetables helps you feel fuller and has been shown to reduce calorie intake

Page 23: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Exercise + Dieting Calorie Deficit

• Initially (during the first 6 months) physical activity, in combination

with dieting, is an important component of weight loss.

• However, after around 6 months, physical activity will not lead to

substantially greater weight losses when combined with dieting.

• The benefit of sustained physical activity thereafter is mainly

through its role in the prevention of weight gain.

• In addition, it has a benefit in reducing cardiovascular and

diabetes risks beyond that produced by weight gain alone.

Page 24: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

2006

Goals for Weight Loss And Management

• The initial goal of weight loss therapy is to reduce body

weight by approximately 10 percent from baseline.

Once this goal is achieved, then further weight loss can be

attempted, if necessary.

• A reasonable time line for a 10 percent reduction in body

weight is 6 months.

• Experience reveals that lost weight is usually regained

unless a weight maintenance program, consisting of diet

therapy, physical activity and behavior therapy, is

continued indefinitely.

•NHLBI

Page 25: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Goals for Weight Loss And Management

• For overweight individuals with BMIs in the typical range of 27 to 35 kg/m2, a decrease

of 300 to 500 kcal/day will result in weight losses of about 300-500 gms per week.

• A 10 percent weight loss could be achieved within 6 months.

• For more severely obese individuals (BMI > 35), deficits of up to 500 to 1,000 kcal/day

will lead to weight losses of about 750gms per week.

• A 10 percent weight loss could be achieved within 6 months.

Page 26: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Without permanent change in food choices or portion

sizes, the weight is regained

This is the phenomenon called yo-yo dieting

Page 28: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

FOODS for Weight loss

• Negative Calorie foods. [email protected]

• Low fat Yoghurt or Curds/Milk

• Buttermilk

• Paneer

• Brown Bread/Chappatis

• Vegetables

• Olive oil

Page 29: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Supplements that will Help

• Multivitamin Especially VIT B COMPLEX.

• VITAMIN C and E.

• GREEN TEA and GINGER EXTRACTs

• L – Carnitine for 6 months

• AMINO ACIDS (FREE FORM not

PROTEIN)

• AVOID WHEY PROTEIN unless

prescribed to to a measured calories diet

plannning.

Page 30: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Weight Gain:

Goals for Weight

Management of Weight Lost

Page 31: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Strategy for FOODS in a Weight

Gain Programme

• Add 300-500 calories extra per day

• Diet should include complex Carbs

• Weight Training Pre and POST workout

meals are most crucial to building weight

gain via increase in muscle size and

density.

• Protein is the ultimate builder for Muslce

Tissue.

Page 32: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

FOODS for Weight Gain

• High Carbohydrates

• High Protein

• Essential Fatty Acids

• Vitamin and Mineral Supplement.

• Supplements

– Weight Gainers

– Protein Powders

– Ergogenic Aids

Page 33: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Our Lives

No time for Nutrition

No time for Workouts

No success in training thru you

Page 34: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

THE ENERGY EQUATION

• Eat 500 calories more or less/day

• Burn 500 calories more or less/day

Page 35: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

PERCENT BODY FAT GUIDES

• Excessive

– Male>25%

– Female>30%

• Essential

– Male=5%

– Female=8-12%

• Ideal

– Male=10-18%

– Female=18-22%

Page 36: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

HEALTHY MANAGEMENT OF

WEIGHT • Target appropriate weight-professionals

• Set realistic goals ½-1#/week

• Personalize your plans - food preferred

• Put it in writing

• Evaluate your progress

– Watch quick early weight loss-water

Page 37: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

WEIGHT-LOSS STRATEGIES

• Minimum of 1700-1800 calories from all

the groups to get nutrients

• Decrease high calorie favorites

• Variety of low-calorie, nutrient-dense foods

• PLENTY OF WATER

• Add exercise – lean body mass

Page 38: WEIGHT MANAGEMENT Do it yourself Motivation and Tips

Blood Tests Liver Profile

Renal Function

Vit B 12

Folic Acid

Vit D

Lipid Profile

Page 39: WEIGHT MANAGEMENT Do it yourself Motivation and Tips
Page 40: WEIGHT MANAGEMENT Do it yourself Motivation and Tips