The Women’s Weight Loss Workshop

Class #1!

Throughout The Workshop!

•  Approaching weight loss with a detailed, personalized style!

•  12 classes!

•  Tuesdays and Thursdays at 6pm Pacific time for about 1-2 hours, depending on Q&A time!

What We’re Learning Today!

•  Top 10 reasons women aren’t losing weight!

•  Which are affecting you!

•  What to do about them!

•  Your assignment !

•  Q&A!

Who I Am!•  Neely Quinn, Certified Integrative Clinical Nutrition

Therapist!

•  neelyquinn.com, paleoplan.com (formerly)!

•  Host of Women’s Weight Loss Solution !

•  Author of Complete Idiot’s Guide to Eating Paleo!

•  Formerly overweight and very sick!

That’s Me !

Rock Climbing Vagabond!

  I’m a rock climber !  Married to a rock climber!

  Live all over the world!  Currently in Las Vegas!

  Love my life :)!

A Little More About Me!•  Sugar addict - intense, uncontrollable cravings!

•  Binge eater - ate way more than I even wanted!

•  Overweight - uncomfortable in clothes!

•  Low confidence in my body and no muscle tone!

•  Sick!

I Tried Everything!•  Running, climbing, yoga, and biking incessantly!

•  Tried skipping meals, and even dabbled with anorexia!

•  Vegetarian, raw foods, vegan, ketogenic, intermittent fasting, gluten free, normal Paleo, etc.!

But It Didn’t Work!•  35 pounds overweight at one point.!

•  Digestion was terrible and painful!

•  Yeast infections all the time!

•  Acne, eczema that kept me up at night!

•  Depression and low self esteem!

•  Always injured - joints always inflamed!

Turning Point!

•  Learned about supplements from health food store!

•  Went to school for nutrition for 4 years and studied Eastern, Western, holistic health.!

•  Studied more on my own, experimented on myself, read everything!

My Success!•  Finally after years of searching, studying, blood

tests, and lots of trial and error, I figured it out.!

•  Went from 5’0” 135 lbs to a consistent 97-100 lbs, gained muscle and confidence.!

•  I don’t have to work out all the time to keep it off. !

•  Digestion, skin, depression, joint pain, yeast infections, menstrual cycle all improved greatly.!

You’re Not Alone!•  of 22 industrialized countries, the U.S. has the

highest obesity statistics!

•  2/3 of Americans over age 20 are overweight!

•  nearly 1/3 of Americans over age 20 are obese!

Are You Overweight?!•  BMI is good general measure of underweight/

normal/overweight/obese/morbidly obese!

•  Go to www.bmi-calculator.net right now !

•  We can trick ourselves into thinking we’re bigger or smaller than we actually are (I did). Good info.!

10 Reasons Women Don’t Lose Weight!

  Processed Foods!

  Macronutrient Ratio!

  Food Sensitivities!

  Exercise!

  Sleep!

  Stress!

  Caffeine!

  Water!

  Emotions!

  Calories!

Processed Foodsaka Junk Foods!

Processing Not Necessarily Bad…!

•  Fermentation!

•  Butchering!

•  Smoking!

•  Cooking!

The Bad Kind of Processing!•  Hydrogenation (oils) - trans fats!

•  Bleaching (flours, sugar, salt)!

•  Highly heated (oils, dairy)!

•  Deodorizing (oils)!

•  Enriched (flours, dairy)!

•  Preservatives and other chemicals!

The Problems!•  Makes you FAT!

•  Chemically formulated to make you want more!

•  Empty calories (just sugar or bad fats with no nutrition)!

•  Chemical cocktail!

•  Fast food is just so cheap and easy…!

The Answer!

•  Buy foods around the perimeter of the grocery store!

•  Don’t eat fast food !

•  No junk food in house (candy, popcorn, chips, etc)!

•  Only eat ingredients you recognize!

Macronutrient Ratios

The Macronutrients!

•  Fat, Carbs, Protein!

•  Good starting point is:!

  25% Protein!

  25% Carbohydrates!

  50% Fat!

Carbs!

•  Flours, fruits, veggies, sugar, beans!

•  Also in nuts, avocados, too much protein can turn into glucose!

•  Too many unused carbs will make you gain weight!

•  Cause metabolic problems - diabetes, pre-diabetes!

How Many Carbs?!

•  Good starting point is about 100g per day!

•  See how you feel on that!

•  If not losing weight, cut it down!

•  If not enough energy, increase!

Carbs You Should Eat!

•  Veggies!

•  Tapioca and other healthy flours!

•  Fruits!

•  Nuts!

•  Natural sweeteners (raw honey, grade b maple, etc)!

Protein!

•  Meat, eggs, fish, seafood, organ meats, dairy!

•  Also in nuts, grains, beans!

•  Try for 80-100% of your lean mass in grams of protein (170lbs, 30% BF, 119lbs lean, 95-119g)!

•  Try for 70-100 grams protein a day (100g is 25% of 1500 cal day)!

Why Protein?!•  Helps build muscle, builds bones!

•  Creates DNA, cell messaging, immune system, enzymes, cartilage, connective tissue, etc!

•  Helps heal your body from all kinds of damage!

•  Keeps you full and satisfied!

•  Wards off sugar cravings!

Fat!•  No hydrogenated fats or “vegetable oils”!

•  Healthy fats:!

  Coconut oil/milk/butter!

  Lard/tallow from pastured animals!

  Olive oil!

  Olives, Avocados, Nuts!

Why Fat?!

•  Creates hormones, skin, brain, every cell in your body.!

•  Keeps you full and gives you energy.!

•  Evens out blood sugar (so does protein).!

•  Medium chain fatty acids (coconut oil) can used like glucose and help burn fat.!

Good Ratio!

•  Starting Point is:!

  25% Carbs (94g on 1500 cal diet)!

  25% Protein but never more than 35%! (94g)!

  50% Fat (83g) (5 tbs oil)!

What’s Your Ratio?!

•  Go to myfitnesspal.com, nutritiondata.com !

•  7 Day Diet Log !

•  Figure out where you can tweak things!

Food Sensitivities

What Are Food Sensitivities?!•  An immune response to a certain food!

•  Causes symptoms of all kinds!

•  Different from an “allergy” or an “intolerance”!

•  Some experts think that up to 80% of US pop !

Common Symptoms!•  Low Energy!

•  Depression/Anxiety!

•  Autoimmunity!

•  Joint Pain!

•  Weight gain/edema!

•  Digestive Problems!

•  Headaches/Migraines!

•  Skin problems!

Common Foods!•  Gluten!

•  All grains (including corn)!

•  Dairy!

•  Soy!

•  All legumes!

•  Nuts/Seeds!

•  Sugar!

Can Be Anything!•  Beef or any meat!

•  Tapioca!

•  Coffee!

•  Tomatoes!

•  Strawberries!

•  Anything!

How To Know!•  Food Sensitivities Testing!

•  Cyrex, LEAP (leapnow.com)!

•  Elimination Diet !

Exercise

80% of Weight Loss Is Diet!

•  You don’t have to run yourself ragged to lose weight (I know).!

•  Exercising too much can make you gain weight!

•  Or make you plateau!

•  Running and other enduro sports can be stressful!

•  Running makes a lot of people hungry!

•  Can make you retain water!

The Problems!

Cortisol Problems!•  When you exercise too much or do the wrong kind

(running incessantly), your body secretes cortisol!

•  Can lead to belly fat, lowered immunity, adrenal burnout!

•  And a lowered ability to lose fat in general!

What To Do Instead!•  Lift heavy things, sprint, do 10-20 minute circuits!

•  Do it for a short amount of time!

•  Do it a few times a week!

•  Only do it as much as your schedule realistically allows!

Benefits!

•  High intensity (sweating, breathing hard) for short bursts, doesn’t make you secrete cortisol as much!

•  Helps you burn fat even after the workout is over!

•  Builds muscle tone and makes you stronger!

•  Stronger bodies use calories, carbs, fat, and protein more efficiently - higher metabolism.!

When I stopped killing myself with exercise, I started losing weight. It

happens with my clients all the time. !

Sleep

Get Some Sleep!!•  We’re congratulated for our ability to sleep little, but we need

those 8 hours!

•  Cortisol increases with too little sleep !

•  Insulin sensitivity decreases with too little sleep -> type 2 diabetes, obesity!

•  Interleukin-6 (pro-inflammatory) increases with too little sleep!

•  Appetite hormones unbalanced with too little sleep -> hungry!

•  Get 8 hours or more!!

Stress

Don’t Stress!

•  Too much bad stress causes belly fat!!

•  That darn cortisol again!

•  Stress eating!

•  Prioritize not being super stressed out all the time (change budget, change job, get support, etc.)!

Caffeine

What The Research Says!•  I don’t care what the research says on this one ;)!

•  Caffeine is a drug and it’s overused and abused!

•  If you’re dependent on it to get through your day…!

What It Could Be Doing !•  Destroying your sleep -> cortisol!

•  Making you anxious -> cortisol!

•  Decreasing your energy levels!

•  Making you crave sugar -> cortisol, thyroid, etc!

Any Source of Caffeine!•  Not just coffee!

•  Green tea, black tea, white tea!

•  Unsweet tea from McDonald’s!

•  Sodas with caffeine!

•  Sports drinks/gels with caffeine!

•  Kombucha!

•  Decaf coffee or tea!

What To Do!

•  Find out if caffeine is affecting your health and weight!

•  Stop drinking it for a month (wean yourself or go cold turkey)!

•  See how you feel.!

Water

Why Water Matters!

•  Studies have shown that drinking water increases weight loss.!

•  Sub out for sugary drinks (one Coke is 140 cal and 40g sugar)!

•  Often hunger is just thirst!

•  Up to 75% of Americans may be dehydrated!

How Much Water!

•  The Institute of Medicine says adequate intake (AI) for men is roughly 13 cups (3 liters) a day. !

•  The AI for women is about 9 cups (2.2 liters) a day.!

•  8 glasses a day is about 1.9 liters, so not far off!

•  Drinking only at meal times is not enough!!

Get A Bottle!

•  Carry a Klean Kanteen around with you with filtered water in it.!

•  Keep track.!

Emotions

What You Bring To The Table!

•  How do each of these things affect your relationship with food?!

•  Relationship with people !

•  Your sexuality!

•  Relationship with work!

•  Relationship with money!

•  Belief in a higher power or religion or spirituality or not? !

•  Your past and your upbringing?!

Stress Influences!

•  All of those things on last slide could cause a stress response!

•  Equals more cortisol, more insulin, fewer enzymes!

What To Do!•  Deep breathing before, during, after a meal!

•  6-10 long, deep breaths!

•  Positive self talk (I can stop eating this whenever I want to, etc.)!

•  Check in throughout your meal - are you still hungry?!

•  Lots more to come on this in later classes!

Calories

It Was Part of My Answer!•  Counting calories was the only thing that finally got

me to lose those last 5-10 pounds!

•  Most of us don’t know how much food we’re really eating!

•  MyFitnessPal - with a grain of salt!

Not Forever and Not First!•  You don’t have to count calories forever!

•  Don’t do this until you’ve tried everything else!

Counting calories can work when nothing else

does. !

What To Do Now!•  Which of these things resonates with you?!

•  What can you do to experiment with them?!

Assignment #1!

•  Choose one or two of the 10 concepts and make a change.!

•  At least make a plan for how you’ll change!

•  By next class!

10 Reasons Women Don’t Lose Weight!

  Processed Foods!

  Macronutrient Ratio!

  Food Sensitivities!

  Exercise!

  Sleep!

  Stress!

  Caffeine!

  Water!

  Emotions!

  Calories!

Next Class!•  We’ll talk about:!

•  Proper carb intake for YOU and your activity level!

•  Becoming an efficient fat burner so your energy stays even and you lose fat!

•  Ketosis?!

•  What’s too much protein?!

•  How to eat this way on a budget!