Eat To Lose Weight

Sacred Heart Wellness SeriesBeth McKinney, MSEd, RD, CHES

Welcome

Each session will include: Checking In Nutrition Education Monitoring Sharing

Any burning topics?

Checking in: Importance

What is important to you about losing weight?

What do you already know about yourself that is important as you move forward?

How to lose weight

Successful Weight Loss Characteristics

Food restriction Takes many months Different “diets/methods” for different

people Has to be something you can stick with

More Success Characteristics

Exercise can be part of it – typically 60 minute commitment per day

Daily weighing Food diaries Drinking less caloric beverages Eating Breakfast

Calories

Calories are important Calories come from protein, carbs, fat

Protein: 4 cals per gram Carbs: 4 cals per gram Fats: 9 cals per gram What about alcohol???

CaloriesChicken Breast, 4 oz

26 g protein

104 calories

Baked Potato, 4 oz

13 g carbohydrate

52 calories

Butter, 4 oz

92 g fat

813 calories

Vodka, 4 oz

100% alcohol

257 calories

How Many Calories?

Less than you currently consume?

Harris Benedict EquationDetermining Your Calorie Needs Women:

655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Caloriesperhour.com

Activity Factor

Sedentary : BMR x 20 percent Lightly active: BMR x 30 percent Moderately active (You exercise most days a

week.): BMR x 40 percent Very active (You exercise intensely on a daily

basis or for prolonged periods.): BMR x 50 percent

Extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Calories in Calories out Metabolism

Aging – metabolism can change

Genetics Aging – things shift around

Medical conditions, medication Thyroid, Graves Steroids, antidepressants

Energy Considerations

Monitoring

In order to change, you need to know what you are doing

monitoring = keeping track

Keeping a food record7:15 am

¾ cup Quaker instant oatmeal

3/4 cup 2% milk

2 cups coffee

10:30 am

1 banana

6 oz. Dannon peach yogurt

12:00 pm

3/4 cup macaroni and cheese

1/2 cup pretzels

1 carrot

12 oz. Water

3:00 pm

4 chocolate Kisses

16 oz. Snapple Ice Tea

5:30 pm

1 glass red wine

2 oz. Brie cheese

5 Saltines

6:30 pm

1 cup Iceburg salad

2T honey mustard dressing

1 1oz. Meatballs

1 ½ cup spaghetti

1/4 carrot

9:00 pm

1/2 bag microwave popcorn

Monitoring

Livestrong.com (daily plate) Sparkpeople.com Fitday.com Write it down

I am attaching a form

Thoughts?

Where is your thinking now? Questions?

7:15 ¾ cup Quaker instant oatmeal3/4 cup 2% milk2 cups coffee

10:30 1 banana6 oz. Dannon peach yogurt

12:00 3/4 cup macaroni and cheese1/2 cup pretzels1 carrot12 oz. Water

3:00 4 chocolate Kisses16 oz. Snapple Ice Tea

5:30 1 glass red wine2 oz. Brie cheese5 Saltines

6:30 1 cup Iceburg salad2T honey mustard dressing1 1oz. Meatballs1 ½ cup spaghetti1/4 carrot

9:00 1/2 bag microwave popcorn

Keeping a food record