Weight Management : Part 2 It’s All About Balance

Amy D. Eades PhD, RD, LD

Right to use this picture obtained from EPHEMERA, IMC

Have you ever failed at dieting?

Eat, drink and be

merry, for tomorrow

ye diet.– William Gilmore Beymer

“Diet”• Part of your lifestyle• Realistic• Daily practice• Not a practice that causes mental

and physical anguish• Includes all foods in moderation

and does not eliminate or avoid

Weight Management Programs

• You must be ready & willing• Meets your needs• Includes physical activity• Includes all food groups• Helps make permanent, realistic

changes• Recommends no more than 2 lb

weight loss/week• Emphasizes long term weight loss &

maintenance vs. short term

Expectations of Yourself

• Realistic Weight Loss– 5-10% body weight– 1-2 pounds/week

• Short term vs. Long term changes– Comes from internal changes

that affect external changes– Process

• Health vs. weight lost• Success – defined by you!

– “Weight” no more!

Weight Manipulation

• How many calories are in 1

pound of fat?• To lose a lb/wk, how many kcals

would need to be deducted per day?• 3500/7 = 500 kcal/day

Keep in Mind…..

3500 calories = 1 pound

Think of two medium hand tossed pepperoni pizzas from Dominos

Bottom Line

• Calories Count!• It is a balancing act.

Energy Balance Scenario

• Madison is consuming

1480 kcals and expending

2280 kcals per day• Is she losing or gaining weight?• How many pounds per week?

Energy Balance Scenario

• 1480-2280kcal = -800 kcals/day• 800kcal x 7 days/wk =

5600/3500kcal =

Losing 1.6#s/wk

How calories add up

• Remember, 3500kcal = 1 pound• One 20 oz Coke everyday, while not

balancing it out with other kcalories &

physical activity.• 250 X 7 days in a wk = 1,750 kcal• 1,750 cal x 52 wks/year = 91,000 kcal• 91,000 cal/ 3500 cal = 26 pounds!

Where are you

consuming most

of your calories?

B Sausage Biscuit 540 calories 36 g fatLarge OJ 220 -

S Doughnut 190 10L Whopper 760 46

Medium Fry 360 1824 oz Coke 290 -

S 2 cookies 280 1412 oz Coke 145 -

D 2 c ch. & dumplins 475 24½ c corn/butter 125 52 biscuits 250 10 16 oz sweet tea 180 -

3,815 calories 163 g fat

B Sausage Biscuit 540 kcal 36 g fatsmall OJ 110 -

L Whopper 760 46small fry 280 912 oz Coke 145 -

S 1 cookie 140 712 oz Coke 145 -

D 2 c ch. & dumplins 238 12½ c corn/spray 125 51 biscuits 125 5 20 oz Crystal Light 10 -

2408 calories 120 g fat versus

3,815 calories 163 g fat

Identifying Portion Sizes

• Pancake or waffle• Peanut butter• 3 oz of meat, poultry, fish• Small baked potato• Mashed potato• Cheese• Piece of fruit

Get This…

• A simple 100 calories a day can

make the difference in weight gain

or loss. • Where could you deduct 100

calories per day?

Where are those extra calories coming from….

Stimulus

control can

help.

Learning to Eat for:

Fact or Fiction: Which of the following does physical activity

NOT do?

• Assists with weight control• Reduce risk of cardiovascular disease

and diabetes beyond what weightreduction alone can do

• Produces more energy• Helps burn off steam and stress• Helps you beat the blues• Builds confidence

Which of these reasons do you feel most represent your barrier for not getting physical activity?

• I don’t have time to “exercise”.• I don’t like to “exercise”.• I don’t have the energy to be

more active.• It’s hard to remember to “exercise”.• Others?

The Balancing Act

Breakfast

Lunch

Dinner

+ Snacks at meetings

1800 calories

+ 30 minutes walking

(~200 kcal burned)

1600 calories

Which of these could you do in your day?

Park at the opposite end of the storefrom where you want to go

Take the stairs versus the elevator Vacuum the house more often Walk or ride bikes to classes instead

of driving Go to a bathroom on a different floor

Quotes of the Day

The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach.

-Benjamin Mays

Effective Goals are:

• Specific• Measurable• Realistic• Forgiving (less than perfect)

Which is the most effective goal?

• I am going to gauge my hunger more.• I am going to gauge my hunger at

every meal.• I am going to gauge my hunger

5 days a week at 2 meals on those days.

• I am going to exercise more.• I will walk 10 miles every day.• I will walk 30 minutes every day.• I will walk 30 minutes, 5 days a week.

Gentle Rules to Live By

• Be realistic• Be forgiving• Shake the guilt• Make health goals specific• All foods can fit into a healthy

diet with variety and moderation • Small changes add up!• Accept yourself as you are at

this moment in time

Additional Tips to Reshape Behavior

• Pan-fry or sauté foods with a non-stick spray or low-calorie buttersubstitute.

• Bake or broil • Eat high-fiber foods.• Use sugar substitutes when sweetening

foods and beverages. • Purchase low-calorie

or reduced-fat products.

Tips cont.

• Eat three to six times a day in smaller portions to keep from getting hungry.

• Use a smaller plate at mealtime to satisfy your psychological need to see a full plate.

• Eat and chew slowly. Learn to stop eating before you feel full. (It takes 15 minutes or more for the stomach to tell the brain that it is full!)

Tips cont.

• Avoid a chain reaction. Learn what social and environmental cues encourage undesired eating.

• Don’t become a slave to your scale.

Adapted from http://www.caloriecontrol.org/winweigh.html