Weight Reduction and Management

Healthy Decisions Educational SessionJanuary 2015

Thoughts?

Questions of Weight Management

• Are you Underweight? Normal weight? Or Overweight?

• What is your BMI (Body Mass Index)?– *BMI can be skewed if someone is very muscular and has very

low body fat for their height*

• Are you currently happy with your weight, diet, physical activity level?

Science of Weight Maintenance

• Determine your caloric needs– http://

www.mayoclinic.org/calorie-calculator/itt-20084939

• Be honest with yourself:– How much do I really weight? How tall am I really?– How much physical activity do I really do?

• To maintain weight: Calories In = Calories Out

Science of Weight Loss

• 1 pound of weight is equal to 3500 kcal • Kcals are the unit in which food calories are

expressed on a food label• In order for someone to lose 1 lbs per week, they

would need to decrease consumption by 500 kcal x 7 days

• Someone could also eat the same and increase physical activity by burning 500 kcal x 7 days

• The most used method is to decrease kcal intake (eating) and increase kcal output (physical activity)

For those who need to gain weight

• After a serious illness or lengthy hospitalization• An athlete who wants to build strength and

muscle to perform better• Individuals who have unintentionally lost

weight• Focus on Quality First, Quantity Second• Consult with your doctor on the healthiest way

to go about gaining

Current American Weight Statistics

www.cdc.gov/obesity/data/adult.html

American Statistics

• More than one-third (34.9% or 78.6 million) of U.S. adults are obese.

• Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.

• The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who are obese were $1,429 higher than those of normal weight.

American College of Sports Medicine Recommendations

• Health improvements in chronic disease risk factors can be realized with as little as 2-3% reduction in excess body weight (ACSM). This is equal to 4-6lbs lost by a 200lb person.

• To prevent weight gain 150-250 minutes of moderate exercise per week is recommended (ACSM). This is about 30-50 minutes per day for 5 days.

American College of Sports Medicine Recommendations

• More than 150 minutes of weekly moderate exercise may cause modest weight loss. (ACSM)

• For weight maintenance after weight loss, greater than 250 minutes per week can prevent moderate weight regain (ACSM).

Questions to ask Yourself

• Has my activity level changed?

• Am I eating more than usual?

• What activities appeal to me?

• How can I add more physical activity to my day/week?

Fit Family Lifestyle Month

• Talk about healthy foods, meal plan and grocery shop together.

• Spend time as a family doing physical activity, some thing as simple as an evening walk can really help you all connect after a long day.

• Reduce screen time by playing a game or having a board game night.

• Explore the local recreation centers and Y’s

In-Person Help

• There are several meetings, groups and originations that can help with weight loss– Weight Watchers*– Diabetes Prevention Program^– One-on-One Health Counseling with Healthy

Decisions– CMMC Fitness Center– St. Mary’s Weight Management and Wellness

Program

Apps and Online Trackers

Popular Apps• Lose it! • My Fitness Pal• Sparkpeople• Fooducate• Endomondo• Fitocracy• WeightWatchers App• Nike Training Club

Compatible with FitBit Device• Lose it! • My Fitness Pal• Sparkpeople

Scientific Study on Apps

• Evidence-based strategies in weight-loss mobile apps

• University of Massachusetts Medical School • Purpose: to determine how technology may

enhance weight loss behavior change strategies• Conclusion: found to have few of the behavior

change strategies included in the apps. The most common technology enhanced features were barcode scanners and social networks

Other Criticisms of Apps

• CBS News– http://www.cbsnews.com/news/do-weight-loss-

apps-really-work/

• Do weight loss apps really work? – Motivation of the participant– Accuracy of information input

Should you use an App or Online Tracker OR Attend a Weight loss Group?

• Depends on several things:– What motivates you? – Do you feel comfortable and motivated in a group talking

about everyone’s success or struggle? – Do you feel motivated by tracking your individual goals and

watching your progress on a daily basis? – Do you feel comfortable sharing this type of information

with other people in a group setting?– Do you feel comfortable utilizing and linking technology to

track your progress?

Handouts• Estimated Calorie Needs for Day by Age,

Gender, and Physical Activity Level (dietary Guidelines for Americans, 2010)

• Food Diary (CDC)• Physical Activity Diary (CDC)• Choose MyPlate (USDA)• Tips for Eating Healthy When Eating Out (USDA)• WebMD Portion Size Guide• AHA Serving Size Visual• Nutrition Label 101

Questions, Comments, or Suggestions?

Kate Foley MSHealthy Decisions Program Coordinator

207-795-2832foleyka2@cmhc.org