Office Hourspre-empts info on syllabus

• M, W 8:45-9:30 S-57• W 12-12:30 SC 3103• Or make an appointment with me• Best contact is email at

wrightdiana@fhda.edu

Note!!!NO office hours

Mon. Oct 5

Why Lose Weight?

Tools for Success

Gaining from Losing

What are the advantages of weight loss?

Think. Pair. Share. (TPS)

Gains from Losing

Advantages abound!

Boost energy level Reduce health risksBuild self esteem Be more active and fitImprove mood Fit in my jeansBe a good example to friends/family

Great, but now what?

Tools for a Healthy Diet

• Set SMART goal• Build a support team– Virtual support/apps/blog– Friend/coach/classmate

• Weight loss tools– Nutrient knowledge– Realistic goal weight– Energy (calorie) needs

Tools for a Healthy Diet

• Set SMART goal• Build a support team– Virtual support/apps/blog– Friend/coach/classmate

• Weight loss tools– Nutrient knowledge– Realistic goal weight– Energy (calorie) needs

Tools for a Healthy Diet

• Set SMART goal• Build a support team– Virtual support/apps/blog– Friend/coach/classmate

• Weight loss tools– Nutrient knowledge– Realistic goal weight– Energy (calorie) needs

Tools for a Healthy Diet

• Set SMART goal• Build a support team– Virtual support/apps/blog– Friend/coach/classmate

• Weight loss tools– Nutrient knowledge– Realistic goal weight– Energy (calorie) needs

Tools for a Healthy Diet

• Set SMART goal• Build a support team– Virtual support/apps/blog– Friend/coach/classmate

• Weight loss tools– Nutrient knowledge– Realistic goal weight– Energy (calorie) needs

Tools for a Healthy Diet

• Set SMART goal• Build a support team– Virtual support/apps/blog– Friend/coach/classmate

• Weight loss tools– Nutrient knowledge– Realistic goal weight– Energy (calorie) needs

First and Foremost remember

There are no quick and safe

ways to lose weight!!!!!

Notable Nutrition Nuggets

• Energy nutrients and their caloric value– Lipid (fats/oils) 9

calories/gram – Carbs and Protein 4

calories/gram– Alcohol 7

calories/gram– Vitamins 0–Minerals 0–Water 0

Which nutrient

class is not essential

in our diet?

Notable Nutrition Nuggets

• Energy nutrients and their caloric value– Lipid (fats/oils) 9

calories/gram – Carbs and Protein 4

calories/gram– Alcohol Not essential 7

calories/gram– Vitamins 0–Minerals 0–Water 0

More Nuggets

• 1 lb. fat ~3500 calories• Negative EB is required to lose weight!!!!– calories in < calories out

• Initial goal weight 10% ≤ current weight• Max rate of weight loss advised ~2 lbs./wk.– 2 lb./wk. requires ~ 1000 calorie deficit/day– 1 lbs./wk. requires ~500 calorie deficit/day

Setting a Realistic Goal Weight

• BMI … No accounting for body composition

• Waist circumference < 40”men < 35”women

• Quick estimate• HAES…if diet/exercise good, then so

is wt.• My jeans fit…woo-hoo!• Know your goal weight

But...how many calories I should eat?

Calculating the Calorie Puzzle

• Calories ‘in’ what we eat/drink• Calories ‘out’ expended in activity• Total Calorie Need=>Physical Activity +Thermic Effect Food+BMR

Basal Metabolic Rate; 60%

Physical Activity; 30%

Thermic Effect Food; 10%

What is my calorie need based on?

Basal Metabolic Rate (BMR)

• Calories spent on basic life functions – Heart, kidney, liver, brain function

• Largest part (~2/3) of daily energy need• T.P.S. How might these factors affect

BMR?– age gender– growth body composition– starvation sleep– caffeine

Still curious ‘bout your calorie need?

• ‘Hoity toity sciency’ methods–Miff-St. Jeor or Harris-Benedict

• Let an app do the math : )– Calculates your calorie budget based on

your personal data– Lose it!, Spark People, FitDay –My Fitness Pal (MFP)

Achieving Your Calorie Goal

• Log it! Lose more! – Download MFP

• How might logging help with wt. loss?– Help ID good/bad habits– Learn about calories/nutrients– Helps you to ‘Think before you eat.’

Cheap ChiliLog it and report your findings next week

15 oz. low sodium black beans1 chopped jalapeno 2 medium chopped tomatoes10 oz. frozen cornSeasonings; cumin, cilantro, salt,oregano, chili powder, pepper,chives, etc. to taste.Top with ¼ c plain Greek yogurtHeat and Eat Makes 2 servings