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Ryan Fernando M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom
M.Sc. Clinical Biochemistry - Goa Medical College – India.
WEIGHT MANAGEMENT
Summary • How to calculate your Ideal body
weight
• How to understand fat loss and
accelerate FAT BURNING using 5
wonderful foods
• How to Eat and still lose weight
• Which Supplements which will help
you jump start your metabolism
• How to ask for a blood test and what
to do with your results
• Which exercise puts you in a secret
FAT BURNING ZONE
• Why you will put on weight and what
can you do to stay fit
HOW did I become Weight Challenged?
• Binge Eating
• Television
• Chronic Stress
• Lack of sleep
• ERRACTIC Exercise patterns
• Pregnancy
• Age
• Food
• Herdity
• Medication
• Bad Gut
Weight Management
• Weight Loss • Weight Gain
Weight
Input = Output
Food = Activity
Weight Management
• Weight Loss • Weight Gain
Food/beverages
consumed
Necessary
physiological
functions
Physical activity
(consumed)
Calories in Calories used
(expended)
Energy Balance
CDC
Weight Management
• Weight Loss • Weight Gain
FOOD> EXERCISE>SUPPLEMENTS
FOOD> EXERCISE>SUPPLEMENTS
Battling Mother Nature
Our bodies fight us to regain the lost weight
Biological and physiological mechanisms defend extra fat and try to return the
body to the weight it was
Research shows that people who have lost weight are hungrier and not just for any
food
Weight loss signals the brain that you are starving and will slow metabolism
Keep in mind that metabolic rate is linked to the amount of lean and muscle tissue you have
The only way to counter this is to exercise more
Physical Activity
• Physical activity is any bodily movement produced by skeletal muscles that results in an expenditure of energy with a range of activities such as:
– Occupational work
• Carpentry, construction, waiting tables, farming
– Household chores
• Washing floors or windows, gardening or yard work
– Leisure time activities
• Walking, skating, biking, swimming, playing Frisbee, dancing, softball, tennis, football, aerobics
2006
Increasing Physical Activity
•You can increase your physical activity by taking
small steps to change what you do everyday.
If you normally… Then try this instead!
Park as close as possible to the store Park farther away
Let the dog out back Take the dog for a walk
Take the elevator Take the stairs
Have lunch delivered Walk to pick up lunch
Relax while the kids play Get involved in their activity
How Many Calorie Am I Burning?
Activity 45 kgs 68 kgs 90 kgs
Bicycling, 4 km 160 240 312
Bicycling, 8 km 270 410 534
Jogging, 10 km 610 920 1,230
Jumping rope 30 mins 500 750 1,000
Running, 8 kms 440 660 962
Running, 17kms 850 1,280 1,664
Swimming, 25 yds/min 185 275 358
Swimming, 50 yds/min 325 500 650
Tennis singles 45 mins 265 400 535
Walking, 5 km 160 240 312
Walking, 7 km 210 320 416
Walking, 10 kms 295 440 572
•The chart shows the approximate
calories spent per hour
Before Beginning an Exercise Program
• Are a man older than age 40 or
a woman older than age 50
• Have had a heart attack
• Have a family history of heart-related
problems before age 55
• Have heart, lung, liver or kidney disease
• Feel pain in your chest, joints, or muscles
during physical activity
• Have high blood pressure, high cholesterol,
diabetes, arthritis, osteoporosis, or asthma
• Have had joint replacement surgery
• Smoke
• Are overweight or obese
• Tale medication to manage a chronic
condition
• Have an untreated joint or muscle
injury, or persistent symptoms after a
joint or muscle injury
• Are pregnant
• Unsure of your health status.
•You should check with your doctor before beginning an exercise program if you:
•Mayo Clinic
Weight Loss
The key to any successful weight loss is making
changes in your eating and physical activity
habits that you can keep for the rest of your life.
MANAGING WEIGHT AND BODY
COMPOSITION
BMI = Weight (kg) / (Height
(m) x Height (m))
75 / 1.75 *1.75
Eating for Weight Loss
Strategy for FOODS in a Weight
Loss Programme • It may not be what you are eating, but
how much that will make a difference.
Portion size relates to the ‘energy in’
side of the equation.
• Several supporting studies have shown that eating a broth type soup or low fat salad prior to the meal reduces calorie intake for the whole meal.
• Along with the water, the fiber in fruits and vegetables helps you feel fuller and has been shown to reduce calorie intake
Exercise + Dieting Calorie Deficit
• Initially (during the first 6 months) physical activity, in combination
with dieting, is an important component of weight loss.
• However, after around 6 months, physical activity will not lead to
substantially greater weight losses when combined with dieting.
• The benefit of sustained physical activity thereafter is mainly
through its role in the prevention of weight gain.
• In addition, it has a benefit in reducing cardiovascular and
diabetes risks beyond that produced by weight gain alone.
2006
Goals for Weight Loss And Management
• The initial goal of weight loss therapy is to reduce body
weight by approximately 10 percent from baseline.
Once this goal is achieved, then further weight loss can be
attempted, if necessary.
• A reasonable time line for a 10 percent reduction in body
weight is 6 months.
• Experience reveals that lost weight is usually regained
unless a weight maintenance program, consisting of diet
therapy, physical activity and behavior therapy, is
continued indefinitely.
•NHLBI
Goals for Weight Loss And Management
• For overweight individuals with BMIs in the typical range of 27 to 35 kg/m2, a decrease
of 300 to 500 kcal/day will result in weight losses of about 300-500 gms per week.
• A 10 percent weight loss could be achieved within 6 months.
• For more severely obese individuals (BMI > 35), deficits of up to 500 to 1,000 kcal/day
will lead to weight losses of about 750gms per week.
• A 10 percent weight loss could be achieved within 6 months.
Without permanent change in food choices or portion
sizes, the weight is regained
This is the phenomenon called yo-yo dieting
The Food Groups
• Starches
• Grains
• Fruits
• Vegetables
FOODS for Weight loss
• Negative Calorie foods. [email protected]
• Low fat Yoghurt or Curds/Milk
• Buttermilk
• Paneer
• Brown Bread/Chappatis
• Vegetables
• Olive oil
Supplements that will Help
• Multivitamin Especially VIT B COMPLEX.
• VITAMIN C and E.
• GREEN TEA and GINGER EXTRACTs
• L – Carnitine for 6 months
• AMINO ACIDS (FREE FORM not
PROTEIN)
• AVOID WHEY PROTEIN unless
prescribed to to a measured calories diet
plannning.
Weight Gain:
Goals for Weight
Management of Weight Lost
Strategy for FOODS in a Weight
Gain Programme
• Add 300-500 calories extra per day
• Diet should include complex Carbs
• Weight Training Pre and POST workout
meals are most crucial to building weight
gain via increase in muscle size and
density.
• Protein is the ultimate builder for Muslce
Tissue.
FOODS for Weight Gain
• High Carbohydrates
• High Protein
• Essential Fatty Acids
• Vitamin and Mineral Supplement.
• Supplements
– Weight Gainers
– Protein Powders
– Ergogenic Aids
Our Lives
No time for Nutrition
No time for Workouts
No success in training thru you
THE ENERGY EQUATION
• Eat 500 calories more or less/day
• Burn 500 calories more or less/day
PERCENT BODY FAT GUIDES
• Excessive
– Male>25%
– Female>30%
• Essential
– Male=5%
– Female=8-12%
• Ideal
– Male=10-18%
– Female=18-22%
HEALTHY MANAGEMENT OF
WEIGHT • Target appropriate weight-professionals
• Set realistic goals ½-1#/week
• Personalize your plans - food preferred
• Put it in writing
• Evaluate your progress
– Watch quick early weight loss-water
WEIGHT-LOSS STRATEGIES
• Minimum of 1700-1800 calories from all
the groups to get nutrients
• Decrease high calorie favorites
• Variety of low-calorie, nutrient-dense foods
• PLENTY OF WATER
• Add exercise – lean body mass
Blood Tests Liver Profile
Renal Function
Vit B 12
Folic Acid
Vit D
Lipid Profile