Transcript what is healthy weight loss

WEIGHT LOSS CLINIC
Classification of Obesity
Body mass index is a mathematical ratio which is
calculated as weight(kg) / height square(m2).
With a BMI
You are Considered
Below 18.5
Underweight
18.5 to 24.9
Healthy Weight
25.0 to 29.9
Overweight
30 or higher
Obesity
Obesity Class
Obesity Class
BMI (Kg / M2)
Class 1
30.0 to 34.9
Class 2
35.0 to 39.9
Class 3
>40.0
You does not put on weight over
night, so you cannot loose it
overnight
What is my BMI
 Are you interested in knowing your BMI
and amount of calories you need.
 There are many websites that can do
calculation for u.
 Visit www.dietdoctorsmita.com
Companies launching Nano and
size of man is increasing
Oversize Big Coffin
Being Overweight / Obese substantially
raises risk of mortality from
• Hypertension causes certain cancers
• Dyslipidemia
• Type 2 Diabetes
• Coronary Heart Disease
• Strokes
• Gall bladder Disease
• Osteoarthritis
• Sleep apnea
Obesity is also associated with
 High blood pressure
 Complications of pregnancy
 Menstrual irregularities
 Hirsustism
 Stress incontinence
 Psychological disorders like depression
 Increased surgical risks
Energy Balance
What Causes Obesity
• Overweight and obesity are a result of energy
imbalance over a long period of time.
• Calorie imbalance rises when the calories consumed is
greater than calories used in the body.
• Weight gain usually involves the combination of
consuming too many calories and not expending
enough through physical activity, although weight gain
could result from one or the other.
CONCEPT OF BODY WEIGHT
IN
OUT
Carbohydrates
(50-60%)
EXERCISE
Proteins
(20-30%)
ROUTINE ACTIVITY
FATS (10-20%)
BODY WEIGHT
BMR
VITAMINS/MINERALS
(RDA)
CALORIE
CONSUMED
CALORIE
SPENT
TO GAIN WEIGHT
CALORIE CONSUMED > CALORIE BURNED
TO LOSE WEIGHT
CALORIE CONSUMED < CALORIE BURNED
TO MAINTAIN CURRENT WEIGHT
CALORIE CONSUMED = CALORIE BURNED
Strategies For Weight Loss
• Diet therapy
• Physical activity
• Life style modification
• Medications
WHAT IS HEALTHY WEIGHT LOSS ?
1. GRADUAL
2. DAILY REQUIREMENT OF VITAMINS AND
MINERALS SHOULD BE MET
3. DIET SHOULD BE BALANCED
4. PROTEIN SHOULD BE SUPPLEMENTED IN
PROPER AMOUNT
WEIGHT LOSS
The key to any successful weight
loss is making changes in your
eating and physical activity habits
that you can keep for rest of your life
TARGET
10% OF WEIGHT REDUCTION
½ KG TO 1 KG IN A WEEK
BENEFITS OF 10% WEIGHT
REDUCTION
Estimated metabolic and vascular benefits of 10% weight loss
Blood Pressure
• Fall of about 10 mm Hg in systolic and diastolic blood pressure in
hypertensive patients.
Diabetes
• Fall of up to 50% in fasting glucose for newly diagnosed patients
People at risk for diabetes, such as those with impaired glucose
tolerance
• > 30% fall in fasting or two hour insulin
• > 30% increase in insulin sensitivity
• 40-60% fall in incidence of diabetes
BENEFITS of Weight Reduction ....
Lipids
• Fall of 10% in total cholesterol
• Fall of 15% in low density lipoprotein cholesterol
• Fall of 30% in triglycerides
• Rise of 8% in high density lipoprotein cholesterol
Mortality
• 20% fall in all cause mortality
• 30% fall in deaths related to diabetes
• 40% fall in deaths related to obesity
CALORIE DEFICIT
• A calorie deficit of 500 kcal/day generally
results in approximately 1/2 Kg lost/week
• This can be achieved through dieting alone
(-500 cal/day)
• But deficit is easy to achieve through
combination of diet and exercise
EXERCISE + DIETING
• Initially (during 6months) physical activity + dieting is
an important component of weight loss
• However after around 6months, physical activity will
not lead to substantial weight losses when combined
with dieting
• The benefit of sustained physical activity thereafter is
mainly through its role in prevention of weight gain
• In addition, it has a benefit in reducing cardiovascular
and diabetes risk beyond that n produced by weight
gain alone
CALORIE
CONSUMED
CALORIE
BURNED
VS
Approximately 500
Calories
Needs Approximately 3
Hours to be Burnt
Healthy Diet Vs Exercise
How Much Physical Activity A Day
• The key is that physical activity does not have to be
vigorous in intensity in order to receive health benefits.
• Moderate physical activity such as 30min of brisk walk.
Walking five or more times a week also have health
benefits.
• Not everyone will begin with the same level either.
• Start slowly (10min walk/day) and gradually increase
the amount and duration of your activities.
Increasing Physical Activity
If u normally
Park as close as
possible to store
Let the dog out back
Take the elevator
Have lunch delivered
Then try this instead
Park farther away
Take the dog for a walk
Take the stairs
Walk to pick up lunch
Get involved in there
Relax while the kids play
activity
A Healthy Diet
• Emphasize fruits, vegetables, whole grain and fat
free or low fat milk and milk products
• Include lean meat poultry fish beans eggs and
nuts
• Is low in saturated fats, trans fat cholesterol salt
and added sugars
FOOD EXCHANGE
CONCEPT OF FOOD EXCHANGE
=
200 gm
=
120 gm
75 gm
EXCHANGE IS POSSIBLE IN SAME GROUP
CONCEPT OF FOOD EXCHANGE
=
=
swap.rawat1979
30 gm
½ bowl
25 gm
EXCHANGE IS POSSIBLE IN SAME GROUP
Calorie Density of Food Items
 Energy density is a measurement of how many calories are
contained in a single gram of a food. To calculate the
energy density, you need to divide the number of calories
in the food by the grams that the food weighs.
 For example, using the Nutrition Facts panel on a package
of frozen yogurt, we learn that a 1/2 cup serving of the
yogurt weighs 98 grams and contains 160 calories.
Dividing the calories by the weight, we find that the energy
density of the frozen yogurt serving is 1.6.
 You will be able to eat foods with lower energy densities
than high-energy-dense foods.
Energy Dense Foods (4.0 to 9.0
Calories per gm)
OIL
BUTTER
GHEE
Energy Dense Foods
(4.0 to 9.0 Calories per gm)
Kachori
Pav Bhaji
Chola Bhatura
Vada Pav
Low Energy Dense Foods
(0.6 to 1.5 Calories per gm)
Grapes
Green Peas
Rice
Very Low Energy Dense Foods
(0 to 0.6 Calories per gm)
Musk Melon
Tomato
Water Melon
Cabbage
Changes in Diet
• Quantitative Changes means amount – all food
contains calories. If you cut down on amount,
total calories decreases.
• Qualitative Changes - fat n oil are vs. dense
source of energy. 1gm gives 9 cal, so 5 gm
gives 45 cal and 10gm gives 90. So fat n oil
must be reduced in diet.
• Simple sugar also must be eliminated.
Food Portions
• You should know what portion of which food is
allowed in a day.
• Try to balance portions of all food types in your
everyday diet.
HOW A FOOD LESS IN AMOUNT
CAN BE HIGH IN CALORIE
Fats and Oils
• Fats and oils : can be in three forms.
• Visible : fat is fat which is used in frying, saute
and in cooking vegetables.
• Invisible: is the fat which is natural composition
of food like coconut, peanuts, soyabean etc
• Bakery products, Oil in dough etc are examples
in which foods look dry but contains oil.
Invisible and Visible Fats
Invisible Fats
Visible Fats
1 gm Fat = 9 KCal
Glycemic Index
Eg. Sprouts and Jalebi
Complex carbohydrates
complex carb includes starch & fibre rich food like
fruits abd veggie.
They gives v.less energy but provides bulk to the
stomach
Low fat or sugar free doesn’t mean
that they are low calorie
 Low fat food does not mean that they are low in
calorie. They may have more sugar .
 Similarly food with sugar free may be very high in fat n
oil
 It is best to view total constituents of food.
 Read food labels
Exercise Helps, But Diet Helps More
• The key to weight loss is burning more calories than you consume.
• Because 3,500 calories equals about 0.45 kilogram of fat, you need to
burn 3,500 calories more than you take in to lose 0.45 kilogram of fatty
tissue.
• So if you cut 500 calories from your typical diet each day, you'd lose
about 1 pound a week (500 calories x 7 days=3,500 calories).
• If you add 30 minutes of brisk walking to your daily routine, you could
burn about 150 more calories a day. At that rate, you'd lose about
another 0.15 kilogram a week.
• The more you walk and the quicker your pace, the more calories you'll
burn.
HOW TO READ FOOD LABEL
Nutrition Facts : Food Labels do not tell you this :
• 1 gram of fat = approximately 9 calories
• 1 gram of protein = approximately 4 calories
• 1 gram of carbohydrate = approximately 4 calories
• 4 grams of sugar = 1 teaspoon of sugar
Watch out for Statements like these
on Packages
• NATURAL FRUIT FLAVORS, with Real Fruit Juice
• ALL NATURAL INGREDIENTS
• NO ARTIFICIAL PRESERVATIVES
• 100% NATURAL
• REAL FRUIT
• NO PRESERVATIVES
• NO ARTIFICIAL INGREDIENTS
HOW TO READ FOOD LABEL
Serving Size : The serving size is usually less
than most people eat. If you eat 2 servings,
make sure you double the calories and all of
the daily values. When comparing foods, make
sure the serving sizes are the same.
Fat : This lists the total amount of fat in
one serving. Try to limit the amount of
saturated fat and trans fat you eat.
Cholesterol : Try to eat less than 300 mg
each day.
Sodium : Try to eat less than 2400 mg of
sodium (salt ) each day.
Carbohydrates : These help give you energy .
They are found in bread, pasta, potatoes, fruits,
and vegetables. Good sources of fiber include
fruits, vegetables, whole grains, peas, and
beans. Try to eat 20 to 35 g of fiber per day.
Protein : Protein helps build muscle. It is
found in meat, nuts, eggs, fish, and dry beans.
Try to eat lean cuts of meat.
Calories : A calorie is a measure of
energy use. Also listed in the number of
calories from fat. The general rule is that
no more than 30% of your calories should
come from fat.
% Daily Value : This shows how much of
the recommended amounts of these
nutrients are in one serving (based on a
2,000 calorie diet). These percentages
make it easy to compare one brand with
another. Just make sure the serving size
is the same. The goal is to eat no more
than 100% of each nutrient each day.
Vitamins and Minerals : This shows you
how much of the recommended amount of
the certain vitamins and minerals are in
the food. Your goal is to reach 100% for
each vitamin and mineral every day.
Recommended Amounts : Here you can
see the recommended daily amount for
each nutrient for 2 calorie levels : a 2,000
calorie and a 2,500 calorie daily diet. Your
recommended daily calories may be
higher or lower, depending on your age,
gender and how active you are. However,
notice that the recommended amount of
sodium and cholesterol are the same no
matter how many calories you eat a day.
Thumb motives
1. BE REALISTIC
make small changes over time in what you eat and the lavel of activity you
do. after all, small steps work better than giant leaps.
2. BE ADVENTUROUS
expand your tastes to enjoy variety of foods.
3. BE FLEXIBLE
go ahead and balance what you eat and the physical activity you do over
several days. no need to worry about just one meal or one day.
4. BE SENIBLE
njoy all foods, just dont overdo it.
5. BE ACTIVE
walk the dog, dont jus watch the dog walk.
make healthy choices that fit your lifestyle so you can do the things you want to
do.
--
CALORIES ARE
SPENT IN
KITCHEN, NOT
IN GYM
SO, EAT HEALTHY,
THINK HEALTHY
AND
LIVE HEALTHY