Transcript Safe Maintainable Weight Loss

The Whys and Hows of Safe,
Maintable Weight Loss
Anne Marie Schoerner McGee
MA, RD, LD, CDE
What is a “safe” weight loss program?
 Information on weight loss can be VERY
confusing.
 Books, internet sites, pills, potions and
other products claim to provide the
secret to FAST weight loss.
What is a “safe” weight loss program?
 Choose Wisely:
 A weight loss program should not compromise
health.
 Any program that promises fast, “miracle” or “too
good to believe” results is probably just that.
 The principles for weight loss look VERY
SIMILAR to the principles for healthy eating, the
budget is simply smaller.
 Let’s take a look:
Eating for Good Health AND Weight
Achievement
QUANTITY
QUALITY
The AMOUNT you eat,
even of healthy items, can
make a difference in the
amount of weight you
will lose
The TYPES of food can make
a big difference in how you
feel (such as energy levels
and fullness/hunger) and
your health when you are
eating for weight loss
QUANITY
What Do Calories Have to Do With Weight Loss?
– The amount you
eat should be a
little less than the
amount your body
needs
– The amount you
“spend” through
additional activity
should be a little
more than you eat.
QUALITY
Here’s another example…
 The calories in food can be accompanied by a lot of
nutrients or few nutrients. The more nutrients, the
better the quality.
 For example, a soda and a baked potato have about the
same number of calories – but in the potato you get
fiber, vitamins, minerals, and in the soda you just get
sugar.
 Dietitians called this bang-for-your-buck concept
“nutrient density.”
Sugar
One orange = 15g sugar
15 jelly beans = 15g sugar
How Can I Tell If I’m Eating the Right
Quantity and Quality for Weight Loss?
 There are lots of ways you can track the quantity of the foods
you’re eating.
 The Plate Planner
 Counting Calories
 An on-line tracker
First, the Plate Planner
Fruit
Dairy
Lean Proteins
 skinless chicken and turkey breast
 wild game: buffalo, elk, venison
 most fish: flounder, cod, haddock, halibut, trout, tuna canned in






water, salmon, herring, sardines *choose wild over farmed•
most shellfish: clams, crabs, lobster, scallops, shrimp
cheese with less than 3 g of fat per ounce
1/4 cup reduced-fat or nonfat cottage cheese
whole egg• 2 egg whites or 1/4 cup egg substitute
1⁄2 cup light tofu
6 oz reduced-fat or nonfat plain Greek yogurt
1⁄2 cup most beans/legumes: edamame, beans (all varieties),
lentils *higher carb value
Vegetables
Healthy Fats
 1 tsp oil: flaxseed*, olive, canola, peanut
 2 tbsp avocado
 11⁄2 tsp nut butters: almond, cashew, peanut (no
hydrogenated oil)
 6 almonds or cashews • 2 Brazil nuts • 5 hazelnuts • 3
macadamia nuts• 6 mixed nuts• 10 peanuts • 4 pecan halves •
16 pistachios• 1 tbsp pine nuts • 4 English walnut halves*
 1 tbsp flaxseed* • 1 tbsp pumpkin or sesame seeds
 8 large black olives • 10 large, stuffed green olives *high in
omega-3s
How Will the Plate Give Me the Right
Quantity?
 By filling your plate with 50% fruits and vegetables you will
have a high volume of food with less calories.
 Remember, you are trying to get the right amount of calories
for weight loss, but not sacrifice nutrition.
 The best way to do this is fill ½ of your plate with nonstarchy vegetables.
How Will the Plate Give Me the Right
Quality?
 By filling your plate with
50% fresh or frozen
vegetables you will have
lots of nutrient-dense
foods.
 By making the best
choices from the grains,
proteins,fruits dairy, and
healthy fats you can add to
that great quality.
Are There Any Foods I Should Avoid
When Trying to Lose Weight?
 Completely avoiding a big category of foods (like
carbohydrates or fats) can lead to lack of variety, inadequate
nutrition, and/or feelings of deprivation.
 Instead try to reduce or limit unhealthy foods that can sabotage
weight loss and good health.
What are the unhealthy foods?
Limit Unhealthy Fats and Carbohydrates?
Foods High in Unhealthy Fats
Foods High in Unhealthy Carbohydrates

Fatty cuts of meat, including meat drippings

Sodas and fruit drinks

Bacon, sausage, and processed meats


Duck, chicken, or turkey with skin, (ground
turkey that includes the skin)

Butter

Cream, half-and-half, and whole-milk dairy
products, such as cheese, ice cream, and sour
cream
Processed refined grain foods, like white rice,
white flour, and things made with them
 Many breakfast cereals and bars, breads,
muffins, crackers, macaroni, snack foods,
“low-fat” dessert products

Candy, cakes, cookies and other sweet bakery
products.

Fat or oil that is hard or in stick form, lard, and
shortening (check for “trans-fat in the
ingredients)

GOOD RULE OF THUMB – these foods should
provide at least 3g of fiber (more is even better)
per serving.

Palm oil, palm kernel oil, and cocoa butter

Processed grain products, such as cookies, cakes,
muffins, and pastries
Limit Unhealthy Fats and Carbohydrates?
Foods High in Unhealthy Fats
Foods High in Unhealthy Carbohydrates

Fatty cuts of meat, including meat drippings

Sodas and fruit drinks

Bacon, sausage, and processed meats


Duck, chicken, or turkey with skin, (ground
turkey that includes the skin)

Butter

Cream, half-and-half, and whole-milk dairy
products, such as cheese, ice cream, and sour
cream
Processed refined grain foods, like white rice,
white flour, and things made with them
 Many breakfast cereals and bars, breads,
muffins, crackers, macaroni, snack foods,
“low-fat” dessert products

Candy, cakes, cookies and other sweet bakery
products.

Fat or oil that is hard or in stick form, lard, and
shortening (check for “trans-fat in the
ingredients)

GOOD RULE OF THUMB – these foods should
provide at least 3g of fiber (more is even better)
per serving.

Palm oil, palm kernel oil, and cocoa butter

Processed grain products, such as cookies, cakes,
muffins, and pastries
Limit Unhealthy Fats and Carbohydrates?
Foods High in Unhealthy Fats
Foods High in Unhealthy Carbohydrates

Fatty cuts of meat, including meat drippings

Sodas and fruit drinks

Bacon, sausage, and processed meats


Duck, chicken, or turkey with skin, (ground
turkey that includes the skin)

Butter

Cream, half-and-half, and whole-milk dairy
products, such as cheese, ice cream, and sour
cream
Processed refined grain foods, like white rice,
white flour, and things made with them
 Many breakfast cereals and bars, breads,
muffins, crackers, macaroni, snack foods,
“low-fat” dessert products

Candy, cakes, cookies and other sweet bakery
products.

Fat or oil that is hard or in stick form, lard, and
shortening (check for “trans-fat in the
ingredients)

GOOD RULE OF THUMB – these foods should
provide at least 3g of fiber (more is even better)
per serving.

Palm oil, palm kernel oil, and cocoa butter

Processed grain products, such as cookies, cakes,
muffins, and pastries
If I Don’t Use the Plate Planner,
How Can I Eat for Weight Loss?
 Create balance with your meal timing and content
 You can log your food (a food diary) and calculate the total
calories from food labels.
 Calorie needs depend on gender, age, weight, and activity
level.
 We all need a different amount of calories.
Balance
 Timing of meals matters
 Eat breakfast
 Eat something small every 4 hours
 Balance protein and carbs at meals and snacks
 Carbohydrates digest within 0-2 hours
 Protein digests within 4-6 hours
 Fat digests within10-12 hours
 Don’t skip meals
On-line Trackers
 Many trackers are now interactive with Android, Blackberry, and iPhone
technologies.
 While new technologies are coming out daily, here are a few versions
(many of which allow you to track activity as well) that have been wellreviewed.
 Sparkpeople.com
 Loseit.com
 Myfitnesspal.com
 Calorieking
 Fooducate
How many calories do you need?
 A GENERAL guideline to use for calories to lose weight:
 Women: 1,200-1,600 calories per day
 Men: 1,800-2,400 calories per day
How do I lose a pound?
 There are 3500 calories in a pound of fat.
 To lose about 1/2 – 1 pound per week,
subtract 500 calories per day from your
daily calorie needs.
 i.e. 1,500 for women and 2,000 for men
Serving Size
 Always start by checking
the serving size on the label
 Is this the serving size you
will be eating?
• How many servings are
in the package?
Calories
 Calories (Kcal) provide a measure of how much energy you
consume from a serving of this food.
 Remember:
based on the
stated on
label.
Calories are
serving size
the
Fat
Fat
 Total Fat per serving:
 Saturated Fat
 Trans Fat
 Monounsaturated Fat
 Polyunsaturated Fat
Carbohydrates
Carbohydrates
 Carbohydrates provide a
variety of healthy nutrients
that the body needs to
survive.
 Carbohydrate counting:
 1 serving = 15 grams of
carbohydrate
 Women: 30-45g per meal
 Total Carbohydrates per
serving:
 Dietary Fiber
 Sugars
 Sugar Alcohols
 Men: 45-60g per meal
 Snacks: 15-30g per snack
Protein
Protein
 Food labels show how
many grams of protein
each serving provides.
 1oz = 7grams
Protein Requirements
 Average requirement is .8g/kg of body weight
 Example:
 John Smith weighs 170 pounds
 170 pounds/2.2= 77kg
 77kg X .8g = 61.6 grams of protein per day
Ingredient List
 Amount
 In order from highest to
least concentration
 Vitamins & Minerals
 Separate section below
“ingredients”
 Allergy Info
 Found in bold at the
bottom of the list
Meal Timing Myths
• Skipping meals can cause overeating at other
times during the day.
• It may slow down your metabolism
• It can cause blood sugar lows which can
increase cravings
Skipping meals
will help me
lose weight.
Carbohydrate Myths
• Quality vs quantity
• Whole grains are more nutritious but do
have carbs so serving size matters.
• Portion control is key even if they are high
quality whole grains
Wholegrain
pasta and
brown rice are
low carb.
Meal Timing Myths
• It’s true that you may be more hungry when
you eat breakfast. This means your
metabolism is revved up for the day.
• Try adding a little protein to breakfast to
keep you more satisfied.
I skip breakfast
because it makes me
more hungry, and
it’s better if I don’t
eat the extra
calories.
Carbohydrate Myths
• Always check total carbohydrates
• There are other sources of carbs
• Sugar free may contain sugar alcohols
• Excess sugar alcohols can cause GI distress,
bloating and gassiness
Sugar free
foods are carb
free.
Meal Timing Myths
Eating after 6pm or
snacking during the
day will make me
gain weight.
• Having healthy snacks through out the day and in the
evening is ok as long as it doesn’t cause you to
exceed your recommended daily caloric intake.
• Examples of healthy snacks:
• Apple with 12 almonds
• 5 whole grain crackers with string cheese
Meal Timing Myths
• A meal plan is a good tool to offer
direction initially, but learning how to
make healthier choices will help you more
in the long run.
• Think of this: “teaching a man to fish feeds
him for a life time.. but giving him one just
feeds him for that meal.”
I can only
lose weight
if I follow a
strict meal
plan.
A Few More Helpful Tips
 Keep a food log
 Drink water- don’t consume your calories through drinks
 Add extra activity into your daily life (take the stairs, park farther
away, etc.)
 Try to surround yourself with positive people who are supportive of
your goals.
Making Changes
 Weight loss is not easy, but there are ways to make it
seem easier and more maintainable:
1. Take small steps; don’t try to change everything at
once.
2. Take the steps that will make the biggest difference.
3. Be patient.
4. Try to avoid “all-or-nothing” thinking.
THANK YOU
 If you fail to plan you have planned to fail!
 If you want something to change to have to make changes!