Return Exam/Diet Assignment. Tues. June 13. Vegetarian Diets. It’s coming!. Final . Exam Date: . 60 points-60 questions-cumulative. 9:30 . class Tues. . June 27 from 9:15-10:45. 11:30 . class Tues. . ID: 709064
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Today Thurs. June 8 Wt. ManagementReturn Exam/Diet AssignmentTues. June 13Vegetarian DietsIt’s coming!Final Exam Date: 60 points-60 questions-cumulative9:30 class Tues. June 27 from 9:15-10:4511:30 class Tues. June 27 from 11:30-1:00Slide2
$60 billion/year US industrySlide3
What is the most common mistake of dieters?
They go on a
Diets don’t work!Slide4
The Diet SamplerGimmicksPatches, wraps, etc.Fad DietsMagical mixes of food/
Over the counter (OTC)
Endless supply of bogus productsSlide5
No laws require diet aids be effective or identify their risks!
OTC diet aids
They require the FDA disclaimer
statements have not
been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease”.Slide6
Is it snake oil? In-class activity for participation-not gradedAlone/partnered, evaluate a weight loss website for Garcinia Cambogia, Hydroxycut, Raspberry Ketones
Coffee ExtractIdentify 3 ‘red-flags’ that the product is worthless.Slide7
, free trials, refund
promises & testimonials
: scientific jargon & label
are there objective reviews, a
tore front or PO Box?
Fact or Fake
Who authored site info?
Who paid to publish
How recent is
Is there inherent bias
Do authors cite research that
an be repeated/verified
Good News!You don’t have to go hungry to lose weightBut…are you
Success requires the hard work of habit change across your life!Slide11
Factors that help normalize ‘food intake control’ hormones
adequate sleep + regular meals with protein
Your stomach and your brain talk a lot!
The brain directs behavior to keep you fueled.Physical signalsChemical signalsRetrain yourself to eat slowly and listen to your hunger/satiety cuesSlide13
Be active every day. Build Lean Mass. Reduce
Body composition matters.A pound of muscle ‘looks and feels’ better on your body!
and 5 lbs.
Reference….1lb. fat= 3500 caloriesSlide15
It’s All About Balance!~1 lb./wk. loss =>52
(3500 calorie/week deficit)
lb./month loss =>
12 pounds/yr. (3500 cal/year deficit)
Decrease energy in ~100-150 cal/day 12 oz. soda 6 Hershey kisses 1 oz. cheese
To maintain weight calories-in must
(consumed) come from carbs, proteins, lipids and alcohol
(burned) are used to fuel your BMR, Activity and
Eat Right. Your Way. Every Day. There is no ‘One Way’ to lose/maintain weight.Slide17
National Weight Controlwww.nwcr.ws10,000 people w/ >30lb wt.
loss maintain 1
Eat more meals, but fewer calories80% eat breakfast 90% exercise 1 hr./day62% watch <10
hr. TV/wk.Always aware of food intakeAlways aware of weightSlide18
result in weight gain?
When do we store fat?
We only store fat (
e.g. gain weight
10 Tips to Sum Up
. Breakfast matters for most!3. Average ~1 hr/day exercise4. Avoid/reduce ‘added sugar’5. Be calorie aware. Log your intake.
Weigh in regularly.Slide20
6. Do not
. “Would I eat an apple?”
8. Make half your plate produce.9. Make small changes… into BIG, life-long, healthy habits.10. Patience please! There are NO safe, quick ways to lose weight!Slide21
Now… for the most difficult part….
Don’t go it
Group support improves odds of
Celebrate Your Success! Remember HEALTH can be achieved AT EVERY SIZE