Practice Jen Day PhD RD CPT Defensive Approach to Weight Loss CUT CALORIES Weight maintenance calories in calories out Weight loss Calories in lt calories out Must be the best way to lose weight right ID: 731946
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Slide1
Misconceptions and Correct
PracticeJen Day PhD, RD, CPTSlide2
Defensive Approach to Weight Loss
“CUT CALORIES”
Weight maintenance:
calories in = calories out
Weight loss:Calories in < calories outMust be the best way to lose weight, right?WHY NOT?Most weight loss programs focus on:low calorie diets ORReduction/elimination of carbs or another major food groupSlide3
Danger of low calorie diets
What is the weight that is being lost?
Fat? Muscle? Water weight?
U
sually all three in low calorie dietsWhy would it be bad to lose all three?Is this sustainable?Slide4
How do low calorie diets alter metabolism?
SLOW IT DOWN
Basal metabolic rate (BMR) or your
metabolism
is directly tied to how much lean body mass (LBM) an individual hasBig part of this is skeletal muscleSkeletal muscle is highly metabolically activeBig calorie burnerSlide5
Drop calories too low, lose LBM,
slow down metabolism
Can’t rely solely on the weight on the scale
Important to have body composition assessedSlide6
How do low calorie diets alter metabolism?
Example:
“Jan” starts a low calorie diet with 100 pounds LBM
BMR is 1500 calories
After a low calorie diet , Jan lost 32 pounds really fast!20 pounds fat and 12 pounds LBM LBM was 100 pounds, now it is 88 poundsLooks good on the scale!Due to muscle loss, BMR dropped to 1200 caloriesWhen go off diet and eat more than 1200 calories the body is going to store itSlide7
Danger of low carbohydrate diets
People lose weight quickly on these diets
Dropping muscle and water weight
SLOWS metabolism
Easy to gain weight backPuts you in a state of ketosisNot sustainable Really low in grains and fruitsFiber/antioxidants, vitamins and mineralsIncreases acidity in the bodyBrain and muscle require glucose -> best from carbohydrateSlide8
Trending Diets
Most popular diets:
Low calorie
(<
1200 kcals per day)Low carbohydrate/Keto diet/paleoMedifastWhole 30After discussing the defensive route to weight loss, what would be the pitfalls of these diets?Slide9
Proactive Approach
RAMP UP YOUR METABOLISM
Eat
every 2-3 hours
Protein with every snack and mealResistance TrainingCardioSlower weight loss typically via this methodWHY?Slide10
Eating to Increase Metabolism
Common scenario
“Jan” is trying to drop a few pounds
She
skips breakfast and has a salad for lunchfeels like she is being very “healthy” for the dayTrying to limit their caloriesUpon returning home after work, Jan is starving and overeatsThe body has been in a state of starvation all dayStores the excess calories as fat to survive the next day of starvationSlide11
Eating to increase Metabolism
Ate breakfast
-> felt more hungry the next few hours?
That is your metabolism
WORKINGIf you feel yourself getting less hungry throughout the day -> metabolism is SLOWING DOWNBy eating regularly, the body knows it will receive the calories it requires -> doesn’t hang on and store calories to survive the next dayEasier to lose weightSlide12
Eating to increase metabolism
The more often you eat, the more calories it costs the body to digest the food
Thermic effect of food
Regulates blood sugar
Avoid lows -> cravingsAvoid peaks -> excess blood sugar is stored as fatSlide13
Eating to increase metabolism
Pair protein with carbohydrates
Shuts down appetite and promotes feeling of fullness
Protein
has a higher thermic effect of food35/45/20Slide14
Resistance Training to Increase Metabolism
LBM is directly tied to BMR
Increase muscle
–> increase
metabolism2 day calorie burnSlight calorie deficit + 2 day burn and muscle building = increased metabolism and fat loseSlide15
Cardio Training to Burn Fat
Karvonen Method for target HR zoneSlide16
Weight Loss Wrap Up
Offensive approachMaintaining or increasing LBM
Slight calorie deficit
Eating every 2-3 hours
Protein paired with carbohydratesResistance trainingCardio in HR zoneWhy avoid defensive approach?Slide17
Questions to ask:
Can I do this for the rest of my life?
Am I being defensive in my weight loss
or offensive?
Is this realistic?Real food from local grocery storeWorkouts that can fit in everyday lifeDo I feel better or worse?Ramp up metabolism or slow it down?Slide18
Benefits of 5-10
Misconception that a “lot” of weight needs to be lost for health benefitsDeters people from starting a weight loss program
Losing 5-10% can greatly improve overall quality of healthSlide19
Benefits of 5-10% weight loss
Increases “good” HDL cholesterol
I
ncrease by up to 5 points,
lowers the risk of developing heart diseaseLowers Bblood pressureDecrease triglycerides by 40/50 mg/dlSubstantial dropDrop even further when paired with exerciseSlide20
Benefits of 5-10% weight loss
Fat cells, especially abdominal fat produce substances that cause inflammation in blood vesselsLead to clots
10% weight loss -> substantial drop in inflammatory substances circulatingSlide21
Benefits of 5-10% weight loss
Lower A1C
Increases insulin sensitivity
change diabetic diagnosis
Improve sleep apneaWeaned from CPAPSlide22