Women and weight loss Arlene Gaw RN, MS, CCRP

Transcript:Women and weight loss Arlene Gaw RN, MS, CCRP:
Women and weight loss Arlene Gaw RN, MS, CCRP Clinical Program Supervisor The Center for Cardiac Fitness The Miriam Hospital BENEFITS of Weight Loss The impact of weight loss is similar in men and women Decrease in blood glucose levels Reduction in blood pressure readings Reduction in cholesterol levels Reduce the Risk of: Type II diabetes Stroke Some types of Cancer BENEFITS of Weight Loss RESEARCH HAS SHOWN BENEFITS WITH AS LITTLE AS A 3-10% LOSS IN BODY WEIGHT So if you weigh 150 lbs. that converts to 4.5-15 lbs 180lbs= 5.4-18 lbs 220lbs= 6.6-22 lbs 250lbs= 7.5-25 lbs Weight loss is Individual The amount of weight lost per week varies and is based on: Body Weight and Size Volume of Muscle How much weight the person needs to lose Genetics Person’s Individual Metabolism Activity level Exercise Habits In Order to Lose Weight Focus on: Cutting daily calories Monitor food consumption: food diaries, phone apps Measure and weigh foods Typically we eat more that we think and exercise less Food diaries help identify where the extra calories are coming from Changing Eating Habits It is not easy People often try to change their eating habits Many do not succeed Why???? *Taken from a presentation on weight management written by Robert Hoechster RD, LDN Changing Eating Habits Eating is a Behavior Eating is a Pattern Eating is a Habit Our behaviors are reinforced Many things influence our eating behaviors What influences your eating Taken from a presentation on weight management written by Robert Hoechster RD, LDN Changing Eating Habits Know what you are changing (Acknowledge) what needs to be changed Evaluate your beliefs, ideas about food, eating and eating behaviors What are your Choices Changing Eating Habits Set your intentions Be clear and specific Focus on what you want not what you don’t want (It must be Positive language) It must be important to you Weight Loss Focus on a healthy diet of lean proteins and a variety of vegetables Limit sugar, sweets and white flour products Try new whole grains like quinoa and faro Incorporate beans and legumes Portion Sizes More is not Necessarily Better Eating Out We eat at restaurants more than we did 20 years ago Make note of a serving size Cut out breads and pasta Take at least a half of your plate to go Plan ahead Create a Calorie Deficit There is an Estimated 3500