Women and weight loss Arlene Gaw RN, MS, CCRP
Description: 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
Related Topics
Download Presentation
"Women and weight loss Arlene Gaw RN, MS, CCRP" is the property of its rightful owner. Permission is granted to download and print the materials on this website for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.
Presentation Transcript
slide1. Women and weight loss Arlene Gaw RN, MS, CCRP
Clinical Program Supervisor
The Center for Cardiac Fitness
The Miriam Hospital<br>
slide2. 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<br>
slide3. 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<br>
slide4. 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<br>
slide5. 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<br>
slide6. 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<br>
slide7. 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<br>
slide8. 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<br>
slide9. 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<br>
slide11. 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<br>
slide12. Portion Sizes<br>
slide13. More is not Necessarily Better<br>
slide14. 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<br>
slide15. Create a Calorie Deficit There is an Estimated 3500 calories in 1 pound of fat
Create a deficit of 500 calories per day to lose approximately 1 pound a week
The Goal is to average a weight loss of 0.5-1 pound per week
Average women that equates to approximately 1200-1500 calories a day<br>
slide16. Create a Calorie Deficit How can one accomplish a 500 calorie deficit?
• Increase physical activity
Increase exercise time and frequency
• Decrease food intake
• Performing both is best for long term success<br>
slide17. Eating Low Calorie, Nutrient Dense Opt for foods high in nutrients and low in calorie density
Fruits and vegetables-even the starchy
vegetables you get more
food for your calories<br>
slide18. Calorie Dense Foods Cut out servings of bread to eliminate calories
Measure fats, oils, nuts and nut butters
Oils, butter and peanut butter
have approximately 100 calories per Tablespoon
Weigh portion of meat, chicken and fish<br>
slide19. One slice of bread=100-140 calories 1/2 cup of pasta=100 calories<br>
slide20. Emotional eating and Stress management There are Internal and external triggers for eating
Identify what your triggers are
Make changes to reduce exposure to triggers
Internal: Be aware of foods that you
have trouble controlling
External: Control your environment,
avoid visual cues to eat<br>
slide21. Plan Ahead Look up what is available on the menu at a restaurant
Prepare and plan meals before it is time to eat
Plan snacks and prepare serving sizes
Develop strategies for difficult situations i.e. weddings; holidays
Learn from successes and mistakes<br>
slide22. Emotional Triggers Manage Stress and the urge to eat when you are not hungry
Go for a walk
Use relaxation techniques
Read a book
Knit, crochet, sew
Redevelop hobbies, things you enjoy
Get enough sleep<br>
slide23. Woman’s Time in Home Maintenance Archer E et al. PLOS ONE 2013;8(2): e 56620 A research study by Archer E et al. In 2013 looked at the amount of energy expenditure of women participating in home maintenance in 1965 vs 2010Â
Results: The time allocated to HM (Home Maintenance) by women ages 19-64 yrs decreased from 25.7 hours/week in 1965 to 13.3 hours/week in 2010.
HMEE (Home Maintenance Energy Expenditure) for non-employed women decreased 42% …from 6004 calories / week in 1965 to 3486 kcal/wk in 2010
Resulting in 2518 kcal/week and 360 kcal/day less calories burned
Where as employed women the numbers were 30% decrease in daily expenditure 923 kcal/week and 132 kcal/day<br>
slide24. Tools that are available at Cardiac Rehab Individual Nutrition Counselling
Meet with the Behavioral Therapist to address behavior change
6 week Weight Management Classes
Social support
Use your case manager as a
resource person<br>
slide25. In Conclusion There are health benefits associated with weight loss
Creating a calorie Deficit is needed
Portion size contributes to weight gain
Food and exercise tracking are very effective methods for weight loss
Weight loss is an individual process and varies between people
It is important to identify eating triggers<br>
Clinical Program Supervisor
The Center for Cardiac Fitness
The Miriam Hospital<br>
slide2. 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<br>
slide3. 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<br>
slide4. 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<br>
slide5. 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<br>
slide6. 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<br>
slide7. 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<br>
slide8. 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<br>
slide9. 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<br>
slide11. 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<br>
slide12. Portion Sizes<br>
slide13. More is not Necessarily Better<br>
slide14. 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<br>
slide15. Create a Calorie Deficit There is an Estimated 3500 calories in 1 pound of fat
Create a deficit of 500 calories per day to lose approximately 1 pound a week
The Goal is to average a weight loss of 0.5-1 pound per week
Average women that equates to approximately 1200-1500 calories a day<br>
slide16. Create a Calorie Deficit How can one accomplish a 500 calorie deficit?
• Increase physical activity
Increase exercise time and frequency
• Decrease food intake
• Performing both is best for long term success<br>
slide17. Eating Low Calorie, Nutrient Dense Opt for foods high in nutrients and low in calorie density
Fruits and vegetables-even the starchy
vegetables you get more
food for your calories<br>
slide18. Calorie Dense Foods Cut out servings of bread to eliminate calories
Measure fats, oils, nuts and nut butters
Oils, butter and peanut butter
have approximately 100 calories per Tablespoon
Weigh portion of meat, chicken and fish<br>
slide19. One slice of bread=100-140 calories 1/2 cup of pasta=100 calories<br>
slide20. Emotional eating and Stress management There are Internal and external triggers for eating
Identify what your triggers are
Make changes to reduce exposure to triggers
Internal: Be aware of foods that you
have trouble controlling
External: Control your environment,
avoid visual cues to eat<br>
slide21. Plan Ahead Look up what is available on the menu at a restaurant
Prepare and plan meals before it is time to eat
Plan snacks and prepare serving sizes
Develop strategies for difficult situations i.e. weddings; holidays
Learn from successes and mistakes<br>
slide22. Emotional Triggers Manage Stress and the urge to eat when you are not hungry
Go for a walk
Use relaxation techniques
Read a book
Knit, crochet, sew
Redevelop hobbies, things you enjoy
Get enough sleep<br>
slide23. Woman’s Time in Home Maintenance Archer E et al. PLOS ONE 2013;8(2): e 56620 A research study by Archer E et al. In 2013 looked at the amount of energy expenditure of women participating in home maintenance in 1965 vs 2010Â
Results: The time allocated to HM (Home Maintenance) by women ages 19-64 yrs decreased from 25.7 hours/week in 1965 to 13.3 hours/week in 2010.
HMEE (Home Maintenance Energy Expenditure) for non-employed women decreased 42% …from 6004 calories / week in 1965 to 3486 kcal/wk in 2010
Resulting in 2518 kcal/week and 360 kcal/day less calories burned
Where as employed women the numbers were 30% decrease in daily expenditure 923 kcal/week and 132 kcal/day<br>
slide24. Tools that are available at Cardiac Rehab Individual Nutrition Counselling
Meet with the Behavioral Therapist to address behavior change
6 week Weight Management Classes
Social support
Use your case manager as a
resource person<br>
slide25. In Conclusion There are health benefits associated with weight loss
Creating a calorie Deficit is needed
Portion size contributes to weight gain
Food and exercise tracking are very effective methods for weight loss
Weight loss is an individual process and varies between people
It is important to identify eating triggers<br>