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Fad Diets and
Weight Loss
“I’m just one stomach flu away
from my goal weight.”
-”Emily” in The Devil Wears Prada-
A Tempting Choice…
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Have you ever been “on a diet?”
Why did you choose that particular plan?
Quick results.
Drastic weight loss.
Eat “all you want.”
Flashy, slick advertising campaigns.
Lasting Results?
• Were you able to keep the weight off?
• Why or why not?
– Unrealistic or strictly limited food choices
– Too low in calories
– Too expensive
– Foods that are unappealing
– Too time-consuming
You’ve Fallen For…
The FAD DIET!
Warning Signs
“Magic” or “Miracle” foods
Rapid weight loss
No exercise
Quantities and Limitations
Specific food combinations
Strict menus
Carbohydrates…
Friend or Foe?
• Friend!!
• Carbohydrate myths:
– Appetite stimulant
– Addictive
• Carbohydrate facts:
– Whole grains provide fiber and keep you fuller
longer
– Brain uses carbohydrates as its fuel
High Protein Hype
• Promotes dehydration
• Leads to ketosis
– Altering electrolytes
– Leaching calcium from bone
– Causing fatigue, nausea, and bad breath
– Eventually harming the kidneys
• High in saturated fat, low in many vitamins
Let’s Get Real!
• Fad diets aren’t realistic to follow long-term.
• Promote a vicious circle of yo-yo weight loss
and gain.
• The healthiest way to lose weight is to
exercise and eat a variety of
healthy foods.
Balancing Scale
The key to weight loss….
Burn more calories than
you take in!
Calories
In
Calories
Out
Balancing Scale
The key to weight maintenance
Calories
Out
Weight Maintenance Tips
• Continuing to maintain a low calorie, low fat
diet while doing high levels of activity
– 78%
– 75%
– 62%
– 90%
day
eat breakfast daily
weigh themselves at least once per week
watch less than 10 hours of TV per week
exercise, on average, about 1 hour per
Think Lifestyle Change
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A sound approach for losing weight.
Set realistic and specific goals.
Then make small, gradual changes.
Practical weight loss plans aim for losing ½
to 1 pound per week.
• Don’t think of it as a temporary “diet.”
Signs of a Healthy “Diet”
• Moderate rate of weight loss: ½ to 1 pound per week
• Flexible:
– Everything in Moderation
– Provide guidelines for healthy eating anywhere
• Includes a variety of foods including whole grains, fruits,
vegetables, lean meats and low-fat dairy products.
More Goals for Good Health
• Follow portion sizes.
• Exercise regularly: 30-60 minutes, 4-6 times
per week.
• Be more physically active each day: park
farther away from the door, take the stairs,
get a pedometer.
Keep It Simple
• Well-planned, simple, and SMART lifestyle
changes are the proven approach to losing
weight & staying healthy.
• Drastic fad diets are only going to continue
the vicious circle of dieting and weight gain.