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Why Can’t I Lose Weight?! Seminar Topics Why eating less and exercising more isn’t the only answer to weight loss The many factors that affect an efficient metabolism Understand what to do next Only one in six Americans keeps weight off long-term, and the amount they keep off averages only 5% of initial weight loss J L Kraschnewski, J Boan, J Esposito, N E Sherwood, E B Lehman, D K Kephart, C N Sciamanna. Long-term weight loss maintenance in the United States. International Journal of Obesity, 2010 Is it just a lack of self-control? NO Factors Affecting Weight Management • • • • • • • • • Energy Intake and Level of Activity Macronutrient Balance (Carbs, Fat & Protein) Nutrient Deficiencies Stress & Sleep Digestive Health Inflammation Insulin Resistance Detoxification Hormonal Balance Calories DO count Most people underestimate how much they eat by 20% • Weight and measuring food can be a great lesson in portion sizes • Account for small snacks, sweets and junk food Most people overestimate activity • Moderate exercise 3-5 days a week with a desk job is a sedentary lifestyle • Some people who exercise more become less active later in the day • Many people “treat” themselves for a good workout That cupcake has more calories than you think The TYPES of Food You Eat • The thermic effect of food – Fat: 2-5% of caloric value burned in digestion – Carbohydrate: 5-8% – Protein: 23-28% • Excess carbohydrate, excess insulin production, decreased fat utilization Digestive Health • Balance of Good and Bad Bacteria – Processed foods and excess sugars shown to feed “bad bacteria” in gut – Antibiotics and other chemicals in food supply can kill “good bacteria” in gut “People may be eating too much because their appetite is stronger due to a low-grade inflammation they have, which could be due to changes in their gut bacteria…” Andrew Gerwitz, Emory University, Time Magazine, March 2010 Digestive Health • Food Allergies & Intolerances – Immune system attacks foods that penetrate the intestinal wall and end up in the blood stream – Once immune system develops antibodies for foods, it may attack body’s own tissue • Ex. Gluten protein closely resembles thyroid protein. Those with gluten allergies may be more likely to have body attack its own thyroid gland (Thyroid disease) – Though some in medical community downplay prevalence of intolerances and allergies, no one is sure how common the issue really is “Without a clear understanding of the true extent of food allergies, the policies of governments and public health services can often be reactive rather than proactive.” The European Molecular Biology Organization, 2006 Stress & Sleep Sleep problems likely contribute to weight gain. To prevent major weight gain and obesity, sleep problems need to be taken into account. International Journal of Obesity, 2010 One night of reduced sleep subsequently increased food intake and… These experimental results, if confirmed by longterm energy balance measurements, suggest that sleep restriction could be a factor that promotes obesity. American Journal of Clinical Nutrition, 2010 Turn off the laptop or TV and go to sleep! Stress & Sleep Employees with chronic work stress have more than double the odds of the (metabolic) syndrome than those without work stress, after other risk factors are taken into account. British Medical Journal, 2005 Effects of Stress Increased epinephrine or adrenaline (body is fatigued but mind can’t shut down) Increased utilization of sugar for energy which can increase cravings for high-carbohydrate foods Increased insulin resistance which prevents body from using carbohydrates efficiently Decreased thyroid hormone conversion which can lower metabolic rate Inflammation • Chronic inflammation can have several causes – – – – – – Injury Poor diet / constantly high insulin levels Food allergies / intolerances Stress Excessive exercise High levels of visceral fat • Inflammation can increase levels of insulin resistance "The participants who improved their health status as a result of diet and – Makes blood-sugar management more exercise started out with lower baseline levels of abdominal anddifficult liver fat," Machann said. "In our study, these two factors predetermined whether or not a lifestyle intervention would be successful for a particular individual.“ Dr. Jürgen Machann, University Hospital Tübingen, Aug, 2010 • Excess carbohydrate, excess insulin production, decreased fat utilization What do I do? • Listen to your body – Pain, digestive distress, aches, colds, and just lack of optimal health are not “just part of life” • Change your diet – Get away from the “everything in moderation” mentality – some foods just should not be eaten – Try eliminating the known allergens for a month – Eat 9-11 servings of vegetables and fruit (mostly vegetables) every day – Eat plenty of high-quality, unprocessed protein – Pay attention to how much you’re actually eating, and stop eating the most convenient foods – Take a high-quality multivitamin and omega-3 fish oil …in obese individuals, multivitamin and mineral supplementation could reduce BW and fatness and improve serum lipid profiles, possibly through increased energy expenditure and fat oxidation. International Journal of Obesity, June, 2010 What do I do? • Exercise – Exercise with the intensity and frequency that best complements your lifestyle (high stress and high intensity don’t always go well together) – Use Mind/Body exercise like yoga & Pilates to reduce stress – Use exercise as a way to lose weight instead of a reason to eat more • Supplement Wisely – Core health: Multivitamin, omega-3 fish oil, vitamin D, Calcium/Magnesium, meal replacement protein powder – Digestive support: Probiotics, Glutamine – Inflammation support: Multivitamins, omega-3 fish oil, glucosamine & chondroitin – Stress / Sleep support: Relora, 5-HTP, Melatonin What do I do? • Get Tested: At Life Time or by your doctor – Blood chemistry provides the best evidence of what’s going on – Most important blood test levels to know: • Fasting Glucose – sign of blood-sugar regulation • Vitamin D – more than 50% of population is deficient and majority are below optimal levels • C-Reactive Protein – most common marker of inflammation • Cortisol/DHEA levels (stress hormones) – More condition specific available blood test panels at Life Time • • • • • • Vitality and Longevity (Anti-Aging) Energy and Metabolism Stress & Resilience (saliva) Sex Hormones Food Allergy And more… What do I do? • Keep Learning – Over 250 articles in the myLT National Weight Loss site – (http://lifetime-weightloss.com) – New articles added every week – Download and read Eat Well. Live Well. – Read other member’s success stories, participate in discussions – Regularly schedule a FitPoint Assessment or just stop by the Fitness Services Desk and talk to a Personal Trainer or Nutrition Coach – Attend seminars like these whenever possible – Read your copy of Experience Life each month when you receive it Questions?