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Eat To Lose Weight
Sacred Heart Wellness SeriesBeth McKinney, MSEd, RD, CHES
Welcome
Each session will include: Checking In Nutrition Education Monitoring Sharing
Any burning topics?
Checking in: Importance
What is important to you about losing weight?
What do you already know about yourself that is important as you move forward?
How to lose weight
Successful Weight Loss Characteristics
Food restriction Takes many months Different “diets/methods” for different
people Has to be something you can stick with
More Success Characteristics
Exercise can be part of it – typically 60 minute commitment per day
Daily weighing Food diaries Drinking less caloric beverages Eating Breakfast
Calories
Calories are important Calories come from protein, carbs, fat
Protein: 4 cals per gram Carbs: 4 cals per gram Fats: 9 cals per gram What about alcohol???
CaloriesChicken Breast, 4 oz
26 g protein
104 calories
Baked Potato, 4 oz
13 g carbohydrate
52 calories
Butter, 4 oz
92 g fat
813 calories
Vodka, 4 oz
100% alcohol
257 calories
How Many Calories?
Less than you currently consume?
Harris Benedict EquationDetermining Your Calorie Needs Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Caloriesperhour.com
Activity Factor
Sedentary : BMR x 20 percent Lightly active: BMR x 30 percent Moderately active (You exercise most days a
week.): BMR x 40 percent Very active (You exercise intensely on a daily
basis or for prolonged periods.): BMR x 50 percent
Extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Calories in Calories out Metabolism
Aging – metabolism can change
Genetics Aging – things shift around
Medical conditions, medication Thyroid, Graves Steroids, antidepressants
Energy Considerations
Monitoring
In order to change, you need to know what you are doing
monitoring = keeping track
Keeping a food record7:15 am
¾ cup Quaker instant oatmeal
3/4 cup 2% milk
2 cups coffee
10:30 am
1 banana
6 oz. Dannon peach yogurt
12:00 pm
3/4 cup macaroni and cheese
1/2 cup pretzels
1 carrot
12 oz. Water
3:00 pm
4 chocolate Kisses
16 oz. Snapple Ice Tea
5:30 pm
1 glass red wine
2 oz. Brie cheese
5 Saltines
6:30 pm
1 cup Iceburg salad
2T honey mustard dressing
1 1oz. Meatballs
1 ½ cup spaghetti
1/4 carrot
9:00 pm
1/2 bag microwave popcorn
Monitoring
Livestrong.com (daily plate) Sparkpeople.com Fitday.com Write it down
I am attaching a form
Thoughts?
Where is your thinking now? Questions?
7:15 ¾ cup Quaker instant oatmeal3/4 cup 2% milk2 cups coffee
10:30 1 banana6 oz. Dannon peach yogurt
12:00 3/4 cup macaroni and cheese1/2 cup pretzels1 carrot12 oz. Water
3:00 4 chocolate Kisses16 oz. Snapple Ice Tea
5:30 1 glass red wine2 oz. Brie cheese5 Saltines
6:30 1 cup Iceburg salad2T honey mustard dressing1 1oz. Meatballs1 ½ cup spaghetti1/4 carrot
9:00 1/2 bag microwave popcorn
Keeping a food record