Weight Loss 101The Calorie War

90 lbs. ago…

12/28/07 – Wedding

12/27/07 – Wedding Rehearsal

Overview

Weight loss is about CALORIES IN vs. CALORIES OUT

• The Science of Weight Loss

• Exercise

• Nutrition Tips

The Science of Weight Loss

• Calories: the energy in food.

• Calories you eat are either converted to physical energy or stored within your body as fat.

• 3500 calories = 1 lb. of fat

Calculate Your Metabolism

“The basal metabolic rate (BMR) is the energy used by the body’s mechanical activities necessary to sustain life, such as breathing and blood circulation.” (metabolism.com)

Why Exercise?

“Research consistently shows that regular exercise, combined with healthy eating, is the most efficient and healthful way to control your weight.” (webmd.com)

• Boosts metabolism

• Body toning

• Disease prevention

• Psychological Effects

Nutrition DO’s

• DO your research– Read Nutrition Labels– Use Websites:

• CalorieKing.com• TheDailyPlate.com

– Request the nutrition information at restaurants

• DO measure – portion size matters

• DO eat more often, rather than just eating more– 20 minute rule

Nutrition DON’Ts

• DON’T skip breakfast– Kick start metabolism– More likely to binge later (MSN Health & Fitness)

• DON’T deprive yourself– If you can’t do it long term, don’t do it. Remember,

this is a lifestyle change, not a “diet”.

• DON’T eat after 7 p.m.

• DON’T drink your calories

Simple Swaps

Original Replacement

Sugar – 1 c. 774 Splenda – 1 c. 0

Oil – ½ c. 970 Applesauce – ½ c. 50

Butter – ¼ c. 408 Light Margarine – ¼ c. 160

Cream Cheese – 2 oz. 198 FF Cream Cheese – 2 oz. 54

Sour Cream – 2 oz. 122 FF Sour Cream – 2 oz. 42

Brown Sugar – 1 c. 547 Splenda – 1 c. + SF Maple Syrup – ¼ c. 35

Eggs – 1 75 Egg Whites – ¼ c. 25

Notes: • You can also use spray butter as a replacement for butter• Cooking Spray can be substituted for butter or oil when greasing a pan, sautéing vegetables, etc.

More Swaps

Original Replacement

Bread – 1 slice 70 Light Bread – 1 slice 35

Shredded Cheese – ¼ c. 110 FF Shredded Cheese – ¼ c. 45

Bread Crumbs – 1 c. 440 Panko – 1 c. 224

Noodles – 2 oz. 200 Tofu / Shiratake Noodles – 2 oz. 20

Ground Beef or Sausage – 1 lb. 972 Ground Turkey Breast – 1 lb. 480

Some Tips:

• The word “light” indicates that there is at least 1/3 fewer calories than the original

• “Reduced Fat”, “Low Fat”, and “Fat Free” do not necessarily mean that

the item is lower in calories. Read the labels to find out.

Makeover of Matt’s Cheese Dip

Original Recipe

32 oz. Velveeta 2560

32 oz. sour cream 1952

1 can Rotel diced tomatoes & green chiles 50

½ tsp. cayenne pepper 0

½ tsp. black pepper 3

1 tsp. red pepper flakes 5

TOTAL (16 servings – ½ cup each) 4570 or 286 per serving

Light Recipe

16 oz. Reduced Fat Velveeta 960

16 oz. Fat Free Cream Cheese 432

32 oz. Fat Free Sour Cream 672

1 can Rotel diced tomatoes & green chiles 50

½ tsp. cayenne pepper 0

½ tsp. black pepper 3

1 tsp. red pepper flakes 5

TOTAL (16 servings – ½ cup each) 2122 or 133 per serving

Dipping OptionsTostitos Regular 140

Tostitos Baked 120

Light Bread 35

Total Cals with Bread: 168Total Cals with Baked Chips: 243Total Cals Original: 426

Remember…

Weight loss is about CALORIES IN VS. CALORIES OUT