Obesity trends in the USA

Everybody WinsHeather Cherry, RD

Strength from Within, LLC

Obesity34% of Americans are Obese

Body Mass Index Chart18.5 – 24.9 healthy weight25 – 29.9 overweight30 – 39.9 obese40 + morbidExample ~ 5’10” obese at 210#

Where do you stack up?

Obesity Trends* Among U.S. AdultsBRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19% ≥20%



No Data <10% 10%–14% 15%–19% 20%–24% ≥25%



No Data <10% 10%–14% 15%–19% 20%–24% ≥25%



No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%



No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

1999

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1999, 2009

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

2009

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Keys to success…Drink lots of water, journal your intake,

and exercise!

Timing of meals and portion sizes

Honorable mention: importance of sleep

HydrationImportant for core temperature regulation,

appetite control, performance, and proper kidney function (toxin excretion).

Dehydration:FATIGUE!!!!Decrease in blood volume, which increases stress

on the cardiovascular system2% body weight loss= decrease performance*3% loss = 4-8% decrease in aerobic power*

*Williams, Melvin. Nutrition for Health, Fitness & Sport. 6th ed. New York: McGraw-Hill, 2002

Adding HydrationExperiment with different types of bottled

water or serving containers

Place reminders around the officeSet phone or computer remindersPlace sticky pad notes with reminders

Add flavorings or sparkling water to your drink occasionally

8-10 8oz glasses as a base then add 8 oz for:15 minutes of vigorous exerciseEvery glass of caffeinated or alcoholic beverage

Food JournalingFood journal, notebook, sticky notes, memo pad

on your phone or ipad, Excel spreadsheet…

Phone apps (ifit)

Database programs (also used as apps) such as:Sparkpeople.com, myfitnesspal.com, dailyplate.com,

calorieking.com

Other programs such as ADA exchanges or weight watchers

Calorie counting not recommended

Timing of mealsImportant for hormonal appetite regulation

Do you eat breakfast? It’s been shown if you skip breakfast you end up eating more

calories through the day

Excessive appetite = girthPreventative eating

Eat every 2-4 hours! It may take time before your hormones respondEncourage a 2 week trial

Small frequent meals are better for digestive regulation

What to eat and how much

Protein

Carbohydrate (Starch)

Fat

Fruit

Vegetables

Protein

• Adequate amounts are critical to maintain muscle mass during weight loss. (DNA, immunity)

• Increases satiety, or the feeling of fullness

• Add to am breakfast or snack, lunch and dinner.

Proteins

Women Men

AM 1-2 oz 1-3 oz

Lunch 2-3 oz 3-4 oz

Dinner 2-4 oz 3-6 oz

• Lean Proteins in 1 oz servings

• 1 oz cooked chicken, turkey, most deli meat, round and loin red meats (sirloin, tenderloin), any fish• ¼ cup cottage cheese, shredded

low-fat mozzarella/feta, egg whites, low-fat Greek yogurt.• 8 oz low-fat milk or yogurt• 4 oz reduced fat tofu• ½ cup legumes

Proteins

Carbohydrates

• Carbohydrate is the fasting acting fuel

• Benefits:• High in Fiber (both soluble and insoluble)

• 25-30 grams recommended daily• 3 grams per serving rule

• High in antioxidants and vitamins (Grain, fruit, and vegetables)• B vitamins including Folic Acid, B6, thiamin, and

niacin• Vitamin C, Vitamin E, and selenium

Carbohydrates

Women Men

AM 1-2 1-2

Lunch 1-2 2-3

Dinner 1-2 2-3

Carbohydrate1 serving of starch:

¾ c low sugar cereal, ½ c cooked oatmeal, one slice of bread, 1/3 c pasta or rice, ½ mashed potatoes,

½ c beans, 1 c spaghetti squash, ½ small potato100 calorie snack packs, 3 c popcorns

1 serving of fruit:Tennis ball size, ½ c small pieces, l c large pieces ½ c juice…

Fats

Fats Needed for cellular function and organ

protection. Also slows down digestion aiding in satiety

Cut back on high fat meats and sauces:

Prime rib, wings, bacon, cheese, peanut butter, sausage, and hotdogs

Cheese, cream, pesto, and butter sauces

Choose 1-2 fats per meal:

1 T salad dressing, 6 almonds, 1 tsp oil or butter, ¼ c cheese, 2 T guacamole, or 1 T sour cream.

Fruit and Vegetables

Eat them!!

ExerciseHandouts: at your home or in a gym

workoutsBasicAdvanced

Surgeon General recommends 30 minutes of accumulated activity most days for general health and 60 minutes most days for weight lossMinimum of 10 minutes at one timeNo upper level

Popular DietsDiets Pros Cons

Atkins Fast initial wt loss, decrease appetite, good if you like protein

Electrolyte imbalance, low energy w/exercise, ketone side effects

HcG Fast wt loss Highly restrictive, expensive, dangerous, must cycle injections

Weight Watchers Healthy weight loss, some nutrition education, low cost

Group therapy is not for everyone, diet fatigue

South Beach Usually healthy wt loss, good tasting meals

Time consuming recipes, food bill can be expensive

Custom Diet Tailored to fit your lifestyle, private, nutrition education, healthy

Can be expensive, must put in a lot to get a lot out

ExpectationsHow many calories are in one pound of

body fat??

Realistically consider holidays, vacations, and special events

How much do you have to lose? Refer back to the BMI chart

Motivators

Strength from Within, LLC

Heather Cherry, RD

Registered Dietitian

www.strengthfromwithin.net

[email protected]

Office:

6502 E Dickenson Pl

Denver, CO 80224

Phone:

303.514.9894

http://www.strengthfromwithin.net/

Health & Medicine

Obesity trends in the USA