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Weight management

This document provides an overview of weight management beyond just calorie balancing. It discusses understanding obesity and appetite hormones. Dietary factors like processed foods and whole foods are identified as affecting weight. Additional barriers to weight loss like stress, sleep, exercise and mindful eating are recognized. The importance of developing a sustainable long-term weight management plan is emphasized. Specific tips are provided regarding goal setting, diet, stress management, exercise, sleep and mindful eating to support weight loss and maintenance goals.

Science◦
Related topics:
Weight Loss• Food and Nutrition•
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Weight Management : Beyond Balancing Calories INTERNSHIP PRESENTATION
➢ Week 1 : Understanding Obesity ➢ Week 2 : Managing Obesity: the role of diet ➢ Week3 : Beyond Diet: the role of stress, exercise and sleep ➢ Week 4: Using habit and emotions to your advantage ➢ Week 5: Creating a weight loss plan: a step wise approach WEIGHT MANAGEMENT : BEYOND BALANCING CALORIES
LEARNING OUTCOMES Understand obesity, appetite hormones, and weight set point. 1 Identify the main dietary factors that affect weight 2 Recognize underemphasized barriers to weight loss such as stress and inadequate sleep. 3 Develop a weight management plan you can follow for life 4
OBESITY ● World Health Organization (WHO) defines overweight and obesity as abnormal or excessive fat accumulation that presents a risk to health. ● In 2014 more than 1.9 billion adults (18 years and older) and 41 million children under the age of five were overweight ● A simple measure commonly used to classify overweight and obesity in adults is body mass index (BMI). ● BMI is defined as a person's weight in kilograms divided by the square of his height in meters. ● WHO identifies overweight when BMI is greater than or equal to 25; and obesity when BMI is greater or equal to 30.
HOW APPETITE & FOOD INTAKE ARE REGULATED The decision to start eating, what to eat, how much to eat, and when to stop, are all controlled in a tightly regulated system in the brain. Our brain gets signals from our body, from our stomach, digestive tract and stores of fat, and translates them into action, to eat or stop eating. ● Cortico-Limbic System: Your "cognitive & emotional brain" absorbs info about your stress level & about the smell, taste, & texture of food. It causes you to "like" foods & "want" food. ● Hindbrain: Your "metabolic brain" senses & responds to the amount & quality of nutrients in your gut to determine when you're hungry or full. ● Hypothalamus: The hypothalamus combines info from both brains to regulate appetite & food intake.
Obesity As a Disease of Weight Set Point ● Our set point is the weight and amount of fat storage that our bodies try to maintain. ● When our weight falls below the thermostat setting, our body compensates by boosting appetite and slowing our metabolism until we regain our weight. When we acquire weight, the same thing happens. We feel fuller, and our metabolism speeds up, till we reach our specified weight loss goal.
Managing Obesity: The Role of Diet PROCESSED FOODS Processed food is any food that has been altered from its natural form What makes processed food unhealthy? ● Frozen Vegetables and Fruits ● Yogurt ● Hummus ● Canned and Frozen Fish ● Whole-Grain Breads Not All Processed Foods Should Be Avoided ● Added fat - Injures brain cells to raise set point ● Added sugar - Overstimulates reward from food ● Refined grains - Low nutritional value ● Salt - High in concentrated calories Minimally Processed : Canned Beans, Bagged Salad, Roasted Nuts, Frozen Vegetables Ultra Processed : Desserts & Chips, Frozen Entrees, Sugary Beverages, Fast Food & Deli Meats
WHOLE FOODS In their natural form, minimally processed and without preservatives, added sugars, and other additives ● Whole foods also contain natural amounts of fat, sugar and salt. ● Abundance of studies concur that eating a whole food's dietary pattern is the safest way to manage your weight ● Plant-based whole foods with minimal lean meats and low-fat dairy, allow you to consume different types of fat and carbohydrates. They provide healthy fats such as mono and polyunsaturated fats, and high quality carbohydrates, such as whole grains, vegetables and legumes.
● Numerous studies — granted, many of them in animals — have shown that physical or emotional distress increases the intake of food high in fat, sugar, or both. ● Overeating isn't the only stress-related behavior that can add pounds. Stressed people also lose sleep, exercise less, and drink more alcohol, all of which can contribute to excess weight. ● 4 A’s of stress management : Avoid, Alter, Adapt & Accept STRESS EATING
RELIEVING STRESS WITHOUT OVEREATING Meditation Meditation may also help people become more mindful of food choices. With practice, a person may be able to pay better attention to the impulse to grab a fat- and sugar-loaded comfort food and inhibit the impulse Exercise While cortisol levels vary depending on the intensity and duration of exercise, overall exercise can blunt some of the negative effects of stress Social support Friends, family, and other sources of social support seem to have a buffering effect on the stress that people experience Acknowledging choices Mentally strong people acknowledge that everything they do , is a choice.They're willing to say no to things they don't want to do and they accept responsibility for their behavior. 1 2 4 3
MINDFUL EATING ● Eating mindlessly while distracted, watching television, carrying on a conversation, texting or working behind a computer, is another common way we have become less conscious of our food decisions. ● When we eat mindlessly, we don't allow our brain to form a memory of the meal. As a result, studies show we end up snacking and eating more later in the day. ● We also don't tune into our internal signals that tell us when we're full and over eat as a consequence. ● Mindfulness is the ancient practice of paying attention to present moment experiences, thoughts and emotions in an open and nonjudgmental way. ● When applied to eating, mindfulness involves chewing our food, paying attention to its taste, smell and texture, and taking the time to recognize when we are full. ● When applied to eating, mindfulness involves chewing our food, paying attention to its taste, smell and texture, and taking the time to recognize when we are full.
Fundamentally, mindful eating involves: ● Eating slowly and without distraction ● Listening to physical hunger cues and eating only until you’re full ● Distinguishing between true hunger and non-hunger triggers for eating ● Engaging your senses by noticing colors, smells, sounds, textures, and flavors ● Learning to cope with guilt and anxiety about food ● Eating to maintain overall health and well-being ● Noticing the effects food has on your feelings and figure ● Appreciating your food How to practice mindful eating ● Eat more slowly and don’t rush your meals. ● Chew thoroughly. ● Eliminate distractions by turning off the TV and putting down your phone. ● Eat in silence. ● Focus on how the food makes you feel. ● Stop eating when you’re full. ● Ask yourself why you’re eating, whether you’re truly hungry, and whether the food you chose is healthy
EXERCISE ● Exercising burns calories and can help you gain muscular mass. ● Muscle burns three times as many calories as fat, the more you workout and build muscle, the faster your metabolism will become. ● Many of our hormones and immune system regulators are balanced by exercise. It has the ability to lower cortisol levels as well as the damaging inflammation brought on by stress. ● The recommended amount is 30 minutes a day of aerobic exercise, (walking, jogging, dancing, or biking) and twice a week of strength resistance exercise(lifting weights, yoga, or body resistance).
Easy Ways to Add More Physical Activity Into Your Daily Routine ● Stand up to take phone calls. ● Go for a walk at lunch. ● Take the stairs. ● Walk to the break room, water cooler, or restroom every 90 minutes. (Set an alarm on your phone so you don’t forget.)Stretch/exercise at your desk. ● Have a question for a coworker? Walk to their desk instead of sending an email. When at work: ● Play fitness-oriented video games, like Wii Fit or Dance Dance Revolution. ● Dance around your house just for fun. ● Clean. (It counts as exercise.) ● Play with or walk your pets. When at home When out ● Walk or ride your bike to your destination whenever possible. ● Park your car far away from an entrance when running errands. ● At the mall or department store, take the stairs and skip escalators and elevators. ● Schedule active weekend events like bike rides, park dates, or easy day-hikes
● An adult need seven to nine hours of sleep per night. When we get less than this, our hormones shift, making us more prone to fat. ● The hunger hormone, is elevated in people who sleep less than seven hours every night. It also reduces the level of leptin, a satiety hormone. As a result, our brains believe we are more hungry than we should be. Without realizing it, we consume more calories than needed to compensate for the extra hours of being awake. ● Both the quantity as well as quality of sleep are essential. SLEEP
Tips for good sleep ● Maintain consistent bedtimes and wake times seven days a week, even after a "bad" night. ● Stay in bed for a period equal to the number of hours of sleep you actually get per night. Many insomniacs spend far too much time in bed, attempting to squeeze out a few more minutes of sleep. ● If you have difficulty getting to sleep within 20 minutes, get out of bed and do something relaxing and distracting, like reading. Do not do housework, bills, work, or anything that is too stimulating during a nighttime awakening or within two hours of bedtime. ● Avoid daytime naps. For most people, naps will interfere with falling asleep at night. ● Don't drink alcohol within five hours of bedtime. Alcohol is a poor sleep aid and causes nighttime awakenings. ● Avoid caffeine (coffee, tea, soda, chocolate) after 3 pm. It can cause shallow sleep or awakenings. ● Don't go to bed on either an empty stomach or a full stomach. A light snack may help. ● Bedrooms should be quiet, safe, and relaxing. Clocks should face away from the bed, so as not to "count down" the minutes until morning. ● Daily exercise will improve insomnia, although the effects may not be immediate. ● Schedule "worry time" earlier in the day to consider and resolve the day's problems before getting into bed.
SETTING REALISTIC WEIGHT LOSS GOALS ● A goal of five to 10 percent weight loss at a time is more realistic than achieving a normal body weight. ● Studies found that losing five percent body weight was far more realistic, this amount is a good starting point. ● Calculate five to 10 percent of your body weight. This is the amount you should aim to lose. Subtract this amount from your current weight. Now, you have your target weight
SUSTAINABLE WEIGHT LOSS ● Start eating more vegetables — especially greens. ● Replace soda or sweet tea with sugar-free drinks. ● Swap the white bread and rice in your meals for whole grains. ● Cut back on carbs where you can. ● Aim to lose only about a pound or two a week. ● Move around more. ● Pay attention to protein. ● Beware of items labeled "low-fat," "light," or "reduced fat." ● Welcome some healthy fats back into your diet.
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