Staying on TrackWeight Loss TipsCarisa Ingersoll and Casey Mack

Energy Balance

National Weight Control Registry

◦98% of participants report that they modified their food intake in some way to lose weight

◦94% increased their physical activity◦78% eat breakfast every day◦75% weigh themselves at least once a week

◦62% watch less than 10 hrs TV/week◦90% exercise (on avg.) ~1 hr/d

http://www.nwcr.ws/default.htm

Do you eat breakfast every day???

Why is breakfast important?“Studies show that eating a healthy

breakfast can help give you a nutritionally complete diet, higher in nutrients, vitamins, and minerals; better weight control; improved concentration and performance in the classroom or the boardroom; more strength and energy to engage in physical activity; and lower cholesterol levels”.

When you skip breakfast…High calorie cravings

◦Changes in brain activity

When you skip breakfast…Increases fat storageIncreases insulin levels

Breakfast and DiseaseEating breakfast is associated

with a lower rate of obesity, high blood pressure, Type 2 Diabetes, and metabolic syndrome

Eating breakfast every day may help overweight women reduce their risk of developing diabetes

Building a healthy breakfast

◦Whole grains◦Low-fat protein ◦Low-fat dairy◦Fruits and vegetables

Food Journaling◦Research

Fred Hutchinson Cancer Research Center in the Journal of the Academy of Nutrition and Dietetics found: Women that kept food journals lost 6 more

pounds than women that didn’t Women keeping a food diary 6 days a week lost

about twice as much weight as those who kept food records 1 day a week or less

Why is it useful?◦Increases your awareness of what,

how much, and why you eat◦Helps you identify areas where you

can make changes/improvements◦Can reveal “triggers

to avoid”

The art of food journaling

1) Know your reasons2) Choose your format3) Decide how often to update4) Decide how detailed you want to

be

The art of food journaling

5) Be accurate about portion sizes6) Include the “extras”7) Don’t fret the slip ups 8) Review what you wrote

Sugary Beverages and weight2 out of 3 adults and 1out of 3

children in the US are overweight or obese

Spend ~$190 billion/year treating obesity-related health conditions

Rising consumption of sugary drinks has been a major contributor to the obesity epidemic

Sugary Beverages and weight

◦“Among sugar-sweetened beverages, a reduction of 1 serving was associated with a weight loss of 0.5 kg at 6 months and 0.7 kg at 18 months” 0.5 kg= 1.1 lb 0.7 kg= 1.5 lb

◦Studies suggest calorie intake from beverages has more than doubled since the 1960s

Burning beverage calories

Sugar and caloriesA typical 20-ounce

soda contains 15-18 tsp. of sugar and upwards of 240 calories

A 64-ounce fountain cola drink could have up to 700 calories.

Sugar and Beverages Agave nectar Brown sugar Cane crystals Cane sugar Corn sweetener Corn syrup Crystalline fructose Dextrose Evaporated cane

juice Fructose Fruit juice

concentrates

• Glucose• High-fructose corn syrup• Honey• Invert sugar• Lactose• Maltose• Malt syrup• Molasses• Raw sugar• Sucrose• Sugar• Syrup

Drinks and Diabetes

Not satisfied?People who drink this “liquid

candy” do not feel as full as if they had eaten the same calories from solid food and do not compensate by eating less

Liquid vs. Food Calories32 oz. Cola— 400 calories Foods with 400 calories

◦Egg white delight McMuffin and fruit and yogurt parfait

◦Peanut butter and jelly sandwich and a banana

◦Grilled salmon, baked sweet potato, and spinach

Rethink your drink Drink lots of waterDon’t forget about milk Drink a maximum of 4-6 oz

juice/dayBe careful with sweetened

beverages

It’s 5 o’clock somewhere…Try:

◦Low calorie mixers◦Light beers

Calories from alcohol can add up fast

Recommendations:◦Women- 1 drink/day◦Men- 2 drinks/day

When trying to lose or maintain weight:

Eat breakfastFood journalRethink your drink

Questions???

Carisa Ingersollingerscl@dukes.jmu.edu

Casey Mackkcm5ez@virginia.edu