Diploma in Weight Loss - Amazon S3€¦ · Diploma in Weight Loss Part I Lesson 2 Hormones,...
Transcript of Diploma in Weight Loss - Amazon S3€¦ · Diploma in Weight Loss Part I Lesson 2 Hormones,...
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Diploma in Weight Loss Part I
Lesson 2
Hormones, Cravings & Metabolism
@ShawFitS
Presented by:
Sarah Devine Course Educator
BS Health EducationEQF Level 4 Personal Training
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About Us
Sarah I. Devine
Bachelor of Science Community Health Education
EQF Level 4 Personal TrainerEQF Level 3 Fitness InstructorEQF Level 3 Group Fitness Instructor
Largest LIVE Educator on the Planet
4+ Years / 2012
Offices All Over the World
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Lesson 1 Recap
How overweight and obesity affect our health
Getting the balance right- Blood sugar levels
Understand Carbohydrate Digestion- Pairing with
protein
Check in on the Challenge
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Weight Loss COURSE TOOL KIT
ONLY €19.99
Webinar Slides for every lesson
Bonus Videos & materials each week
Summary Notes for every lesson
Exclusive Starter Pack
INCLUDED:
Enhance your learning experience!
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Currently in Your Tool Kit
Summary Notes: Lesson 1 & 2 Webinar Slides: Lesson 1 (2 will be up tomorrow)
Bonus Videos: Food Labelling
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What’s to Come
Summary Notes: Lesson 3 Bonus Videos: Benefits of Exercise
New This Semester: Home Workout 1
MEMBER’S LOGIN AREA- €19.99
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What We Will Know
• Physiological & Biological causes of cravings
• Micronutrient deficiency and cravings
• Hormone imbalances
• The Thyroid Hormones
• Nutrient dense foods for good health
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Risks Of Unbalanced Hormones
Increased sugar
cravings
Weight gain around the middle
Feeling fatigued
Deficient in nutrients
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What major trigger causes us to crave?
What major triggers cause
us to crave food?
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Hunger Vs Cravings
Hunger is controlled by the stomach helps you know when it’s time to fuel up because your body
needs energy
Cravings are controlled by the brain
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What kind of craving do people have?
Cravings
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Physiological Biological
What causes us to CRAVE?
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Biological Factors
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What do you think are the
biological factors that cause us to
crave are?
Biological Cravings
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Biological Perspective for Cravings
1. Missing Micronutrients
2. Metabolic Balance
3. Hormone Disruption
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Missing Micronutrients
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Food Craving Nutrient Deficiency Nutritious Food
Bread Nitrogen Green leafy vegiesg, nuts, seeds, legumes, grains
White pasta, bread & pastries Chromium Onion, lettuce, tomato, cinnamon, grapes
Crisps/potato chips, salty foods Chloride Celery, olives, tomatoes, kelp, Himalayan sea salt
Chocolate Magnesium Raw cacao, whole grains, beans, nuts, seeds, fruit, green veggies
Fizzy/Soda drinks Calcium Broccoli, kale, sesame seeds, legumes, mustard, turnip greens
Coffee, black tea Sulphur Cruciferous veggies, cranberries, horseradish, garlic, onion
Ice, starches Iron Beans, legumes, seaweed, cherries, red meat
Sweets, coffee black tea Phosphorous Citrus fruits, green leafy veggies, banana, tomatoes, seaweed, black olives
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Improve Your Nutrient Intake
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No More Cravings
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Metabolic Balance
Balancing our nutrient intake
efficiently
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Metabolism
Process that converts nutrients (what you eat and drink) into energy
“Hidden" functions: breathing, circulating blood, adjusting hormone levels, and growing and repairing cells
Basal Metabolic Rate (refer to lesson 1): Body type, gender, age
Metabolic Hormones Thyroid
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Thyroid
Function
• Regulates body temperature
• Regulates the speed of your heart and bowels, as well as your memory and mood
• Pituitary Gland in your brain releases thyroid stimulation hormone which tells the thyroid to produce thyroxine – helps regulate metabolic rate
• Feedback loop
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Thyroid Hormones
Your thyroid is responsible for producing the master metabolism hormones that control every function in your
body
Thyroid produces three types of hormones:
• Diiodothyronine (T2)
• Thyroxine (T4) – 90% inactive
• Triiodothyronine (T3) – active (revs up metabolism)
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Hormones secreted by your thyroid interact with all your other
hormones, including insulin, cortisol, and sex
hormones like oestrogen, progesterone, and
testosterone
Thyroid Hormones
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Why could my Thyroid be sluggish?
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Increasing Thyroid Function
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Nutrient Dense Foods
Iodine – Sea vegetables e.g. kelp, cranberries, eggs yogurt, cod & salmon
Zinc – Beef, lamb, wheat germ, pumpkin, spinach, nuts, cacao, mushrooms
Selenium – Brazil nuts, tuna, sunflower seeds, wholegrain, mushroom & chicken
Lack of these nutrients can
reduce thyroxine
levels
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Balancing Hormones Naturally
Tip: Curbing your refined carbohydrate and sugar intake and eating a low GI food plan can
balance testosterone levels
Increased fibre from vegetables
Chose carbs wisely
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Choose Your Carbohydrates Wisely
Simple Carbohydrates leads to a fast rise in blood sugar followed by a rapid rise in Insulin levels
Complex Carbohydrates help stabilise leptin levels, which send signals to your body to reduce hunger, increase fat burning and reduce your fat
being stored around your middle
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Increase Good Fats
Remember:
Carbs- 4 caloriesProteins- 4 calories
Fats- 9 calories
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1. Muscle triggers testosterone production
2. Resistance training increases fat burning for energy
3. Muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss
Increase Resistance Training
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Insulin resistance occurs when insulin levels are sufficiently high over a prolonged period of time causing the body’s own sensitivity to the hormone to be reduced
Insulin resistance means your cells can't absorb the extra blood glucose your body keeps generating from the food you eat
Your liver converts the glucose into fat resulting in increased sugar addiction and weight gain
Processed and Sugar Foods
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Vitamin D
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Resetting Your Hormones To Reset Your Weight
Hormone Balancing Through Food
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Physiological Causes
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Your Senses
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Senses Are Linked To Your Brain
Dopamine is a hormone that is involved with the reward pathway in the brain but is also involved in appetite regulation. When we smell see or think about food, we release dopamine which gives us pleasure and increases our appetite for food
Serotonin is known as the feel good hormone involved in gut health, mood, sleep memory and muscle function. Serotonin is also linked to appetite control and involved in hunger cravings especially the carbohydrate ones
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Dopamine & Serotonin’s Link To Cravings
Stress & Negative feelings increase our cravings
Lowers dopamine and serotonin
We crave carbohydrate foods to increase levels of serotonin and dopamine for a calming,
happy feeling
Negative, guilty, shameful feelings after binging
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What can we do?
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Find ways to avoid our Physiological triggers
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Steps to beat the cravings
Out of sight and out of house
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Portion Control
One slice of cake or pie
One bag of crisps
Smaller chocolate bar
Only cook what you are going to eat
Cook in bulk but freeze single portions
Freeze half the whole bread loaf
Bake ½ the recipe
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Portion Distortion
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.
Healthy Food Swaps
Women who ate lower-calorie, slightly smaller dishes were no
hungrier than those who ate regular
dishesDieters liked the
taste of the lower-calorie dishes just as
much as that of the regular
dishes
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Swap For Save (kcal)
Cappuccino/Latte Americano/Green tea 300
Breakfast cereal 2 hard boiled eggs 260
Dried Fruit Fresh fruit 80
2 Biscuits 2 Oatcakes 100
Cream Cheese Cottage cheese 100
Chips Roasted sweet potatoes 250
Chips Roasted Parsnip chips 300
Swap For Nutrient Benefits
Crisps Nuts Omega and vitamins
Sweets/Sugar Dates/figs Vitamins & Minerals
Breakfast cereal Porridge & Nuts Carb & protein
Healthy Swaps
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Not This Try This
Mayonnaise Hummus / Avocado & Greek yogurt
Ranch Dressing Balsamic Vinegar
Bread or Crackers Apples or lettuce
Mince/ground beef Ground turkey
Soda Water flavoured cucumber or lemon
Ice cream Frozen yogurt
Bread crumbs Rolled Oats
Sour cream Greek yogurt / Tzatziki
Butter Coconut oil
White rice Ground cauliflower
Potatoes Sweet Potatoes
Table salt Sea salt
Pasta Grated courgette
Healthy Swaps
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We Should Not Feel Like We Are On A Diet
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What We Now Know
• Physiological & Biological causes of cravings
• Micronutrient deficiency and cravings
• Hormone imbalances
• Thyroid Hormone
• Nutrient dense foods for good health
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Rewards Of Knowing
Reduce cravings
Weight LossIncrease
energy and muscle mass
Eating nutrient-
dense foods
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What major trigger causes us to crave?
What major triggers cause
us to crave food?
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TEMPTING TZATZIKI
Ingredients
1 cup/340g/ 12Oz Plain Greek yogurt (Can use soy)
2 tablespoons lemon juice
2 cloves garlic minced
1 cup/340g/ 12Oz diced cucumber (remove the inner part)
1 tablespoon chopped dill
Mix in together and season to enjoy as a dip or dressing for any recipe
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Challenge Winner!!