Metabolism Makeover SCW 2...•Even when you are marathon training or working your hardest at the...
Transcript of Metabolism Makeover SCW 2...•Even when you are marathon training or working your hardest at the...
Metabolism Makeover
Sohailla Digsby, RDN, LDRegistered Dietitian Nutritionist, Fitness Pro, National Speaker & Author
Text @nycman to 81010 and reply with first name and email
WHAT DO YOU WANT FROM THIS SESSION?
• digestible research and key nutrition information
• real life examples and lessons from 20 years of working in fitness/nutrition
• visuals & take home “nuggets”
• calorie burn?
• 90 worthwhile minutes: ready?
WHAT DO I WANT FROM THIS SESSION?
• look and listen like the fabulous pros that you are (so you’ll know all the answers to my quiz questions)
• interaction: there is a wealth of wisdom in this room! you are experts at what you do! (sleepyheads do squats)
• for you to leave with an application “nugget” for you and one for your clients/members
• take home your recipe freebie & try it!
• enter into my drawing; I love give-aways
• look alive for our 90-minute ride, ready? (photo op)
Overview
WHAT IS METABOLISM AND HOW DOES IT AFFECT WEIGHT?
UNDERSTANDING THE CALORIE BALANCE EQUATION
PREVENTING AND OVERCOMING THE DREADED PLATEAU
WHICH FACTORS CAN YOU CHANGE?
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Metabolism:the process by which your body converts what you eat and drink into energy
Calories + Oxygen Energy
Used to carry out all bodily functions
Basal Metabolic Rate: the number of calories your body uses to carry out these basic functions
Factors determining your individual BMR: • Your body size and composition• Your gender • Your age
Metabolism and Calories
BMR accounts for about 60-75% of the calories you burn each day ¡ that’s 1200-1500 calories of a 2000 calorie diet
The other 25-40% is determined by two factors: ¡ Food processing: thermogenesis÷ about 10% or 200 calories of a 2000 calorie diet
¡ Movement (Physical activity/Exercise/NEAT/EPOC): the most variable of the factors that determine how many calories you burn each day.
The Calorie Balance EquationCalorie: a unit of energy supplied by foodCaloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used in normal body functions, daily activities, and exercise. What happens if you take in
more than the sum of the factors?
Multiple factors to consider!
Is it that simple?
• Family history/genes• hormones• age (decreases RMR 2% per
decade and 3-8% after 50)• muscle mass (boosts RMR 7-8%)• disease states/meds• exercise intensity (EPOC: ave.
10-20% RMR increase for up to 24 hours)
• non-exercise activity level (NEAT): can burn 250-475 calories/day
• Eating and drinking proper fuel
Does burning calories + consuming calories = SUCCESS?
Which aspects can you manage?
Your Health Behaviors ~ Your Activity Level ~ Your Eating
Could it be what’s in my pantry?
My fridge?
My weekends?
Does exercise cause weight loss?Exercise:
Exercise does not cause weight loss - it causes calories to be burned, but if there is no calorie deficit because extra calories are consumed, no weight is lost.
You can’t out-train a bad diet!
Athletes and exercisers can’t really just eat
“whatever they want.”
•If you train for a marathon or working out at your hardest regularly, surely your body fat will melt away. Correct?•A study with of male endurance athletes who reported a seemingly low calorie intake indicates they did less spontaneous activity than their peers in the non-exercise parts of their day. Yes, it's really easy after a long run to lounge around and eat treats because you "deserve" them...•Even when you are marathon training or working your hardest at the gym, you need to keep taking the stairs instead of the elevators, and keep moving in non-exercise parts of your day. If weight is an issue, you should eat according to your whole day's activity level, not according to how hard you trained for an hour or two that day.
What you eat matters, but also how much! So, is this true?
Simplify, but don’t oversimplify
Everyone’s habits are different to start with, so the same advice does not work with everyone!
Calorie Needs to Stay Alive
Organ Cals/Day for 143# person Brain 304.8 Heart 114.4 Kidney 110 Liver 254 Skeletal Muscle 278.2 Adipose Tissue 94.05 Total 1155.45
Yes, you CAN eat too little.
Can you eat too little?What happens if you eat less than your body needs to function at its best?
Could it be possible that you plateau because your body is trying to conserve the calories you are trying to spend?
• Why would it do this?Make sure your total calorie intake is not below 1200 per day for women and 1400/1500 for men, as this may compromise your metabolism. Most active, average-framed people need 1200-1800 calories when dieting.
Per the Journal of Obesity 2016 studyBiggest Loser Research
• “We found that despite substantial weight regain in the 6 years following participation in “The Biggest Loser,” resting metabolic rate remained suppressed at the same average level as at the end of the weight loss competition. Mean RMR after 6 years was ∼500 kcal/day lower than expected based on the measured body composition changes and the increased age of the subjects. The participants with the greatest weight loss at the end of the competition also experienced the greatest slowing of RMR at that time [3]. Similarly, those who were most successful at maintaining lost weight after 6 years also experienced greater ongoing metabolic slowing.”
• Leptin levels reduced by 94% at the end of the 30 weeks of season, and 6 years later were still down from baseline by 32.7%• Leptin is a hormone that controls satiety
What is a Plateau?
Diet Plateau as weight is lost, the body requires fewer calories to operate than it did before
often happens when not getting enoughFitness Plateau caused when your body adapts to your
workout - despite your fitness level, your body gets “used to” a routine
result of overtraining as well Emotional Plateau happens when you are getting burned out, can’t control cravings, or have unrealistic goals
Emotional Plateau
Do not expect to lose several pounds a week every week – if you lose 1 to 2 pound on most weeks, you are doing fantastic and it is more likely to stay off!
If you feel like the scale is your enemy, get rid of your scale at home!!!
Try these instead:÷ total body composition analysis÷ take your measurements intermittently÷ consider how you feel in your clothes
Re-evaluate what your goals are and why. Often you need a Registered Dietitian’s help!
Exercise guidelines from the American College of Sports Medicine and the American Heart Association
Do moderately intense cardio 30 minutes a day, 5 days/wkOr
Do vigorously intense cardio 20 minutes a day, 3 days/wkAnd
Do 8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise twice a week.
•Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. •To lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. •The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
Workout Timing
•Work out when you feel your best – if you are motivated and energetic you’ll burn more calories than if you are hardly awake and stiff.
•Adherence is highest among those who work out in the morning (less conflicts/interruptions).
•The great debate: workout fasted or fed?•Burn more fat and calories if you eat a low-glycemic breakfast first. (In which state do you work out better?)
GLYCEMIC INDEX AND LOAD
• see the University of Sydney’s http://www.glycemicindex.com/
• goal is to have at least 1 food with a glycemic load less than 45 per meal in order to level the blood sugar’s response without cutting out carbs
Lean Body Mass and EPOC
• Increases in lean body mass increase the resting metabolic rate (RMR). It is estimated that each pound of muscle burns about five-10 calories per day while at rest. Average adults
can gain about 2-4 pounds of muscle.
• vigorous weight lifting exercise (intense and energy depleting) may elevate calorie burning above usual resting
values for several hours after exercise
• the major impact of exercise occurs during the activity itself, and not from increases in RMR after exercise (EPOC:
10-20% increase for up to 24 hours depending on intensity, duration, and type of exercise)
Weight training for muscle growth
•In a group of aging study participants who started weight training hard three times a week, they had to eat 390 calories extra each day to maintain their weight - 7 days a week!
•It’s hard work for your body to rebuild muscle after strength training workouts - burns a lot of calories!!
Kicking the Fitness PlateauSmall changes can make a big difference:
Change the time: increasing your workout by 10 min.Change the distance: instead of walking a mile in ___ minutes, work to increase to a mile in ___ minutes Change the intensity, making the workout a little harder (add hills or plyometrics); HIIT or varying intervals: always challenging your bodyGo from walking to speed-walking or walk/jogGo from biking on a flat surface to adding hillsChange the instructor or workout partner for varietyHow often and how long are you working out CONSISTENTLY?Are you overtraining? Rest days are important! (insomnia and increased cortisol from overtraining)
Where Should My Calories Come From?
•Best Body Breakfast•Lunch (see plate) •“Strong Snack” •Dinner (see plate)
Fuel your DAY
• “Fuel by day, diet by night”• “Front-load” your calories
How much should you eat to result in body fat loss, but still have adequate energy to exercise at your best?What is your hunger spectrum? Starving? Content? Stuffed?Goal: Eat when hungry, stop when content(To lose body fat, stop eating BEFORE you are FULL at DINNER) (see hunger and food tracker on bestbodyin52.com/shop)
Hunger Log excerpt from
“Countdown to Your Best Body Success Journal”
brt27
Recipes & 6-week Menu Plan
Available today
The WHEN of Calories
• Large surveys have shown that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day, but those kinds of
studies can’t prove cause and effect.
•This may be because people who skip meals tend to feel hungrier later on, and eat more than they
normally would – even tend to binge. It may also be that eating small meals throughout the day helps
people control their appetites.• Conclusive evidence is lacking re: weight and
breakfast.
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Night Time Eating
•For many people, it is helpful to set a time when the “kitchen is closed,” mostly because of after-dinner food choices are calorie-dense.
•emotional eating and mindless eating often happen more in the evening•if you tend to be more hungry in the evening, be sure to eat MOST of your day’s calories before 5pm •planning is KEY - try “pre-plating” your evening meal or snack if you tend to get carried away in the evening
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It takes approximately 3,500 calories below your calorie needs to lose a pound of body fat.
To lose about 1 to 2 pounds per week, you'll need to reduce your caloric intake by 500—1000 calories per day.
Tipping the Scale
180 pound person30 minutes of activity
speed walking - 300 cals burnedgeneral cycling - 344 cals burnedrunning at 12-minute mile pace - 344 cals step aerobics (6-8 inch step) - 365 cals
Medium fries at McDonalds - 350 cals taken inWendy’s small Frosty - 330 cals taken inSnickers bar and a coke - 462 cals taken in
Let’s talk about Calories... The Evolution of Obesity
Portions are much bigger than they were 20 years ago.
What’s “normal?”
Most kids have never seen a 6.5 oz Coke
Bigger isn’t Better
• Products that are packaged in twos or threes• Bottles that look like they are single-serve• Chips and cookies - how many per package?• Bigger isn’t better, even if its a “deal"• Never supersize!
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Where are those extra calories going?
5 pound glob of fat
•People unintentionally eat more when offered a larger portion. An extra 100 calories daily from larger portions causes a 10 pound weight gain per year.
Where are those extra calories coming from?• added
sugar• extra fat• large
portions• dining out• alcohol• late nights
Tracking Your ProgressFood Log: By logging what you eat and drink, ideally online or on an app, you become more aware of everything you are putting in your mouth and you get immediate feedback. Are you measuring first?
Physical Activity Diary:Track how often you “Move it! Move it!” and how often you “Don’t Just Stand There! Move it!” (DJST time)
Try a variety of interactive tools available: FitBit, Jawbone, etc. bestbodyin52.com/shop (interactive trackers), supertracker.usda.gov, sparkpeople.com, myfitnesspal.com (and App), livestrong.com/thedailyplate
Unique Bodies = Unique Needs
Every person’s body is unique in his/her caloric needs
Calorie counting as a tool, not the rule
Ultimate test of calorie balance is: “are you gaining, losing or maintaining?”
What about you and your clients?Are you hydrated?Eating in regular intervals? (every 3-5 hours
with protein and fiber each time, starting with a low-glycemic breakfast)Are you eating enough?No more yo-yo dieting, instead plan on
lifestyle change!Are you weight training? Overtraining? Varying?Are you prioritizing sleep? Limiting caffeine?Last medical check-up and labs?__________Medication checkHormone check