Obesity Training Jacques Courseault, M.D. .

Obesity TrainingObesity Training

Jacques Courseault, M.D.Jacques Courseault, M.D.www.exercisemenu.comwww.exercisemenu.com

Fitness and WellnessFitness and Wellness

• Weight ManagementWeight Management– Who is overweight?Who is overweight?– What is obesity?What is obesity?– Why are we overweight?Why are we overweight?– Negative effects of obesityNegative effects of obesity– Nutrition and WeightNutrition and Weight– Adapt eating habits to New Orleans Adapt eating habits to New Orleans

cultureculture– Exercise and Weight ManagementExercise and Weight Management

American Obesity AssociationAmerican Obesity Association

Who is overweight?Who is overweight?

• Facts: Facts: – 120 million120 million U.S adults are overweight U.S adults are overweight– 60 million60 million U.S adults are obese U.S adults are obese– 9 million9 million U.S adults are severely obese U.S adults are severely obese– 64.5%64.5% are overweight are overweight– 30.5%30.5% are obese are obese– Overweight and obesity Overweight and obesity increasesincreases steadily with age steadily with age– New Orleans New Orleans is theis the 7 7thth ranked city ranked city with the with the

highest overweight rates (2005)highest overweight rates (2005)– Many college students gain 10-15 lbs. freshman yearMany college students gain 10-15 lbs. freshman year


Health and Social ImpactHealth and Social Impact

• Too much fat increases the risk of illness from Too much fat increases the risk of illness from about 30 serious medical conditions. about 30 serious medical conditions.

• Obesity is associated with increases in deaths Obesity is associated with increases in deaths from all-causes. from all-causes.

• Earlier onset of obesity-related diseases, such as Earlier onset of obesity-related diseases, such as type 2 diabetes, are being reported in children type 2 diabetes, are being reported in children and adolescents with obesity. and adolescents with obesity.

• Individuals with obesity are at higher risk for Individuals with obesity are at higher risk for impaired mobility. impaired mobility.

• Overweight or obese individuals experience social Overweight or obese individuals experience social stigmatization and discrimination in employment stigmatization and discrimination in employment and academic situations. and academic situations.

• Billions in healthcare expendituresBillions in healthcare expenditures


Is Obesity Considered a DiseaseIs Obesity Considered a Disease??

• Disease - an interruption, cessation or disorder of Disease - an interruption, cessation or disorder of a bodily function, organ or systema bodily function, organ or system..

• 3 Criteria of Disease:3 Criteria of Disease:

• Recognized causesRecognized causes

• Identifiable signs and symptomsIdentifiable signs and symptoms

• Consistent Anatomic AlterationConsistent Anatomic Alteration

Does obesity meet these criteria?Does obesity meet these criteria?


Is Obesity Considered a Is Obesity Considered a Disease?Disease?

• Recognized Causes include:Recognized Causes include:– Social- influence from friends, family, work, etc. Social- influence from friends, family, work, etc. – Cultural- some favor certain unhealthy foods Cultural- some favor certain unhealthy foods

more than others.more than others.– Psychological- stress can have an effect on habitsPsychological- stress can have an effect on habits– Behavioral- Behavior can be learned to eat when Behavioral- Behavior can be learned to eat when

angry or boredangry or bored– Metabolic – sugar is not cleared from the Metabolic – sugar is not cleared from the

bloodstreambloodstream– Genetic factors – mutations in certain genes have Genetic factors – mutations in certain genes have

been shown to cause obesitybeen shown to cause obesity



• Signs and Symptoms include:Signs and Symptoms include:– Excess accumulation of fatExcess accumulation of fat– Increased size of fat cellsIncreased size of fat cells– Insulin resistanceInsulin resistance– Increased blood sugarIncreased blood sugar– Increased blood pressureIncreased blood pressure– Elevated cholesterol and triglyceride levelsElevated cholesterol and triglyceride levels– Shortness of breathShortness of breath– Back painBack pain



• Consistent Anatomic Alterations Consistent Anatomic Alterations include:include:– Increase in body massIncrease in body mass


Why are we Overweight?Why are we Overweight?

• Simply put: too much food, too little activitySimply put: too much food, too little activity

• Today people are eating more food and Today people are eating more food and exercising lessexercising less

• Fatty convenience foods are more prevalentFatty convenience foods are more prevalent– McDonald’s, Burger King, Taco Bell, etc.McDonald’s, Burger King, Taco Bell, etc.

• Many are working more sedentary jobsMany are working more sedentary jobs

Forbes.comForbes.com


• We drink anything but waterWe drink anything but water– Most soft drinks and “juices” have High Most soft drinks and “juices” have High

Fructose Corn Syrup which cause blood Fructose Corn Syrup which cause blood sugar levels to spike.sugar levels to spike.

– The body then produces high levels of The body then produces high levels of insulin which causes the body to store insulin which causes the body to store excess sugar as fat.excess sugar as fat.



• We don’t walkWe don’t walk– We should:We should:

•Walk to our destinationWalk to our destination

•Take the stairsTake the stairs

•Deliver messages by hand at work instead of Deliver messages by hand at work instead of email or instant messageemail or instant message

•Park in the back of the parking lotPark in the back of the parking lot

•Walk the dogWalk the dog

•Play with kidsPlay with kids



• GeneticsGenetics– If our parents are overweight, chances If our parents are overweight, chances

are we will be.are we will be.

– However:However:•Genes can be beat!Genes can be beat!

– Regular exerciseRegular exercise– Healthy DietHealthy Diet– Plenty of WaterPlenty of Water– Ample SleepAmple Sleep



• We Grow OlderWe Grow Older– Metabolism slows down as we age because of Metabolism slows down as we age because of

loss of muscle massloss of muscle mass

• We Eat Junk FoodWe Eat Junk Food– Potato Chips, Candy, Cookies, etc.Potato Chips, Candy, Cookies, etc.

• These foods have little to no nutritional value!!These foods have little to no nutritional value!!• Contains refined carbohydratesContains refined carbohydrates• Is calorie denseIs calorie dense• Full of Fat!!!Full of Fat!!!



• We love Fried FoodWe love Fried Food– Fried Chicken, Shrimp, Beef, Crawfish, Fried Chicken, Shrimp, Beef, Crawfish,

Fries, etc.Fries, etc.

– Fried Foods contain:Fried Foods contain:•High carbohydrates and caloriesHigh carbohydrates and calories

•Easy way to pack on pounds!Easy way to pack on pounds!



• Excessive AlcoholExcessive Alcohol– Alcoholic drinks have tons of caloriesAlcoholic drinks have tons of calories

•Alcohol slows the body’s fat-burning powerAlcohol slows the body’s fat-burning power

•Produces acetate which is used as fuel Produces acetate which is used as fuel instead of fatinstead of fat

•Alcohol is an appetite stimulantAlcohol is an appetite stimulant

•Reduces testosterone levels, which slow fat Reduces testosterone levels, which slow fat burnburn

•But wine is good!But wine is good!



• Never read food labelsNever read food labels– Check labels for:Check labels for:

•CaloriesCalories

•Refined CarbohydratesRefined Carbohydrates

•Total FatTotal Fat

•SugarSugar



• We don’t exercise!!We don’t exercise!!– Sedentary lifestyles cause us to gain Sedentary lifestyles cause us to gain

weight!weight!– Metabolism slows downMetabolism slows down– Body stores extra weight because it isn’t Body stores extra weight because it isn’t

burning anyburning any– Reduction of muscle slows metabolismReduction of muscle slows metabolism



• StressStress– Heightened stress increases amount of Heightened stress increases amount of

cortisol in the bodycortisol in the body– Cortisol is a stress hormone that causes Cortisol is a stress hormone that causes

the body to store fatthe body to store fat– Antidepressants cause weight gainAntidepressants cause weight gain– When depressed we overeat because When depressed we overeat because

eating “makes us happier”eating “makes us happier”


Negative Effects of being OverweightNegative Effects of being Overweight

• Obesity is the second leading cause of Obesity is the second leading cause of unnecessary deaths, smoking is #1unnecessary deaths, smoking is #1

• Obesity is more damaging to the body than Obesity is more damaging to the body than Smoking!!!Smoking!!!– Obesity affects all major body systems including the Obesity affects all major body systems including the

heart, lungs, muscles and bonesheart, lungs, muscles and bones


Negative Effects of being Negative Effects of being OverweightOverweight

• Increases risks of 30 diseases Increases risks of 30 diseases including:including:– DiabetesDiabetes– Cardiovascular DiseaseCardiovascular Disease– Certain CancersCertain Cancers– Sleep apneaSleep apnea– OsteoarthritisOsteoarthritis



Table 1. Prevalence of Medical Conditions by BMI for Men

Body Mass Index 18.5 - 24.9 25 - 29.9 30 - 34.9 > 40

Medical Condition

Type 2 Diabetes 2.03 4.93 10.1 10.65

Coronary Heart Disease 8.84 9.6 16.01 13.97

High Blood Pressure 23.47 34.16 48.95 64.53

Osteoarthritis 2.59 4.55 4.66 10.04

Source: NHANES III, 1988 - 1994.



Table 1. Prevalence of Medical Conditions by BMI for Women

Body Mass Index 18.5 - 24.9 25 - 29.9 30 - 34.9 > 40

Medical Condition

Type 2 Diabetes 2.38 7.12 7.24 19.89

Coronary Heart Disease 6.67 11.13 12.56 19.22

High Blood Pressure 23.26 38.77 47.95 63.16

Osteoarthritis 5.22 8.51 9.94 17.19

Source: NHANES III, 1988 - 1994.



• Increased BMI increases risks of:Increased BMI increases risks of:– Osteoarthritis (OA) Osteoarthritis (OA)

• Obesity is associated with the development of OA of the hand, hip, Obesity is associated with the development of OA of the hand, hip, back and especially the knee. back and especially the knee.

• Modest weight loss of 10 to 15 pounds is likely to relieve symptoms Modest weight loss of 10 to 15 pounds is likely to relieve symptoms and delay disease progression of knee OA. and delay disease progression of knee OA.

– Rheumatoid Arthritis (RA)Rheumatoid Arthritis (RA) – Deep Vein Thrombosis (DVT)Deep Vein Thrombosis (DVT) – Obesity increases the risk of DVT, a condition that disrupts the normal Obesity increases the risk of DVT, a condition that disrupts the normal

process of blood clotting. process of blood clotting. – Patients with obesity have an increased risk of DVT after surgery. Patients with obesity have an increased risk of DVT after surgery. – GallstonesGallstones– Obesity and rapid weight loss in obese persons are known risk factors Obesity and rapid weight loss in obese persons are known risk factors

for gallstones. for gallstones. – Gallstones are common among overweight and obese persons. Gallstones are common among overweight and obese persons.

Gallstones appear in persons with obesity at a rate of 30% versus 10% Gallstones appear in persons with obesity at a rate of 30% versus 10% in non-obese. in non-obese.



– Birth Defects Birth Defects – Maternal obesity (BMI Maternal obesity (BMI >> 29) has been associated with an 29) has been associated with an

increased incidence of neural tube defects (NTD)increased incidence of neural tube defects (NTD)– Obesity is reportedly associated with the increased Obesity is reportedly associated with the increased

incidence of overdue births, induced labor and longer incidence of overdue births, induced labor and longer labors. labors.

– Women with maternal obesity have more Cesarean Women with maternal obesity have more Cesarean deliveries and higher incidence of blood loss during deliveries and higher incidence of blood loss during delivery as well as infection and wound complication delivery as well as infection and wound complication after surgery. after surgery.

– Complications after childbirth associated with obesity Complications after childbirth associated with obesity include an increased risk of endometrial infection and include an increased risk of endometrial infection and inflammation, urinary tract infection and urinary inflammation, urinary tract infection and urinary incontinence. incontinence.



– Breast CancerBreast Cancer • Postmenopausal women with obesity have a higher risk of Postmenopausal women with obesity have a higher risk of

developing breast cancer. developing breast cancer. • Women who gain nearly 45 pounds or more after age 18 are twice as Women who gain nearly 45 pounds or more after age 18 are twice as

likely to develop breast cancer after menopause than those who likely to develop breast cancer after menopause than those who remain weight stable. remain weight stable.

• Premenopausal women diagnosed with breast cancer who are Premenopausal women diagnosed with breast cancer who are overweight appear to have a shorter life span than women with lower overweight appear to have a shorter life span than women with lower BMI. BMI.

• The risk of breast cancer in men is also increased by obesity. The risk of breast cancer in men is also increased by obesity. – Colorectal CancerColorectal Cancer

• High BMI, high calorie intake, and low physical activity are High BMI, high calorie intake, and low physical activity are independent risk factors of colorectal cancer. independent risk factors of colorectal cancer.

– Endometrial Cancer (EC) Endometrial Cancer (EC) • Women with obesity have three to four times the risk of EC than Women with obesity have three to four times the risk of EC than

women with lower BMI. women with lower BMI. – Renal Cell CancerRenal Cell Cancer

• Consistent evidence has been found to associate obesity with renal Consistent evidence has been found to associate obesity with renal cell cancer, especially in women. cell cancer, especially in women.



– Cardiovascular Disease (CVD)Cardiovascular Disease (CVD) – Obesity increases CVD risk due to its effect on blood lipid Obesity increases CVD risk due to its effect on blood lipid

levels. levels. – Weight loss improves blood lipid levels by lowering Weight loss improves blood lipid levels by lowering

triglycerides and LDL (“bad”) cholesterol and increasing HDL triglycerides and LDL (“bad”) cholesterol and increasing HDL (“good”) cholesterol. (“good”) cholesterol.

– Weight loss of 5% to 10% can reduce total blood cholesterol. Weight loss of 5% to 10% can reduce total blood cholesterol. – The effects of obesity on cardiovascular health can begin in The effects of obesity on cardiovascular health can begin in

childhood, which increases the risk of developing CVD as an childhood, which increases the risk of developing CVD as an adult. adult.

– Overweight and obesity increase the risk of illness and death Overweight and obesity increase the risk of illness and death associated with coronary heart disease. associated with coronary heart disease.

– Obesity is a major risk factor for heart attack, and is now Obesity is a major risk factor for heart attack, and is now recognized as such by the American Heart Association. recognized as such by the American Heart Association.



– Carpal Tunnel Syndrome (CTS) Carpal Tunnel Syndrome (CTS) – Obesity has been established as a risk factor for CTS. Obesity has been established as a risk factor for CTS. – The odds of an obese patient having CTS were found in The odds of an obese patient having CTS were found in

one study to be almost four times greater than that of a one study to be almost four times greater than that of a non-obese patient. non-obese patient.

– Seventy percent of persons in a recent CTS study were Seventy percent of persons in a recent CTS study were overweight or obese. overweight or obese.

– Chronic Venous Insufficiency (CVI) Chronic Venous Insufficiency (CVI) – Patients with CVI, an inadequate blood flow through the Patients with CVI, an inadequate blood flow through the

veins, tend to be older, male, and have obesity. veins, tend to be older, male, and have obesity. – Daytime SleepinessDaytime Sleepiness – People with obesity frequently complain of daytime People with obesity frequently complain of daytime

sleepiness and fatigue, two probable causes of mass sleepiness and fatigue, two probable causes of mass transportation accidents. transportation accidents.



– Diabetes (Type 2)Diabetes (Type 2) – As many as 90% of individuals with type 2 As many as 90% of individuals with type 2

diabetes are reported to be overweight or diabetes are reported to be overweight or obese. obese.

– Obesity has been found to be the largest Obesity has been found to be the largest environmental influence on the prevalence of environmental influence on the prevalence of diabetes in a population. diabetes in a population.

– Obesity complicates the management of type 2 Obesity complicates the management of type 2 diabetes by increasing insulin resistance and diabetes by increasing insulin resistance and glucose intolerance, which makes drug glucose intolerance, which makes drug treatment for type 2 diabetes less effective. treatment for type 2 diabetes less effective.

– A weight loss of as little as 5% can reduce high A weight loss of as little as 5% can reduce high blood sugar. blood sugar.



– GoutGout – Obesity contributes to the cause of gout -- the deposit of Obesity contributes to the cause of gout -- the deposit of

uric acid crystals in joints and tissue. uric acid crystals in joints and tissue. – Heat DisordersHeat Disorders – Obesity has been found to be a risk factor for heat injury Obesity has been found to be a risk factor for heat injury

and heat disorders. and heat disorders. – HypertensionHypertension – Over 75% of hypertension cases are reported to be Over 75% of hypertension cases are reported to be

directly attributed to obesity. directly attributed to obesity. – Weight or BMI in association with age is the strongest Weight or BMI in association with age is the strongest

indicator of blood pressure in humans. indicator of blood pressure in humans. – The risk of developing hypertension is five to six times The risk of developing hypertension is five to six times

greater in obese adult Americans, age 20 to 45, greater in obese adult Americans, age 20 to 45, compared to non-obese individuals of the same age. compared to non-obese individuals of the same age.



– Impaired Immune ResponseImpaired Immune Response – Obesity has been found to decrease the body’s resistance to Obesity has been found to decrease the body’s resistance to

harmful organisms. harmful organisms. – A decrease in the activity of scavenger cells, that destroy A decrease in the activity of scavenger cells, that destroy

bacteria and foreign organisms in the body, has been observed bacteria and foreign organisms in the body, has been observed in patients with obesity.in patients with obesity.

– Impaired Respiratory Function Impaired Respiratory Function – Obesity is associated with impairment in respiratory function. Obesity is associated with impairment in respiratory function. – Obesity has been found to increase respiratory resistance, which Obesity has been found to increase respiratory resistance, which

in turn may cause breathlessness. in turn may cause breathlessness. – Decreases in lung volume with increasing obesity have been Decreases in lung volume with increasing obesity have been

reported. reported. – Infections Following WoundsInfections Following Wounds – Obesity is associated with the increased incidence of wound Obesity is associated with the increased incidence of wound

infection. infection. – Burn patients with obesity are reported to develop pneumonia Burn patients with obesity are reported to develop pneumonia

and wound infection with twice the frequency of non-obese.and wound infection with twice the frequency of non-obese.



– InfertilityInfertility – Obesity increases the risk for several reproductive disorders, Obesity increases the risk for several reproductive disorders,

negatively affecting normal menstrual function and fertility. negatively affecting normal menstrual function and fertility. – Weight loss of about 10% of initial weight is effective in Weight loss of about 10% of initial weight is effective in

improving menstrual regularity, ovulation, hormonal profiles improving menstrual regularity, ovulation, hormonal profiles and pregnancy rates. and pregnancy rates.

– Liver DiseaseLiver Disease – Excess weight is reported to be an independent risk factor for Excess weight is reported to be an independent risk factor for

the development of alcohol related liver diseases including the development of alcohol related liver diseases including cirrhosis and acute hepatitis. cirrhosis and acute hepatitis.

– Low Back Pain Low Back Pain – Obesity may play a part in aggravating a simple low back Obesity may play a part in aggravating a simple low back

problem, and contribute to a long-lasting or recurring problem, and contribute to a long-lasting or recurring condition. condition.

– Women who are overweight or have a large waist size are Women who are overweight or have a large waist size are reported to be particularly at risk for low back pain. reported to be particularly at risk for low back pain.



– PainPain – Bodily pain is a prevalent problem among persons with obesity. Bodily pain is a prevalent problem among persons with obesity. – Greater disability, due to bodily pain, has been reported by persons with Greater disability, due to bodily pain, has been reported by persons with

obesity compared to persons with other chronic medical conditions. obesity compared to persons with other chronic medical conditions. – Obesity is known to be associated with musculoskeletal or joint-related Obesity is known to be associated with musculoskeletal or joint-related

pain. pain. – Foot pain located at the heel, known as Sever’s disease, is commonly Foot pain located at the heel, known as Sever’s disease, is commonly

associated with obesity. associated with obesity. – PancreatitisPancreatitis – Obesity is a predictive factor of outcome in acute pancreatitis. Obese Obesity is a predictive factor of outcome in acute pancreatitis. Obese

patients with acute pancreatitis are reported to develop significantly more patients with acute pancreatitis are reported to develop significantly more complications, including respiratory failure, than non-obese. complications, including respiratory failure, than non-obese.

– Sleep ApneaSleep Apnea – Obesity, particularly upper body obesity, is the most significant risk factor Obesity, particularly upper body obesity, is the most significant risk factor

for obstructive sleep apnea. for obstructive sleep apnea. – There is a 12 to 30-fold higher incidence of obstructive sleep apnea There is a 12 to 30-fold higher incidence of obstructive sleep apnea

among morbidly obese patients compared to the general population. among morbidly obese patients compared to the general population. – Among patients with obstructive sleep apnea, at least 60% to 70% are Among patients with obstructive sleep apnea, at least 60% to 70% are

obese. obese.



– StrokeStroke – Elevated BMI is reported to increase the risk of ischemic stroke Elevated BMI is reported to increase the risk of ischemic stroke

independent of other risk factors including age and systolic blood independent of other risk factors including age and systolic blood pressure. pressure.

– Abdominal obesity appears to predict the risk of stroke in men. Abdominal obesity appears to predict the risk of stroke in men. – Obesity and weight gain are risk factors for ischemic and total stroke in Obesity and weight gain are risk factors for ischemic and total stroke in

women. women. – Surgical ComplicationsSurgical Complications – Obesity is a risk factor for complications after a surgery. Obesity is a risk factor for complications after a surgery. – Surgical patients with obesity demonstrate a higher number and Surgical patients with obesity demonstrate a higher number and

incidence of hospital acquired infections compared to normal weight incidence of hospital acquired infections compared to normal weight patients. patients.

– Urinary Stress IncontinenceUrinary Stress Incontinence – Obesity is a well-documented risk factor for urinary stress Obesity is a well-documented risk factor for urinary stress

incontinence, involuntary urine loss, as well as urge incontinence and incontinence, involuntary urine loss, as well as urge incontinence and urgency among women. urgency among women.

– Obesity is reported to be a strong risk factor for several urinary Obesity is reported to be a strong risk factor for several urinary symptoms after pregnancy and delivery, continuing as much as 6 to 18 symptoms after pregnancy and delivery, continuing as much as 6 to 18 months after childbirth.months after childbirth.



– Several other obesity-related conditions have Several other obesity-related conditions have been reported by various researchers including: been reported by various researchers including: • abdominal hernias, acanthosis nigricans, endocrine abdominal hernias, acanthosis nigricans, endocrine

abnormalities, chronic hypoxia and hypercapnia, abnormalities, chronic hypoxia and hypercapnia, dermatological effects, depression, elephantitis, dermatological effects, depression, elephantitis, gastroesophageal reflux, heel spurs, hirsutism, lower gastroesophageal reflux, heel spurs, hirsutism, lower extremity edema, mammegaly (causing considerable extremity edema, mammegaly (causing considerable problems such as bra strap pain, skin damage, problems such as bra strap pain, skin damage, cervical pain, chronic odors and infections in the skin cervical pain, chronic odors and infections in the skin folds under the breasts, etc.), large anterior folds under the breasts, etc.), large anterior abdominal wall masses (abdominal paniculitis with abdominal wall masses (abdominal paniculitis with frequent panniculitis, impeding walking, causing frequent panniculitis, impeding walking, causing frequent infections, odors, clothing difficulties, low frequent infections, odors, clothing difficulties, low back pain), musculoskeletal disease, prostate cancer, back pain), musculoskeletal disease, prostate cancer, pseudo tumor cerebri (or benign intracranial pseudo tumor cerebri (or benign intracranial hypertension), and sliding hiatil hernia. hypertension), and sliding hiatil hernia.

Calories In – Calories Out = Calories In – Calories Out = Weight LossWeight Loss• Weight loss can be achieved either by eating fewer calories Weight loss can be achieved either by eating fewer calories

or by burning more calories with physical activity, or by burning more calories with physical activity, preferably both.preferably both.

A healthy weight loss program consists of: A healthy weight loss program consists of:

• A reasonable, realistic weight loss goal – 2.5 lbs/weekA reasonable, realistic weight loss goal – 2.5 lbs/week

• A reduced calorie, nutritionally-balanced eating plan A reduced calorie, nutritionally-balanced eating plan

• Regular Regular physical activity • A behavior change plan to help you stay on track with your A behavior change plan to help you stay on track with your

goalsgoals


http://www.mypyramid.gov/pyramid/physical_activity.html

Keep in MindKeep in Mind

• Calories count Calories count

• Portions count Portions count

• Nutrition counts Nutrition counts

• Even a small amount of weight loss can lead to big health Even a small amount of weight loss can lead to big health benefits Strive to develop good habits to last a lifetime benefits Strive to develop good habits to last a lifetime

• Feel free to discuss your weight loss plans with us!Feel free to discuss your weight loss plans with us!

• To lose about 1 pound per week, subtract 500 calories each To lose about 1 pound per week, subtract 500 calories each day from the daily amount. To lose about 2 pounds per day from the daily amount. To lose about 2 pounds per week, subtract 1000 calories daily.week, subtract 1000 calories daily.

• DO NOT LET A SLIP TURN INTO A SUBSTANTIAL WEIGHT DO NOT LET A SLIP TURN INTO A SUBSTANTIAL WEIGHT GAIN!GAIN!


New Orleans DietNew Orleans Diet

• Red Beans and Rice- Use brown rice- Red Beans and Rice- Use brown rice- Helps Lower LDLHelps Lower LDL

• Grill or Bake fish instead of Frying itGrill or Bake fish instead of Frying it

• Boil Seafood instead of Frying it- DO Boil Seafood instead of Frying it- DO NOT FRY ANYTHING!NOT FRY ANYTHING!

• Add a Salads to your mealsAdd a Salads to your meals

• Avoid anything with High Fructose Avoid anything with High Fructose Corn SyrupCorn Syrup



• Drink More Water- 8 GlassesDrink More Water- 8 Glasses

• Eat more Fiber- Whole Weat, Use Eat more Fiber- Whole Weat, Use Whole Grain Wheat Bread instead of Whole Grain Wheat Bread instead of White/French BreadWhite/French Bread

• Add vegetables to every mealAdd vegetables to every meal

• If you must drink alcohol, choose If you must drink alcohol, choose light beer, winelight beer, wine



• By Lean MeatsBy Lean Meats

• Eat smaller portions throughout the dayEat smaller portions throughout the day

• Avoid Trans-FatAvoid Trans-Fat

• Boost Fiber to lose weight/prevent Boost Fiber to lose weight/prevent cancercancer– All Bran CerealAll Bran Cereal– Fruit/VegetablesFruit/Vegetables– Eat skin on Fruits/PotatoesEat skin on Fruits/Potatoes


The Key to Weight Loss!The Key to Weight Loss!

• It’s like putting gas in a car!It’s like putting gas in a car!

• Join a gym, and hire a personal trainerJoin a gym, and hire a personal trainer

• Find a friend and go walk/jog/runFind a friend and go walk/jog/run

• Buy light weights and exercise at homeBuy light weights and exercise at home

• Take stairs at workTake stairs at work

• Park far away from work or store (ensure Park far away from work or store (ensure safety)safety)

• Use a pedometer and aim for Use a pedometer and aim for 5,000/steps/day5,000/steps/day


ExerciseExercise

• DanceDance

• Improve postureImprove posture

• Play with your kids/ grandkidsPlay with your kids/ grandkids

• Resistance BandsResistance Bands

• Yoga/Pilates ClassYoga/Pilates Class


GoalGoal

• Gradual Change of LifestyleGradual Change of Lifestyle

• Slip ups are okay, just bounce backSlip ups are okay, just bounce back

• Small changes exponentially add Small changes exponentially add years to your life!years to your life!


CardioCardio

• 5 days/week5 days/week

• 30 min/day30 min/day

• Anything that gets you moving!Anything that gets you moving!


Weight lifting tipsWeight lifting tips

• Endurance training- 12-15 repsEndurance training- 12-15 reps

• Toning training 8-10 repsToning training 8-10 reps

• Strength training 3-6 repsStrength training 3-6 reps

• Burnouts!! To Lose Weight! Burnouts!! To Lose Weight!

• WarmupWarmup

• StretchStretch

• Muscle is 70% water!Muscle is 70% water!


Weight Lifting TipsWeight Lifting Tips

• 3x per week, but if can just do once a 3x per week, but if can just do once a week that’s okayweek that’s okay

• Work out entire body/workoutWork out entire body/workout

• One exercise per muscle group is One exercise per muscle group is enoughenough

• Stay hydratedStay hydrated


Obesity Training Jacques Courseault, M.D. .

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Transcript of Obesity Training Jacques Courseault, M.D. .