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Understanding Weight Loss Myths and Exploring Weight Loss Truths
FCS 470 Jordan Michaud
Fontbonne University
Weight Loss MythsLose 30 pounds in 30 days.
Carbs are fattening therefore I should limit them when trying to lose weight.
Some people can eat whatever they want and still lose weight.
Eating healthy food costs to much.
If I skip meals, I can lose weight.
(Weight-control Information Network, 2012, pp. 1-4)
Weight Loss Truths
Safe weight loss is losing 1/2 to 2 pounds per week
“Lose 30 pounds in 30 days”
(Weight-control Information Network, 2012, pp. 1-4)
Weight Loss Truths
Carbohydrates are the body’s main source of energy
Limiting your intake is not necessary
Simple & Complex carbohydrates
“Carbs are fattening therefore I should limit them when trying to lose weight”
(Weight-control Information Network, 2012, pp. 1-4)
Weight Loss Truths
Age, genes, medicines, lifestyle habits
Burning more calories than consumed
“Some people can eat whatever they want and still lose weight”
(Weight-control Information Network, 2012, pp. 1-4)
Weight Loss Truths
Fresh vs. Frozen
Canned foods
Purchasing small
“Eating healthy food costs too much”
(Weight-control Information Network, 2012, pp. 1-4)
Weight Loss Truths
Increases hunger = increased intake
In particular, skipping breakfast
“If I skip meals, I can lose weight”
which leads us to …
(Weight-control Information Network, 2012, pp. 1-4)
Meal Frequency
Increasing or decreasing eating occasions beyond the traditional pattern of three meals daily
Number of daily eating occasions, meals and snacks consumed per day
(Kulovitz et al. 2013, p. 386)
(Bachman, Phelan, Wing, & Raynor, 2012, p. 2)
Meal Frequency
Increase Meal Frequency
Substitute traditional eating pattern
Evenly distributes daily caloric intake
Defined meal times help regulate appetite
Recommendations:
(Kulovitz et al, 2013, p. 386-388)
Meal FrequencyBody weight regulation
Hunger control
Normal BMI
Heart disease
Obesity
Type 2 Diabetes
Improve metabolism
Influences:
(Kulovitz et al, 2013, p. 386-387)
Meal Frequency & Obesity
Lower risk
Prevent through breakfast
Better tolerate reduced-calorie diets when Meal Frequency is increased
Lower glycemic load
(Kulovitz et al, 2013, p. 386-391)
Metabolic Rate
Declines with age
Declines with restriction of energy intake
Stimulates deprivation
Receptors store energy
Rate slows 15% in a 2 weeks time
Varies upon the individual
(Mahan, Escott-Stump, Raymond, 2012, p.465)
SummaryWeight loss myths only set yourself up for failure
Instead of skipping meals, increase your Meal Frequency
Meal Frequency is defined as the number of daily eating occasions,
meals and snacks consumed per day.
Hunger is the number one barrier to weight loss. The resolution to this
barrier is Meal Frequency.
Increasing Meal Frequency helps with a regulated caloric intake.
Meal Frequency has an array of influences on the body, not just
physically.
Meal Frequency regulates metabolic fluctuations.
ReferencesBackman, J. L., Phelan, S., Wing, R. R., & Raynor, H. A. (2011). Eating frequency is higher in weight loss
maintainers and normal weight individuals as compared to overweight individuals. Journal of the American Diabetes Association, 111 (11), 1730-1734. doi:10.1016/j.jada.2011.08.006.
Food Clock [illustration]. (2014). Retrieved from www.dreamstime.com/royalty-free-stock-photo-time-healthy-f ood-clock-made-many-types-grains-beans-image31138275
Kulovitz, M. G., Kravitz, L. R., Mermier, C., Gibson, A. L., Conn, C. A., Kolkmeyer, D., & Kersick, C. M. (2013). Potential role of meal frequency as a strategy fro weight loss and health in overweight or obese adults. Nutrition Journal, 386-392.
Mahan, K. L., Escott-Stump, S., & Raymond, J. L. (2012). Nutrition for health and fitness. In Krause’s: Food and the nutrition care process (13th ed., pp. 461-488). St. Louis, MO: Elsevier Inc.
Questioned Smiley Face [illustration]. (2012). Retrieved from premedfaq.com/examkrackers-or-berkeley-review-for-mcat- prep-books-part-22/
Time to Eat [illustration]. (2014). Retrieved from www.activelifedc.com/personal-training/why-you-dont-need-to-eat- every-3-hours---meal-frequency-myths/113448
Weight-control Information Network. (2012). Weight-loss and nutrition myths. Retrieved from http://www.win.niddk.nig.gov
Weight-loss [illustration]. (2014). Retrieved from www.articlediscussion.com/discuss-weight-loss-supplements/
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