2. Obesity
 34% of Americans are Obese
 Body Mass Index Chart
 18.5 – 24.9 healthy weight
 25 – 29.9 overweight
 30 – 39.9 obese
 40 + morbid
 Example ~ 5’10” obese at 210#
 Where do you stack up?

3. Obesity Trends* Among U.S. Adults
BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%

4. Obesity Trends* Among U.S. Adults
BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%

5. Obesity Trends* Among U.S. Adults
BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%

6. Obesity Trends* Among U.S. Adults
BRFSS, 1997for 5’ 4” person)
(*BMI ≥30, or ~ 30 lbs. overweight
No Data <10% 10%–14% 15%–19% ≥20%

7. Obesity Trends* Among U.S. Adults
BRFSS, 2001for 5’ 4” person)
(*BMI ≥30, or ~ 30 lbs. overweight
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

8. Obesity Trends* Among U.S. Adults
BRFSS, 2004for 5’ 4” person)
(*BMI ≥30, or ~ 30 lbs. overweight
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

9. Obesity Trends* Among U.S. Adults
BRFSS, 2006for 5’ 4” person)
(*BMI ≥30, or ~ 30 lbs. overweight
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

10. Obesity Trends* Among U.S. Adults
BRFSS, 2009for 5’ 4” person)
(*BMI ≥30, or ~ 30 lbs. overweight
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

11. Obesity Trends* Among U.S. Adults
BRFSS,1990, 1999, 2009
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
1990 1999
2009
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

12. Keys to success…
 Drink lots of water, journal your intake, and
exercise!
 Timing of meals and portion sizes
 Honorable mention: importance of sleep

13. Hydration
 Important for core temperature regulation, appetite
control, performance, and proper kidney function
(toxin excretion).
 Dehydration:
 FATIGUE!!!!
 Decrease in blood volume, which increases stress on the
cardiovascular system
 2% body weight loss= decrease performance*
 3% loss = 4-8% decrease in aerobic power*
*Williams, Melvin. Nutrition for Health, Fitness & Sport. 6th ed. New York: McGraw-Hill, 2002

14. Adding Hydration
 Experiment with different types of bottled water or
serving containers
 Place reminders around the office
 Set phone or computer reminders
 Place sticky pad notes with reminders
 Add flavorings or sparkling water to your drink
occasionally
 8-10 8oz glasses as a base then add 8 oz for:
 15 minutes of vigorous exercise
 Every glass of caffeinated or alcoholic beverage

15. Food Journaling
 Food journal, notebook, sticky notes, memo pad on
your phone or ipad, Excel spreadsheet…
 Phone apps (ifit)
 Database programs (also used as apps) such as:
 Sparkpeople.com, myfitnesspal.com, dailyplate.com,
calorieking.com
 Other programs such as ADA exchanges or weight
watchers
 Calorie counting not recommended

16. Timing of meals
 Important for hormonal appetite regulation
 Do you eat breakfast?
 It’s been shown if you skip breakfast you end up eating more
calories through the day
 Excessive appetite = girth
 Preventative eating
 Eat every 2-4 hours!
 It may take time before your hormones respond
 Encourage a 2 week trial
 Small frequent meals are better for digestive
regulation

17. What to eat and how
much
 Protein
 Carbohydrate (Starch)
 Fat
 Fruit
 Vegetables

18. Protein

19. Proteins
•Adequate amounts are critical to maintain
muscle mass during weight loss. (DNA, immunity)
•Increases satiety, or the feeling of fullness
•Add to am breakfast or snack, lunch and
dinner.
Women Men
AM 1-2 oz 1-3 oz
Lunch 2-3 oz 3-4 oz
Dinner 2-4 oz 3-6 oz

20. Proteins
•Lean Proteins in 1 oz servings
•1 oz cooked chicken, turkey, most deli meat,
round and loin red meats (sirloin,
tenderloin), any fish
• ¼ cup cottage cheese, shredded low-fat
mozzarella/feta, egg whites, low-fat Greek
yogurt.
• 8 oz low-fat milk or yogurt
•4 oz reduced fat tofu
• ½ cup legumes

21. Carbohydrates

22. Carbohydrates
•Carbohydrate is the fasting acting fuel
•Benefits:
•High in Fiber (both soluble and insoluble)
• 25-30 grams recommended daily
• 3 grams per serving rule
•High in antioxidants and vitamins (Grain, fruit,
and vegetables)
•B vitamins including Folic Acid, B6, thiamin, and niacin
• Vitamin C, Vitamin E, and selenium
Women Men
AM 1-2 1-2
Lunch 1-2 2-3
Dinner 1-2 2-3

23. Carbohydrate
 1 serving of starch:
 ¾ c low sugar cereal, ½ c cooked oatmeal, one slice of
bread, 1/3 c pasta or rice, ½ mashed potatoes,
 ½ c beans, 1 c spaghetti squash, ½ small potato
 100 calorie snack packs, 3 c popcorns
 1 serving of fruit:
 Tennis ball size, ½ c small pieces, lc large pieces
 ½ c juice…

24. Fats

25. Fats
 Needed for cellular function and organ
protection. Also slows down digestion aiding in
satiety
 Cut back on high fat meats and sauces:
 Prime rib, wings, bacon, cheese, peanut butter,
sausage, and hotdogs
 Cheese, cream, pesto, and butter sauces
 Choose 1-2 fats per meal:
 1 T salad dressing, 6 almonds, 1 tsp oil or butter, ¼ c
cheese, 2 T guacamole, or 1 T sour cream.

26. Fruit and Vegetables
Eat them!!

27. Exercise
 Handouts: at your home or in a gym workouts
 Basic
 Advanced
 Surgeon General recommends 30 minutes of
accumulated activity most days for general health
and 60 minutes most days for weight loss
 Minimum of 10 minutes at one time
 No upper level

28. Popular Diets
Diets Pros Cons
Atkins Fast initial wt loss, Electrolyte imbalance, low
decrease appetite, good if energy w/exercise, ketone
you like protein side effects
HcG Fast wt loss Highly restrictive,
expensive, dangerous,
must cycle injections
Weight Watchers Healthy weight loss, some Group therapy is not for
nutrition education, low everyone, diet fatigue
cost
South Beach Usually healthy wt loss, Time consuming recipes,
good tasting meals food bill can be expensive
Custom Diet Tailored to fit your lifestyle, Can be expensive, must
private, nutrition education, put in a lot to get a lot out
healthy

29. Expectations
 How many calories are in one pound of body fat??
 Realistically consider holidays, vacations, and
special events
 How much do you have to lose? Refer back to the
BMI chart
 Motivators

30. Strength from Within, LLC
Heather Cherry, RD
Registered Dietitian
www.strengthfromwithin.net
heather@strengthfromwithin.net
Office:
6502 E Dickenson Pl
Denver, CO 80224
Phone:
303.514.9894