Learn to compute your ideal body weight and BMI
Learn cutoffs for obesity
Compute calorie requirements
Learn calorie counting
Understand basic principles in dieting
Learn about <100 calorie snacks
“Bomb calorimeter” (Wilbur Atwater)
Calorie counting: how many calories were consumed
when eating particular foods, and "burned" when
engaging in different activities
8. Tannhauser Formula for
Ideal Body Weight (IBW)
IBW (in kg) = (height in
cm minus 100) less 10%
example: 5’3” (convert
to cm: 63in x 2.54cm/in
160.02 - 100 = 60.02
less 10% = 54.018 kg
9. Next… ﬁnd out level of
Standard Average # of Calories burned
Bed rest: 25
Light activity: 35
Multiply IBW with Physical activity
Example: 54kg x 30 = 1620 calories
This is the energy required to maintain body
weight (no loss/gain)
10. Set goals… with your
TCR = 1620 cal/day
Goal: reduce by 1
500 calories less: weight
loss of 1lb/week
1620-500 = 1120 cal/
11. How do we break it down?
12-15% (max 20%)
13. Vegetables: 16 calories per
cup or 90grams (cooked)
Puso ng saging
Chayote fruit or leaves
19. Other carbs:
buko pie (1 slice)
hopia baboy (1)
hot cakes (1)
fruit cake (1 slice)
chocolate cake (1 slice)
Spanish bread (1)
Cinnamon roll (1)
1/2 donut = 190 cal
croissant = 235 cal
muffin = 290 cal
eclair = 212 cal
century egg = 135 cal
embotido (2.5 pcs) = 187 cal
Adobong baboy 1 cup = 302 cal
Callos 1 cup = 260 cal
Dinuguan 1 cup = 124 cal
Kare-kare 1/2 cup = 103 cal
Kilawin 1/2 cup = 113 cal
Lechon baboy (50g) = 273 cal
Lumpia fresh with sauce = 273 cal
Lumpia with peanut sauce = 403 cal
Menudo 2/3 cup = 144 cal
Okoy = 184 cal
Pochero 1 cup = 282 cal
21. Alcoholic drinks
Pure water = 0 cal
Beer 11oz = 163 cal
Cognac = 75 cal
Gin dry = 107 cal/jigger
Ginebra 1 bottle - 832 cal
Martini = 143 cal
Whisky = 107 cal
Wine Red = 73 cal/glass
Wine White = 85 cal/glass
Champagne = 85 cal
25. Average calories burned in
Sleeping = 35
Typing on computer = 50
Ironing = 63
Cooking = 86
Light housework = 115
Mopping floor = 119
Shopping = 102
Fishing = 119
Climbing Hills (no load) =
Walking slowly = 106
Walking briskly = 120
Running slowly = 280
Running fast = 384
Jogging = 215
Cycling = 123
Swimming = 311
Ballroom dancing = 98
Aerobic dancing = 198
Volleyball = 96
Football = 253
Basketball = 265
Golf = 140
Tennis = 209
Badminton = 186
Foreplay x 15mins = 22.5
Actual Intercourse x 15
mins = 67.5 cal
Think of this general rule…
Estimated caloric burn for 10minutes of
moderate physical activity is 100 calories
Not “losing” weight does not mean lack of success
Muscle gain causes weight gain
Hence, sometimes, you can estimate appropriate weight loss by
checking your clothes: looser clothes mean a smaller waist.
1247 calories intake
Breakfast: Pandesal 3pcs (100cal) + taho 1 cup (80 cal) + papaya 1 slice
(40cal) = 220
Lunch: rice 1 cup (200cal) + adobo 1 cup (302 cal) = 502
Snacks: Donut (380 cal)
Dinner: rice 1/2 cup (100cal) + bangus1 slice (45 cal) = 145
Walking slowly for 30 mins = 120 calories
1247 minus 106 = 1127 calories
30. What if I overeat? What if I like to eat
a lot of donuts and sugary foods?
3 pieces of banana: 40cal/pc x 3 = 120 calories
2 pieces of donuts: 380cal/pc x 2 = 760 calories
5 cups of rice = 200cal/cup x 6 = 1000 calories
Lechon baboy 100g = 546 calories
31. What activities will burn calories
to target TCR of 1120?
You need to burn 1306 calories
Jog for 1 hour = 430 calories
Swim for 30mins = 311 calories
Aerobic dancing for 45mins = 297
Have sex 3x = 270 calories
Losing Track of Your Snacks
-take note of the nibbles in between
-milk tea, cake, ice cream, pizza, donuts
-use a smartphone or a notebook to keep track
Not Snacking at All
-several small meals and snacks a day are more likely to control hunger and cause weight loss
-snacking puts metabolism in high gear (esp protein rich snacks)
-nuts are GOOD
Loading Up on Low-Fat
-low fat is not the same as low calorie
-eating too much of “low-fat” cake may have you end up with more calories than a smaller size of
-always check the nutritional level
Sipping Too Many Calories
-we tend to overlook what’s in our drinks
-fancy coffee and alcoholic beverages have more than 500 calories
-watch out for calories in fruit juice and soda
-liquid calories don’t curb hunger
Drinking Too Little Water
-water is essential for burning calories
-dehydration drags metabolism = slower weight loss
-more water = more calorie burn
-this may be counterproductive
-body burns more fat when it gets enough calcium; it produces more fat when it’s calcium-deprived
-calcium supplements do not appear to yield the same benefit
-stick to non-fat or low-fat
Tip No. 1: Drink plenty of water or other calorie-free
-people confuse thirst with hunger so they end up eating extra calories
when an ice cold glass of water is all they really need
-try flavored sparkling water or a cup of fruit-infused herbal tea
Tip No. 2: Be choosy about nighttime snacks.
-snacking in front of the TV: one of the easiest ways to throw diet off course
-close down kitchen
-allow only low-calorie snack
Tip No. 3: Enjoy your favorite foods.
-be a slim shopper
-buy one fresh bakery cookie instead of a box
-moderation is key
Tip No. 4: Eat several mini-meals during the day.
-you will lose weight by eating fewer calories than you burn
-but when you’re hungry all the time, this will be difficult
-eat 4-5 meals/snacks per day
Tip No. 5: Eat protein at every meal.
-protein is the ultimate “fill-me-up” food
-protein keeps you feeling full for longer
-seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, beans
Tip No. 6: Spice it up.
-food that is loaded with flavor will stimulate your taste
buds and be more satisfying so you won’t eat much
Tip No. 7: Stock your kitchen with healthy, convenient foods.
-have ready-to-eat snacks and meals-in-minutes on hand to avoid the urge to eat fast-food
-frozen vegetables, whole grain pasta, reduced fat cheese, canned tomatoes, canned
beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, bags of salad greens
Tip No. 8: Order children's portions at restaurants.
-this is a good way to cut calories and keep portions reasonable
-another trick is to use smaller plates
-this helps the portions look more (if the mind is satisfied, so will the stomach be)
Tip No. 9: Swap a cup of pasta for a cup of vegetables.
-reduction in the portion of starch and increasing
the amount of veggies saves 100-200 calories
Tip No. 10: Always eat breakfast.
-not eating BF can make you hungry later leading to too much
nibbling and binge eating at lunch and dinner
-try high fiber cereal, low-fat milk and fruit
Tip No. 11: Include fiber in your diet.
-fiber aids digestion, prevents constipation and lowers cholesterol
-women: 25g/day; men: 38g/day = 14g per 1000 calories
-Good sources: oatmeal, beans, whole grain foods, fruits and veggies
Tip No. 12: Clean the cupboards of fattening foods.
-Chips in the pantry and ice cream in the freezer makes weight loss harder than it has to be
-Purge your cupboard of fattening foods
-Walk to the mall/resto/snackhouse
Tip No. 13: Lose weight slowly.
-dropping pounds take time
-realistic goal: 1-2 pounds per week
-health benefits start to appear when you’ve lost just about 5%-10% of your body weight
Tip No. 14: Weigh yourself once a week.
-so as not to be derailed by daily fluctuations
-weigh yourself at the same time of the day, on the same day of the
week, and in the same clothes
Tip No. 15: Get enough sleep.
-sleep deprivation: overproduction of ghrelin (appetite-stimulating hormone)
and underproduces leptin (hormone that tells you when you’re full)
-sleep makes you feel rested and full and keeps you from unnecessary snacking
Tip No. 16: Understand portion sizes.
-use kitchen scales and measuring cups to measure meals for a week or two
-use smaller plates and glasses to downsize your portions
-split restaurant servings in half
-portion out snack servings instead of eating them directly from the container
Tip No. 17: Eat more fruits and vegetables.
-Best “diet”: eating more food, not less
-it is important to feel full
-choose smart snacks
Tip No. 18: Limit alcohol to weekends.
-alcohol has empty calories
-5oz glass of wine: 125 cal
-bottle of beer: 153 cal
-our body doesn’t use these calories well; they get converted directly to fat
-try weekends only: 1 drink for women, two for men
Tip No. 19: Chew sugarless gum.
-this manages hunger, control snack cravings,
aid in weight loss
Tip No. 20: Keep a food diary.
-writing down what you eat and drink tends to make you more aware of what, when, and how
much you’re consuming
-Study: food diary 6days/week lost 2x more weight than those who kept a diary one day a week or
Tip No. 21: Celebrate success (but not with food).
-buy a CD, watch a movie, go shopping, travel
Tip No. 22: Get help from family and friends.
-tell your family and friends about your efforts
-use apps: LIFT, LIVESTRONG, MYFITNESSPAL.COM
- 300-400 calories; 30 grams fat
Food Fix: Use only 1 tablespoon of dressing and 2 tablespoons of
tangy Parmesan cheese.
-80grams sugar, 350 calories or more, little protein, no fresh fruit
Food Fix: Get the small cup. Ask for fresh fruit, low-fat yogurt, milk, or
protein powder to blend in protein and good nutrition.
-up to 500 calories; small size does not curb hunger
Food Fix: Choose bars that have 200 calories or less, some fiber, and at least
5 grams of protein, which helps provide energy when the sugar rush fades.
-1000 calories, plenty of saturated fat - cheese, sour cream, fat in the jumbo flour tortilla
Food Fix: Share one. Or try a soft taco with fajita-style grilled meats and veggies on a
corn tortilla with tasty, low-calorie salsa.
-if it gives you the license to have a large order of fries or big dessert
(adds 300 cal)
Food Fix: Watch your total calories.
-may have added 125 calories
Food Fix: Refrigerating tap water may make it more appealing. Or try
packets of crystallized lemon to add flavor without calories.
Whole milk (3.25%) = 150 cal., 8g fat, 5g sat. fat
Reduced-fat (2%) = 130 cal., 5g fat, 3g sat. fat
Skim (nonfat) = 80 cal., 0g fat, 0g sat. fat
Food Fix: If you like whole milk, blend it with 2% for a while, then 1%, then skim, until you get used to the taste of
2% Milk Latte
-whipped cream: 580 calories and 15g saturated fat (per 20oz white choco mocha)
Food Fix: A sweetened, frothy beverage is a diet splurge. Limit the damage with nonfat (skim)
milk and no whipped cream. You'll avoid 130 calories and two-thirds of the saturated fat.
Turkey Hot Dogs
-variable fat content
Food Fix: Compare nutrition labels for the lowest fat content. There are some
really good choices now available. Or eat them only a few times a year.
-muffins beat donuts (500 cal with 11 teaspoons of sugar)
Food Fix: Go no larger than 2 1/2 inches in diameter. Or look for 100-calorie muffins
at the store. Some brands are a surprisingly good source of whole grains and fiber.
-low fat version only has 10% less calories and is still full of sugar
-low fat label encourages overeating
Food Fix: Look for low-sugar, whole-grain cereal, and sweeten it with fresh fruit.
-some brands add lots of sugar (30g fructose, sucrose or other sweeteners)
-compare plain to fruited yogurts
Food Fix: Six ounces should be 90-130 calories and under 20 grams of sugar. Avoid sugary "fruit
on the bottom" yogurts. Or blend sweetened yogurt with plain, nonfat yogurt.
-check if they used “refined grains” such as wheat (this is stripped of natural fiber and many
Food Fix: Look for "100% whole grain" (oats, wheat) as the first ingredient. Or choose the brand
with more fiber.
Light Olive Oil
-light olive oil has the same calorie and fat content; it’s just lighter in taste and color
Food Fix: Some light foods do help you save calories. Compare the labels in the
-they may not have EPA and DHA (they instead have ALA, which is not as beneficial)
Food Fix: Try 6 ounces of salmon. It has 100 times more omega-3 than is in a serving
of fortified yogurt. Vegetarians could consider algae-derived omega-3 supplements.
-20 oz bottle can have >200 calories and 59 grams of sugar
-C2: 35 cal per 200grams
Food Fix: Skip "sweet tea" in favor of unsweetened iced tea. Lemon or artificial sweeteners add
zing without calories. Herbal and berry teas taste mildly sweet without sugar.
-9grams fat into each “snack size” bag
Food Fix: Compare nutrition labels, and get a lower-fat popcorn that has no trans fat at all.
Sprinkle with Parmesan cheese or low-salt spice blends for added flavor without a lot of fat.
-the problem is in the dressing
Food Fix: Add spinach or arugula to the mix. Crumble 2 tablespoons (100 calories) of blue cheese
or feta on top. Then splash the salad with a little oil and vinegar to spread flavor without a lot of
-limit anything that comes out of a can; pass up cured meats; choose beans or tuna but not both
Food Fix: Radishes, bell peppers, cucumbers, and other fresh vegetables are low in sodium.
Rinse canned beans to remove a lot of the salt.
-small cup (4.5 oz) = 260 calories, 21g fat (mayonnaise)
Food Fix: Some places make a healthier slaw, so ask for nutrition
information. At home, try low-fat mayonnaise or mix with nonfat yogurt.
-1 oz =145 calories, 8g saturated fat (same as fastfood hamburger)
Food Fix: Try a fresh banana: four times more food, 0 grams of fat, all
for about 100 calories.