A weight management presentation delivered at GOA in Jan 2013. Small tips to help you understand weight loss and what you should really be doing to start of as soon as you can!

1. WEIGHT MANAGEMENT
Ryan Fernando
M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom
M.Sc. Clinical Biochemistry - Goa Medical College – India.

2. Summary
• How to calculate your Ideal body
weight
• How to understand fat loss and
accelerate FAT BURNING using 5
wonderful foods
• How to Eat and still lose weight
• Which Supplements which will help
you jump start your metabolism
• How to ask for a blood test and what
to do with your results
• Which exercise puts you in a secret
FAT BURNING ZONE
• Why you will put on weight and what
can you do to stay fit

3. HOW did I become Weight Challenged?
• Binge Eating
• Television
• Chronic Stress
• Lack of sleep
• ERRACTIC Exercise patterns
• Pregnancy
• Age
• Food
• Herdity
• Medication
• Bad Gut

4. Weight Management
• Weight Loss • Weight Gain

5. Weight
Input = Output
Food = Activity

6. Weight Management
• Weight Loss • Weight Gain
Energy Balance
Necessary
physiological
Calories in Calories used functions
(consumed) (expended)
Food/beverages Physical activity
consumed
CDC

7. Weight Management
• Weight Loss • Weight Gain
FOOD> EXERCISE>SUPPLEMENTS
FOOD> EXERCISE>SUPPLEMENTS

8. Battling Mother Nature
Our bodies fight us to regain the lost weight
Biological and physiological mechanisms
defend extra fat and try to return the
body to the weight it was

9. Research shows that
people who have lost
weight are hungrier
and not just for any
food

10. Weight loss signals the brain that you are
starving and will slow metabolism

11. Keep in mind that metabolic rate is linked to the
amount of lean and muscle tissue you have
The only way to counter this is to exercise more

12. Physical Activity
• Physical activity is any bodily movement produced by skeletal muscles that
results in an expenditure of energy with a range of activities such as:
– Occupational work
• Carpentry, construction, waiting tables, farming
– Household chores
• Washing floors or windows, gardening or yard work
– Leisure time activities
• Walking, skating, biking, swimming, playing Frisbee,
dancing, softball, tennis, football, aerobics

13. Increasing Physical Activity
•You can increase your physical activity by taking
small steps to change what you do everyday.
If you normally… Then try this instead!
Park as close as possible to the store Park farther away
Let the dog out back Take the dog for a walk
Take the elevator Take the stairs
Have lunch delivered Walk to pick up lunch
Relax while the kids play Get involved in their activity
2006

14. How Many Calorie Am I Burning?
Activity 45 kgs 68 kgs 90 kgs
Bicycling, 4 km 160 240 312
Bicycling, 8 km 270 410 534
Jogging, 10 km 610 920 1,230
Jumping rope 30 mins 500 750 1,000
Running, 8 kms 440 660 962
Running, 17kms 850 1,280 1,664
Swimming, 25 yds/min 185 275 358
Swimming, 50 yds/min 325 500 650
•The chart shows the approximate
Tennis singles 45 mins 265 400 535 calories spent per hour
Walking, 5 km 160 240 312
Walking, 7 km 210 320 416
Walking, 10 kms 295 440 572

17. Before Beginning an Exercise Program
•You should check with your doctor before beginning an exercise program if you:
• Are a man older than age 40 or
• Have had joint replacement surgery
a woman older than age 50
• Smoke
• Have had a heart attack
• Are overweight or obese
• Have a family history of heart-related
problems before age 55 • Tale medication to manage a chronic
condition
• Have heart, lung, liver or kidney disease
• Have an untreated joint or muscle
• Feel pain in your chest, joints, or muscles
injury, or persistent symptoms after a
during physical activity
joint or muscle injury
• Have high blood pressure, high cholesterol,
• Are pregnant
diabetes, arthritis, osteoporosis, or asthma
• Unsure of your health status.
•Mayo Clinic

18. Weight Loss
The key to any successful weight loss is making
changes in your eating and physical activity
habits that you can keep for the rest of your life.

19. MANAGING WEIGHT AND BODY
COMPOSITION

20. BMI = Weight (kg) / (Height
(m) x Height (m))
75 / 1.75 *1.75

21. Eating for Weight Loss

22. Strategy for FOODS in a Weight
Loss Programme
• It may not be what you are eating, but
how much that will make a difference.
Portion size relates to the ‘energy in’
side of the equation.
• Several supporting studies have shown that eating a
broth type soup or low fat salad prior to the meal
reduces calorie intake for the whole meal.
• Along with the water, the fiber in fruits and vegetables
helps you feel fuller and has been shown to reduce
calorie intake

23. Exercise + Dieting
Calorie Deficit
• Initially (during the first 6 months) physical activity, in combination
with dieting, is an important component of weight loss.
• However, after around 6 months, physical activity will not lead to
substantially greater weight losses when combined with dieting.
• The benefit of sustained physical activity thereafter is mainly
through its role in the prevention of weight gain.
• In addition, it has a benefit in reducing cardiovascular and
diabetes risks beyond that produced by weight gain alone.

24. Goals for Weight Loss
And Management
• The initial goal of weight loss therapy is to reduce body
weight by approximately 10 percent from baseline.
Once this goal is achieved, then further weight loss can be
attempted, if necessary.
• A reasonable time line for a 10 percent reduction in body
weight is 6 months.
• Experience reveals that lost weight is usually regained
unless a weight maintenance program, consisting of diet
therapy, physical activity and behavior therapy, is
continued indefinitely.
2006
•NHLBI

25. Goals for Weight Loss
And Management
• For overweight individuals with BMIs in the typical range of 27 to 35 kg/m2, a decrease
of 300 to 500 kcal/day will result in weight losses of about 300-500 gms per week.
• A 10 percent weight loss could be achieved within 6 months.
• For more severely obese individuals (BMI > 35), deficits of up to 500 to 1,000 kcal/day
will lead to weight losses of about 750gms per week.
• A 10 percent weight loss could be achieved within 6 months.

26. Without permanent change in food choices or portion
sizes, the weight is regained
This is the phenomenon called
yo-yo dieting

27. The Food Groups
• Starches
• Grains
• Fruits
• Vegetables

28. FOODS for Weight loss
• Negative Calorie foods. ryan@quanutrition.com
• Low fat Yoghurt or Curds/Milk
• Buttermilk
• Paneer
• Brown Bread/Chappatis
• Vegetables
• Olive oil

29. Supplements that will Help
• Multivitamin Especially VIT B COMPLEX.
• VITAMIN C and E.
• GREEN TEA and GINGER EXTRACTs
• L – Carnitine for 6 months
• AMINO ACIDS (FREE FORM not
PROTEIN)
• AVOID WHEY PROTEIN unless
prescribed to to a measured calories diet
plannning.

30. Weight Gain:
Goals for Weight
Management of Weight Lost

31. Strategy for FOODS in a Weight
Gain Programme
• Add 300-500 calories extra per day
• Diet should include complex Carbs
• Weight Training Pre and POST workout
meals are most crucial to building weight
gain via increase in muscle size and
density.
• Protein is the ultimate builder for Muslce
Tissue.

32. FOODS for Weight Gain
• High Carbohydrates
• High Protein
• Essential Fatty Acids
• Vitamin and Mineral Supplement.
• Supplements
– Weight Gainers
– Protein Powders
– Ergogenic Aids

33. Our Lives
No time for Nutrition
No time for Workouts
No success in training thru you

34. THE ENERGY EQUATION
• Eat 500 calories more or less/day
• Burn 500 calories more or less/day

35. PERCENT BODY FAT GUIDES
• Excessive
– Male>25%
– Female>30%
• Essential
– Male=5%
– Female=8-12%
• Ideal
– Male=10-18%
– Female=18-22%

36. HEALTHY MANAGEMENT OF
WEIGHT
• Target appropriate weight-professionals
• Set realistic goals ½-1#/week
• Personalize your plans - food preferred
• Put it in writing
• Evaluate your progress
– Watch quick early weight loss-water

37. WEIGHT-LOSS STRATEGIES
• Minimum of 1700-1800 calories from all
the groups to get nutrients
• Decrease high calorie favorites
• Variety of low-calorie, nutrient-dense foods
• PLENTY OF WATER
• Add exercise – lean body mass

38. Blood Tests
Liver Profile
Renal Function
Vit B 12
Folic Acid
Vit D
Lipid Profile