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A review for non-pharmacological management of obesity through diet, physical activity and lifestyle modification

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  • 1. Non-pharmacological management of obesity Dr. Louay Labban, RD, FADA

2. Why are you obese?

  • Greed and uncontrolled appetite
  • Laziness and sedentary lifestyle
  • No willpower
  • Low metabolic rate
  • Genetics
  • Eating disorders

3. ALL answers are Wrong 4.

  • Youre obese because you eat too much.

5. But why do you eat too much? You eat because youre hungry. So fat people get hungrier than thin people? 6. Obesity vicious cycle Fat people eat more Fat people get fatter Fat people feel hungrier 7. Evolution 1 8. Evolution 2 9.

  • Weight increase

Expenditure Energy intake 10. Burger queen 11.

  • Weight loss

Expenditure Energy Intake 12.

  • Normal Weight

Expenditure Energy intake 13. Mayo clinic 6 points strategy

  • 1. Make a commitment
  • 2. Get emotional support
  • 3. Set a realistic goal
  • 4. Enjoy healthier foods
  • 5. Get active, stay active
  • 6. Change your lifestyle

14. Calories Reduction Dietary Physical Activity Non-drug Obesity management Life-Stylemodification 15. Evidence for effectiveness and efficiency

  • Loss Maintenance/
  • Prevention
  • Diet ++ +
  • Physical activity + ++
  • Combined +++ +++

16. Its all about balance

  • Energy in = Energy out =
  • Food and drinks Physical activity

17. Physical activity

  • Light exercises that can be done easily
  • 30 minutes of walking a day for 5 days
  • Limit time spent in front of the TV or computer and spend the time moving your body
  • Always opt for stairs versus elevators and escalators
  • Dance

18. 19.

  • Use your car sparingly
  • Encourage family members to bike to school
  • Ride the exercise bike while watching TV
  • Walking groups
  • Make kids play outdoors rather than watching TV

20. How to burn extra 200 kcal

  • Washing car for 30 minutes
  • Gardening for 45 minutes
  • Dancing for 20 minutes
  • Pushing a baby stroller for 30 minutes
  • Shooting basket for 30 minutes
  • Biking for 30 minutes ( 7 kcal/min )
  • Swimming for 20 minutes ( 11 kcal/min )

21.

  • Running for 17 minutes ( 12 kcal/min )
  • Sitting for 2 hr and 13 minutes ( 1.5 kcal/min )
  • Washing dishes for 50 minutes ( 4 kcal/min)

22. 23. Expected weight loss in days Daily calorie deficit 5 pounds 10 pounds 15 pounds 20 pounds 25 pounds 200 87 175 262 350 438 400 44 88 131 176 219 500 35 70 105 140 175 700 25 50 75 100 125 800 22 44 66 88 109 1,000 17 35 52 70 88 1,500 12 23 35 46 58 24. Dietary guidelines:

  • Decrease calories
  • Eat food that make you feel full
  • Reduce fat intake
  • Reduce sugar intake
  • increase complex CHO
  • Include low-fat dairy products

25.

  • Include lean meat and substitutes
  • Include fruits and vegetables ( >5/day)
  • Limit sweet drinks, alcohol, and salt
  • Make lunch your biggest meal
  • Drink 8 cups of water at least
  • Keep diary for food consumed and weight
  • Take supplements

26. Small ChangesEach Day Add Up

  • Diet over regular soda, 1 can .......7 kg/ year
  • 1 Candy bar / day...........................13 kg / year
  • Skim milk over whole, 1cup .......... 3.5 kg/ year
  • 1Tbs mustard instead of mayo......4.5 kg / year
  • 2 Scoops ice cream/day................ 17 kg / year
  • Apple juice, 8oz cup.....................6 kg / year
  • Orange juice, 8oz cup................... 5 kg / year

27. Lifestyle modification

  • Meal planning
  • Reduce portion size
  • Eat breakfast always
  • Protein on breakfast
  • Encourage semi-solid meals
  • Healthy snacking between meals 2-3 snacks
  • Read the label

28. 29. Reduce portion size 30. Healthy snacks 31. Fad diets 32. Categorization of Diets by CHO and Fat Riley RE.Clinics in Sports Medicine . 18(3):691-701, 1999. Dean Ornish Diet