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344_-_Effective_Long-Term_Fat_Loss
- 1. Effective Long Term Loss Scott Josephson www.scottjosephson.net 1 2014 AMERICAN STATISTICS 1. $104 billion on fast food. 2. $322 Billion at restaurants. 3. Go out to eat ~ 5 -10X a week. 4. Eat ~ 1/3 of their Ks outside the home. 5. Spent ~ $15 million a day at restaurants. 6. 1960 Spent 14% on restaurants, 38% in 2014. THAT WAS THEN 330K burger to ??? Pizza 500K to 850K. Popcorn w/butter 270K. Popcorn tub w/butter 630K. THAT WAS THEN 8 速 12 速 20oz 速 3 inch 140K to 6 inch 350K. 8oz, 45K w/milk & sugar. 16oz, 330K w/ 2% & whip. KIDS MEALS MORE THAN 430K 2014 NHANES SATISTICS 61% American adults are overweight, 遜 are obese. Obesity has doubled since 1980. - rates for some. PERCENTAGES Males Females % of Overweight Mean BMI % of Overweight Mean BMI 1) Caucasian 32.3% 28.4 32.9% 26.0 2) African 30.9% 26.4 48.6% 28.3 American 3) Mexican 35.5% 26.8 46.7% 27.6 American 4) Cuban 28.5% 26.8 31.9 27.0 American *BMI = Weight in kilograms per height in meters. CDC. Differences in Prevalence of Obesity AmongBlack, White,Hispanic Adults, United States, 20132014.
- 2. Effective Long Term Loss Scott Josephson www.scottjosephson.net 2 WHERE TO BEGIN? No shortage of advice! Magazines, bookstore & internet. Latest & greatest weight-loss "cures. People with clear, written goals, accomplish far more in a shorter period of time than people without them could ever imagine. WHERE TO BEGIN? Pull your head out! Forget the past, focus now! RULE #1 FIRST 3 LETTERS OF DIET IS DIE! RULE #1 FIRST 3 LETTERS OF DIET IS DIE! THINGS TO CONSIDER Past dietStepping stone. Flexibility: 6 food groups, 6 body parts? Budget: Purchase supplements or meals? Specifics: Diabetes, heart disease, allergies? Personality: On your own, support or a group? Cultural: Ethnic requirements & preferences ~ food? SCOPE OF PRACTICE EXERCISE PROFESSIONALS DOS Follow national guidelines for disorders. Identify risk factors & screen for limits. DONTS DIAGNOSE Design programs & refer to practitioners. PRESCRIBE Provide nutritional information based on guidelines. When in doubt, refer it out. DIAGNOSE DISORDERS Use exercise to improve health, but refer to medical practitioners for specific treatments. DIAGNOSE DISEASES Create programs post rehab or therapy. Coach, educate & work with clients. REHABILATATE COUNSEL DOES ONE SIZE FIT ALL? Adjust accordingly. ______ % of Activity. _________ % of Nutrition. ___________ % of Behavior Modification.
- 3. Effective Long Term Loss Scott Josephson www.scottjosephson.net 3 WHERE ARE YOU? Change your mind to change your body! Understand where you are? On or off track, back & forth. WHOS ON FIRST OR SECOND? FIRST: Denial. Unaware. No concern. SECOND: Thinking. Pros & cons. Effort & costs. WHOS ON THIRD? THIRD: Effort begins. Session scheduled. Then the big question? Am I doing this right? Asked for good reason. INFORMATION OVERLOAD! MASSIVE OPTIONS & CONFUSION! WHOS ON FOURTH AND FIFTH? FOURTH: Action! Lets get rockin! FIFTH: Monitor & control. Risk of relapse? Environment! www.scottjosephson.net 2005 & 2010 Specialty Presenter of the Year 2011 ECA Citizen of the Year AFPA & Can Fit Pro Advisory Board SCALE ________ VEG __________ H2O __________ HR ___________ Name: Date: Age:__________ Height: Weight:______________________ Meds:_____________________________________________________ Notes:
- 4. Effective Long Term Loss Scott Josephson www.scottjosephson.net 4 FOOD JOURNALS & APPS! 21 day rule. Conscious & aware. You bite it, you write it! www.scottjosephson.net 2005 & 2010 Specialty Presenter of the Year 2011 ECA Citizen of the Year AFPA & Can Fit Pro Advisory Board Breakfast Date_____ ___________________________________________________________________________ Lunch ___________________________________________________________________________ Dinner ___________________________________________________________________________ Snacks ___________________________________________________________________________ Milk Vegetables Fat Protein Fruit Bread /Starch Water PORTIONS, SIZES & HOW MANY? 1. MILK: 90 - 150K PER CUP. 2. FAT: 5G = 45K TSP & TBSP. 3. CHO: 15G CHO & 80K PER PORTION. 4. FRUIT: 15G CHO & 60K PER PORTION. 5. VEGS: ~ 50K RAW OR COOKED PER CUP. 6. PRO: 35, 55, 75 & 100K PER OZ. 7G PRO PER OZ. 7. H2O: 遜 B/W IN FLUID OZ. LUNGS EXPEL 1 QT. ASSESS & KEEP THE GOOD STUFF! SIZING UP SERVINGS IMPERATIVEMust educate about serving sizes. Mypryamid.gov, eatright.org, myfitness pal.com, etc. UNDERSTAND PORTION DISTORTION!
- 5. Effective Long Term Loss Scott Josephson www.scottjosephson.net 5 SAMPLE OPTION Meal 1 6 egg whites. 1 cup dry oats with H2O. Meal 2, 4 & 6 40g pro shake, 30g cream of rice, grits or oatmeal & flax. Meal 3 & 5 6-8 oz chicken, turkey or lean fish. 2 cups greens or veggies cooked or raw. 1 cup of brown rice, oatmeal or medium potato. SAMPLE OPTION Meal 1: 1 cup high-fiber cereal, 2 slices wheat toast, 1 tbsp jam, 1 cup fat-free milk & 遜 cup juice. Meal 2: 2 slices grain bread, 3 oz tuna in H2O, 2 tsp lite mayo, carrots & celery & 1 serving of fruit. Meal 3 & 6: 1 cup trail mix or 40g protein shake. Meal 4: 1 遜 cups pasta , 3 oz lean turkey or beef, 遜 cup sauce, 2 cups salad, 4 tsp vinaigrette,1 cup fat- free milk, 1 cup mixed fruit. Meal 5: 1 cup low-fat fruit yogurt. HEALTHY WEIGHT ACHIEVEMENT Implement Five. ADLs, Sustainability & Commitment. FIBROUS CHO: Broccoli, green beans, zucchini, peppers, celery, lettuce & cauliflower. STARCHY CHO: Oatmeal, sweet potato & brown rice. PRO: egg whites, chicken & turkey breast, tuna in H2O flounder, sole, cod & haddock. DIETARY INTAKE CENTER OF DISEASE CONTROL 2014 DIETARY INTAKE 1. CHO: 45% - 65% (130g for optimal brain function) 2. FAT: 20% - 30% 3. PROTEIN: 10% - 35% 4. ADDED SUGARS: < 15% of total Ks. NHANES 2013 NUTRIENT METABOLISM CARBS: ~ 10 ks per 100 ks are used via digestion. PROTEIN: ~ 25 ks per 100 ks are used via digestion. FAT: ~ 2 calories per 100 are used in digestion 俗 TEF.
- 6. Effective Long Term Loss Scott Josephson www.scottjosephson.net 6 CARB INTAKE ~ 4 grams per kg/bw daily. Eating carbs prior to and within 2 hours after training, allows insulin to regulate catabolic hormones. PROTEIN INTAKE Females: ~ 1 gram per kg/bw daily. Female Athletes: ~ 1.2 to 1.5g per kg/bw daily. Males: ~ 1.5g per kg/bw daily. Male Athletes: ~ 1.5 to 2g per kg/bw daily. High BV. FAT INTAKE, OMEGAS Research: - CHO metabolism, 俗 BP. Omega 3s maintain healthy triglyceride levels. Acts as a lubricant. To much 俗 nutrient absorption. Cold water fish, algae, eggs & green leafy veggies. OIL & SEEDS: Hemp, Flax, Olive, Canola & Walnut. PRE EXERCISE NUTRIENT INTAKE 20-30 grams of protein. 30-60g CHO 俗 fat & fiber. High BV protein prior to training - nitrogen retention. Consume, 遜 your body weight in fluid ounces daily. Academy of Nutrition & Dietetics. Eating Before Exercise. Feb 2013 POST- WORKOUT NUTRITION Within 30-minutes: Drink a liquid protein with CHO. Whey protein is fast digesting & starts the rebuilding process. Eat a meal within 2 hours! ~ a 1:1 CHO to protein ratio to replenish glycogen stores. ~ .4g of CHO per kg/bw, & .4g of pro per kg/bw for hyperplasia. WAY BETTER THAN WHEY? Sprouted whole grain brown rice or pea protein. 100% Organic enzymes, 98.2% BV, 23 AAs. Non-GM, hypoallergenic & gluten free.
- 7. Effective Long Term Loss Scott Josephson www.scottjosephson.net 7 TAKE YOUR ANTI-OXIDANTS! A Growth & repair 700mcg. B1 CHO metabolism 2mg. B6 Protein metabolism 2mg. B12 Fat metabolism 2mg. Folic Acid - Cells 400mcg. C - Immune system 500mg. E Menstrual cycle helper 200IU. NUTRIENTS TO THINK ABOUT? 6 body parts. 6 food groups. Enzymes? Sugar & salt. Probiotics - Immune & flora. Drinks = lots of Ks! STARBUCKS ANYONE? Frappuccinos: 1. Strawberries & Cr竪me 515 2. Double Chocolate Chip 505 3. Vanilla Cr竪me 490 4. Tall Latte 470 5. White Choc Mocha 460 6. Large Cappuccino 215 PROTEIN NOT SUGAR SABOTAGE! Caribbean Passion 440K Cranberry Craze 460K Dream Machine 540K Banana Berry 650K Chocolate Moo 720K Peanut Butter Moo 840K LETS HAVE SOME YUMMY DRINKS! Wine 80 K Beer 96-144 K Mudslide 417 K Margarita 550 K Pi単a Colada 293K White Russian 320 K Long Island Ice Tea 380 K IS IT TIME TO EAT? Eat when youre hungry not by the clock? Eat frequent meals? Eat slowly; hypothalamus. Watch TV & eat?
- 8. Effective Long Term Loss Scott Josephson www.scottjosephson.net 8 SALAD & 4 OZ CHICKEN ~ 300K Bacon ~ 100K. Cheese ~ 100K. Croutons ~ 40K. Dressing ~ 180K. 600K & 40g of fat. F.Y.I. Big Mac 550K & 30 grams of fat. WHAT WE SEE Open up a magazine, turn on the television or browse the internet, & its hard to avoid stumbling across the next miracle diet WHAT WE NEED No matter who you are, no matter what you do, you absolutely, positively do have the power to change. People with clear, written goals, accomplish far more in a shorter period of time than people without them could ever imagine. PLANS & GOALS Goals: Timed & focused plansno wishes! Short Term: Immediate needs within 90 days? Caloric deficit? Increase cardio? S.B.P? Focus! Long Term: More than 90 days. Where am I? BE S-M-A-R-T TO FINISH BE S-M-A-R-T TO FINISH Specific,Measurable,Attain,Relevant,Timed.
- 9. Effective Long Term Loss Scott Josephson www.scottjosephson.net 9 WINNING AT LOSING SPECIFIC: Define specific changes. (Examples) 1) I eliminated 200 Ks a day for one month. 2) I packed lunch instead of fast food twice a week. 3) I did more cardio 3-4X a week for the next month. MEASURABLE: Food journals allows assessment. Documentation - motivation. ATTAINABLE: Did you work and do what you said? WINNING AT LOSING RELEVANT: Not realistic. Sets up failure! Long term goals work by: Reaching numerous short term goals. Remember massive 俗 in Ks usually result in failure. TIMED: Specific short term time frames30,60,90. DONT STRESS OVER CHANGE S & S wins the race. SBPStart small think big. Did this come on overnight? SequenceCrawl, walk, run. IMPLEMENTING THE PROGRAM Design the program & set the goals. Start with changes that can be maintained. Integrate the circumference testing & SOAP notes. Increase awareness of what they eat, when & why. WAY TO GO.WEIGHT LOSS Maintain a caloric intake of at least 1,200K per day. Rapid weight loss comes from water loss & always has. Weight loss goal of 1-2 lbs per week is highly successful. POPULAR DIET 101 ! CARDIO COMMITMENT 遜 day & 遜 night? Home or the gym? We - commitment. Not always weight 俗. Rule of thumbconsistency! 168 hrs per week find the time.
- 10. Effective Long Term Loss Scott Josephson www.scottjosephson.net 10 CARDIO COMMITMENT Frequency 1st Then add time. Then add intensity. 1. Stop & go with rest. 2. Stop & go with movement. 3. Continuous at low intensity. 4. Then - time, then - intensity. WAYS TO INCREASE SUCCESS VLCD lead to deprivation. Avoid the good & bad. Overtraining leads to: Fluctuation not regulation. 90/90 rule. Adrenal gland - cortisol. WAYS TO INCREASE SUCCESS Was it set up for success? Does it fit your schedule? Eat protein at every meal. Think about what you can add to your diet, not what you should take away. HELPING OTHERS Rapport like PT. Non-judgmental. Warmth & sincerity. Good listening skills. Seek common ground. Focus on feel, not look. Be yourself, not perfection. MAKING IT WORK If it works, stick with it. If it doesnt, change it! Re-evaluate as needed. Keep good documentation. Keep them involved.it creates ownership! THANKS FOR LISTENING! Scott Josephson, M.S. www.scottjosephson.net AFPA & Can-Fit Pro Advisory Board 2011 ECA World Fitness Citizen of the Year 2005 Presenter & 2010 Specialty Presenter of the Year