WeightControl - Nutrition 10 Weight Control Energy Balance...

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Nutrition 10– Weight Control Anna Miller, MS, RD 1 Nutrition 10 What you weigh is related to how many calories you eat relative to how many you expend. One pound of fat contains approximately 3500 calories. Energy Balance Matters! Energy Balance Nutrition 10 Questions! • If a person ate 100 calories over “energy balance” every single day for a year , how much weight would this person gain in a year? • If a person was in “negative energy balance” by 500 calories everyday for a week, how much weight would this person lose in this week? • Can a person gain 5 pounds of fat in a single day of overindulging (like on Thanksgiving)? If so, about how many calories would you have to eat? Nutrition 10 What Determines When and How Much You Eat? • It all starts in the Brain! s Hunger s Appetite • What’s the difference? s Satiety • What causes the brain to turn these on and off?
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Nutrition 10– Weight Control Anna Miller, MS, RD 2 Nutrition 10 Internal Cues of Food Intake • Signals from the body about fuel status that the brain uses to “decide” which to turn on: hunger or satiety s Nerve impulses from stomach s Digestive hormones s Leptin (satiety hormone) s Ghrelin (hunger hormone) s Brain chemicals s Lots of others Nutrition 10 External Cues • The Sight or Smell of food • Time of Day • Social eating • Emotions s Comfort eating s Biological s Endorphins s Conditioned response s Self-medicating s Stress relief s More Nutrition 10 Do You Eat… Mindfully…. .or….Mindlessly ? Mindful eating is eating while paying attention to your hunger/satiety signals, to the way the food tastes, the textures, the sensations…. .all without judgment! Very Empowering!
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Nutrition 10– Weight Control Anna Miller, MS, RD 3 Nutrition 10 Components of “Energy Out” Nutrition 10 Basal Metabolism • The minimum amount of energy needed to maintain life (heart to beat, keep body
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WeightControl - Nutrition 10 Weight Control Energy Balance...

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