Matt Welters
Certified Personal Trainer NASM
Certified Fitness Nutritionist NASM
Certified Sports Nutritionist ISSN
RKC Certified Kettlebell Instructor
Hidden barriers to weight loss
Why some people struggle to lose and keep off weight
Seminar Topics
Why eating less and exercising more isn’t the
only answer to weight loss
The many factors that affect an efficient
metabolism
Understand what to do next
Only one in six Americans keeps weight off
long-term, and the amount they keep off
averages only 5% of initial weight loss
J L Kraschnewski, J Boan, J Esposito, N E Sherwood, E B Lehman, D K Kephart, C N Sciamanna. Long-term
weight loss maintenance in the United States. International Journal of Obesity, 2010
Is it just a lack of self-control?
NO
Factors Affecting Weight Management
•
•
•
•
•
•
•
•
•
Energy Intake and Level of Activity
Macronutrient Balance (Carbs, Fat & Protein)
Nutrient Deficiencies
Stress & Sleep
Digestive Health
Inflammation
Insulin Resistance
Detoxification
Hormonal Balance
Calories DO count
Most people underestimate how much they
eat by 20%
• Weight and measuring food can be a great lesson in portion
sizes
• Account for small snacks, sweets and junk food
Most people overestimate activity
• Moderate exercise 3-5 days a week with a desk job is a
sedentary lifestyle
• Some people who exercise more become less active later in
the day
• Many people “treat” themselves for a good workout
The TYPES of Food You
Eat
• The thermic effect of food
– Fat: 2-5% of caloric value burned in digestion
– Carbohydrate: 5-8%
– Protein: 23-28%
• Excess carbohydrate, excess insulin
production, decreased fat utilization
Increased
Carbohydrate
Intake
Increased
Carbohydrate
Craving
Decreased
Blood Sugar
It starts at
breakfast…
it ends at
bed time
Decreased
Fat Burning
Increased
Blood Sugar
Increased
Insulin
Digestive Health
• Balance of Good and Bad Bacteria
– Processed foods and excess sugars shown to feed
“bad bacteria” in gut
– Antibiotics and other chemicals in food supply can kill
“good bacteria” in gut
"People may be eating too much because their
appetite is stronger due to a low-grade
inflammation they have, which could be due to
changes in their gut bacteria…“
Andrew Gerwitz, Emory University, Time Magazine, March 2010
Digestive Health
• Food Allergies & Intolerances
– Immune system attacks foods that penetrate the intestinal wall
and end up in the blood stream
– Once immune system develops antibodies for foods, it may
attack body’s own tissue
• Ex. Gluten protein closely resembles thyroid protein. Those with
gluten allergies may be more likely to have body attack its own thyroid
gland (Thyroid disease)
– Though some in medical community downplay prevalence of
intolerances and allergies, no one is sure how common the issue
really is
“Without a clear understanding of the true extent of food
allergies, the policies of governments and public health
services can often be reactive rather than proactive.”
The European Molecular Biology Organization, 2006
Stress & Sleep
Sleep problems likely contribute to weight gain. To prevent major weight
gain and obesity, sleep problems need to be taken into account.
International Journal of Obesity, 2010
One night of reduced sleep
subsequently increased food
intake and… These experimental
results, if confirmed by longterm energy balance
measurements, suggest that
sleep restriction could be a
factor that promotes obesity.
American Journal of Clinical Nutrition, 2010
Turn off the laptop or TV and go to sleep!
Stress & Sleep
Employees with chronic work stress have more than double the odds of
the (metabolic) syndrome than those without work stress, after other risk
factors are taken into account.
British Medical Journal, 2005

Effects of Stress
Increased epinephrine or adrenaline
(body is fatigued but mind can’t shut
down)

Increased utilization of sugar for
energy which can increase cravings for
high-carbohydrate foods

Increased insulin resistance which
prevents body from using
carbohydrates efficiently

Decreased thyroid hormone
conversion which can lower metabolic
rate
Inflammation
• Chronic inflammation can have several causes
–
–
–
–
–
–
Injury
Poor diet / constantly high insulin levels
Food allergies / intolerances
Stress
Excessive exercise
High levels of visceral fat
• Inflammation can increase levels of insulin resistance
– Makes blood-sugar management more difficult
• Excess carbohydrate, excess insulin production,
decreased fat utilization
Increased
Carbohydrate
Intake
Increased
Carbohydrate
Craving
Decreased
Blood Sugar
It starts at
breakfast…
it ends at
bed time
Decreased
Fat Burning
Increased
Blood Sugar
Increased
Insulin
What do I do?
• Listen to your body
– Pain, digestive distress, aches, colds, and just lack of optimal health are
not “just part of life”
• Change your diet
– Get away from the “everything in moderation” mentality – some foods
just should not be eaten
– Try eliminating the known allergens for a month
– Eat 9-11 servings of vegetables and fruit (mostly vegetables) every day
– Eat plenty of high-quality, unprocessed protein
– Pay attention to how much you’re actually eating, and stop eating the
most convenient foods
– Take a high-quality multivitamin and omega-3 fish oil
…in obese individuals, multivitamin and mineral supplementation could
reduce BW and fatness and improve serum lipid profiles, possibly through
increased energy expenditure and fat oxidation.
International Journal of Obesity, June, 2010
What do I do?
• Exercise
– Exercise with the intensity and frequency that best complements your
lifestyle (high stress and high intensity don’t always go well together)
– Use Mind/Body exercise like yoga & Pilates to reduce stress
– Use exercise as a way to lose weight instead of a reason to eat more
• Supplement Wisely
– Core health: Multivitamin, omega-3 fish oil, vitamin D,
Calcium/Magnesium, meal replacement protein powder
– Digestive support: Probiotics, Glutamine
– Inflammation support: Multivitamins, omega-3 fish oil, glucosamine
– Stress / Sleep support: Relora, Melatonin, others…
What do I do?
• Get Tested: At Life Time or by your doctor
– Blood chemistry provides the best evidence of
what’s going on
– Most important blood test levels to know:
• Fasting Glucose – sign of blood-sugar regulation
• Vitamin D – more than 50% of population is
deficient and majority are below optimal levels
• C-Reactive Protein – most common marker of
inflammation
– More condition specific available blood test
panels are available at Life Time
•
•
•
•
•
Vitality and Longevity (Anti-Aging)
Energy and Blood Sugar Management
Stress & Resilience
Food Allergy
And more…
– Don’t be afraid to ask your doctors for lab work
they don’t offer on their own
What do I do?
• Keep Learning
– Over 250 articles in the myLT National Weight Loss site
(http://lifetimefitness.mylt.com/community/weight-loss)
– New articles added every week
– Download and read Eat Well. Live Well. found on the national Weight Loss
page
– Participate in discussions with other people
IF you are a LIFETIME FITNESSS member
– Regularly schedule a Fitness Assessment or just stop by the Fitness
Services Desk and talk to a Personal Trainer or Nutrition Coach
– Attend seminars like these whenever possible
– Read your copy of Experience Life each month when you receive it
– USE Mylt.com MY PLAN questionnaire
Questions?