Weight Loss 101
The Calorie War
90 lbs. ago…
12/27/07 – Wedding Rehearsal
12/28/07 – Wedding
Overview
Weight loss is about
CALORIES IN vs. CALORIES OUT
• The Science of Weight Loss
• Exercise
• Nutrition Tips
The Science of Weight Loss
• Calories: the energy in food.
• Calories you eat are either converted to
physical energy or stored within your
body as fat.
• 3500 calories = 1 lb. of fat
Calculate Your Metabolism
“The basal
metabolic rate
(BMR) is the
energy used by
the body’s
mechanical
activities
necessary to
sustain life, such
as breathing and
blood circulation.”
(metabolism.com)
Why Exercise?
“Research consistently shows that regular exercise, combined with
healthy eating, is the most efficient and healthful way to control
your weight.” (webmd.com)
• Boosts metabolism
• Body toning
• Disease prevention
• Psychological Effects
Nutrition DO’s
• DO your research
– Read Nutrition Labels
– Use Websites:
• CalorieKing.com
• TheDailyPlate.com
– Request the nutrition information at restaurants
• DO measure – portion size matters
• DO eat more often, rather than just eating more
– 20 minute rule
Nutrition DON’Ts
• DON’T skip breakfast
– Kick start metabolism
– More likely to binge later (MSN Health & Fitness)
• DON’T deprive yourself
– If you can’t do it long term, don’t do it. Remember,
this is a lifestyle change, not a “diet”.
• DON’T eat after 7 p.m.
• DON’T drink your calories
Simple Swaps
Original
Replacement
Sugar – 1 c.
774
Splenda – 1 c.
0
Oil – ½ c.
970
Applesauce – ½ c.
50
Butter – ¼ c.
408
Light Margarine – ¼ c.
160
Cream Cheese – 2 oz.
198
FF Cream Cheese – 2 oz.
54
Sour Cream – 2 oz.
122
FF Sour Cream – 2 oz.
42
Brown Sugar – 1 c.
547
Splenda – 1 c. + SF Maple
Syrup – ¼ c.
35
Eggs – 1
75
Egg Whites – ¼ c.
25
Notes:
• You can also use spray butter as a replacement for butter
• Cooking Spray can be substituted for butter or oil when greasing a
pan, sautéing vegetables, etc.
More Swaps
Original
Replacement
Bread – 1 slice
70
Light Bread – 1 slice
35
Shredded Cheese – ¼ c.
110
FF Shredded Cheese – ¼ c.
45
Bread Crumbs – 1 c.
440
Panko – 1 c.
224
Noodles – 2 oz.
200
Tofu / Shiratake Noodles – 2 oz.
20
Ground Turkey Breast – 1 lb.
480
Ground Beef or Sausage – 1 lb. 972
Some Tips:
• The word “light” indicates that there is at least 1/3 fewer calories than
the original
• “Reduced Fat”, “Low Fat”, and “Fat Free” do not necessarily mean that
the item is lower in calories. Read the labels to find out.
Makeover of Matt’s Cheese Dip
Original Recipe
Light Recipe
32 oz. Velveeta
2560
16 oz. Reduced Fat Velveeta
960
32 oz. sour cream
1952
16 oz. Fat Free Cream Cheese
432
1 can Rotel diced tomatoes & green
chiles
50
32 oz. Fat Free Sour Cream
672
½ tsp. cayenne pepper
0
1 can Rotel diced tomatoes & green
chiles
50
½ tsp. black pepper
3
½ tsp. cayenne pepper
0
1 tsp. red pepper flakes
5
½ tsp. black pepper
3
TOTAL (16 servings – ½ cup each)
4570 or 286
per serving
1 tsp. red pepper flakes
5
TOTAL (16 servings – ½ cup each)
2122 or 133
per serving
Dipping Options
Tostitos Regular
140
Tostitos Baked
120
Light Bread
35
Total Cals with Bread: 168
Total Cals with Baked Chips: 243
Total Cals Original: 426
Remember…
Weight loss is about
CALORIES IN VS. CALORIES OUT