6/3/2010
Your Fitness Fitness. Connected Connected.
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ALLIANCE OF PRESTIGE & CREDIBILITY
EXPERIENCE. EXPERTISE. RESULTS.
YOUR WEBINAR HOST & SPEAKERS
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Richard Stewart
Neal Spruce
Kat Barefield
Director of Education Webinar Host
dotFIT Founder & Chief Executive Officer
dotFIT Registered Dietitian
• Bachelor of Science in Exercise Science • Master of Science in Exercise Physiology & Sports Medicine • Over 30 years’ experience in the fitness industry • 3‐time National Champion in the Weight Pentathlon
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Industry visionary Founder of Apex Nutrition Creator of the bodybugg Former bodybuilding Champion • Author • 30‐year fitness veteran
• Bachelor’s of Science in Athletic Training • Master’s of Science in Sports Nutrition • Registered Dietitian • Certified Personal Trainer • Over 12 years’ experience in the fitness industry
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SUPPLEMENTS AND WEIGHT CONTROL
TODAY’S TOPIC
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Simple Strategies to Boost Your Weight Loss Using Proven Methods
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
UNDENIABLE WEIGHT CONTROL FACTS
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¾ Weight loss occurs only when you burn more calories than you take in 9 Regardless of the method 9 Exercise alone is not a weight loss program 9 Supplements alone are not a weight loss program
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
NUTRITION & EXERCISE = MAXIMUM RESULTS
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
UNDENIABLE WEIGHT CONTROL FACTS
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¾ Diets work by restricting food choices, thus calories (no‐brainer weight loss) 9 Most diets fail – 95% regain weight in 3‐5 years
¾ Solution – S l ti DON’T DIET make minor DON’T DIET – k i adjustments to your food choices and daily activity that you can live with
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
FORMULATE A SOUND PLAN
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¾ Find Out Your Daily Calorie Needs 9 dotFIT Nutrition & Exercise Program 9 Free Fitness Profile on www.dotfit.com
¾ Reduce Daily Calorie Intake by 250‐1000 Calories Below Your Daily Needs 9 Leads to ½‐2 lb per week weight loss rate L d t ½ 2 lb k i ht l t
¾ Identify Your “WHY” and Focus on it Daily 9 Provides source of motivation
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
WAYS TO REDUCE CALORIE INTAKE
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¾ Choose Foods That Fill You Up on Fewer Calories 9 Research shows people consistently eat the same weight of food daily 9 Penn State Food Lab Studies by Dr. Rolls – fed subjects similar amounts of food with varying calories – Consuming high‐volume, lower calories meals led to eating 30% less OR 400 fewer calories per day without hunger
9 Reducing calories while maintaining food volume enhances weight loss and eliminates hunger
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
WAYS TO REDUCE CALORIE INTAKE
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¾ Think water‐rich, fiber‐rich and air‐filled foods 9 Water and air give you more food volume 9 Fiber adds bulk with minimal calories
¾ Simple Strategies 9 Start your meal with a broth‐based soup or green salad 9 Choose soups < 100 calories/cup; avoid cream‐based 9 Choose dinner salads with light dressing, skip the cheese
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
WAYS TO REDUCE CALORIE INTAKE
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¾ Simple Strategies
9 Choose whole fruit and veggies instead of juice or dried fruit 9 100 calories = Almost 2 cups of grapes OR 1/3 cup raisins
9 Add fruit to cereal, oatmeal, pancakes, etc. 9 Add veggies to soups, sandwiches, casseroles, pasta, omelets, wraps, etc. 9 Choose fruit‐based desserts
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
WAYS TO REDUCE CALORIE INTAKE
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¾ Simple Strategies 9 Minimize foods low in water content 9 Chips, crackers, pretzels, nuts, cheese, fat‐free items 9 Easy to overeat and low effect on satiety 9 Pair with water, fiber‐rich item to fill up on fewer calories – 1 ounce serving of nuts and favorite fruit
9 Monitor portions of fat and high fat foods 9 People tend to underestimate butter, dressing, cheese, oil, nut butters – Fat has twice the calories per gram than carbs or protein
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
WAYS TO REDUCE CALORIE INTAKE
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¾ Simple Strategies 9 Choose lower‐fat versions of dairy 9 Whole milk vs. nonfat milk saves 50 calories
¾ Apply The Strategies at Your Pace 9 Study revealed calorie intake decreased by 16% over 4 days without feeling hungry or deprived over 4 days without feeling hungry or deprived 9 Participants were given high‐volume, low‐calorie main dishes with ½ of their normal calories and unlimited side dishes and deserts
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
WAYS TO REDUCE CALORIE INTAKE
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¾ Increase Fiber Intake 9 Typical intake is half recommended amount 9 Study demonstrated 5 pound loss without dieting when fiber intake doubled 9 Men – 38 grams/day; Over 50 year old – 30 grams 9 Women – 25 grams/day; Over 50 yrs – 21 grams
9 Tips 9 Track it with a journal or online tool 9 Increase slowly and drink plenty of fluid
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
WAYS TO REDUCE CALORIE INTAKE
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¾ Fiber‐rich Foods 9 Breakfast cereals with 8‐10 grams per serving 9 100% whole wheat bread & pasta, brown rice, oatmeal, bran 9 Beans, peas, lentils (add to soups, salads & stews) 9 Fruits with skin Fruits with skin – apples, berries, oranges apples berries oranges 9 All vegetables 9 Nuts – add to salads, oatmeal, yogurt
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
EAT REGULAR MEALS
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¾ Eat at Least 4 Meals per Day 9 3 main meals and 1 snack 9 Timing does NOT matter (except breakfast)
9 Space meals approximately 3‐4 hours apart or eat only when hungry, but not starving
¾ Eat Breakfast Eat Breakfast 9 Regular breakfast eaters are more successful at losing and maintaining weight loss 9 Reduces calorie intake later in the day
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
INCORPORATE MEAL REPLACEMENTS
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¾ Pre‐Portioned Foods (Bars and Shakes) 9 Consistently shown to be more effective than traditional dieting 9 Have shown to be just as effective as dieting combined with weight loss drugs
¾ How they work: How they work: 9 Control portions and reduce calorie intake (1‐2/day) 9 Between meal snacks for energy, prevent hunger 9 Result in greater weight loss and long‐term success
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS 18.0
Meal Replacements & Weight Loss
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RCD
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PMR
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Figure 1: In all six studies groups using meal replacements l t (PMR) as partt off their th i overall ll calorie l i intake lost significantly more weight than subjects using reduced calorie diets (RCD) alone. Heymsfield SB (2003)
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PMR
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Figure 2: In a 1-year follow-up in the groups that were tracked, the subjects still using meal replacements maintained significantly more weight loss than the RCD group. Heymsfield SB (2003)
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
MEAL REPLACEMENTS: APPLYING THE RESEARCH
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¾ Low sugar, high‐protein, fiber‐rich formula 9 LeanMR Drink Mix
¾ High quality protein 9 WheySmooth
¾ Ideal formulas before and after exercise 9 Pre/Post Workout Formula & Meal Replacement
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6/3/2010
SIMPLE STRATEGIES TO BOOST YOUR WEIGHT LOSS USING PROVEN METHODS
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YOUR GOALS. ACHIEVED.
SIMPLE WAYS TO BOOST WEIGHT LOSS
CHANGE YOUR SURROUNDINGS SO YOU EAT LESS
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¾ Environmental Food Cues Influence us to 9 Overeat 9 Mindlessly eat 9 Underestimate how much we eat
¾ It’s easier to change our surroundings than to fight natural instincts and human error fight natural instincts and human error 9 This can lead to you automatically consuming fewer calories, rather than more
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6/3/2010
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YOUR GOALS. ACHIEVED.
SIMPLE WAYS TO BOOST WEIGHT LOSS
CHANGE YOUR SURROUNDINGS SO YOU EAT LESS
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¾ Remove tempting foods from within eyesight 9 Food visibility studies
¾ Remove trigger foods from work and home 9 More barriers to food reduces eating
¾ Repackage bulk items into smaller containers 9 LLarge containers leads to cooking, serving and t i l d t ki i d eating more
¾ Use smaller plates, bowls, glasses 9 Leads to smaller portions
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YOUR GOALS. ACHIEVED.
SIMPLE WAYS TO BOOST WEIGHT LOSS
CHANGE YOUR SURROUNDINGS SO YOU EAT LESS
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¾ Don’t eat in front of the TV or while distracted 9 Leads to over‐eating mindlessly
¾ Don’t arrive hungry to social events ¾ At home, keep serving dishes out of sight ¾ Avoid food buffets or all you can eat restaurants 9 Large variety leads to overeating 9 Keep only two items on your plate at a time
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6/3/2010
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YOUR GOALS. ACHIEVED.
SIMPLE WAYS TO BOOST WEIGHT LOSS
MORE PRACTICAL SOLUTIONS
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¾ Ask server to skip the breadbasket ¾ Order smaller portions or share a meal ¾ Brush your teeth after a meal 9 Signal to stop eating
¾ Chew sugarless gum to satisfy sweet tooth and keep busy
SELF MONITOR TO BUILD Place Your Text AWARENESS AND ENHANCE Here RESULTS
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6/3/2010
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EXACT SCIENCE. UNCOMPROMISING STANDARDS.
SIMPLE WAYS TO BOOST WEIGHT LOSS
TRACK YOUR INTAKE & BOOST YOUR CALORIE IQ
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¾ Keep a Food Log 9 Weight Loss Maintenance Trial – 30 months 9 2x weight loss using a daily food log
9 Increases awareness of food choices and portions
¾ Learn Calorie Content of Food Choices 9 Nutritional guides, websites, menus Nutritional guides websites menus
¾ Weigh & Measure Food to Check Portion Sizes 9 Food scale, measuring cups and spoons
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EXACT SCIENCE. UNCOMPROMISING STANDARDS.
SIMPLE WAYS TO BOOST WEIGHT LOSS
SELF-MONITOR YOUR WEIGHT OR SIZE
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¾ Daily weighing has been shown to help people lose weight, maintain loss and prevent weight gain ¾ Less frequent weigh‐ins reduce likelihood of success ¾ 75% of successful losers weigh at least once a 75% f f ll i h tl t week 9 Some weigh daily
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6/3/2010
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EXACT SCIENCE. UNCOMPROMISING STANDARDS.
SIMPLE WAYS TO BOOST WEIGHT LOSS
EFFECT OF SELF-WEIGHING OVER 1 YEAR
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EXACT SCIENCE. UNCOMPROMISING STANDARDS.
SIMPLE WAYS TO BOOST WEIGHT LOSS
EFFECT OF SELF-WEIGHING OVER 2 YEARS
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6/3/2010
USE BIOFEEDBACK & TECHNOLOGY TO GET MORE ACTIVE
SIMPLE WAYS TO BOOST WEIGHT LOSS
USE BIOFEEDBACK TO GET MORE ACTIVE
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¾Continuous feedback about activity builds awareness & motivates movement ¾Pedometer Studies 9 Individuals who wear a pedometer take ~2,000 more daily steps than those who don’t 9 Daily steps provide an easy way to increase activity Daily steps provide an easy way to increase activity
¾Body Sensing Devices 9 2‐3 times more weight loss using armband 9 Ongoing clinical trial
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6/3/2010
SIMPLE WAYS TO BOOST WEIGHT LOSS
MOSTLY SEDENTARY DAY-1834 CALORIES BURNED
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SIMPLE WAYS TO BOOST WEIGHT LOSS
MOSTLY STANDING/PACING DAY-394 MORE BURNED
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6/3/2010
SIMPLE WAYS TO BOOST WEIGHT LOSS
USING TREADMILL DESK – 634 MORE CALORIES BURNED
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SIMPLE WAYS TO BOOST WEIGHT LOSS
WAYS TO INCREASE YOUR ACTIVITY
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¾Limit sedentary time and move whenever possible 9 Stand, pace or walk instead of sitting 9 Choose active entertainment 9 Take stairs, park further away 9 At work, implement walking meetings and walk At work implement walking meetings and walk during lunch and breaks 9 Incorporate upright workstations, treadmill desks
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6/3/2010
GET OPTIMAL NUTRTIONAL SUPPORT & HELP WHEN YOU NEED IT
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
OPTIMAL NUTRITIONAL SUPPORT & WEIGHT LOSS
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¾ The Paradox of Weight Loss 9 Fewer Calories, More Activity = Loss of muscle
¾ Solutions 9 Follow healthiest diet as possible 9 Fill the nutrient gaps in your diet (everyone has them) 9 Daily multivitamin and mineral AND Vitamin D 9 Calcium 9 Fish oils (omega 3 fats)
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
GET DIETARY SUPPORT
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¾ Supplements alone are NOT a weight loss program 9 Nutrition and exercise can be
¾ Supplements can be the difference between success and failure 9 With proper use and proper formulations With proper use and proper formulations
¾ Supplements can make the process easier 9 Accelerate results, increase compliance
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
dotFIT POSITION ON USE OF DIETARY SUPPLEMENTS FOR WEIGHT CONTROL
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¾ Goal is to make it easier to comply with the program and daily routine. ¾ Ingredients must have safely demonstrated the potential to 9 9 9 9
Increase daily calorie burn y Raise energy levels to help increase activity Reduce the drive to eat Decrease calorie absorption
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
dotFIT POSITION ON USE OF DIETARY SUPPLEMENTS FOR WEIGHT CONTROL
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¾ Use on a temporary basis
9 Until goal is reached 9 Daily routines are under control
¾ Appropriate for 9 P People with aggressive goals l ith i l 9 Athletes preparing to compete and require very low body fat levels 9 Those who have failed multiple times
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
dotFIT POSITION ON USE OF DIETARY SUPPLEMENTS FOR WEIGHT CONTROL
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¾ Recommendations should always be d i h ld l b personalized
9 Based on each person’s age, gender, life stage, activity level, typical diet, exercise experience and medical history
¾ We offer solutions W ff l i 9 dotFIT Me Nutrition and Exercise Program 9 dotFIT Me Supplement Screener
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
SUPPLEMENT SCREENER
……………………………………………………..................... Go to Go to www.dotfit.com Click FREE SUPPLEMENT SCREENER button
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
WHAT WE KNOW WORKS
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¾ Fat Blockers 9 Prevents fat from being absorbed 9 Induces fullness faster and longer 9 FatRelease
¾ Carb Blockers 9 P Prevents carbohydrates/sugar from being absorbed b h d / f b i b b d 9 Helps keep food in the stomach longer to extend the feeling of fullness 9 CarbRepel (no stimulants)
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
WHAT WE KNOW WORKS
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¾ Thermogenics 9 Natural stimulants to increase metabolism and induce you to move more 9 Reduce appetite and calorie i k intake 9 ThermAccel
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HOW dotFIT WORKS FOR YOU
INDIVIDUAL FAT LOSS PRODUCTS
RECOMMENDATIONS PROGRAM OR TOOL DRIVEN …………………………………………………….....................
•Boost metabolism, energy and aids in appetite control • Delivers 10% increase in energy expenditure • 8.5 LBS greater weight loss in 30 days (92% increase)
• Blocks % of Fat • Aids appetite • 2‐300% greater fat loss in 3 months • Blocks % of Carbs l k f b • Aids appetite • 5.7 lbs or 700% • Greater fat loss in 30‐days
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6/3/2010
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HOW dotFIT WORKS FOR YOU
LEANPAK90: COMPLETE 90-DAY SOLUTION
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• Three supplements • Weight Loss Planner • CalorieKing Calorie, Fat & Carbohydrate Counter
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
PRIORITIZING YOUR RECOMMENDATIONS
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¾ Start with a solid foundation 9 Multivitamin 9 Fish Oil & Calcium as needed 9 Meal replacements for calorie control
¾ Intermediate/Advanced 9 Add FatRelease; CarbRepel and/or ThermAccel based on your screening and budget
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
SUMMARY
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¾ ¾ ¾ ¾ ¾ ¾ ¾ ¾
Make the calorie connection Add high volume, lower calorie foods Incorporate meal replacements Clean up your environment Boost activity any way you can Self monitor weight/size regularly Use biofeedback for motivation Supplement as needed
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
SUMMARY
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¾ Make the minor changes you can live with ith ¾ What you eat and how you burn calories is no one’s concern but yours ¾ So, on average, just burn more than So on average just burn more than you eat until you reach your goal. It’s not a program – it’s your life
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6/3/2010
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HOW dotFIT WORKS FOR YOU
SIMPLE WAYS TO BOOST WEIGHT LOSS
QUESTIONS? WE’VE GOT ANSWERS
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¾ If you’d like to submit a question to our panel, just use the Go To Meeting window on the right side of your h d h h d f screen. Click the QUESTIONS tab and type in your question. ¾ Send follow‐up questions via email to
[email protected]. ¾ You’ll find a recording of this and other webinars at www.dotFIT.com/webinararchives. ¾ Check out the weight loss section of the Fitness Vault for more info. Go to www.dotFIT.com/fitnessvault.
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