How do I follow through with weight loss

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MedSpa Presents: Weight Loss for the New Year

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Your health is like a...

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When a car has trouble... What do we have? What should we do?

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Our solution!

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Is weight a warning sign?

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How do people gain weight?

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How do people gain weight?

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What is the secret to losing weight?

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Diet Exercise

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Car Analogy: How to burn fuel

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Car Analogy: How to burn fuel -More Cylinders in Engine -Use for longer -More weight in car -Drive Faster -Under-Inflate tires -Higher Octane Fuel

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How the analogy works for the Body To burn fat: -Increase muscle mass -Exercise type matters! -Length of time -Intensity -Type of exercise -Type of food you eat matters!

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Muscle Mass -Muscles are more biologically active than fat -More muscles you have, the higher your base metabolic rate -More muscles you have, more energy is used up when doing exercise

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Muscle Mass Importance Analogy

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3 Lessons for Weight Loss

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Lesson 1 -An increase in muscle mass is a necessary step in weight loss. Don't be discouraged if initially you appear to “not” lose weight. -Weight loss is not about just going on a diet Consequence of diet only is just decreased muscle mass, organ mass and fat stores only slightly decreasing, giving an illusion of weight loss. -Losing weight is not just cardio exercise, but should include some weight training to increase muscle mass.

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Lesson 2: About Exercise 3 Important Things 1) Type of exercise 2) Length of exercise 3) Intensity of exercise

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Type 1) Weight bearing/Muscle building 2) Cardiovascular

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Length Need to do long enough to burn off all free sugar in blood Need to do long enough to shift from aerobic to anaerobic metabolism Need to do long enough to use up a significant amount of calories

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Equivalent to 45 minutes to an hour, 3-4 times a week.

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Intensity Need heart rate to hit fat burning zone. *Note that if you have any cardiovascular problems or are on medication for blood pressure, it may be impossible to reach the numbers on the chart. Consult a physician first.

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Lesson #3: Biochemistry All about diets “Fat burns in the fire of carbohydrates” Lesson here is: A balanced diet is just as important as amount

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What is the best diet? Atkins? Caveman? Mediterranean? DASH? Zone? Vegetarian? Raw foods?

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Game: What foods to avoid?

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Counting calories? Do I need to count calories?

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Other Considerations: How much weight should be safely lost? 1-2 lbs per week. Weight loss is often tied to detox. Fat stores toxins, so make sure bowels are working. i.e. With a car, you don't want exhaust backing up. Optimizing bowels to eliminate these toxins should be strongly considered. Don't forget that like a car needs oil, humans also need vitamins, oils and other nutrients to be at 100%. While losing weight and improving health, these factors should be considered. These are individual and a health professional can best assist you with them.

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How do I follow through with weight loss? POWER OF HABITS

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Habits

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Welcome Habit Loop

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Habit Loop Cue A trigger that tells your brain to go into automatic mode and which habit to use. Routine The activity that you perform almost automatically after you encounter the cue. A routine can be physical, mental, or emotional. Reward What helps our “brain figure out if particular loop is worth remembering for the future.” A reward can be anything.

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Change the Habit Loop Identify the routine Experiment with Reward Identify the cue Create a plan Believe you can change

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Identity Based Habits Decide what type of person you want to be (i.e. “a person who exercises regularly’) Prove it to yourself with small wins

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Start Changing Start Small Be Mindful of Negative Thoughts Savor the Habit (something you enjoy – it’s your better life after all)

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Implementing intentions Self-regulatory strategy in the form of an " if-then -plan" that can lead to better goal attainment I.E. If I want to eat junk food than I go for a walk outside WRITE IT DOWN

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Getting Frustrated

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Massage Therapy Improves circulation Increases metabolism Increase mood Rejuvenation Stress reduction Reduce muscle soreness and achiness Motivation and patient education Condition specific treatment

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Naturopathic Medicine Certified physicians. Fully qualified in regards to knowledge of natural herbs and supplements. Dietary & Lifestyle counseling Anti-aging Detox Comprehensive Integrative approach to health Restore vitality and bring back health Reduce pain and debility to allow for changes to health Prevention of Future Health problems

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Take care of your body. It’s the only place you have to live. JIM ROHN

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Visit Us at MedSpa Health Centre 1-4361 KINGSWAY, BURNABY, BC 604.439.1604 WWW.MEDSPA.CA