List the dietary principles for obesity management
- Hypocaloric
- Foundational nutritional principles: balanced, adequate, variety, lots of plants, less processed foods, more whole foods
- Food skills: Cooking, shopping, reading nutritional labels, monitoring
- Satiety-promoting foods:
- Protein, fibre, volume
- Lower in refined carbohydrates
Why is protein good for dietary management of obesity?
- Filling
- High thermic affect
- Amino acids may also play an important role in the metabolism of lipids and carbohydrates, further promoting an energy deficit.
What are some foods to avoid for obesity management?
- Ultra-processed food
- Sugar sweetened drinks
What are the components of “Intuitive Eating”?
- Reject diet mentality
- Honour your hunger
- Make Peace with Food
- Challenge the food police
- Discover the satisfaction factor
- Feel your fullness
- Cope with your emotions with kindness
- Respect your body
- Movement – feel the difference
- Honour your health – Gentle nutrition
What are the ACSM guidelines for physical activity?
150 min/week ⇒ maintain + improve health
150-250 min/week ⇒ prevents weight gain
> 250 min/week ⇒ promotes clinically significant weight loss
200 - 300 min/week ⇒ prevents weight gain after weight loss
What are some recommendations for physical activity for obesity management?
- Individualization
- Choice
- Modification based on ability
- Social component (or not!)
- Start where a person is
- Focus on enjoyment
- Focus on habit
- Behaviour strategies
- Time management
- Values-based and/or goal based
What is OARS in motivational interviewing?
O - open-ended questions
A - affirmations
R - reflections
S - sumarizing
What are the 5 principles of motivational interviewing?
Remember READS:
1. Roll with resistance
2. Express empathy
3. Avoid argumentation, confrontation
4. Develop discrepancy
5. Support self-efficacy
What is the aim of a motivational interviewing session?
- Elicit change talk or motivational statements
- Focus on the health-related behavior
- Provide information if appropriate
What is the focus of behaviour change models for obesity?
- Goal setting
- Perceived benefits/risk
- Readiness for change
- Different things needed at different time points
- Self-monitoring
- Stimulus control
- Environmental Cueing
What is cognitive behavioural therapy?
- trying to control thoughts, feelings, sensations
- Identify negative/limiting thoughts/beliefs
- Reframe/reshape inaccurate thinking
What are some things you can do to practice mindful eating?
- Save the best for last
- Cook and eat in a good mood
- Drink lots of water
- No multitasking
- Don’t hurry
- Sit at a real table
