Vanessa Ruiz – Weight Loss Solutions for the Busy and Stressed Nurse

Outline

Challenges of Weight Management

• Causes of weight gain: Diet-binge cycles, stress and overeating
• Common medical causes of weight gain
• Deconstructing cravings: What causes them and how to overcome them
• 80/20 nutrition: How to “treat” yourself without feeling deprived
• How to increase your metabolism naturally
• Stress and its impact on weight management

Food Restrictions Alone Almost Guarantee Diet Failure… There are Nutritional Musts for Success

• Your body’s nutritional needs
• Macronutrients: Carbohydrates, proteins and fats
• Micronutrients
• Hydration and its effect on weight loss
• Hormones and their role in weight management

Diet Diaries

• Optimal diets for weight loss and why fad diets don’t work
• Analyzing your diet and lifestyle diary
• Habits and behaviors that lead to weight gain
• Why are you eating when you aren’t hungry?
• Why are you eating past the point of feeling full?
• Eating, weight, emotions, anxiety, depression can all go hand in hand; break the cycle!

9 Foundations of Healthy Weight Management

• Food preparation: How to make quick and convenient meals
  • Quality nutrition and food choices
• The psychology of eating: Overeating, shame and self-loathing
  • Exercise and motion
  • Sleep and recovery
• Developing successful skills for weight management
  • Restoration and stress management
• Long-term weight loss habits and mindset
• Creating a supportive environment for weight management

Supplements that are Beneficial for Weight Loss and Management

• L-Carnitine
• B12
• Green Tea / Caffeine
• Fish Oil
• CLA
• Chromium
• Adaptogens: Rhodiola, Eleuthero

Your Weight Loss Narrative – Creating a New Story

• Visualizing the ideal weight goal
• Identifying obstacles in your narrative
• Understanding the process of weight loss
  • End your unhealthy relationship with food
  • Learn to like your body image now
• Creating a new weight loss narrative

Develop Your Personal Weight Loss Action Plan

• Reasonable goal-making for weight loss
• Objective and subjective indicators of success