Download - How to control your weigh
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Managing Your Weight for Health and Vitality
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Managing Your Weight
Today we’ll discuss
• The benefits of a healthy body weight
• How to tell if you need to lose weight
• Realistic goals
• The relationship between healthful eating and physical activity
• Weight loss strategies
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Managing Your Weight
The benefits of achieving and maintaining a healthy body weight
• Reduces your risk for heart disease, stroke, cancer, obesity, depression and diabetes
• Increases your chances of living a longer and more independent life
• Reduces stress on your joints
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Managing Your Weight
The benefits of achieving and maintaining a healthy body weight
• Manage such chronic health conditions as heart disease, diabetes, osteoporosis, back pain, arthritis, sleep apnea and high blood pressure
• Improve your sleep
• Boost your energy level
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Managing Your Weight
How to tell if your body weight is healthy
• Body Mass Index (BMI)
• Hip-to-waist ratio
• Body fat percentage
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Managing Your Weight
Setting realistic goals
• Talk to your doctor to determine a healthy weight for you.
• Examine your own motivation for losing weight.
• Lose weight safely and effectively.
– Aim for weight loss of 1 to 2 pounds per week
• Establish an action plan with short- and long-term goals.
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Managing Your Weight
What causes weight gain?
• Consuming too many calories
– Recognize emotional eating (e.g., anxiety, depression, loneliness, boredom)
– Portion distortion
• Not getting enough physical activity
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Managing Your Weight
The simple truth
• Burn more calories with exercise and activity than you consume (food and drink).
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Managing Your Weight
Weight loss strategies
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Managing Your Weight
Before considering a weight-loss plan, talk with your doctor about
• Chronic health problems (e.g., arthritis, diabetes, heart disease, high blood pressure)
• Shortness of breath while resting or exercising
• Dizziness or loss of consciousness
• Joint pain during exercise or movement
• Pregnancy
• History of an eating disorder
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Managing Your Weight
Keep an eating journal
• Eat fewer calories
– Reducing calories by 500/day = 1 pound weight loss per week
– Replace high-fat foods and snacks with lower-fat choices
– Eat smaller portions
– Eat more often
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Managing Your Weight
Eat fewer calories
• Use smaller plates
• Relax and enjoy your meal
• Savor the silence
• Say, “no thanks,” to seconds
• Read food labels carefully
– Determine recommended serving size
– Calorie and fat content
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Managing Your Weight
Eat fewer calories
• Choose high-fiber foods
• Limit alcohol and mixers
• Drink 48 to 64 ounces of water daily
• Take a multivitamin
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Managing Your Weight
Keep an activity journal
• Increase physical activity
– Strength training
– Casual or leisure activities
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Managing Your Weight
Walking
• Talk with your doctor about any medical concerns
• Walk at least 5 days a week – 45 to 60 minutes per session
• Wear proper footwear
• Map your course
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Managing Your Weight
Walking
• Schedule your walk
• Buddy up!
• Add variety
• Start slowly, then build
• Use a pedometer and for 10,000 steps most days of the week
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Managing Your Weight
Getting the support you need to succeed
• Weight loss group
• Your doctor
• Friends and family
• Co-workers
• Registered dietitian
• Exercise trainer
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Managing Your Weight
Special Challenges
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Managing Your Weight
Dining out
• Social events
• Fast food
• Restaurants
• Salad bar
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Managing Your Weight
Eating at work
• Snack breaks
• Lunch time
• Those meeting munchies
• Vending machines
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Managing Your Weight
Activity at work
• Park and walk
• Walk during breaks
• Form a walking group
• Take the stairs
• Traveling for work
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Managing Your Weight
Track your progress
• Lose gradually
• Think inches
• Check your food and activity journals
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Managing Your Weight
Goal Contract for Weight Management
• Step 1
– “I will manage my weight…”
– “for these reasons” (state your reasons)
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Managing Your Weight
Goal Contract for Weight Management
• Step 2 – Be S.M.A.R.T.
– Specific
– Measurable
– Action-oriented
– Realistic
– Time restrained
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Managing Your Weight
Goal Contract for Weight Management
• Step 3 – Nurture support systems
• Step 4 – Identify obstacles
• Step 5 – Celebrate!
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Managing Your Weight
In Summary
• Reduce your total calorie intake. Reducing 500 calories per day will give you about 1 pound weight loss per week.
• At a minimum, mix exercise and leisure activities to equal 45 to 60 minutes of physical activity most days of the week.
• Get the support you need to succeed.
For weigh loss tips