Weight Management

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Weight Management

• The tools you need

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OVERVIEW

• Prevalence of obesity
• What to do about it exercise nutrition
• How to change your behaviors
• What to look out for fad diets
• Common myths FAQs
• What you can do today!

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Did you know

• 1/3 of Americans are obese
• Americans spend more than 33 billion each year
  on weight control products and services
• Obesity related conditions are second only to
  smoking as a leading cause of preventable deaths

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Obesity is associated with an increased risk for

• Stroke
• Gall Bladder Disease
• Type 2 Diabetes
• Hypertension
• Colon Cancer
• Coronary Heart Disease
• Cardiorespiratory Disease
• Bone and Joint Disorders

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Even small amounts of weight loss (just 10 of
body weight) can dramatically improve your health
if you are overweight. Weight loss is the best
way to decrease your overall health risks if you
are overweight
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What should you do?

• Exercise More

• Eat Smarter

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ANY QUESTIONS?
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Fitness Basics

• Physical Activity
• Any bodily movement produced by skeletal muscles
  that results in energy expenditure

• Exercise
• Planned, structured, and repetitive bodily
  movement done to improve or maintain physical
  fitness

• Cardiovascular Endurance
• Resistance Exercise
• Flexibility/ Stretching

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Fitness Basicsfor cardiovascular endurance

• Frequency Minimum of 3 times per week for modest
  weight loss (optimum 5-6)
• Intensity Exercise at 60-80 of maximum heart
  rate (220-age max. heart rate).
• Duration 30-60 minutes
• Type walking, jogging, swimming, dancing,
  basketball, and more!
• Do something you enjoy, make it fun.

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Dietary Guidelines for Americans

• Eat a variety of foods
• Choose a diet low in total fat, saturated fat and
  cholesterol
• Choose a diet with plenty of vegetables, fruits
  and grain products
• Choose a diet moderate in sugars
• Choose a diet moderate in salt and sodium

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My Nutrition Advice

• Eat more fruits and vegetables, and eat them
  first.
• Eat less than you typically do
• Choose your condiments wisely
• Go for low-fat or no fat options
• Make substitutions
• And finallyIF YOU DONT BUY IT, YOU CANT EAT IT.

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Fitness Nutrition Resources

• http//primusweb.com/fitnesspartner/
• www.justmove.org (AHA)
• www.healthywomen.org

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The ABCs of Behavior Change

• Antecedent events, feelings, or situations that
  cause the behavior
• Behaviors actions that are a result of the
  antecedent
• Consequences events or feelings which follow
  the behavior
• BREAK THE CHAIN

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How do you break the chain?

• Make a goal.
• Choose a behavior that you want to change in
  order to accomplish your goal.
• Determine what causes that behavior.
• Decide how you will go about making a change.
• Make a commitment (contract?) and decide on a
  reward for keeping it.

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Example

• Goal Lose 5 pounds in the next 2 months
• To accomplish my goal I will eat less
• I seem to go straight to the fridge when I get
  home. This causes me to eat when Im not really
  hungry.
• Therefore, I will wait for 15 minutes before I
  allow myself to eat anything.
• If I do this for 1 month, I will buy myself a new
  CD. My roommate is my witness.

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Lifestyle change is key

• Create new healthy habits
• These habits should be permanent
• Remember Small changes can make a big difference
  in the long run.
• Milk example

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Examples of behavior changes to try

• Refrain from eating while driving
• Sit at the table when you eat
• Refrain from eating anything straight from the
  box or bag
• Use utensils when eating, put them down between
  each bite

• Use as many senses as you can to enjoy your food
• Set a limit before you start
• Pay attention to your appetite
• Use a small plate and dont be afraid to leave
  food on it

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Separate food from feelings(Pierson,
primusweb.com)

• Stress try calming visualization
• Boredom get some physical activity
• Loneliness call or write a friend, volunteer you
  time to help someone out
• Sadness write in a journal, talk to a friend
• Frustration identify source, confront it
• Anger relax, use positive communication
• Tiredness take a short nap or exercise
• In the mood to celebrate use imagination

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Become an active person

• Learn to play again
• Take the stairs
• Park further away
• Mow your lawn
• Shovel your sidewalk
• Suggestions?

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Myths About Dieting

• You will gain weight if you eat late at night.
• Never have seconds.
• Deny your cravings- theyre only in your head.
• Do not eat between meals.
• Eating breakfast makes you hungry all day.

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More Myths

• Become a vegetarian to lose weight.
• Fasting for a few days will help you to shrink
  your stomach.
• Eat anything you want as long as it is fat-free.

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Chronic Dieting

• When you are a chronic dieter
• You are likely to eat excessively when you are
  allowed to eat.
• You may have trouble concentrating.
• You tend to obsess about food.

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Overeating

• Dieters have a tendency to experience episodes
  where they overeat.
• There are two simple rules to remember to avoid
  overeating
• -If you are hungry, eat.
• -When you feel full, stop.

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With so much health information available, how do
you sort through it all?

• Red flags that signal bad nutrition advice
• Quick fix diet plans
• Only a single study used for diet recommendations
• Lists of good and bad foods
• Statements that sound too good to be true.

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How do you spot a fad diet?

• Suggestions that food can change body chemistry.
• Specific hormones are blamed for weight problems.
• Touts or bans a certain food or food group.

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Changing your Attitude

• Concentrate on making healthier choices.
• Make flexible, short-term attainable goals.
• Make gradual changes in nutrition and exercise.

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Source

• American Dietetic Association www.eatright.org