Weight Management

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Weight Management

• By Jessie Lane

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Information for the public on weight management
This my drawing
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Why worry about your weight?

• More than half of US adults are overweight and of
  that number, about one-quarter are obese.
• Being overweight increases your risk
  Hypertension, Abnormal Lipids, Heart Disease, and
  Stroke.

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What is "Ideal Weight"?

• Evaluating your ideal weight
• Body Mass IndexBody Mass Index (BMI) is an
  important tool to evaluate your weight. To
  measure your BMI, weigh yourself and measure your
  height. Now use the BMI calculator.

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BMI ranges

• Healthy weight BMI from 18.5 kg/m2 to 25 kg/m2
• Overweight BMI from 25 kg/m2 up to 30kg/m2
• Obese BMI 30 kg/m2 or higher
• Extreme obesity 40 kg/m2

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• Waist circumference
• To obtain a proper measurement, stand up and
  measure around your waist, just above your
  hipbones. The more your waist measurement
  increases, the greater your health risks. If you
  are a woman whose waist measures more than 35
  inches or a man whose waist measures more than 40
  inches, you may be at greater risk for health
  problems including diabetes, high blood fats,
  high blood pressure and heart disease. This is
  true even if your BMI shows you at a healthy
  weight.

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Proper waste measurement
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• If you have a BMI of 25 to 30 and waist
  circumference of greater than 35 (for women) or
  40 or more (for men) AND one or more risk
  factors, OR your BMI is greater than 30 and you
  have one or more risk factors, then you need to
  work with you doctor to develop a weight
  management plan that is part of your overall good
  health.

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Benefits of Losing Weight

• Reduce Health Risks by Losing Weight
• Prevent Twin Killers--Heart Disease and
  StrokeHeart disease and stroke are the leading
  causes of death and disability for both men and
  women in the United States. Overweight people are
  more likely to have
• High Blood Pressure.
• Very high blood levels of cholesterol and
  triglycerides (blood fats).
• Angina.
• Sudden death from heart disease or stroke without
  any signs or symptoms.

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Benefits of Losing Weight

• Reducing your weight by 5-10 percent can decrease
  your chance of developing heart disease or having
  a stroke. You can improve your heart function,
  blood pressure and your levels of blood
  cholesterol and triglycerides.

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Losing Weight Can Prevent Type 2 Diabetes

• Both Type 1 and Type 2 diabetes are associated
  with long-term complications that threaten life
  and the quality of life. If youre overweight,
  you are twice as likely to develop type 2
  diabetes (non-insulin dependent) as people who
  arent overweight. You can reduce your chances of
  getting this disease by losing weight and by
  increasing your physical activity.

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Strategies You Can Use to Lose Weight

• There are lots of ways to lose weight. But if you
  plan to lose more than 15 to 20 pounds, or if you
  take medication regularly, you should be
  evaluated by your doctor before beginning your
  plan. Your doctor or registered dietitian can
  help you arrive at a sensible weight loss goal.
  You may not need to lose as much weight for your
  health as you think. Sometimes the cosmetic
  desire to lose requires a great deal more loss
  than what is needed to lower your health risk.

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Food Choices Are The Key

• Any weight management program you consider should
  probably reduce your daily calorie intake
  anywhere from 500 to 1000 calories a day
• Total fat should be 30 percent or less of your
  total calories.
• Reduce saturated fat and carbohydrates.
• A meal planning tool such as lifeclinic.coms
  Nutrition Diary can also help monitor your daily
  calorie and nutrition intake.

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So Let's Look at Nutrition

• Rules of Thumb for Lowering Your Calorie Intake
• Eat a variety of foods that are low in calories
  and high in nutrients.
• Eat less fat and fewer high-fat foods
• Eat smaller portions and limit second helpings of
  foods high in fat and calories
• Eat more vegetables and fruits without fats and
  sugars added in preparation or at the table
• Eat pasta, rice, breads and cereals without fats
  and sugars added in preparation or at the table
• Eat less sugar and fewer candies, cookies, cakes
  and soda
• Drink less or no alcohol

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Increase Physical Activity

• Increasing your physical activity is an important
  part of losing weight. Moreover, it will be a lot
  harder to maintain your weight loss without
  increasing your exercise. By exercising, you can
  lower your risk for high blood pressure, heart
  disease and diabetes beyond that produced by
  weight loss alone.

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Exercise Can Help Keep Off Pounds

• Exercise and good nutrition work together to keep
  you healthy. Regular physical activity helps
  control your appetite and burns off calories to
  help lose extra pounds or maintain a healthy
  weight. You need to burn off 3,500 calories more
  than you take in to lose one pound.

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Exercise is Key to Disease Prevention

• The truth is the cost of not exercising is pretty
  high. Physical inactivity is a major risk factor
  for the development of disease. The good news is
  that you dont have to start running marathons to
  reap the benefits of disease prevention.

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Regular exercise can

• lower your blood pressure
• help you to cut down or stop smoking
• prevent diabetes or decrease the need for
  diabetes medication
• help you lose weight or stay at a reasonable
  weight
• raise your HDL (good) cholesterol
• maintain bone health
• reduce feelings of depression and anxiety
• help you sleep better
• promote a feeling of well being
• reduce risk of some kinds of cancer

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How Much is Enough ?

• You should try to accumulate at least 30 minutes
  of moderate to intense physical activity most
  days of the week, preferably daily.

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Activities you can do
Walking and Running
Swimming and other Recreational sports
Everyday chores Such as raking And mowing
These all lead to more burned calories and Weight
reduction and an increased Quality of life
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Tips for Selecting a Weight Loss Program

• Two things are true. The first is you can lose
  weight and keep it off. The second is there is no
  magic pill for losing a lot of weight fast and
  keeping it off. Weight loss requires a change of
  lifestyle. This means changing what you eat, how
  much you eat and how active you are. Permanent
  weight loss can be yours if you change your
  eating and exercise habits.
• Pick an exercise and eating plan that is right
  for you