How to control your weigh


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  • Presenting health information is important, but, information itself only goes so far. A lot of what people understand, retain or apply to their lives depends on how material is presented. Here are some ideas to help you make your presentation come alive and stick with people long after your hour with them is over.
    Involve Your Audience! People will learn more if they get involved in your presentation.
    Question Your Audience. Take some time to ask the audience questions and get them to relate personally to the topic you are presenting:
    How many of you know someone who struggles with their weight?
    Who has seen or heard an ad for a weight loss product within the last 48 hours?
    Use some of these questions sometime during your presentation to involve participants and provide a prize or recognition to the person who gets the most answers right.
    According to our most recent HA results, what percent of our population has a high risk in the area of weight? (Get this answer from your StayWell Program Manager).
    What is BMI and how is it calculated (BMI – body mass index; it is calculated by (your weight x 703) / (your height in inches x height in inches); For example, a 140 lb person who is 5’7” has a BMI of 22 (140 x 703) / (67 x 67)).
    What BMI is considered obese? (a BMI of 30 or above. A person with a BMI of 30 is about 30 pounds overweight; 221 pounds for a person who is 6 feet tall, or 186 pounds for someone 5’6”)
    How many Americans are considered obese? (32% - up from 15% in 1980!)
    If you are considered obese, what percentage of weight loss will bring about positive health changes? (just a 5 to 7 percent weight loss can prevent type 2 diabetes in people who are at high risk for the disease. That’s just 10 pounds if you weigh 200 pounds.)
    What is a healthy weight loss goal? (1 pound a week. You may lose more at first, but a steady weight loss of only one pound a week is realistic.)
    Use Props. Bring some things along that relate to weight management and let your audience learn though direct experience.
    Have a scale with a height bar, and a calculator for those who want to figure out their BMI.
    Offer a variety of fresh fruits and vegetables (low-fat, high fiber!) available for people to try or take with them.
    Hand out a resource sheet (referencing StayWell Online, local Weight Watchers or other support groups, national resources, etc) and Weight Management FastGuides (available from StayWell).
    Provide a small notebook and ask people to track their eating and exercise for one week.
    Make them laugh! Find a humorous anecdote, cartoon or joke that relates to weight and have that on the presentation screen when people walk in. There’s nothing like humor to make people feel welcome, relaxed and ready to participate. Here’s some humorous quotes to throw into your presentation, as well;
    Never eat more than you can lift.  -Miss Piggy
    I've been on a diet for two weeks and all I've lost is fourteen days. –Two Ton Tony
    I keep trying to lose weight... but it keeps finding me!  -Anonymous
  • Hi! My name is _____________________. Welcome to our Seminar, Weight Management. Managing your weight is one of the best things you can do for your health. But if you’ve ever tried, you know just how hard it is, even if you have strong willpower.
    Today, we’re going to talk about why it’s important to achieve and maintain a healthy body weight that’s right for you.
    We’ll discuss the benefits of being at a healthy body weight and we’ll talk about ways to see if you really need to lose weight.
    And if you do need to lose a few pounds, we’ll learn about setting realistic goals for your weight loss.
    We’ll discuss practical approaches for eating wisely for weight loss and adding physical activity—to burn calories—throughout your day.
    And, I’ll show you some practical, effective strategies for making this weight loss plan work—for good!
  • The number of people in the United States who are overweight or obese is increasing at an alarming rate. Most health experts consider this to be such a serious health problem, they are calling it an epidemic. Staying within your recommended weight range is one of the most important things you can do for your overall health and well-being.
    Now, let’s see why it may be a good idea to pay more attention to your weight and look at some of the benefits of reaching and maintaining a healthy body weight.
    Reduces your risk for serious health conditions associated with being overweight or obese such as heart disease, stroke, cancer, depression, and diabetes.
    Increases your chances of living a longer and more independent life.
    Reduces stress on your joints, which prevent injuries and lower your risk of developing arthritis.
  • Additional benefits include:
    Reaching a healthy body weight will help you deal with chronic health conditions you already may have, such as heart disease, diabetes, osteoporosis, back pain, arthritis, and high blood pressure.
    The quality of your sleep may improve. Sleep apnea—a condition that causes you to stop breathing momentarily throughout the night—is common in people who are overweight. Sleep apnea causes excessive daytime sleepiness and difficulty concentrating. Sufferers describe feeling tired in the morning, despite what they believe had been a good night’s sleep.
    As your body uses its fuel more efficiently and you carry around fewer pounds, your energy probably will increase.
  • You probably have your own ideas about whether you need to lose a few pounds. But doctors and other professionals have found three indicators that can be measured to help assess your risk for health problems related to your weight.
    Body Mass Index (BMI) shows how body weight related to height. A high BMI usually means extra body fat, although some people who have a lot of muscle may have a high BMI without having higher health risks.*
    Belly fat, when out of proportion with total body fat is now considered a significant health risk. Hip-to-waist ratio is calculated by dividing your waist measurement by your hip measurement. Researchers have found that, regardless of your BMI, your risk of cardiovascular disease is higher if you carry your extra weight around your waist, as opposed to having fat concentrated on your hips and thighs.*
    Body fat percentage calculates how much of your total body weight is made up of fat. A health club or weight-control clinic can measure your body fat.
    *If time permits, participants can go to page 4 of the handout to find their BMIs and calculate their hip-to-waist ratios.
  • If you think you need to lose weight, find out if your goals are realistic:
    Talk to your doctor. He or she will be able to assess your need to lose weight and identify the level of your health risk related to your weight.
    If your current body weight is within or below the “Healthy Weight” range on the BMI scale (see below), but you still want to lose weight, step back and think carefully about your reasons. Are you trying to meet someone else’s expectation of your ideal weight? Are you trying to lose weight for a specific one-time event such as a wedding or reunion? Are you influenced by media images of ultra-thin celebrities? Are you dissatisfied with the natural shape you inherited from your ancestors, even though your weight is normal? Are these sound reasons for losing weight?
    Lose weight gradually. Expert agree that losing no more than 2 pounds per week is safer and more effective than crash dieting.
    Establish an action plan with short- and long-term goals. Your doctor can help you decide how much weight you should lose, and within what time frame.
    Then remember, weight management involves a permanent change in your lifestyle. Your new behaviors will not end once you reach your goal; instead, they will become part of the way you live your life.
  • So what causes weight gain anyway? In some cases, obesity can be traced to heredity. But in most cases, the cause of excess body fat is eating more calories than we burn.
    Consuming too many calories in either food or drink can cause weight gain.
    It’s important to recognize if your eating habits are influenced by your mood or emotions such as anxiety, depression, loneliness, or boredom. Do certain situations, such as parties or holidays, trigger you to overindulge?
    Did you know there are up to 800 calories in a 64-ounce soft drink? A serving is the amount recommended, while a portion is the amount you choose to serve yourself—which may be more than the recommended amount. Read food labels: A recommended serving is probably a lot less than you think. For instance, one serving of pasta is 1/2 cup, and the jumbo-sized bagels served in coffee shops can equal up to five times the recommended serving for grains.
    To lose weight, you have to burn calories through physical activity. Physical activity helps increase muscle mass, which improves your fuel-burning capacity. Physical activity can include casual, or leisure activities such as gardening, shoveling snow, raking leaves, or housework. A combination such as walking and strength training will help you reach your goals.
  • Remember this simple truth about weight loss:
    Burn more calories with exercise and activity than you consume in food and drink.
  • Let’s consider some effective, practical approaches to losing weight.
  • But first, it’s very important to talk with your doctor if you are considering any weight loss program, especially if you haven’t been very active or if your have any chronic health problems such as heart disease, high blood pressure, asthma, arthritis, or diabetes. In addition, let you doctor know if you:
    have shortness of breath on exertion or at rest
    have episodes of dizziness or loss of consciousness
    experience joint pain during or after exercise
    are pregnant
    have a history of an eating disorder such as bulimia, anorexia nervosa, or binge eating disorder
  • Keep a diary of when and what you eat, who’s with you, and your mood. This will help you identify your eating triggers and keep track of how much you’re actually consuming and help you see where you may be getting unwanted calories.
    Simply put: Eat fewer calories. Here are some tips:
    Reduce calories by 500/day = 1 pound weight loss per week
    Replace high-fat food and snacks with lower-fat choices. Again, read the labels; try low-fat cooking methods (e.g., steaming, broiling, baking); choose foods low in saturated fat and cholesterol to reduce total calories and reduce health risks.
    Eat smaller portions.
    Eat smaller meals, more often. Your body will use the calories more efficiently.
  • Eat fewer calories
    Use smaller plates so you’ll take smaller portions.
    Savor the silence. TV, radio, and even reading all can distract you from noticing how much you’re eating.
    Skip seconds. Prepare just enough for one meal. Clear food from the table, or leave the table, if necessary.
    Read food labels carefully
    Determine recommended serving size
    Note calorie and fat content
  • Eat fewer calories
    Choose high-fiber foods that are digested more slowly and help delay the return of hunger.
    Limit alcohol and mixers, which are high in calories.
    Take a multivitamin to ensure you are getting the nutrients you need.
    Presenter: Break here if you are going to present in two segments, but please summarize with the notes below and also use the last two slides (resources and evaluation):
    Next time in Session 2, we will discuss
    The importance of physical activity
    Special weight loss challenges
    How to set and achieve weight loss goals
    GO TO THE LAST TWO SLIDES (resources and evaluation)
  • Presenter: If you are starting at this slide as Session 2, here are your notes. If you’re doing the full presentation, go down to the black text below.
    Welcome to Session 2 of Managing Your Weight. Last time we discussed
    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
    Today in Session 2, we will cover
    The importance of physical activity
    Special weight loss challenges
    Setting health and fitness goals
    Keep and activity journal so you can track your level of activity.
    Increase physical activity to burn calories and improve fitness.
    Strength training can increase your muscle mass, preserve bone density, protect major joints, improve balance, reduce the risk of falls, and improve your muscular endurance.
    Casual or leisure activities such as gardening, raking leaves, or doing housework also are calorie burners.
  • Regular physical activity such as walking will help you meeting your goals. It is inexpensive, requires little equipment, and can be done almost anywhere.
    To make the most of your walking activity:
    Talk with your doctor about any medical concerns.
    Walk at least 5 days a week for a total of 45 to 60 minutes per session and consume fewer calories.
    Wear proper footwear for the season, climate, and your route. For most people, jogging shoes offer enough support and cushioning.
    Map your course. Find a route that is out of the way of traffic, offers pleasant scenery, has an even surface, and is safe and well-lit at night.
  • Schedule your walk. If it’s been hard for you to exercise because you haven’t had the time, schedule your walk as an appointment you can’t cancel. Soon it will become a habit. It’s important to take time to do this for yourself.
    Buddy up! Walk with a friend, co-worker, or family member and share the fun—and the benefits!
    Add variety. Try to vary your walking course once you have reached a level of comfort and regularity. Map out additional walking routes that vary in distance, terrain, and scenery.
    Start slowly, then build. To begin feeling health benefits, walk on most days of the week for a total of 30 minutes per day. At first, you may find that you can walk for only 10 minutes before needing a rest—that’s okay.
    Use a pedometer and aim for 10,000 steps most days of the week.
  • It may be difficult to stick with your weight-loss program when you’re stressed, bored, or dealing with changes in your routine such as business travel or entertaining. Share your weight management goals and look for support from:
    Formal weight-loss group
    Your doctor
    Friends and family
    Registered dietitian
    Exercise trainer
  • Dining Out. Even your best intentions can fall by the wayside in certain situations that make your weight-loss efforts much more difficult. Here are some tips for choosing food that is in sync with your goals when you’re eating away from home.
    Social events: Avoid fatty chips and dips, look for veggie trays, and watch out for high-calorie alcoholic drinks and mixers.
    Fast food. Try low-fat salads, tortilla-wrapped sandwiches, or grilled chicken. Order water, unsweetened fruit juice or tea, or low-fat milk.
    Restaurants. Try broiled or baked selections and avoid fried foods and heavy sauces. Request salad dressing on the side. Substitute steamed vegetables for fries or baked potato. Order small size or appetizer portions. Share a full meal with a friend. Recognize the risk in all-you-can-eat offers—it’s a sure bet you’ll overeat.
    Salad bar. Select raw veggies such as romaine lettuce, spinach, carrots, tomatoes, broccoli, peppers, mushrooms, and onions. Avoid potato, egg, tuna, and pasta salads made with mayonnaise. Bypass toppings such as cheese, bacon bits, and croutons. Opt for fat-free dressings, lemon juice, or vinegar and heart-healthy olive oil.
  • Here are some ideas for avoiding diet sabotage at work:
    Plan for your snack breaks. Be prepares when hunger strikes with a supply of fresh fruit, popcorn (without butter or oils), and low-fat yogurt.
    Bring your own lunch from home to control the nutrients, calories, and fat. Pack a vegetable, piece of fruit, or fruit juice. Include high-fiber grain, such as whole-grain bread; protein-rich food such as lean meat, poultry, fish, and peanut butter; low-fat dairy such as yogurt or cheese; and select diet soft drinks, herbal teas, sparkling water, non-fat milk, or low-sodium vegetable juices.
    Help choose the snacks for meetings where munchies are likely to be served. Discuss healthy choices with the person who orders food for company functions. If it’s a breakfast meeting, suggest yogurt and fruit instead of donuts and pastries.
    If you’re hungry or thirsty and you have no other alternative, good selections from vending machines include water, 100 percent fruit juice, sugarless mints, low-fat yogurt, or popcorn (low-fat or fat-free).
  • If you have a desk job or other relatively inactive job, here are some ways to add activity to your day and burn calories during the workday.
    Park and Walk. If you drive to work, park your vehicle at the far end of the parking lot and walk the distance to the building. If you take the train or subway, get off a stop ahead and walk the rest of the way.
    If permitted, take a 5 minute walk during your break. It’s the total time you spend being active that counts, so little doses of activity throughout the day will burn calories too.
    Form a walking group at work. Take turns choosing a walking route. Form teams and compete with other walking groups for total number of steps walked or pounds lost.
    Take the stairs whenever you can. Stair climbing is an excellent way to build endurance, burn calories, and condition the legs and buttocks.
    If you travel in your job, the companies you visit may have facilities on-site and allow you to exercise there as their guest. Your hotel or the airports you are flying through may have workout rooms. Schedule time for exercise in your travel itinerary and pack appropriate workout gear. If your hotel is four stories or higher, climb stairs for 20 or 30 minutes. Be sure that the stairwells are not accessible to anyone but hotel guests, and exit through the nearest hallway door if you encounter anyone whose presence makes you uneasy.
  • As you continue with your weight management plan, here are some helpful reminders to help you track your progress:
    Think inches. Even if you’re not losing pounds as fast as you thought you would, you may be losing inches. Check your progress with a tape measure as well as with a scale.
    Lose gradually. Experts agree that losing no more than 1 to 2 pounds per week is safer and more effective than crash dieting.
    Your food and activity journals will give you valuable insights into where you may be able to improve. Perhaps you’ll see where you need to adjust your eating plan, or recommit to being more active. Or, they may show you just how well you are doing, which will help you stay motivated and give you reason to celebrate!
  • Goal Contract for Weight Management:
    Successful people usually have a game plan to help them accomplish their goals. So if you’re committed to weight management, make a contract with yourself. You’ll find a blank goal contract among your workshop handouts that will help you focus on your goal and commit to a plan of action. Please take time to fill it out at your convenience. Here is an overview of what you’ll be doing:
    Step 1 – You’ll state what you plan to do—manage your weight—and why. Write down your reasons.
  • Writing your goal contract involves writing down the details of your plan. They should be S.M.A.R.T.
    Specific. Write exactly what you’ll do.
    Measurable. Note how you will keep track of your progress, such as recording how much you eat each day, recording your level of physical activity (e.g., number of steps walked), or keeping a journal of your feelings and attitudes (e.g.., feeling better physically, having a rough day due to stress, able to avoid over eating at a social event)
    Action-oriented. Write down the actions you will take to reach your goal.
    Realistic. Assess whether your goal and action plan are realistic, or are you planning to do too much within the timeframe you’ve set.
    Time restrained. Establish when you plan to start your program and when you expect to reach your goal.
  • Step 3 – Identify support systems. You don’t have to go it alone. Ask for support from family, friends, and co-workers—they may even join you!
    Step 4 – Identify obstacles. Write down the barriers that stand in your way or create reasons for not staying with your plan to reach your goal.
    Step 5 – Celebrate! Write down the specific ways you will reward yourself. You will have earned it! It may be better to celebrate with rewards that aren’t related to food, such as going to the movies or getting a massage.
  • We’ve talked a lot about the benefits of managing your weight and a number of strategies for achieving and maintaining your healthy weight. Here are some reminders:
    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 pf physical activity most days of the week.
    Get the support you need to succeed.
  • How to control your weigh

    1. 1. Managing Your Weight for Health and Vitality
    2. 2. 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
    3. 3. 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
    4. 4. 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
    5. 5. Managing Your Weight How to tell if your body weight is healthy • Body Mass Index (BMI) • Hip-to-waist ratio • Body fat percentage
    6. 6. 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.
    7. 7. 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
    8. 8. Managing Your Weight The simple truth • Burn more calories with exercise and activity than you consume (food and drink).
    9. 9. Managing Your Weight Weight loss strategies
    10. 10. 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
    11. 11. 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
    12. 12. 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
    13. 13. 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
    14. 14. Managing Your Weight Keep an activity journal • Increase physical activity – Strength training – Casual or leisure activities
    15. 15. 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
    16. 16. 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
    17. 17. Managing Your Weight Getting the support you need to succeed • Weight loss group • Your doctor • Friends and family • Co-workers • Registered dietitian • Exercise trainer
    18. 18. Managing Your Weight Special Challenges
    19. 19. Managing Your Weight Dining out • Social events • Fast food • Restaurants • Salad bar
    20. 20. Managing Your Weight Eating at work • Snack breaks • Lunch time • Those meeting munchies • Vending machines
    21. 21. Managing Your Weight Activity at work • Park and walk • Walk during breaks • Form a walking group • Take the stairs • Traveling for work
    22. 22. Managing Your Weight Track your progress • Lose gradually • Think inches • Check your food and activity journals
    23. 23. Managing Your Weight Goal Contract for Weight Management • Step 1 – “I will manage my weight…” – “for these reasons” (state your reasons)
    24. 24. Managing Your Weight Goal Contract for Weight Management • Step 2 – Be S.M.A.R.T. – Specific – Measurable – Action-oriented – Realistic – Time restrained
    25. 25. Managing Your Weight Goal Contract for Weight Management • Step 3 – Nurture support systems • Step 4 – Identify obstacles • Step 5 – Celebrate!
    26. 26. 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