Weight Management types and strategies for optimal health.

2. Weight Categories
! Weight Management is a major issue in American society today.
! Individuals are not eating as healthy as they should.
! We see an increase in consumption of empty calories and less nutrient
dense foods.
! This can lead to health and weight management issues.
! There are three types of weight categories based on the Body Mass
Index.
! The Body Mass Index (BMI) chart is a method for determining weight
by evaluating a ratio be height to weight. Note: BMI may vary in athletes
and individuals with more muscle mass)
! The different categories for weight are Underweight, Normal weight,
Overweight, Obese and Extremely Obese.

3. Source
:sustainablyveggin.wordpress.com
Weight Categories

4. Body Mass Index
Source: www.cardiotrek.ca

5. Overweight and Obesity
Risk Factors
Source:
hezronkyle.wordpress.com
! Overweight is having a
BMI greater than 25 kg/
m2
! Obesity is defined as
having a BMI of 30kg/m2
! Being overweight has
many risk factors such as:
! Coronary heart disease
! -High blood pressure
! -Stroke
! -Type 2 Diabetes
! - Metabolic Syndrome

6. Underweight
! Underweight causes include the following:
! Eating disorders
! Altered response to hunger, appetite,
! Hereditary factors
! Prolong emotional stress
! Addictions to alcohol and drugs
! Weird diet patterns

7. Underweight Risk Factors
! Underweight is
defined as having a BMI
of under 18.5 kg/m2
! Risks Factors include
the following:
! Greater risk of death
! Cancer
! Chronic lung disease
! Heart failure

8. Cause of Weight Problems
! The number one cause of weight problems are poor
! eating habit
! Lack of exercise
! Inadequate amount of sleep
! Eating processed foods that lack the proper nutrients
! Eating empty calories
! High rate of sugar consumption
! Emotional eating habits
! Taking prescription medication

9. Tips
and
Solu<ons
! For Optimal health is important to have a
healthy balance.
! This includes the following:
! Exercise regularly,- cardio
! Eating nutrient rich- foods.
! Keep a food dietary fiber
! Avoid emotional eating habits
! Keep a food diary
! Eat whole and organically grown foods

10. Tips
and
Solu<ons
!
Eating whole foods will help keep
weight off.
! fruits and vegetables
! whole grains, like oatmeal, whole-wheat bread, and
brown rice
! seafood, lean meats, poultry, and eggs
! fat-free or low-fat milk and cheese, or substitutes
(like soy or rice milk) that are high in vitamin D and
calcium
! beans, nuts, and seeds

11. Tips
and
Solu<ons
!
For
each
weight
type
it
is
important
to
eat
the
right
amount
of
calories
each
day.
! For obesity and overweight it is good to reduce
calorie intake gradually by 200-300 each day.
! It is best not to do crash diets.
! Eat a balance of healthy fats, proteins and
carbohydrates and fiber.
! Change eating habits from large meals to smaller
meals – three or more including snacks.
! Reduce stress.

12. Reference
– Insel, P., Ross, D., McMahon, K. I., & Bernstein, M. (2014).
Nutrition (Fifth Edition). Burlington, MA: Jones & Bartlett
Learning.
– Jamison, J. (2003). Clinical Guide to Nutrition & Dietary
Supplements in Disease Management. London: Churchill
Livingstone.
– Strategies
for
Success.
(2015,
October
20).
In
Nutri&on.gov.
Retrieved
October
21,
2015,
from
hIp://www.nutri<on.gov/
weight-­‐management/strategies-­‐success