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How to control your weigh


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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