The document provides guidelines for maintaining a healthy lifestyle and losing weight. It recommends getting regular physical activity and exercise, eating a healthy diet low in fat and high in whole grains and produce, managing stress, sleeping 7-8 hours per night, not smoking, and maintaining a healthy weight. It also suggests having close friends for social and emotional support and always being aware of personal safety. Weight loss strategies include making a commitment to change, incorporating exercise, avoiding mindless eating, staying busy productively, watching portion sizes, eating slowly at the table, cutting out unnecessary foods, not overserving oneself, and thinking positively.

1. ACTIVE
RECREATION
QUARTER II Lesson 1

2. “The Long
Journey to
SUCCESS
begins in ONE
STEP...”

3. Lifest
yle

4. “Healthy
Lifestyle
Guidelines
”

5. Accumulate 20-30
minutes of moderately
intense physical
activity on most days
of the week

6. Eat a healthy
breakfast
everyday.

7. Manage stress
effectively.

8. Get 7 to 8 hours
of sleep per night.

9. Perform simple
flexibility exercises
involving all joints of
the body.

10. Eat a healthy diet that is
rich in whole-wheat
grains, fruits, and
vegetables and is low in
saturated and trans fats.

11. Do not use tobacco
in any form and
avoid second hand
smoke.

12. Maintain your
recommended body
weight through adequate
nutrition and exercise.

13. Have at least one close
friend or relative inwhom
you can confide in and to
whom you can express
your feelings openly.

14. Be aware of your
surroundings and
take personal safety
measures at all times.

15. “Weight
Loss
Strategi

16. Make a
commitment to
change.

17. Incorporate
exercise into the
program.

18. Avoid automatic
eating.

19. Stay busy.
(In a productive
way)

20. Try “junior size”
instead of “super
size”.

21. Eat slowly andat
the table only.

22. Cut unnecessary
items from your
diet.

23. Do not serve more
food than you
should eat.

24. Think positive.

25. Consider keeping
an eye on the
Nutritional Status.

26. “Do you consider yourself overweight?
If so, how long have you had a weight
concern, what attempts have you
made to lose weight, and what has
worked best for you?”

27. Overwei
ght versus
Obesity

28. Overweight people are
those who who weigh
about 10 to 20 pounds over
the recommended weight.

29. Research indicates that
individualswho are 30 or more
pounds overweight during
middle age lose about 7 years of
life, whereas being 10 to 20 pounds
overweight decreases the
lifespan by about 3 years.

30. Severe obesity (BMI
greater than 45) at a
young age
nonetheless, may cut
upto 20years off
one’slife

31. Eating
Disorders