This document discusses maintaining a healthy weight and lifestyle. It explains that energy balance is important, which means balancing the calories consumed with calories expended through physical activity and exercise. It provides tips for becoming more active, such as starting slow, aiming for 30 minutes per day of exercise, strength training, mixing up activities, and stretching. Losing weight can improve health conditions like heart disease, diabetes and cancer. Treatment options for obesity include diet changes, physical activity, medication, and possibly surgery.

1. Normal,
Overweight
and Obese
Mr. AL-LYN L. VOCAL
Physical Education 10
La Salle University Integrated School

2. Why Is a Healthy Weight Important?
 Reaching and maintaining a healthy weight is important
for overall health and can help you prevent and control
many diseases and conditions.
 If you are overweight or obese, you are at higher risk of
developing serious health problems, including heart
disease, high blood pressure, type 2 diabetes,
gallstones, breathing problems, and certain cancers.
That is why maintaining a healthy weight is so
important.
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3. Why Is a Healthy Weight Important?
It helps you lower
your risk for
developing these
problems, helps you
feel good about
yourself, and gives
you more energy to
enjoy life.
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4. What Factors Contribute To a
Healthy Weight?
Many factors can contribute to a
person’s weight. These factors
include environment, family history
and genetics, metabolism (the way
your body changes food and oxygen
into energy), and behavior or habits.
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5. Energy Balance
Energy balance is important for
maintaining a healthy weight.
The amount of energy or calories you get
from food and drinks (energy IN) is balanced
with the energy your body uses for things like
breathing, digesting, and being physically
active (energy OUT):
The same amount of energy IN and energy
OUT over time = weight stays the same
(energy balance)
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6. Energy Balance
More energy IN than OUT over time =
weight gain
More energy OUT than IN over time =
weight loss
To maintain a healthy weight, your
energy IN and OUT don’t have to
balance exactly every day. It’s the
balance over time that helps you
maintain a healthy weight.
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7. Energy Balance
You can reach and maintain a healthy
weight if you:
Follow a healthy diet, and if you are
overweight or obese, reduce your daily
intake by 500 calories for weight loss
Are physically active
Limit the time you spend being
physically inactive
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http://www.nhlbi.nih.gov/health/educational/lose_wt/

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10. The Benefits of an Active Lifestyle
Living an active life is important to
staying healthy. According to
the Harvard School of Public Health,
staying active helps to reduce your
risk of:
heart disease
stroke
diabetes
cancer
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11. The Benefits of an Active Lifestyle
You don’t have to be a distance
runner to improve your health. The
most important thing is that you’re
staying active. It helps just to:
give your heart a workout
stay strong
try to maintain a healthy weight
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12. Tips for Maintaining an Active
Lifestyle
The trick to staying active
is to find something you
enjoy doing.
For some, that means
having a friend to exercise
with.
It doesn’t matter whether
you’re going to the gym or
walking around the block.
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13. Tips for Maintaining an Active
Lifestyle
Others prefer to
dance along to an
aerobics DVD in
private or go for a
quiet bike ride.
It can be hard to find
your workout style.
It can help to mix it up
every once in a while.
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14. Tip 1: Take It Slow
 Haven’t been active in several
years?
 Start out slow. Always talk to
your doctor before starting an
exercise program.
 There may be precautions
you should take.
 In general, you’ll want to start
out with sessions of only five
or 10 minutes.
 You can gradually increase
the length of your sessions
over time.
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15. Tip 2: Get Your 30
 Your goal for physical activity should be 30 minutes
each day. According to the Harvard School of Public
Health, three 10-minute sessions are just as good as
one longer session. For example, you could do:
 10 minutes of dancing before work
 a 10-minute walk around the parking lot at lunch
 a 10-minute walk around the neighborhood as soon as
you get home
 Of course, more exercise is better. However, take
precautions to avoid injuries such as muscle strain. It’s
better to work out a little less one day if it will help you
do it again the next.
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16. Tip 3: Pump Some Iron
 You don’t just need
aerobic exercise.
Resistance training or
weight lifting is also
important. This type of
exercise helps
strengthen your bones
and improve your
balance and
coordination. This
reduces your risk for
osteoporosis. It also
helps prevent injuries or
falls.
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17. Tip 4: Mix It Up
Many gyms and community centers
offer free classes with a monthly
membership. Take advantage of
those opportunities. You may get to
experience some of the newest and
hottest fitness trends. You never
know what you might fall in love
with next.
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18. Tip 5: Mind Your Money
You can get a great workout at home
for just pennies. Fitness DVDs are a
great way to exercise.. Many local
libraries also lend out exercise DVDs.
Checking out different DVDs can be a
great way to find new types of
exercise you like.
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19. Tip 5: Mind Your Money
Another option is
to tune in to a
fitness show
broadcast on TV.
Exercise shows
are also available
on the Internet.
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20. Tip 5: Mind Your Money
Other home-friendly workouts that require little
or no special equipment include:
walking or jogging
jumping rope
dancing
squats
weight training with found objects (bags of
beans, a heavy book, a water bottle)
jumping jacks
push-ups
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21. Tip 6: Stretch
Stretching after a workout should always
be part of your routine. Stretching
improves flexibility and range of motion. It
may also cut your risk of injury or muscle
cramps. Finally, stretching improves
circulation throughout the body.
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http://www.healthline.com/health/womens-health-active-lifestyle#3

22. https://www.youtube.com/watch?v=Pw7HC_Ppb
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23. Why lose weight?
If you’re extremely obese, losing weight
can mean “less heart disease,
less diabetes and less cancer,” said
Robert Eckel, M.D., past president of the
American Heart Association. “Metabolic
improvements start to occur when people
with extreme obesity lose about 10
percent of their body weight.”
Obesity

24. Why lose weight?
Losing weight can reduce your risk
of heart disease and stroke; risk
factors like high blood
pressure, plasma glucose and sleep
apnea.
It can also help lower your total
cholesterol, triglycerides and raise
“good” cholesterol — HDL.
Obesity

25. Understanding Extreme Obesity
A healthy BMI
ranges from 17.5 –
22.9 kg/m2. If your
body mass index is
25 or higher, you are
considered
moderately to
extremely obese (or
morbidly obese.)
Obesity

26. How to Get Healthier
If you’re extremely obese, taking action to lose weight and
improve your health may seem overwhelming. You may
have had trouble losing weight or maintaining your weight
loss, been diagnosed with medical problems and endured
the social stigma of obesity.
Obesity

27. How to Get Healthier
“The key to getting started is to find a
compassionate doctor with expertise in treating
extreme obesity,” said Dr. Eckel, who is also
professor of medicine and Charles A. Boettcher
II Chair in Atherosclerosis at the University of
Colorado Anschutz Medical Campus in Aurora,
Colo. “Bonding with your physician is the
best way to get past first base and on the
path to better health.”
Obesity

28. How to Get Healthier
 If you’re extremely obese, Dr. Eckel recommends that
you become more active, but not to start a vigorous
workout program without getting physician advice and
not until you’ve lost about 10 percent of your body
weight.
 “You can continue the level of physical activity that
you’re already doing, but check with your physician
before increasing it,” Dr. Eckel said. “Some people
with extreme obesity may have health issues like
arthritis or heart disease that could limit or even be
worsened by exercise.”
Obesity

29. Treatment Options
 Talk to your doctor about the health benefits and the
risks of treatment options for extreme obesity:
 Change your diet. You may be referred to a dietician
who can help you with a plan to lose one to two
pounds per week. To lose weight, you have to reduce
the number of calories you consume. Start by
tracking everything you eat.
“You have to become a good record-keeper,” Dr.
Eckel said. “Reduce calories by 500 calories per day
to lose about a one pound a week, or cut 1,000
calories a day to lose about two pounds a week.”
Obesity

30. Treatment Options
 Consider adding physical
activity after reaching a minimum of 10
percent weight-loss goal.
Medication. Some people can benefit
from medication to help with weight loss
for extreme obesity. Keep in mind that
medication can be expensive and have
side effects.
Obesity

31. Treatment Options
 Surgery. If changing your diet, getting more physical
activity and taking medication haven’t helped you lose
enough weight, bariatric or “metabolic” surgery may be
an option. The American Heart Association
recommends surgery for those who are healthy
enough for the procedure and have been unsuccessful
with lifestyle changes and medication. Risks can
include infections and potentially dangerous blood
clots soon after the operation, and concerns about
getting the right amount of vitamins and minerals long-
term.
Obesity

32. Get The Social Or Medical Support You
Need
 Although some people can modify their lifestyle
and lose weight on their own, many need extra
help. A social support system can help
encourage your progress and keep you on track.
Decide what support best fits your needs —
either a weight-loss support group or one-on-
one therapy.
 Some people with extreme obesity suffer from
depression. Talk to your doctor about the best
treatment, as some anti-depressant medications
can cause weight gain.
Obesity

33. Food Calorie Content
http://whatscookingamerica.net/NutritionalChart.
htm