1) The document discusses common barriers to physical activity and exercise such as lack of time, lack of energy, social influences, and lack of motivation or skills.
2) It provides specific tips to overcome each barrier, such as identifying times in your schedule for exercise, exercising with friends or family for social support, scheduling activity when you have more energy, and learning new skills with a trainer.
3) The document aims to help readers find ways to fit physical activity into their daily lives despite perceived barriers by providing actionable strategies.
1. Provide suggestions
when user encounter
barriers
2. Remind user to stick
to plan
3. Provide positive and
encouraging feedback
4. Give advice based on
user’s condition
1. Connect to existing
SNS like Facebook,
Wechat to share with
friends
2. Friends can like, com-
ment and encourage
each other
3. Friends can compete
with each other
1. Connect to existing
sporting community
2. Share experience and
ask for suggestions
3. Find partners to exer-
cise together
4. Compete with others
1. Guidance on how to
start and keep a routine
The document discusses five ways to improve mental wellbeing: connect, be active, take notice, keep learning, and give. Connecting with others through relationships, social activities, and community involvement enhances wellbeing. Being active, such as walking, can improve both mental and physical health. Taking notice of one's feelings and surroundings increases self-awareness and appreciation. Keeping the mind active through learning promotes cognitive stimulation. Finally, helping others through volunteer work or kindness increases happiness and life satisfaction. The five ways framework provides simple, evidence-based strategies to incorporate wellbeing activities into daily life.
1) Obesity is defined as having a BMI over 30 and causes about 1000 deaths per day in the US.
2) Some ways to address obesity include eating smaller portions and less snacks, avoiding junk food and ignoring marketing, seeking psychological help for related issues like depression, and exercising regularly while keeping a food log.
3) Financial assistance may also be needed due to the high costs of food and healthcare associated with obesity.
Are you overweight? If your life never quite satisfies you - if you don’t feel you’re as confident, productive, motivated or enthused as you could be, try kick-starting the modifications you wish to make by beginning with your body.
SportsBrain is a Chicago based organization helping athletes stay safe through comprehensive baseline concussion testing and concussion management programs for youth, high school, college, and professional sports organizations.
We publish a monthly newsletter for parents, coaches and educators.
To be a good parent, you need to make your children feel loved and valued while teaching them right from wrong. This involves praising positive behavior, listening to children, being present for important events, enforcing consistent rules calmly as a united front with your spouse, and providing a nurturing home environment where children can thrive.
Proven measures to lose weight very low calorie diets vlcd and low calorie di...Prab Tumpati
Very low calorie diets and low calorie diets for weight loss are one of the most commonly used and most effective of all the measures for weight loss. Given the risks associated with very low calorie diets, it has to be done only under the supervision of a trained and licensed physician familiar with treatment of obesity.
Please feel free to share this free, public domain information
Thank you.
W8MD Medical Weight Loss Centers
1) The document discusses common barriers to physical activity and exercise such as lack of time, lack of energy, social influences, and lack of motivation or skills.
2) It provides specific tips to overcome each barrier, such as identifying times in your schedule for exercise, exercising with friends or family for social support, scheduling activity when you have more energy, and learning new skills with a trainer.
3) The document aims to help readers find ways to fit physical activity into their daily lives despite perceived barriers by providing actionable strategies.
1. Provide suggestions
when user encounter
barriers
2. Remind user to stick
to plan
3. Provide positive and
encouraging feedback
4. Give advice based on
user’s condition
1. Connect to existing
SNS like Facebook,
Wechat to share with
friends
2. Friends can like, com-
ment and encourage
each other
3. Friends can compete
with each other
1. Connect to existing
sporting community
2. Share experience and
ask for suggestions
3. Find partners to exer-
cise together
4. Compete with others
1. Guidance on how to
start and keep a routine
The document discusses five ways to improve mental wellbeing: connect, be active, take notice, keep learning, and give. Connecting with others through relationships, social activities, and community involvement enhances wellbeing. Being active, such as walking, can improve both mental and physical health. Taking notice of one's feelings and surroundings increases self-awareness and appreciation. Keeping the mind active through learning promotes cognitive stimulation. Finally, helping others through volunteer work or kindness increases happiness and life satisfaction. The five ways framework provides simple, evidence-based strategies to incorporate wellbeing activities into daily life.
1) Obesity is defined as having a BMI over 30 and causes about 1000 deaths per day in the US.
2) Some ways to address obesity include eating smaller portions and less snacks, avoiding junk food and ignoring marketing, seeking psychological help for related issues like depression, and exercising regularly while keeping a food log.
3) Financial assistance may also be needed due to the high costs of food and healthcare associated with obesity.
Are you overweight? If your life never quite satisfies you - if you don’t feel you’re as confident, productive, motivated or enthused as you could be, try kick-starting the modifications you wish to make by beginning with your body.
SportsBrain is a Chicago based organization helping athletes stay safe through comprehensive baseline concussion testing and concussion management programs for youth, high school, college, and professional sports organizations.
We publish a monthly newsletter for parents, coaches and educators.
To be a good parent, you need to make your children feel loved and valued while teaching them right from wrong. This involves praising positive behavior, listening to children, being present for important events, enforcing consistent rules calmly as a united front with your spouse, and providing a nurturing home environment where children can thrive.
Proven measures to lose weight very low calorie diets vlcd and low calorie di...Prab Tumpati
Very low calorie diets and low calorie diets for weight loss are one of the most commonly used and most effective of all the measures for weight loss. Given the risks associated with very low calorie diets, it has to be done only under the supervision of a trained and licensed physician familiar with treatment of obesity.
Please feel free to share this free, public domain information
Thank you.
W8MD Medical Weight Loss Centers
This document discusses the importance of exercise and maintaining a lifestyle of fitness. It provides several chapters that discuss motivations for exercise, how exercise can help reduce stress, ways to make exercise more fun and engaging, various health benefits of exercise, and tips for achieving a good life through fitness. The key message is that regular exercise is essential for both physical and mental health, but it is important to find ways to enjoy working out so it becomes a sustainable lifelong habit.
This document provides information and tips to help motivate people to increase their physical activity levels. It discusses the importance of physical activity for managing diabetes and improving health. Some key benefits mentioned include better blood glucose control, weight management, reduced stress, more energy, and lower disease risk. The document provides many simple suggestions for incorporating more activity into daily life, such as taking the stairs, walking for errands, gardening, and stretching breaks. It also identifies common barriers to activity and offers strategies to overcome each one, such as starting slow, finding a buddy, or addressing health concerns with a doctor.
The document provides advice from the director of a college on 5 things every college graduate should know. They are: 1) a degree does not entitle you to a high-paying job immediately; 2) find what you truly love to do for a career; 3) learn how to interact well with people; 4) understand office politics; and 5) build and maintain a strong social network. The director emphasizes being realistic about one's first job and working to develop important career skills after graduation.
The document discusses the topics of health, physical fitness, and the role of sport in promoting health and preventing disease. It provides definitions of health from the WHO and definitions of physical fitness. It outlines how sport can be used as a tool to engage communities and encourage healthier behaviors like improved diet, reducing tobacco/alcohol, and increasing social interaction. The benefits of physical activity are discussed, as well as diseases linked to insufficient exercise and the positive effects of an active lifestyle. Tips for initiating and maintaining an exercise routine are provided.
The document discusses how exercise can help ease depression and anxiety through various psychological and physical mechanisms. Regular physical activity, even in small amounts, can positively impact mood by releasing feel-good chemicals, reducing stress hormones, and providing distraction from worries. While structured exercise programs may help, unstructured activities like walking, gardening, or household chores can also improve mental health. The benefits are greatest for those who exercise moderately, such as 30 minutes a day 3-5 days a week, but smaller amounts can still make a difference. Sticking with a routine requires finding enjoyable activities and setting reasonable goals.
This document discusses how to easily integrate sports into daily life through simple activities. It provides examples of incorporating movement, such as taking stairs, walking during breaks, and doing household chores. Regular small amounts of physical activity can improve health, energy levels, and quality of life. Some specific suggestions include setting reminders to move periodically, including family in exercise, and fitting mini workouts into routines like drying hair or waiting for transportation. The overall message is that daily physical activity does not require extensive workouts, but can be achieved through active living.
This document discusses various reasons people may not exercise regularly and provides suggestions to overcome barriers to exercise. Some key points:
- Exercise has numerous health benefits and reducing risk for many diseases, but many people do not make it a regular habit.
- Limiting beliefs, excuses, lack of time, and prioritizing others over self-care are common reasons cited for not exercising.
- To start a regular exercise routine, it's important to find an activity you enjoy and see immediate benefits from, like stress relief or a sense of accomplishment.
- Making exercise a priority and committing to a minimum of 3 days per week can help form a habit. Focusing on improving over time, rather than
Let Certified Health Coach Pamela DeSalvo show you how to go from the sofa to sensational with these simple steps to exercise in a safe and effective manner. Learn more and write your recipe to optimal health with ingredients and simple steps found exclusively at: https://thecompleterecipe.com
Never before in the human history, have we become so sick. Our health is at stake because we moved away from natural living. In this short guide, we explore the secrets that our ancestors knew to live healthy and a happy life. Unless we embrace a natural lifestyle, our well-being will remain a big question mark.
This document provides a 7-part guide for losing weight naturally and effectively. It begins with an introduction stating this is not a fad diet but rather incorporates seven lifestyle tips for long-term health and weight loss. The sections then discuss: 1) maintaining a calorie deficit by tracking calories in versus calories out; 2) the importance of regular physical activity; 3) persisting through occasional failures without letting them derail progress; 4) using a buddy system for added motivation and accountability; 5) tracking exercise and eating progress for motivation; 6) principles of clean eating and portion control; and 7) visualization techniques for staying motivated toward weight loss goals.
This document provides a table of contents and intro for a guide about healthy living and weight loss. It outlines 7 tips for weight loss: 1) calories in vs calories out, 2) getting active, 3) persisting through failure, 4) using a buddy system, 5) tracking progress, 6) clean eating, and 7) portion control. Each tip is then explained in more detail in subsequent sections. Visualization is also discussed as an important mindset tool to stay motivated during weight loss efforts. The conclusion reiterates that weight loss requires hard work and time but following the outlined tips will lead to results.
- The document provides guidelines for losing weight through changing habits and routines to establish a healthier lifestyle. It emphasizes setting a positive goal, finding new exercise and eating routines, counting calories for 8-12 weeks to understand dietary impacts, and tracking exercise to build fitness over time. The guidelines suggest cardio 2-3 times per week plus strength training 2 days per week. Food examples focus on whole foods, limited snacks and processed foods.
This document provides an introduction and overview of exercise and physical activity for older adults. It discusses the four main types of exercise that can improve health and physical ability: endurance, strength, balance, and flexibility. Regular physical activity is important for older adults to maintain independence and health as they age. While exercise is not necessary for everyone, there are many options that allow people of all abilities to engage in physical activity.
This document provides a 7-part guide for weight loss. It begins with an introduction and table of contents. The 7 tips discussed are: 1) calories in vs calories out, 2) getting active, 3) persisting through failure, 4) using a buddy system, 5) tracking progress, 6) clean eating, and 7) portion control. Additional advice includes calculating daily calorie needs, finding a weight loss partner, and using visualization to stay motivated. The overall message is that sustainable weight loss requires lifestyle changes like controlling portions, eating clean whole foods, and maintaining a calorie deficit through diet and exercise.
This document provides tips for easy and effective exercise. It begins by outlining common excuses for not exercising, such as lack of time or energy. It then provides four tips: 1) Increase daily movement through activities like cleaning, walking meetings, and playing with kids. 2) Start slowly and focus on enjoyment rather than goals. 3) Make exercise fun by pairing it with enjoyable activities or other people. 4) Stay motivated by setting goals, rewarding accomplishments, keeping consistent routines, and tracking progress. The overall message is that small increases in daily activity can provide mental and physical health benefits.
Obesity is a growing epidemic and major health risk that can lead to serious conditions like diabetes and heart disease. Losing weight requires creating a calorie deficit through both diet and exercise. Exercise is important for weight loss for several key reasons: it elevates metabolism to prevent slowing with calorie reduction, it boosts calorie burning for faster weight loss, and it releases endorphins to improve mood. Effective exercise does not need to be intense workouts, but can include general activity like taking stairs, walking, or dance classes, followed by regular workouts to raise the heart rate for 20 minutes 3 times per week. Staying motivated and finding enjoyable forms of exercise are important to sustain weight loss through physical activity over the long
Free weight loss and diet tips for healthy eating and portion control of foodPrab Tumpati
This is a public domain document from the state of Vermont with excellent points on portion control. 20 years ago, a typical bagel was 3” and 140 calories. Today, a typical bagel is 6” and 360 calories.
The larger bagel is an extra 200 calories. Eating 22 extra calories a day equals a weight gain of 23 pounds a year.
As we welcome the new year 2014, it is important to make a resolution to reduce portions as even cutting down by by a small amount a day can add up.
The other very important and often misunderstood aspect of the foods is the glycemic index of foods. For example, a typical bagel has a very high glycemic index of over 70 percent leading what is called "sugar rush" and "sugar crash". This phenomenon is so common that this is what drives the hunger in most people! This also leads to insulin resistance, metabolic syndrome, prediabetes, and diabetes.
How does glycemic index affect us?
Your body quickly digests the starches found in bagels, which causes your blood sugar levels to rise quickly and a few hours later, it leads to the crash. The higher the glycemic index of a food, the more it affects your blood sugar levels. Table sugar or sucrose has a glycemic index of 60, while the glycemic index of bagels averages 70 - a bagel is worse than even sugar. A breakfast rich in high-glycemic foods such as bagels can predispose you to weight gain, type 2 diabetes and heart problems.
In fact, Sumo wrestlers in Japan intentionally eat high glycemic diet for rapid weight gain, and there are reports that body builders in USA are intentionally using this principle of insulin resistance leading quick weight gain for their benefit by using insulin. According to the CDC, a third of all US adults are prediabetic or insulin resistant, and another third have some degree of it!
According to Dr. Prab R. Tumpati, MD, founder of W8MD medical weight loss centers of America, our obsession with low fatty foods as advocated by the failed food pyramid in fact contributed to our expanding waist lines by way of increased insulin resistance which in turn causes weight gain!
If you are overweight or obese, have excess belly fat, or have metabolic syndrome, pre-diabetes, or diabetes, and need help losing weight with health insurance, w8md medical weight loss centers of America can help! Check out our youtube channel with 52 weeks of weight loss and wellness videos at http://www.youtube.com/w8md
Portion size changes over time and how it is affecting weight gain in america...Prab Tumpati
Portion sizes have changed dramatically over the last few decades. Studies have shown that people tend to consume more if they were fed in a bigger plate thus contributing to our expanding waist lines.
Please feel free to share this free, public domain information
Thank you.
W8MD Medical Weight Loss Centers
More Related Content
Similar to Physical activity and exercises to help you stay healthy and lose weight with weight loss and exercise tips from nih
This document discusses the importance of exercise and maintaining a lifestyle of fitness. It provides several chapters that discuss motivations for exercise, how exercise can help reduce stress, ways to make exercise more fun and engaging, various health benefits of exercise, and tips for achieving a good life through fitness. The key message is that regular exercise is essential for both physical and mental health, but it is important to find ways to enjoy working out so it becomes a sustainable lifelong habit.
This document provides information and tips to help motivate people to increase their physical activity levels. It discusses the importance of physical activity for managing diabetes and improving health. Some key benefits mentioned include better blood glucose control, weight management, reduced stress, more energy, and lower disease risk. The document provides many simple suggestions for incorporating more activity into daily life, such as taking the stairs, walking for errands, gardening, and stretching breaks. It also identifies common barriers to activity and offers strategies to overcome each one, such as starting slow, finding a buddy, or addressing health concerns with a doctor.
The document provides advice from the director of a college on 5 things every college graduate should know. They are: 1) a degree does not entitle you to a high-paying job immediately; 2) find what you truly love to do for a career; 3) learn how to interact well with people; 4) understand office politics; and 5) build and maintain a strong social network. The director emphasizes being realistic about one's first job and working to develop important career skills after graduation.
The document discusses the topics of health, physical fitness, and the role of sport in promoting health and preventing disease. It provides definitions of health from the WHO and definitions of physical fitness. It outlines how sport can be used as a tool to engage communities and encourage healthier behaviors like improved diet, reducing tobacco/alcohol, and increasing social interaction. The benefits of physical activity are discussed, as well as diseases linked to insufficient exercise and the positive effects of an active lifestyle. Tips for initiating and maintaining an exercise routine are provided.
The document discusses how exercise can help ease depression and anxiety through various psychological and physical mechanisms. Regular physical activity, even in small amounts, can positively impact mood by releasing feel-good chemicals, reducing stress hormones, and providing distraction from worries. While structured exercise programs may help, unstructured activities like walking, gardening, or household chores can also improve mental health. The benefits are greatest for those who exercise moderately, such as 30 minutes a day 3-5 days a week, but smaller amounts can still make a difference. Sticking with a routine requires finding enjoyable activities and setting reasonable goals.
This document discusses how to easily integrate sports into daily life through simple activities. It provides examples of incorporating movement, such as taking stairs, walking during breaks, and doing household chores. Regular small amounts of physical activity can improve health, energy levels, and quality of life. Some specific suggestions include setting reminders to move periodically, including family in exercise, and fitting mini workouts into routines like drying hair or waiting for transportation. The overall message is that daily physical activity does not require extensive workouts, but can be achieved through active living.
This document discusses various reasons people may not exercise regularly and provides suggestions to overcome barriers to exercise. Some key points:
- Exercise has numerous health benefits and reducing risk for many diseases, but many people do not make it a regular habit.
- Limiting beliefs, excuses, lack of time, and prioritizing others over self-care are common reasons cited for not exercising.
- To start a regular exercise routine, it's important to find an activity you enjoy and see immediate benefits from, like stress relief or a sense of accomplishment.
- Making exercise a priority and committing to a minimum of 3 days per week can help form a habit. Focusing on improving over time, rather than
Let Certified Health Coach Pamela DeSalvo show you how to go from the sofa to sensational with these simple steps to exercise in a safe and effective manner. Learn more and write your recipe to optimal health with ingredients and simple steps found exclusively at: https://thecompleterecipe.com
Never before in the human history, have we become so sick. Our health is at stake because we moved away from natural living. In this short guide, we explore the secrets that our ancestors knew to live healthy and a happy life. Unless we embrace a natural lifestyle, our well-being will remain a big question mark.
This document provides a 7-part guide for losing weight naturally and effectively. It begins with an introduction stating this is not a fad diet but rather incorporates seven lifestyle tips for long-term health and weight loss. The sections then discuss: 1) maintaining a calorie deficit by tracking calories in versus calories out; 2) the importance of regular physical activity; 3) persisting through occasional failures without letting them derail progress; 4) using a buddy system for added motivation and accountability; 5) tracking exercise and eating progress for motivation; 6) principles of clean eating and portion control; and 7) visualization techniques for staying motivated toward weight loss goals.
This document provides a table of contents and intro for a guide about healthy living and weight loss. It outlines 7 tips for weight loss: 1) calories in vs calories out, 2) getting active, 3) persisting through failure, 4) using a buddy system, 5) tracking progress, 6) clean eating, and 7) portion control. Each tip is then explained in more detail in subsequent sections. Visualization is also discussed as an important mindset tool to stay motivated during weight loss efforts. The conclusion reiterates that weight loss requires hard work and time but following the outlined tips will lead to results.
- The document provides guidelines for losing weight through changing habits and routines to establish a healthier lifestyle. It emphasizes setting a positive goal, finding new exercise and eating routines, counting calories for 8-12 weeks to understand dietary impacts, and tracking exercise to build fitness over time. The guidelines suggest cardio 2-3 times per week plus strength training 2 days per week. Food examples focus on whole foods, limited snacks and processed foods.
This document provides an introduction and overview of exercise and physical activity for older adults. It discusses the four main types of exercise that can improve health and physical ability: endurance, strength, balance, and flexibility. Regular physical activity is important for older adults to maintain independence and health as they age. While exercise is not necessary for everyone, there are many options that allow people of all abilities to engage in physical activity.
This document provides a 7-part guide for weight loss. It begins with an introduction and table of contents. The 7 tips discussed are: 1) calories in vs calories out, 2) getting active, 3) persisting through failure, 4) using a buddy system, 5) tracking progress, 6) clean eating, and 7) portion control. Additional advice includes calculating daily calorie needs, finding a weight loss partner, and using visualization to stay motivated. The overall message is that sustainable weight loss requires lifestyle changes like controlling portions, eating clean whole foods, and maintaining a calorie deficit through diet and exercise.
This document provides tips for easy and effective exercise. It begins by outlining common excuses for not exercising, such as lack of time or energy. It then provides four tips: 1) Increase daily movement through activities like cleaning, walking meetings, and playing with kids. 2) Start slowly and focus on enjoyment rather than goals. 3) Make exercise fun by pairing it with enjoyable activities or other people. 4) Stay motivated by setting goals, rewarding accomplishments, keeping consistent routines, and tracking progress. The overall message is that small increases in daily activity can provide mental and physical health benefits.
Obesity is a growing epidemic and major health risk that can lead to serious conditions like diabetes and heart disease. Losing weight requires creating a calorie deficit through both diet and exercise. Exercise is important for weight loss for several key reasons: it elevates metabolism to prevent slowing with calorie reduction, it boosts calorie burning for faster weight loss, and it releases endorphins to improve mood. Effective exercise does not need to be intense workouts, but can include general activity like taking stairs, walking, or dance classes, followed by regular workouts to raise the heart rate for 20 minutes 3 times per week. Staying motivated and finding enjoyable forms of exercise are important to sustain weight loss through physical activity over the long
Free weight loss and diet tips for healthy eating and portion control of foodPrab Tumpati
This is a public domain document from the state of Vermont with excellent points on portion control. 20 years ago, a typical bagel was 3” and 140 calories. Today, a typical bagel is 6” and 360 calories.
The larger bagel is an extra 200 calories. Eating 22 extra calories a day equals a weight gain of 23 pounds a year.
As we welcome the new year 2014, it is important to make a resolution to reduce portions as even cutting down by by a small amount a day can add up.
The other very important and often misunderstood aspect of the foods is the glycemic index of foods. For example, a typical bagel has a very high glycemic index of over 70 percent leading what is called "sugar rush" and "sugar crash". This phenomenon is so common that this is what drives the hunger in most people! This also leads to insulin resistance, metabolic syndrome, prediabetes, and diabetes.
How does glycemic index affect us?
Your body quickly digests the starches found in bagels, which causes your blood sugar levels to rise quickly and a few hours later, it leads to the crash. The higher the glycemic index of a food, the more it affects your blood sugar levels. Table sugar or sucrose has a glycemic index of 60, while the glycemic index of bagels averages 70 - a bagel is worse than even sugar. A breakfast rich in high-glycemic foods such as bagels can predispose you to weight gain, type 2 diabetes and heart problems.
In fact, Sumo wrestlers in Japan intentionally eat high glycemic diet for rapid weight gain, and there are reports that body builders in USA are intentionally using this principle of insulin resistance leading quick weight gain for their benefit by using insulin. According to the CDC, a third of all US adults are prediabetic or insulin resistant, and another third have some degree of it!
According to Dr. Prab R. Tumpati, MD, founder of W8MD medical weight loss centers of America, our obsession with low fatty foods as advocated by the failed food pyramid in fact contributed to our expanding waist lines by way of increased insulin resistance which in turn causes weight gain!
If you are overweight or obese, have excess belly fat, or have metabolic syndrome, pre-diabetes, or diabetes, and need help losing weight with health insurance, w8md medical weight loss centers of America can help! Check out our youtube channel with 52 weeks of weight loss and wellness videos at http://www.youtube.com/w8md
Portion size changes over time and how it is affecting weight gain in america...Prab Tumpati
Portion sizes have changed dramatically over the last few decades. Studies have shown that people tend to consume more if they were fed in a bigger plate thus contributing to our expanding waist lines.
Please feel free to share this free, public domain information
Thank you.
W8MD Medical Weight Loss Centers
Portion size changes over time and how it is affecting weight gain in america...Prab Tumpati
Portion sizes have increased enormously in the last few decades in the United States. Studies have shown that eating from a bigger plate increases the chances of overeating.
Please feel free to share this free, public domain information
Thank you.
W8MD Medical Weight Loss Centers
Obesity and overweight measures to help lose weight and community strategies ...Prab Tumpati
As the nation fights an epidemic of Obesity, here are some of the measures at the level of the community from Centers For Disease Control.
If you are overweight or obese and trying to lose weight, you are not alone. According to statistics, up to 70 percent of the adult population in the United States are either overweight or obese. Our countries approach of blaming the victim for obesity does not help.
Please feel free to share this free, public domain information.
Thank you.
W8MD Medical Weight Loss Centers
Nih causes of weight gain and obesity and strategies and help losing weightPrab Tumpati
The document discusses adult overweight and obesity. It states that over two-thirds of American adults are considered overweight or obese, with over one-third being obese. It discusses how body mass index (BMI) is used to determine if a person is at a normal weight, overweight, or obese. Factors that can contribute to weight gain include consuming more calories than burned, genetics, environment/lifestyle, sleep habits, and certain medications. Being overweight or obese can increase the risk of health issues like heart disease, diabetes, and some cancers. Losing even a small amount of weight through diet and exercise can help improve health risks.
Nih the evidence report on obesity causes of weight gain and helpful tips for...Prab Tumpati
NIH evidence report on obesity is a comprehensive review of obesity.
Please feel free to share this free, public domain information
Thank you.
W8MD Medical Weight Loss Centers
Overweight and obesity in children and adolescentsPrab Tumpati
The document discusses the growing problem of overweight and obesity in children and adolescents in the United States. Some key points are: the prevalence of overweight children has nearly tripled over the past two decades; overweight children are at higher risk for health issues like heart disease and diabetes; and overweight adolescents have a 70% chance of becoming overweight adults. The causes are generally lack of physical activity and unhealthy eating, influenced by genetics and lifestyle. The document provides suggestions for parents to help children maintain a healthy lifestyle through physical activity, healthy family eating, and supporting children's self-esteem regardless of weight.
Overweight and obesity us surgeon generals healthy weight advice for weight lossPrab Tumpati
The document discusses overweight and obesity as measured by Body Mass Index (BMI). It defines BMI as a ratio of weight to height that correlates with health risks. An adult with a BMI between 18.5-24.9 is considered healthy weight, 25.0-29.9 overweight, and 30.0 and above obese, with higher BMIs associated with greater health risks such as heart disease and diabetes. Losing as little as 10% of body weight can improve health for those who are overweight or obese.
Practical guide to evaluation and treatment of obesity overweight for physici...Prab Tumpati
This is an excellent guide from NIH to anybody interested in learning about obesity, overweight and strategies to fight obesity.
Please feel free to share this free, public domain information
Thank you.
W8MD Medical Weight Loss Centers
W8MD Medical Weight Loss Centers Of America Weight Loss ProgramPrab Tumpati
Welcome to W8MD Weight Loss Centers of America.
Did you know that 1 in 3 people have insulin resistance or are considered “pre”
diabetic which could be the main reason that people are overweight? Losing just
5-10% of your weight will help you reduce risks of heart attacks, diabetes and
even some cancers.
Under the direction of Dr. Prab Tumpati, W8MD Weight Loss Centers was
founded a year ago because of his passion to overcome obesity and to make
a difference. Dr. Tumpati has passed a written board examination in the field
of Bariatric Medicine and is also Board Certified in Sleep Medicine and Internal
Medicine. The doctor’s of W8MD partner with each patient to develop a custom
weight management program to best meet their individual needs taking into
account their medical history, lifestyle and goals.
Since weight and sleep go together, most of the W8MD centers are able to
address sleep issues such as snoring, obstructive sleep apnea, narcolepsy,
insomnia and restless leg syndrome to name a few.
And the best part of the program is that most insurance’s cover the doctor visits.
Check out our website at www.w8md.com to learn more about us. If you have a
little or a lot of weight to lose and want to do it without surgery, set up fees and
mandatory meal replacements or appetite suppressants, think W8MD for weight
loss.
And, if you are a physician, with an interest in helping your obese or overweight
patients, and would like to add a W8MD program at your office, please feel free
to contact us.
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ou know that physical activity is
good for you. So what is stopping
you from getting out there and
getting at it? Maybe you think that working
out is boring, joining a gym is costly, or
Y
doing one more thing during your busy day
is impossible. Physical activity can be part
of your daily life. This booklet can help you
get moving by offering ideas to beat your
roadblocks to getting active. In addition,
you will read comments from people who
have done it. Maybe their stories will
inspire you.
Why should I be physically
active?
You may know that regular physical activity
can help you control your weight. But do
you know why? Physical activity burns
calories. When you burn more calories than
you eat each day, you will take off pounds.
You can also avoid gaining weight by
balancing the number of calories you burn
with the number of calories you eat.
1
Physical activity can
be part of your daily
life. This booklet
can help you get
moving by offering
ideas to beat your
roadblocks to
getting active. In
addition, you will
read comments
from people who
have done it.
Maybe their stories
will inspire you.
4. Regular physical activity may also help prevent or delay
the onset of chronic diseases like type 2 diabetes, heart
disease, high blood pressure, and stroke. If you have one of
these health problems, physical activity may improve your
condition.* Regular physical activity may also increase your
energy and boost your mood.
* If you are a man and over age 40 or a woman and over age 50,
or have a chronic health problem, talk to your health care provider
before starting a vigorous physical activity program. You do not
need to talk to your provider before starting an activity like walking.
What is standing in my way?
Would you like to do more physical activity but do not know
how to make it a part of your life? This booklet describes
some common barriers to physical activity and ways to
overcome them. After you read them, try writing down the
top two or three barriers that you face on pages 12 and 13.
Then write down solutions that you think will work for you.
You can make regular physical activity a part of your life!
Can you use any of the following ideas to become more
physically active?
2
5. Personal Barriers
Barrier: Between work, family, and other demands,
I am too busy to exercise
Solutions: Make physical activity a
priority. Carve out some
time each week to be
active, and put it on your
calendar. Try waking up a
half-hour earlier to walk,
scheduling lunchtime
workouts, or taking an
evening fitness class.
Build physical activity into your routine
chores. Rake the yard, wash the car, or do
energetic housework. That way you do what
you need to do around the house and move
around too.
Make family time physically active. Plan a
weekend hike through a park, a family softball
game, or an evening walk around the block.
Barrier: By the end of a long day, I am just too tired
to work out.
Solutions: Think about the other health benefits of
physical activity. Regular physical activity
may help lower cholesterol and blood pressure.
It may also lower your odds of having heart
disease, type 2 diabetes, or cancer.
6. Research shows that people who are
overweight, active, and fit live longer than
people who are not overweight but are
inactive and unfit. Also, physical activity may
lift your mood and increase your energy level.
Do it just for fun. Play a team sport, work in
a garden, or learn a new dance. Make getting
fit something fun.
Train for a charity event. You can work to
help others while you work out.
Barrier: Getting on a treadmill or stationary
bike is boring.
Solutions: Meet a friend for workouts. If your buddy
is on the next bike or treadmill, your workout
will be less boring.
Watch TV or listen to music or an audio
book while you walk or pedal indoors.
Check out music or audio books from your
local library.
Get outside. A change in scenery can relieve
your boredom. If you are riding a bike
outside, be sure to wear a helmet and learn
safe rules of the road. For more information
about bike safety, read Bike Safety Tips from
the American Academy of Family Physicians,
available online at
http://familydoctor.org/692.xml.
7. Barrier: I am afraid I will hurt myself.
Solutions: Start slowly. If you are starting a new physical
activity program, go slow at the start. Even if you
are doing an activity that you once did well, start up
again slowly to lower your risk of injury or burnout.
Choose moderate-intensity physical activities. You
are not likely to hurt yourself by walking 30 minutes
per day. Doing vigorous physical activities may
increase your risk for injury, but moderate-intensity
physical activity carries a lower risk.
Take a class. A knowledgeable group fitness
instructor should be able to teach you how to move
with proper form and lower risk for injury. The
instructor can watch your actions during class and let
you know if you are doing things right.
Choose water workouts. Whether you swim laps or
try water aerobics, working out in the water is easy
on your joints and helps reduce sore muscles and
injury.
Work with a personal trainer. A certified personal
trainer should be able to show you how to warm up,
cool down, use fitness equipment like treadmills and
dumbbells, and use proper form to help lower your
risk for injury. Personal training sessions may be
cheap or costly, so find out about fees before making
an appointment.
Mac in
Tucson,
Arizona,
says, “I
would take
walks in the
morning
and see a
lot of birds.
Now I bring
my camera
along and
get some
great shots
of birds.
Taking
pictures
makes
walking
more fun.
I don’t get
bored. I mail
my pictures
to my
grandson
and he
enjoys
them.”
8. Barrier: I have never been into sports.
Solutions: Find a physical activity that you enjoy. You
do not have to be an athlete to benefit from
physical activity. Try yoga, hiking, or planting
a garden.
Choose an activity that you can stick with,
like walking. Just put one foot in front of
the other. Use the time you spend walking to
relax, talk with a friend or family member, or
just enjoy the scenery.
Barrier: I do not want to spend a lot of money to
join a gym or buy workout gear.
Solutions: Choose free activities. Take your children to
the park to play or take a walk.
Find out if your job offers any discounts
on memberships. Some companies get lower
membership rates at fitness or community
centers. Other companies will even pay for
part of an employee’s membership fee.
9. Check out your local recreation or
community center. These centers may cost
less than other gyms, fitness centers, or health
clubs.
Choose physical activities that do not
require any special gear. Walking requires
only a pair of sturdy shoes. To dance, just turn
on some music.
Barrier: I do not have anyone to watch my kids
while I work out.
Solutions: Do something physically active with your
kids. Kids need physical activity too. No
matter what age your kids are, you can find
an activity you can do together. Dance to
music, take a walk, run around the park, or
play basketball or soccer together.
Take turns with another parent to watch
the kids. One of you minds the kids while the
other one works out.
Hire a baby-sitter.
Look for a fitness or community center
that offers child care. Centers that offer
child care are becoming more popular. Cost
and quality vary, so get all the information up
front.
10. John from Chicago says, “When I moved to Chicago, I joined a
basketball team that some people in my office put together. It’s
been great for building relationships with coworkers and getting
rid of stress. We are all of different ages and abilities, but we are
competitive too. It is social and fun.”
Barrier: My family and friends are not physically
active.
Solutions: Do not let that stop you. Do it for yourself.
Enjoy the rewards you get from working out,
such as better sleep, a happier mood, more
energy, and a stronger body.
Join a class or sports league where people
count on you to show up. If your basketball
team or dance partner counts on you, you will
not want to miss a workout, even if your family
and friends are not involved.
Barrier: I would be embarrassed if my neighbors or
friends saw me exercising.
Solutions: Ask yourself if it really matters. You are doing
something positive for your health and that is
something to be proud of. You may even inspire
others to get physically active too.
Invite a friend or neighbor to join you. You
may feel less self-conscious if you are not alone.
Go to a park, nature trail, or fitness or
community center to be physically active.
11. Place Barriers
Barrier: My neighborhood does not have sidewalks.
Solutions: Find a safe place to walk. Instead of walking
in the street, walk in a friend or family
member’s neighborhood that has sidewalks.
Walk during your lunch break at work. Find
out if you can walk at a local school track.
Work out in the yard. Do yard work or wash
the car. These count as physical activity too.
Barrier: The winter is too cold/summer is too hot to
be active outdoors.
Solutions: Walk around the mall. Join a mall-walking
group to walk indoors year-round.
Join a fitness
or community
center. Find one
that lets you
pay only for the
months or classes
you want, instead
of the whole year.
Exercise at home.
Work out to fitness
videos or DVDs. Check a different one out
from the library each week for variety.
12. 1
Jennifer from Detroit says, “I needed to find something to do to
keep off the extra 5 pounds I gain every winter. I didn’t feel like
doing anything after work, when it is already dark. So, I started
working out at a fitness center near my office at lunchtime. I do
the treadmill and lift weights 3 days a week. It makes me feel
great. Also, I don’t pay for my membership during the summer,
when I’d rather be outside.”
Barrier: I do not feel safe exercising by myself.
Solutions: Join or start a walking group. You can enjoy
added safety and company as you walk.
Take an exercise class at a nearby fitness
or community center.
Work out at home. You don’t need a lot of
space. Turn on the radio and dance or follow
along with a fitness show on TV.
13. 11
Health Barriers
Barrier: I have a health problem (diabetes, heart
disease, asthma, arthritis) that I do not
want to make worse.
Solutions: Talk with your health care professional.
Most health problems are helped by physical
activity. Find out what physical activities you
can safely do and follow advice about length
and intensity of workouts.
Start slowly. Take it easy at first and see
how you feel before trying more challenging
workouts. Stop if you feel out of breath, dizzy,
faint, or nauseated, or if you have pain.
Barrier: I have an injury and do not know what
physical activities, if any, I can do.
Solutions: Talk with your health care professional.
Ask your doctor or physical therapist about
what physical activities you can safely
perform. Follow advice about length and
intensity of workouts.
Start slowly. Take it easy at first and see
how you feel before trying more challenging
workouts. Stop if you feel pain.
14. 12
Work with a personal trainer. A
knowledgeable personal trainer should be
able to help you design a fitness plan around
your injury.
What can I do to break
through my roadblocks?
What are the top two or three roadblocks to
physical activity that you face? What can you
do to break through these barriers? Use this
space to write down the barriers you face and
solutions you can use to overcome them.
Barrier 1:
Solutions:
17. 15
See your health care provider if
necessary.
If you are a man and over age 40 or a woman
and over age 50, or have a chronic health
problem such as heart disease, high blood
pressure, diabetes, osteoporosis, or obesity,
talk to your health care provider before
starting a vigorous physical activity program.
You do not need to talk to your provider
before starting an activity like walking.
Answer questions about how physical
activity will fit into your life.
Think about answers to the following four
questions. You can write your answers down
on page 17 or on another sheet of paper.
Your answers will be your roadmap to your
physical activity program.
What physical activities will you do? List
the activities you would like to do, such as
walking, energetic yard work or housework,
joining a sports league, exercising with a
video, dancing, swimming, bicycling, or taking
a class at a fitness or community center.
Think about sports or other activities that you
enjoyed doing when you were younger. Could
you enjoy one of these activities again?
2
3
18. 16
When will you be physically active? List the
days and times you could do each activity on
your list, such as first thing in the morning,
during lunch break from work, after dinner, or
on Saturday afternoon. Look at your calendar
or planner to find the days and times that
work best.
Who will remind you to get off the couch?
List the people—your spouse, sibling, parent,
or friends—who can support your efforts to
become physically active. Give them ideas
about how they could be supportive, like
offering encouraging words, watching your
kids, or working out with you.
When will you start your physical activity
program? Set a date when you will start
getting active. The date might be the first
meeting of an exercise class you have signed
up for, or a date you will meet a friend for
a walk. Write the date on your calendar.
Then stick to it. Before you know it, physical
activity will become a regular part of your life.
19. 17
What physical activities will you do?
When will you be physically active?
Who will remind you to get off the couch?
When will you start your physical activity program?
20. 18
Additional Resources
If you are overweight, you are more likely to develop certain
health problems. To understand these risks, read WIN’s Do
You Know the Health Risks of Being Overweight?
For more ideas about how physical activity can help you
control your weight, read WIN’s fact sheet Physical Activity
and Weight Control. If you are a very large person and want
to get fit, read Active at Any Size from WIN.
For more information about the benefits of physical activity,
read the 2008 Physical Activity Guidelines for Americans,
from the U.S. Department of Health and Human Services. You
can read the Guidelines online at http://www.health.gov/
PAGuidelines.
When you are ready to begin a weight-loss program, but unsure
of how to get started, WIN’s Choosing a Safe and Successful
Weight-loss Program may steer you in the right direction.
If you are looking for tips about eating well and adding
physical activity to your life, read Healthy Eating and Physical
Activity Across Your Lifespan: Tips for Adults from WIN in
English and Spanish. You can also find this and other helpful
information in the new WIN publication Changing Your
Habits: Steps to Better Health.
For tips about starting a walking program, read Walking...
A Step in the Right Direction from WIN, available in English
and Spanish. To find out about walking groups in your area,
visit the American Volkssport Association’s website at
http://www.ava.org.
21. Weight-control Information Network
1 WIN Way
Bethesda, MD 20892–3665
Phone: (202) 828–1025
Toll-free number: 1–877–946–4627
Fax: (202) 828–1028
Email: win@info.niddk.nih.gov
Internet: http://www.win.niddk.nih.gov
The Weight-control Information Network (WIN) is a service
of the National Institute of Diabetes and Digestive and Kidney
Diseases (NIDDK) of the National Institutes of Health, which
is the Federal Government’s lead agency responsible for
biomedical research on nutrition and obesity. Authorized by
Congress (Public Law 103–43), WIN provides the general
public, health professionals, the media, and Congress with up-
to-date, science-based health information on weight control,
obesity, physical activity, and related nutritional issues.
Publications produced by WIN are reviewed by both NIDDK
scientists and outside experts. This publication was also
reviewed by Steven Blair, P.E.D., Professor, Department of
Exercise Science, Arnold School of Public Health, University
of South Carolina; John Jakicic, Ph.D., Chair, Department of
Health and Physical Activity and Director, Physical Activity
and Weight Management Research Center, University of
Pittsburgh; and David Kelley, M.D., Professor of Medicine
and Director, Obesity and Nutrition Research Center,
University of Pittsburgh.
This publication is not copyrighted. WIN encourages users
of this brochure to duplicate and distribute as many copies
as desired.