Obesity Related Diseases Diabetes Cardiovascular disease Heart Disease Stroke Certain types of cancer High blood pressure High cholesterol Metabolic syndrome Sleep apnea Asthma Arthritis Gallbladder disease Liver disease Urinary incontinence Depression
Frightening Realizations in U.S. Calories have spiked Activity has gone down Money spent on obesity $122 billion
Portion Distortion Portion sizes have increased over time and contributed to rising obesity rates in the U.S. See how at the link below. http://www.youtube.com/watch?v=A6QnCdc6Lk Y
Other Factor Influencing Weight & Fat Control Heredity / Genetics Leptin: decreases appetite and increases energy spent. Many people are born with insensitivity or a resistance to leptin.
Weight Management What is it? A set of practices and behaviors that are necessary to keep one's weight at a healthful level
Weight Management The term is preferred to dieting because: More than regulation of food for overweight people Takes into consideration people with eating disorders and diabetes Involves exercising!
Weight Management Main purpose Raises life expectancy by: Lowering risk of heart attack and other chronic diseases. Raising activity levels
Myths on weight management Myth #1 Fad diets work for permanent weight loss Fad diets allow people to lose weight quickly. However, they do not provide the nutrients your body needs. Once replenished, your body will hold on to them and the weight lost will return.
Myths on weight management Myth #2 Carbohydrates make you fat Carbs are necessary for a balanced diet You must eat them in moderation, however Go for whole grain carbohydrates
Myths on weight management Myth #3 If you exercise enough your diet doesnt matter If you eat too many calories, exercising wont burn them off If you eat too few calories, you wont have enough energy
How much should you exercise? Get at least 150 minutes of moderate activity a week Try to include 75 minutes of vigorous activity Do some sort of strength training twice a week Try to spread out the exercise over the course of the week
Nutrition Guidelines Get 45-65% of diet from carbohydrates Get 10-35% of diet from protein Get 20-35% of diet from fats Eat lots of green, leafy vegetables Eat those whole grains Remember: be approximate; have fun
Calorie guidelines 2500 calories a day for men 2000 calories a day for women (unless pregnant) 1800 calories a day for children aged 5-10
Breakfast importance Eat it! Gets your metabolism into full gear Many who skip it will eat larger meals later in the day Many who skip it will eat higher calorie snacks
Making a Plan Eat healthy foods that you enjoy Develop an exercise plan Monitor progress for both diet and exercise
Keys to Success Establish eating patterns that can be sustained Eat multiple, small portions Get high levels of physical activity, about an hour a day
In Summary Weight Management is a long-term lifestyle issue Eat right, and exercise Find a plan that is right for you! Questions?