Losing Weight in a Healthy Manner

Define these terms in your composition books: Calorie- a unit of heat that measures the energy available in foods Eating disorder- are extreme eating behaviors that can lead to serious illness or death Anorexia nervosa- eating disorder in which a person has an intense fear of gaining weight and starves themselves Bulimia nervosa- eating disorder in which a person repeatedly eats large amounts of food and the purges Binge eating- compulsive over eating; do not purge

Healthy Tips for Weight Loss To lose weight simply take in less calories than your body requires in a day ( ) Do this by exercising, reducing portions, and eating regular meals (don’t skip meals!) Avoid or greatly limit saturated fat, trans fat, sugar and sodium Drink plenty of water every day-helps keep you full and flushes out wastes from the body

Drink 8-10 glasses of water a day

Remember: 1 lb of fat has 3,500 calories So to lose 1 lb of fat a week, you need to cut out through diet, or burn though exercise about___________calories a day. 500 calories a day Is it safe to lose too much weight in a week? No, gradual weight loss is healthier and is more likely to last- losing too much weight in a week is not safe- talk to your doctor before starting a “diet” or exercise program. Aim to lose 1-2 lbs a week

Aerobic type exercises are good for losing weight and they also help to strengthen the functions of the heart and lungs! Running, aerobics, bicycling, roller skating, swimming, and brisk walking are some examples of aerobic activities (uses lots of oxygen)

Get Moving to Start Losing

Aerobic exercises help you lose weight and strengthen your heart muscle (cardiac muscle!)!

Anaerobic exercises are great for building muscle, and muscle is a “metabolic furnace”, it burns fat, so be sure to include resistance- type and strengthening exercises into your work outs. Examples include: weight training and sprinting

Why Maintain a Healthy Weight? It reduces the risk of developing heart disease It helps to reduce blood pressure and increase HDL cholesterol It reduces the risk of developing adult onset diabetes It may reduce the risk of developing certain types of cancers Improves Joint and lower back health You feel better!!

Adult Onset Diabetes (Type 2)

Our Cells Need Glucose! Your body converts the foods you eat into glucose which your cells then use for energy Insulin is a hormone produced by the pancreas that lowers blood sugar by transporting sugar from your blood into your cells If your cells are unable to take in glucose or your body makes to little insulin, this could lead to an increase in blood sugar

Diabetes Type 1 Diabetes Also called adolescent diabetes because it is usually diagnosed in children The pancreas stops producing insulin Person loses the ability to utilize glucose Leads to circulatory problems, visual problems, nerve damage, and kidney problems Type 2 Diabetes More common than Type 1 diabetes Called “adult onset” diabetes because it is usually diagnosed in adults who are overweight and on a high sugar diet The pancreas either produces too little insulin, or the person’s own cells become resistant to it Person loses the ability to utilize glucose Leads to circulatory problems, visual problems, nerve damage, and kidney problems