1. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Moving for Health: Weight Management Get Moving Kentucky! Moving for Health Lesson Series

2. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Objectives At the end of this lesson you should be able to answer the following questions: How do I know if I am overweight or obese? Does my body shape affect my health risks? How much weight do I need to lose to improve my health? How does physical activity affect weight? Will physical activity improve my health if I don’t lose much weight?

3. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. What is Overweight? Your weight includes bones, muscles, water, and fat Overweight is an excess weight for a given height –It may, or may not indicate excess fat –Some athletes are very lean and muscular, the weight of their muscle makes them overweight for their height

4. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. What is Obesity? An excessively high amount of body fat in relation to lean body mass (muscle)

5. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Body Mass Index (BMI) Can be used to determine if someone is underweight, a healthy weight, overweight, or obese BMI is not a good indicator of overweight or obesity for very muscular people Calculated by dividing weight in kilograms by height in meters squared (kg/m 2 ) –BMI of 25 to 29.9 = overweight –BMI of over 30 = obese

6. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Risk Factors Being overweight or obese is a major risk factor for many health problems –Type 2 diabetes –Heart disease –Stroke –Gallbladder disease –Liver disease –Osteoarthritis –Some cancers –Reproductive dysfunctions

7. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Weight Loss A loss of only 5 to 10 percent of your body weight can reduce your risk of disease, and improve many of the problems associated with overweight and obesity.

8. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Body Shape and Health Risks Carrying weight at the waist creates a greater health risk than carrying it at hips and thighs Carrying extra weight in the waist or belly area is associated with –High blood lipids, blood pressure, and blood sugar Increased health risk for: –Women with waist size more than 35 inches –Men with waist size more than 40 inches

9. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Physical Activity and Weight Increases calories burned Can decrease appetite Speeds up metabolism Improves cardiovascular health Can relieve boredom and stress Tones muscles

10. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Weight Management The key to obesity prevention and weight loss may be daily physical activity. If you changed nothing else and walked a mile a day (100 calories worth of activity), you could lose 11 pounds a year!

11. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Weight Management Engaging in regular physical activity can improve your health, and reduce your risk of many chronic diseases, even if you do not lose enough weight to get your BMI under 25!

12. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. The Role of Diet The kind and amount of food eaten affects ability to maintain or lose weight Focus on eating a variety of healthy foods –Fruits and vegetables –Whole grains –Lean protein sources

13. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Become Aware of Habits Keep a food and activity record Becoming aware of when you are active, how you feel, when you eat, and what you eat can help you: –Identify the best times to fit in physical activity –Identify when you might be snacking too much, or on foods that hinder your weight loss efforts

14. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. Summary Become aware of your BMI Begin a regular physical activity program Maintain a healthy weight Eat a variety of healthy foods Become aware of your habits

15. This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the Kentucky School of Public Health. This presentation was brought to you by the Get Moving Kentucky! Program Manual Lesson Written by: Zaida Belendez, N.D., R.N. The development of the HEEL program was made possible by Senator Mitch McConnell with funds earmarked for the University of Kentucky, College of Agriculture, Lexington, KY and budgeted through the CSREES/USDA Federal Administration.