1. Weight Management

2. Agenda Health risks related to overweight/obesity Define overweight and obesity Learn to use the Body Mass Index Understand the calorie balance equation Set weight management goal and develop a lifetime eating plan Key success factors for maintaining a healthy weight Next Steps

3. Health Risks Associated with Obesity/Overweight High blood pressure High blood lipid levels such as cholesterol Type 2 diabetes Coronary heart disease Stroke Gallbladder disease Osteoarthritis Sleep apnea and respiratory problems Some cancers (endometrial, breast, and colon)

4. What is a Healthy Weight?

5. What Does Your BMI Mean? A BMI less than 18.5 indicates a weight that is too low for good health. A BMI of 18.5 to 24.9 indicates a healthy weight and carries little health risk. A BMI of 25 to 29.9 is considered overweight and carries some increased health risk. A BMI of 30 or higher is considered obese and poses the greatest risk to your health.

6. Set your Weight Management Goal Use BMI Chart to help determine a healthy weight that is consistent with a healthy BMI for your height. For a safe rate of weight loss, plan to lose no more than one to two pounds per week. Losing weight and maintaining a healthy weight requires your commitment to a lifestyle of healthy eating and regular physical activity.

7. It’s a Matter of Balance:The Key to Successful Weight Management Carbohydrate Protein Fat RMR Lifestyle Exercise Calories In – Calories Out – Consumption Burn

8. Success Factors for Long-term Weight Management Develop a daily calorie budget based on current height, weight, gender, age and activity level Set a weekly weight loss target (not to exceed two pounds per week) Be physically active most days of the week Track daily calorie intake and physical activity

10. Lose Weight Safely and Effectively Rate of Weight Loss 0.5 lbs per week 1.0 lbs per week 1.5 lbs per week 2.0 lbs per week Calories Per Day - 250 Calories - 500 Calories - 750 Calories - 1,000 Calories For example, if you want to lose one pound per week, you need to adjust your calories by 500 per day. You can achieve that weekly one pound loss by eating 250 calories/day less AND burning 250 calories/day through physical activity.

11. What is a Healthy Eating Plan? Fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; Lean meat, poultry, fish, beans, eggs and nuts; and Low saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

12. Make Smart Food Choices At the store, buy a variety of nutrient-dense foods for meals and snacks throughout the week. When grabbing lunch, have a sandwich on whole-grain bread and choose low-fat/fat- free milk, water or other drinks without added sugars. In a restaurant, opt for steamed, grilled or broiled dishes instead of those that are fried or sautéed.

13. Make Smart Food Choices On a long trip, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks or a handful of unsalted nuts – to help you avoid less healthful snack choices. Portion sizes - strive for the "New American Plate." This means that 2/3 or more of your plate should have vegetables, fruits, whole grains or beans and then 1/3 or less of your food comes from animal protein.

14. Reading The Food Label

15. Benefits of Physical Activity for Weight Management Burns calories Regulates appetite Boosts metabolism – the rate at which your body burns calories Increases energy Relieves tension so you’re less likely to eat in an attempt to manage stress Increases muscle mass

16. Guidelines for Physical Activity For weight loss and maintenance, adults should engage in 60 to 90 minutes of moderate-to-vigorous intensity physical activity on most days of the week, while not exceeding caloric intake requirements.

17. Improve Your Food Management Skills Avoid skipping meals Eat smaller meals more frequently Eat earlier in the day Eat slowly Stay on schedule Try to sit when you eat and avoid doing other things Try to eat at the kitchen or dining room table When eating out, select places that offer healthful choices Notice how feelings and emotions contribute to eating Understand the difference between hunger and appetite Satisfy a craving by having a small amount rather that denying yourself the food you desire

18. What’s Your Next Step? Think about what we discussed today and what is one step that you can take towards helping to improve your food management skills this week?

19. THANK YOU