Managing Your Weight for Health and Vitality

Managing Your Weight

Today we’ll discuss

• The benefits of a healthy body weight

• How to tell if you need to lose weight

• Realistic goals

• The relationship between healthful eating and physical activity

• Weight loss strategies

Managing Your Weight

The benefits of achieving and maintaining a healthy body weight

• Reduces your risk for heart disease, stroke, cancer, obesity, depression and diabetes

• Increases your chances of living a longer and more independent life

• Reduces stress on your joints

Managing Your Weight

The benefits of achieving and maintaining a healthy body weight

• Manage such chronic health conditions as heart disease, diabetes, osteoporosis, back pain, arthritis, sleep apnea and high blood pressure

• Improve your sleep

• Boost your energy level

Managing Your Weight

How to tell if your body weight is healthy

• Body Mass Index (BMI)

• Hip-to-waist ratio

• Body fat percentage

Managing Your Weight

Setting realistic goals

• Talk to your doctor to determine a healthy weight for you.

• Examine your own motivation for losing weight.

• Lose weight safely and effectively.

– Aim for weight loss of 1 to 2 pounds per week

• Establish an action plan with short- and long-term goals.

Managing Your Weight

What causes weight gain?

• Consuming too many calories

– Recognize emotional eating (e.g., anxiety, depression, loneliness, boredom)

– Portion distortion

• Not getting enough physical activity

Managing Your Weight

The simple truth

• Burn more calories with exercise and activity than you consume (food and drink).

Managing Your Weight

Weight loss strategies

Managing Your Weight

Before considering a weight-loss plan, talk with your doctor about

• Chronic health problems (e.g., arthritis, diabetes, heart disease, high blood pressure)

• Shortness of breath while resting or exercising

• Dizziness or loss of consciousness

• Joint pain during exercise or movement

• Pregnancy

• History of an eating disorder

Managing Your Weight

Keep an eating journal

• Eat fewer calories

– Reducing calories by 500/day = 1 pound weight loss per week

– Replace high-fat foods and snacks with lower-fat choices

– Eat smaller portions

– Eat more often

Managing Your Weight

Eat fewer calories

• Use smaller plates

• Relax and enjoy your meal

• Savor the silence

• Say, “no thanks,” to seconds

• Read food labels carefully

– Determine recommended serving size

– Calorie and fat content

Managing Your Weight

Eat fewer calories

• Choose high-fiber foods

• Limit alcohol and mixers

• Drink 48 to 64 ounces of water daily

• Take a multivitamin

Managing Your Weight

Keep an activity journal

• Increase physical activity

– Strength training

– Casual or leisure activities

Managing Your Weight

Walking

• Talk with your doctor about any medical concerns

• Walk at least 5 days a week – 45 to 60 minutes per session

• Wear proper footwear

• Map your course

Managing Your Weight

Walking

• Schedule your walk

• Buddy up!

• Add variety

• Start slowly, then build

• Use a pedometer and for 10,000 steps most days of the week

Managing Your Weight

Getting the support you need to succeed

• Weight loss group

• Your doctor

• Friends and family

• Co-workers

• Registered dietitian

• Exercise trainer

Managing Your Weight

Special Challenges

Managing Your Weight

Dining out

• Social events

• Fast food

• Restaurants

• Salad bar

Managing Your Weight

Eating at work

• Snack breaks

• Lunch time

• Those meeting munchies

• Vending machines

Managing Your Weight

Activity at work

• Park and walk

• Walk during breaks

• Form a walking group

• Take the stairs

• Traveling for work

Managing Your Weight

Track your progress

• Lose gradually

• Think inches

• Check your food and activity journals

Managing Your Weight

Goal Contract for Weight Management

• Step 1

– “I will manage my weight…”

– “for these reasons” (state your reasons)

Managing Your Weight

Goal Contract for Weight Management

• Step 2 – Be S.M.A.R.T.

– Specific

– Measurable

– Action-oriented

– Realistic

– Time restrained

Managing Your Weight

Goal Contract for Weight Management

• Step 3 – Nurture support systems

• Step 4 – Identify obstacles

• Step 5 – Celebrate!

Managing Your Weight

In Summary

• Reduce your total calorie intake. Reducing 500 calories per day will give you about 1 pound weight loss per week.

• At a minimum, mix exercise and leisure activities to equal 45 to 60 minutes of physical activity most days of the week.

• Get the support you need to succeed.

For weigh loss tips