Today We Will Learn…

• Why Worry?– Holiday season

encourages weight gain– Obesity is on the rise

• Gaining weight: The simple facts

• Be aware of holiday calories

• Being active is key

Why Worry About Calories for the Holidays?

• The holiday season goes from Halloween to New Year’s = 2 months

• Busier, less time for exercise

• More rich food• Researchers found that

weight gained during the holidays usually doesn’t come off later on

Obesity Trends* Among U.S. Adults

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

The Simple Facts About Gaining and Losing Weight

How Did I Gain This Weight?

• When you eat more calories than you burn, you gain weight.

• Your body stores the extra fat calories as body fat.

How Do You Lose Weight?

• When you burn more calories than you consume, you lose weight.

How Many Calories Overeaten to Make One Pound?

1. 1500

2. 2500

3. 3500

How Many Calories Overeaten to Make One Pound?

1. 1500

2. 2500

3. 3500

That would be about

500 calories per day for 7 days to gain one

pound in a week.

Be Aware of Holiday Calories

Holiday Foods Can Be RichCalorie-rich foods make

it easy to consume

more calories than you

burn!

Holiday Calorie Survival

• Lower the calories you consume each day for regular meals

• This leaves a little “fudge” factor for parties and special foods

Here’s How…

• Low-fat breakfast: whole grain cereal with skim milk and fruit

• Low-cal snacks: yogurt, fruit, veggies

• Low-fat salad with lunch and dinner: provides bulk and displaces other higher calorie foods

• Lighter lunches and dinners (soup, stirfry, lowfat entrees)

Holiday Calorie Survival

• Watch portion sizes of high-cal foods:– Eggnog– Baked goods– Fried appetizers and cheese– High-fat side dishes– High-fat meats, gravies

• Try to limit yourself to one or two favorites per day

Holiday Calorie Survival

• Bake less, eat less – Cut down on variety– Cut batches in half– Give some away

Just the Facts…

Calories:• Chocolate cake, iced (slice) 650• Pecan pie (slice) 500• Egg nog (8 oz) 342• Pumpkin pie (slice) 290• Holiday cookies (2) 150

Fruits And Vegetables HelpFruits and vegetables help you

consumer fewer

calories because

they are low in calories.

Fruits And Vegetables HelpFruits and vegetables are low in calories.

Look at how many these contain per

half cup.

39 120

91 39

23 200

Try to Be More Active

Be Active And Gain Control

• Physically active people require more calories than sedentary people.

• If you are physically active, you will find it easier to control your weight and you will get to eat more, too!!

• Exercise helps you burn more fat.

Pop Quiz

• How many more calories do you burn cleaning the house versus sitting and watching TV?

1. Not many

2. Double

3. Triple

Pop Quiz

• How many more calories do you burn cleaning the house versus sitting and watching TV?

1. Not many

2. Double – 78 versus 36

3. Triple

Look At The Difference…

30 minutes: Calories burnedSedentary:• Watching TV, computer 38

Moderate Activity:• Laundry, folding clothes 76• Making the bed 76• Preparing dinner 78• Washing dishes 81• Vacuuming, sweeping 90• Walking, easily 110• Grocery shopping 129• Cleaning the bathroom 129• Washing the car 163• Gardening 172

Very Active:• Working out at the gym 200• Yoga 210• Walking, briskly 211• Aerobics 215• Biking easily on flat road 235• Soccer 250• Spinning 254• Swimming 321• Jogging 360• Kick boxing 384

Being active burns a lot

more calories!

More Holiday Burners

• Take steps rather than the elevator

• Hand deliver messages rather than e-mail

• Park at the opposite end of the mall

• Walk to see holiday lights• Spend more time cooking• Clean your house and donate

unwanted items to charity• Dance when you go to parties

Consider Using a Pedometer to Measure Activity

• 2,000 steps = 1 mile = 100 calories• 6,000 steps considered sedentary• 8,000 steps = 1 extra mile = 100 calories • 10,000 steps = 2 extra miles = 200 calories• 12,000 steps= 3 extra miles = 300 calories

Give Yourself Style!

• Look for opportunities to make adjustments in eating style.

• Look for opportunities to increase activity style.

• Give your new style time!

Review

• Why Worry?– Holiday season

encourages weight gain– Obesity is on the rise

• Gaining weight: The simple facts

• Be aware of holiday calories

• Being active is key