Transcript Weight Management PowerPoint

Weight Management for a
Healthier You!
Objectives
Upon completion of this session, you will:
• Recognize key indicators of being overweight
• Recognize complications of being overweight
• Understand the connections between food intake,
physical activity and weight loss or gain.
Why is a healthy weight important?
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Better overall health
Helps prevent and control disease
Reduces stress and impact on joints
Less factor is needed for individuals who are at an
ideal weight
Factors that contribute to a
healthy weight
• Environment
• Family history/genetics
• Metabolism
• Behavior/habits
Key indicators of being
overweight
• BMI
• Waist Circumference
• Risk factors of disease
BMI*
• Why BMI?
• How to calculate BMI:
Formula: weight (lb) / [height (in)]2 x 703
Example: Weight = 150 lbs, Height = 5'5" (65")
Calculation: [150 ÷ (65)2] x 703 = 24.96
*from CDC.gov
BMI
BMI
WEIGHT STATUS
Below 18.5
Underweight
18.5 – 24.9
Normal
25.0 – 29.9
Overweight
30.0 and Above
Obese
Waist Circumference
• To measure your waist size (circumference), place a tape
measure around your bare abdomen just above your hip
bone. Be sure that the tape is snug, but does not
compress your skin, and is parallel to the floor. Relax,
exhale, and measure your waist.
• At risk:
*A man whose waist circumference is more than 40
inches.
*A non-pregnant woman whose waist circumference is
more than 35 inches.
Risk factors of Disease
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-high blood pressure
-high LDL
-low HDL
-high triglycerides
-low blood sugar
-family history of heart disease
-physical inactivity
• -smoking
Complications of being
overweight
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type 2 diabetes
coronary heart disease and stroke
increased joint bleeds and joint damage
osteoarthritis
colon, esophageal and kidney cancer
sleep apnea
gall bladder disease
liver disease
Controlling your weight
Healthy Eating Plan
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Emphasizes a variety of fruits, vegetables at least 2 cups of each per day.
Includes grains-make sure at least half of the grains consumed are whole
grains.
Includes at least 3 cups of low fat milk or dairy foods a day.
Includes leans meats, poultry, beans, nuts, fish and eggs.
Is low in saturated fat, trans-fat cholesterol, salt and added sugar.
20-35% of total calories from fat should come from monounsaturated and
polyunsaturated fats.
Provides the proper nutrients the body needs.
USDA’s MyPlate
Controlling Portion Size
• For a weight loss of 1–2 pounds per week, daily
intake should be reduced by 500 to 1,000 calories.
• Read labels to understand what a serving size is and
how many calories each serving contains.
• My plate-shows what proportion of each type of
food is needed.
• http://www.choosemyplate.gov/
Physical Activity
• Always consult your physician or physical therapist
before beginning any new activity.
• Set reasonable goals
• Most people can maintain their weight by doing 30
minutes of moderate- intensity exercise a day at least
5 days per week.
Moderate Intensity Exercises
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brisk walking
swimming laps
water aerobics
running
biking
dancing
Muscle Strengthening
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lifting weights
working with resistance bands
doing sit-ups and pushups
Yoga
Tai Chi
Success
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Record physical activity and tracking your progress
Choose activities that are enjoyable.
Partner with family and friends.
Make everyday activities more healthful.
Always use the proper equipment, such as a helmet
when biking, to keep you safe.
Summary
• Proper nutrition, combined with safe and
effective exercise, is especially important to
facilitate good health in people with
hemophilia.
• Staying physically active and eating a healthy
diet will help you to lose weight and to
prevent and control many diseases. Being
overweight alone, without any other risk
factors, puts you at a greater risk for heart
disease and many other health conditions and
joint problems.
• Balancing the number of calories taken in with
the number of calories used during physical
activity is the key to maintaining a healthy
weight.
• Combining a routine of both aerobic exercise
and strength training exercises will help to
accomplish weight loss goals and a healthier
you.
You are the key to success!
References
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http://www.choosemyplate.gov/
http://www.cdc.gov/healthyweight/index.html
http://office.microsoft.com/en-us/images/?CTT=97
http://www.choosemyplate.gov/print-materialsordering/graphic-resources.html
THANK YOU!