Transcript Weight Management PowerPoint

WEIGHT MANAGEMENT
Ways to obtain and maintain a healthy weight
True or False
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Keeping a healthy weight is important for your health?
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True: Reaching and/or maintaining a healthy weight can help you
reduce your risk of certain diseases and cancers.
It is important to have a goal weight to work towards?
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True and False: Weight doesn’t always mean healthy. Losing weight if
you are overweight can have huge health benefits.
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Being a healthy weight doesn’t always mean you are healthy. Focus on making
healthy decisions for an overall healthy lifestyle.
If you want to lose weight you have to go on a diet?
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False: Focus on eating a variety of healthy foods from all food groups.
You can still eat less healthy foods, but limit the amount and frequency
you are eating these foods and find healthier substitutions.
Keeping a Healthy Weight is Good for You!
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Reaching a healthier body weight is good for your health and
well being!
Losing and maintaining a healthy weight helps you feel and look
better
Losing 5-10% of your body weight can help or prevent :
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Diabetes
Lower blood pressure
Reduce cholesterol levels
Improve glucose intolerance
Reduce your risk of
• Heart disease
• Some types of cancers
-Obesity Research
Make Small Goals
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Make realistic goals!
• If you want to lose weight, make a realistic goal for your frame and
focus on a weekly goal.
• A healthy weight loss goal should be 1-2 pounds per week.
Pick a new healthy goal each week.
• Ex.) Replace one soda with water, walk 2-3 days a week, add one
fruit and/or vegetable to each meal.
It’s Not About What You Can’t Eat!
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Losing weight and maintaining weight should not be focused on
what you can’t eat, but rather focusing on a healthy diet.
Moderation is key!
• Eat the things you love in moderation! Have a small piece of
cake at a party rather than a large piece or two pieces.
Eat to Fuel Your Body
Make half your plate fruits and vegetables
• They are a great low calorie option to fill
you up and keep you feeling full
• They are packed with vitamins and
minerals
• Whole grains:
• Eating 100% whole grains can help
maintain blood sugar levels
• Reduce cholesterol levels
• Keep you fuller longer
• Look for 100% whole grain or whole
wheat foods, ensuring the first ingredient
is whole grain flour (not enriched flour)
Eat to Fuel Your Body
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Healthy fats:
• Fats are important part of a healthy
diet.
Choosing healthier fats and limiting
less healthy fats is key
• Natural fats from foods like nuts,
avocados, etc and oils like olive oil,
coconut oil, peanut oil, etc.
Limit: unnatural trans fats (hydrogenated fat/oils)
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Processed foods and foods made with shortening and/or
margarine.
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Limit foods with partially hydrogenated or hydrogenated oil.
Eat to Fuel Your Body
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Choose healthier drinks:
Choosing water, unsweet tea,
low fat milk, etc. instead of
soda or sweet tea is an easy
way to decrease calorie intake.
Replacing one soda a day with
water can help you lose 12.5
pounds a year.
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Get Physical
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Get 30-60 minutes of physical activity.
Physical activity can help you:
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Lose weight and keep it off
Reduce stress
Increase energy
Feel better
Need More Help?
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Seek professional advice:
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If you want a customized weight loss plan or more
nutrition advise, find a local Registered Dietitian at
eatright.org/programs/rdfinder
Just Keep Going!
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Don’t give up if you don't see results instantly. Slow
and steady wins the race with weight.
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Studies show that people that lose weight slowly are
more likely to keep it off compared to those who lose
weight quickly.
Remember this is a lifestyle change not a diet!