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Prevention Partners Weight Loss Skills

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Prevention Partners Weight Loss Skills Basic Physiology 101 Tips for Solving Problems Web-based Tools SlideGuides What You Need To Know Your desirable weight How much ... – PowerPoint PPT presentation

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Title: Prevention Partners Weight Loss Skills


1
Prevention Partners Weight Loss Skills
  • Basic Physiology 101
  • Tips for Solving Problems
  • Web-based Tools
  • SlideGuides

2
What You Need To Know
  • Your desirable weight
  • How much you need to lose
  • How long will/do you want it to take
  • How many calories should you consume
  • What kind of exercise youll need
  • What foods you are willing to eat
  • Menu and exercise planning techniques

3
Web-based Tools Employee Insurance Program
  • www.eip.sc.gov
  • Employee Insurance Home Page
  • Stay Healthy and Save (Prevention Partners)
  • BCBSSC Cool Tools
  • www.eip.sc.gov/prevention/index.aspx
  • Prevention Partners

4
Web-based Tools
  • Cool Tools http//health-healthresources.caremark
    .com/topic/cooltools
  • Daily Calorie Needs http//health-healthresources.
    caremark.com/topic/calneed
  • Daily Nutrition Calculator Macronutrients http/
    /health-healthresources.caremark.com/topic/macronu
    trient
  • Daily Nutrition Calculator Vitamins and
    Minerals http//health-healthresources.caremark.co
    m/topic/rdacalc
  • Cool Tools Archive http//health-healthresources.c
    aremark.com/topic/quizarchive

5
Biology
6
Caloric Balance Equation
  • Energy is never lost but is used up by, or stored
    in the body
  • Fat stores will not be used for energy until
    there is a caloric deficit condition
  • Considerations
  • Set point
  • Body Composition
  • Endomorph
  • Ectomorph
  • Mesomorph

7
Nutrition and Calories
  • Proper Nutrition
  • Energy source
  • For growth, upkeep and repair of cells
  • For the regulation of body process
  • Protein 4 calories per gram
  • Carbohydrate 4 calories per gram
  • Fat 9 calories per gram
  • Vitamins non-caloric
  • Minerals non-caloric
  • Water non-caloric

8
Nutrition and Calories
  • Protein .8 grams/kilogram of ideal body weight
  • Found in cells of plants and animals
  • After water, the most abundant substance present
    in healthy non-obese body
  • 20 percent of body weight
  • Muscles, skin, bones, hair, nails
  • Oxygen transport, blood clotting, regulation of
    blood sugars and fats, protection against
    infection
  • Enzymes and hormones which speed up and regulate
    body processes

9
Nutrition and Calories
  • Carbohydrate 100 grams to 125 grams/day
  • First line energy source
  • Carriers of other nutrients
  • Primary source of fiber
  • Sugars
  • Simple chemical structure
  • Starches
  • Complex chain of sugars

10
Nutrition and Calories
  • Fats 10 30 percent of any diet
  • Last source used by the body for energy
  • Palatability to enhance flavor of food
  • Satiety value (feeling of fullness)
  • Fatty Acids essential for growth
  • Transport of vitamins A, D, E, K
  • Transport of cholesterol and other substances
    from blood to cells

11
Nutrition and Calories
  • Vitamins required
  • Fat soluble A, D, E, K
  • Water soluble C, Bs thiamin, riboflavin,
    niacin, B6, folacin, B12, Biotin, pantothenic
    acid
  • Minerals required
  • Macros calcium, phosphorus, magnesium,
    potassium, sulfur, sodium, chloride
  • Micros iron, zinc, selenium,manganese,
    molybenum, copper, colbalt, iodine, chromium,
    fluoride

12
Nutrition and Calories
  • Water
  • 60 percent of total body weight
  • Intracellular
  • Extracellular
  • Bodys transport system
  • Absorbs shocks to the body
  • Lubricates joints
  • Carries digestive juices
  • Regulates body temperature
  • Removes body wastes
  • Alcohol
  • 7 calories per gram or about 200 calories per
    ounce

13
Exercise Your Ace in the Hole
14
Benefits of Exercise
  • Sense of well-being
  • Develops collateral blood supplies
  • Increased efficiency of the lungs
  • Increased muscle mass and tone
  • Prevention of degenerative diseases
  • Improved self-esteem
  • Ease in controlling body weight
  • Increased grace and poise
  • Increased balance, skill and agility

15
Exercise to Lose Weight
  • Total Fitness
  • Muscular strength
  • Muscular endurance
  • Cardiovascular endurance
  • Muscular power
  • Flexibility
  • Agility
  • Static balance

16
Exercise to Lose Weight
  • Aerobics and the Respiratory System
  • Increased lung capacity
  • Increased efficiency of gas exchange
  • Increased oxygen delivery to body cells
  • Increased oxygen availability to cells
  • Increased oxygen use by cells
  • Aerobics and the Cardiovascular System
  • Dilation of blood vessels and capillaries
  • Strengthened heart muscle
  • More efficient pumping action
  • Development of collateral vessels
  • Decreased blood pressure
  • Decreased in heart rate

17
Weight Loss SKILLS How to Begin
18
How To Get Started
  • Learn your biology
  • Discuss your plans with your physician
  • Analyze your body composition/weight
  • Consider and factor in your health status
  • Write your exercise prescription
  • Gather your exercise tools
  • Analyze the food you eat
  • Plan menus

19
What You Need To Do
  • Set a weight goal
  • Keep a food journal
  • Keep an exercise journal
  • Make food choices ahead of time
  • Create menus ahead of time
  • Find your motivating factor
  • Build in a reward system

20
Tracking A Food Journal
  • Time of the day
  • Day of the week
  • Food type and quantity
  • Time it took to eat
  • Where were you
  • Body position
  • Doing what else?
  • Thoughts emotions and feelings
  • Persons, places, things and events

21
Solving Problem Areas
22
Solving Problem Areas
  • Time of the Day
  • Eat three regular, planned meals
  • Eat breakfast
  • Eat lunch
  • Have a planned snack between meals
  • Use a menu planner
  • Eat meals at scheduled times
  • Eat only planned snacks

23
Solving Problem Areas
  • Problem Foods
  • Drink sugarless, diet drinks
  • Dont eat your problem food
  • Use a sugar substitute
  • Eat a low-cal snack instead of the usual
  • Chew sugarless gum while cooking
  • Dont sample food while fixing it

24
Solving Problem Areas
  • Food Intake
  • Serve meals hotel-style
  • Measure all portions
  • Take only one portion
  • Share a single serving with another
  • Leave some of the serving uneaten
  • Put leftovers away immediately
  • Put utensils down between bites
  • Take 20 minutes to finish a meal
  • Sit down while eating
  • Use separate dishes or smaller ones to make
    quantity look larger

25
Solving Problem Areas
  • Environment
  • Be more assertive
  • Avoid place that gives you trouble
  • Eat low-calorie things before eating out
  • Take your own drinks to a party
  • Tell workmates not to offer you food

26
Solving Problem Areas
  • Location, Position, Activity
  • Eat only at your designated eating place
  • Do nothing else while eating
  • Eat only while sitting down
  • Let others get their own snacks
  • Dont eat in the car
  • Remove food from hiding places

27
Solving Problem Areas
  • Emotion and Thinking
  • Use relaxation techniques
  • Express your feelings objectively
  • Choose and alternate interpretation
  • Go for a walk instead of eating
  • Avoid the person(s) who upsets you
  • Avoid situations that upset you
  • Mentally change temptation into something you
    wouldnt eat

28
Solving Problem Areas
  • Buying and Storing Problems
  • Shop after having eaten
  • Shop from a list
  • Dont buy troublesome foods
  • Avoid troublesome aisles
  • Use opaque instead of clear wrap
  • Turn pictures so you cant see them
  • Make food hard to get

29
Solving Problem Areas
  • Cooking and Entertaining Problems
  • Broil or bake instead of frying
  • Substitute lower calorie ingredients
  • Try a new, low-calorie recipe
  • Fix low-calorie food for company

30
Solving Problem Areas
  • Eating Out Problems
  • Ask for salad dressing on the side
  • Have bread and butter removed
  • Order a low-calorie item
  • Remove top slice of bread from sandwich
  • Order skim milk or diet drink
  • Avoid reading the dessert list
  • Call hostess about her menu
  • Eat low-calorie snacks before eating out
  • Take own diet drinks or food

31
Web-based Tools
32
Web-based Tools Employee Insurance Program
  • www.eip.sc.gov
  • Employee Insurance Home Page
  • Stay Healthy and Save (Prevention Partners)
  • BCBSSC Cool Tools
  • www.eip.sc.gov/prevention/index.aspx
  • Prevention Partners

33
Web-based Tools
  • Cool Tools http//health-healthresources.caremark
    .com/topic/cooltools
  • Daily Calorie Needs http//health-healthresources.
    caremark.com/topic/calneed
  • Daily Nutrition Calculator Macronutrients http/
    /health-healthresources.caremark.com/topic/macronu
    trient
  • Daily Nutrition Calculator Vitamins and
    Minerals http//health-healthresources.caremark.co
    m/topic/rdacalc
  • Cool Tools Archive http//health-healthresources.c
    aremark.com/topic/quizarchive

34
United States Department of Health and Human
Services Small Step Health Campaign
  • www.smallstep.gov
  • Activity tracker
  • Small Step Newsletter
  • Recipes and Tips
  • Success Stories

35
NutritionData
  • www.NutritionData.com
  • Nutrient Search Tool
  • Lists food lowest or highest in carbohydrates,
    fat, protein
  • Lists foods that match dietary restrictions or
    goals
  • Caloric Ratio Explorer
  • To find specific ratio of carbohydrates, fat,
    protein
  • 5-Star Search Tool
  • Foods Rated as Highest/Best
  • Custom Entry
  • Analyze foods not in the ND database
  • Food Additive Identifier
  • List purpose and name of additive
  • 50 Most Popular Foods

36
MayoClinic.com
  • Healthy Lifestyles http//www.mayoclinic.com/healt
    h/HealthyLivingIndex/HealthyLivingIndex
  • Diseases and Conditions
  • Healthy Living
  • Fitness and Sports Medicine
  • Food and Nutrition
  • Slide Show Sizing up a Serving
  • Recipe file
  • Meals and Menus
  • Drug Search
  • Health Tools
  • BMI calculator
  • Target Heart Rate Calculator

37
NASAs Fundamental Space Biology Outreach Program
  • www.weboflife.ksc.nasa.gov
  • Home Page
  • Motivate Children to Become Physically Fit
  • www.weboflife.ksc.nasa.gov/exerciseandaging/home.h
    tml
  • Exercise and Aging Guide
  • Complete and comprehensive guide on exercise

38
America On The Move Partnership to Promote
Healthy Eating and Active Living ( www.ppheal.org)
  • www.americaonthemove.org
  • National Initiative to support healthy eating and
    active living habits
  • Set achievable physical activity and healthy
    eating goals
  • Track Progress with easy online tools
  • Can be used by an individual or by groups

39
Nutrition Analysis Tools and System (NATS)
  • www.nat.uiuc.edu
  • Nutrition Analysis
  • Energy Calculator
  • Daily Calculator
  • Advanced Functions
  • Suggested Food
  • NATS Resources
  • Innovations in Food Safety
  • Functional Foods for Health
  • Vitamins Game
  • Body Fat Percent Calculator

40
SlideGuides
  • Lowering Your Cholesterol
  • Weight Control Made Easy
  • Walk for Fun, Fitness and Health
  • Low Fat Food Finder
  • Exercise Away Your Fat
  • Trimming The Fat
  • Personal Calorie Fat Counter Pocket Pal

41
Burning off Calories at Work
  • Calories
  • 0
  • 35
  • 75
  • 90
  • 100
  • 175
  • 200
  • 250
  • 300
  • 400
  • 450
  • 500
  • Activity
  • Throwing in the towel
  • Beating around the bush
  • Bending over backwards
  • Dragging your heels
  • Tooting your own horn
  • Avoiding the boss
  • Jumping to conclusions
  • Climbing the walls
  • Passing the buck
  • Making mountains out of molehills
  • Running around in circles
  • Throwing your weight around

42
SUMMARY
  • Weight Loss Success
  • Motivation
  • Tracking
  • Menu Planning
  • Exercise
  • For more information and support contact Diane
    Conte, MSPH, Prevention Partners at 803-737-3822
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