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HEALTHY WEIGHT LOSS

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HEALTHY WEIGHT LOSS wellness every day workshop – PowerPoint PPT presentation

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Title: HEALTHY WEIGHT LOSS


1
HEALTHY WEIGHT LOSS
wellness every day workshop
2
  • 165,000,000
  • of Americans
  • who want to lose weight
  • 70,594
  • of diet or weight loss
  • books on Amazon.com

3
  • Healthy Weight Challenges
  • My diets never really work.
  • I tried many diet and exercise routines, they
    never seem right for me.
  • Many weight loss plans seem like fads.
  • I gained weight after having children.
  • Im always unhappy when Im dieting.
  • I never have time to exercise.
  • Even when my diets do work, I can never keep the
    weight off - I always gain it back.

4
  • Goals For Today
  • Help you get started on the road to a healthy
    weight.
  • Help you set realistic healthy lifestyle goals
    you can stick with.
  • Help you choose diet and exercise routines that
    are right for you.

Remember that everyones health history and
nutritional needs are different so please make
sure that you talk with your doctor and a
registered dietitian for advice about the diet
and exercise plan thats right for you.
5
  • The Road to Healthy Weight Loss
  • What is a healthy weight?
  • And why is it so important to you?
  • The wrong path.
  • Biggest weight loss mistakes.
  • The right path.
  • Before you get started.
  • 10 steps to a healthier you

Healthy Weight Loss
6
  • HEALTHY WEIGHT
  • What is a healthy weight?
  • The number doesnt really tell the story
  • Physical Appearance
  • How we look and how we feel about our looks.
  • Energy Level
  • Our ability to participate in the activities that
    we like.
  • Overall Health
  • Will we stay healthy?
  • Can we avoid chronic illnesses?
  • Will we have a long productive life?

7
  • HEALTHY WEIGHT
  • What is a healthy weight?
  • The ideal body weight myth
  • 20
  • Over Weight (Obese)

Healthy Weight
Over Weight
97 - 123
128 - 148
153
5
  • There is no single ideal weight
  • Healthy weight ranges are 20 -30 pounds.
  • Your healthy weight range is based on your height
    can vary based on other factors.

110 - 140
145 - 169
174
5 4
121 - 153
159 - 185
191
5 7
  • Interpreting the numbers
  • There are multiple categories for weight
  • (Underweight, healthy weight, overweight, obese)
  • Weight range charts can help you understand your
    healthy weight range.
  • But one number never tells the whole story.
  • (Unintentional slow or sudden change in either
    direction is a cause for concern even if youre
    within a healthy weight range, and other health
    factors are always important weight is just one
    very important factor)

5 9
128 - 162
169 - 196
203
140 - 177
184 - 213
221
6
8
  • HEALTHY WEIGHT
  • Why is it so important?
  • Your weight affects your health
  • If youre overweight youre at risk for
  • High blood pressure (twice as common in obese
    adults)
  • Type 2 diabetes (9 out of 10 newly diagnosed are
    overweight)
  • High cholesterol levels
  • Coronary heart disease
  • Stroke
  • Gallbladder disease
  • Some cancers like breast colon (a 20 pound
    weight gain after age 18 can double the risk of
    post-menopausal breast cancer)
  • Osteoarthritis (for every 2 pounds increase in
    weight, the risk of developing arthritis is
    increased by 9-13)
  • Sleep apnea and respiratory problems like asthma

9
  • The Road to Healthy Weight Loss
  • What is a healthy weight?
  • And why is it so important to you?
  • The wrong path.
  • Biggest weight loss mistakes.
  • The right path.
  • Before you get started.
  • 10 steps to a healthier you

Healthy Weight Loss
10
  • THE WRONG PATH
  • Weight Loss Mistakes
  • Quick Fixes (without doctors supervision) are
    not a healthy approach for most people
  • Unsustainable fad diets
  • Liquid diets, e.g. cabbage soup diet, grapefruit
    diet, maple syrup or lemon detox.
  • Meal replacement shakes, mixes or bars.
  • Fruits veggies only diets.
  • Banning foods or food group diets
  • No carbs.
  • Avoiding food types based on blood type.
  • Crash diets for quick weight loss
  • Very low calorie diets, fasting or cleansing.
  • Miracle cures to suppress hunger, increase
    metabolism or block absorption.
  • Ephedra, Heartleaf, Hoodia Appetite
    suppressants.
  • Green tea extract and Chromium Metabolism
    boosters.
  • Chitosan Fat absorption reduction.

11
  • The Road to Healthy Weight Loss
  • What is a healthy weight?
  • And why is it so important to you?
  • The wrong path.
  • Biggest weight loss mistakes.
  • The right path.
  • Before you get started.
  • 10 steps to a healthier you

Healthy Weight Loss
12
  • THE RIGHT PATH
  • Before you get started
  • A. Think differently for different results
  • OLD Short-term crash diets
  • NEW Long term lifestyle changes
  • OLD Attempting rapid weight loss
  • NEW Slow steady to your weight goal
  • OLD Trying the latest fad diets
  • NEW Eating balanced meals with all food groups
  • OLD Surrounded by unhealthy junk foods
  • NEW Surrounded by healthy foods at home away
  • OLD Going it alone
  • NEW Getting support from family, friends
    experts
  • OLD Doing little or no exercise.
  • NEW Finding an exercise routine thats right
    for you
  • OLD Expecting too much, too fast

13
  • THE RIGHT PATH
  • Before you get started
  • B. Understand your calorie needs
  • Average daily calorie needs.
  • Women 2,000 Men 2,500
  • Calorie needs vary by age, gender, height,
    weight, and activity level.
  • Your weight loss goals influence the number of
    calories you need.
  • Weight loss is all about calories in and
    calories out
  • Example If you plan to lose a pound a week you
    need to eliminate or burn 500 more calories a day
    (3,500/week)
  • Example by burning 250 calories by exercising
    and eating 250 fewer calories/day
  • To calculate the number of calories that are
    right for you, go to www.choosemyplate.gov and
    type in your age, sex, height, weight, activity
    level .

14
  • THE RIGHT PATH
  • Before you get started
  • C. Set realistic goals build a plan
  • Realistic goals are achievable and measurable
  • So you can track progress over time, (example
    build up to a 20 minute walk every day by the end
    of one week.)
  • Create a step by step plan.
  • Focus on a few small changes that you can sustain
    over the long term, (example eat a green
    vegetable every day at dinner and eat a whole
    grain food at every meal.)
  • Put your plans in writing.
  • A start date, specific goals, key changes,
    coaches, etc.
  • Share you plans with family and friends and ask
    for help.
  • Plan for setbacks
  • Expect that you will need to adjust some goals
    from time to time.

15
  • The Road to Healthy Weight Loss
  • What is a healthy weight?
  • And why is it so important to you?
  • The wrong path.
  • Biggest weight loss mistakes.
  • The right path.
  • Before you get started.
  • 10 steps to a healthier you

Healthy Weight Loss
16
  • HEALTHY WEIGHT
  • TOP TEN STRATEGIES
  • Avoid portion distortion
  • Start every day with breakfast
  • Improve your carbs and curb your hunger
  • Watch your fats
  • Dont drink your calories
  • Snack smart
  • Get active
  • Get support
  • Change your environment
  • Build on your successes

17
  • STEPS TO SUCCESS1. Avoid Portion Distortion
  • Right sizing portions is key to weight loss
    success
  • Get a frame of reference
  • Use measuring cups and spoons to see how your
    portions compare to recommended serving sizes.
  • Keep recommended serving comparisons in mind
  • - Meat/Chicken Deck of Cards
  • - Potato Computer Mouse
  • - Pancakes DVD
  • - Apple Baseball
  • - Cereal flakes Fist
  • Portion control habits at home
  • Pre-plate your meals instead of eating family
    style.
  • Use smaller plates and taller/narrower drinking
    glasses (servings appear larger than they really
    are)
  • Never eat directly from a package, portion the
    amount to be eaten into a bowl instead.
  • Portion control habits for eating out
  • Avoid the while you wait foods on the table
    like the bread, Chinese noodle or tortilla chip
    baskets.
  • Ask for sauces, dressings, and gravies on the
    side to control the amount you eat.
  • Share your meal or take some home. Restaurant
    portions can sometimes be large enough for two.
  • At the buffet, be sure to keep portion size in
    mind.

18
  • STEPS TO SUCCESS
  • 2. Start every day with breakfast
  • People who eat breakfast actually weight less
    than those who dont
  • Make it light (300 - 400 calories)
  • Spread a little reduced fat cream cheese onto ½
    bagel.
  • Prepare an egg white and veggie omelet in a
    non-stick pan with cooking spray.
  • Add fresh fruit to your whole grain cereal (with
    skim or low fat milk).
  • Top your low fat yogurt with frozen, canned or
    fresh fruit and a sprinkle of granola.
  • Make it complete
  • Combine protein, whole grains and fruit.
  • Get your proteins from eggs, low fat dairy, or
    peanut butter.
  • Theres a whole grain food for every taste.
    Choose from a variety of cereals and baked goods.
  • Include fruit thats fresh, canned or juice.

19
  • STEPS TO SUCCESS
  • 3. Improve your carbs, curb your hunger
  • Nutrition dense, less refined is the key!
  • Fill up on fruits and vegetables
  • Fruits and veggies are low in calories and packed
    with nutrition so you can eat more of them.
  • Prepare your veggies the healthy way grill,
    stir fry in a little healthy oil, steam without
    butter or add to casseroles.
  • Snack on any fruit fresh frozen or canned.
  • Snack on raw veggies spice up your carrot and
    celery sticks with bell peppers.
  • Include hearty whole grains at each meal
  • Snack on whole grain crackers, graham crackers,
    pretzels, oatmeal cookies, or popcorn.
  • Replace white potatoes at dinner with brown rice,
    wild rice or corn.
  • Try a sandwich on whole wheat bread, bagel, pita
    or tortilla at lunch.
  • Try shredded wheat, oatmeal or total at breakfast.

20
  • STEPS TO SUCCESS
  • 3. Improve your carbs, curb your hunger
  • Nutrition dense, less refined is the key!
  • Eat more good carbs - Whole Grains
  • Eat high fiber whole grains at each meal. They
    fill you up so you eat less in between meals
  • Replace white potatoes at dinner with brown rice,
    wild rice or corn.
  • Try a sandwich on whole wheat bread, bagel, pita
    or tortilla at lunch.
  • Try shredded wheat, oatmeal or total at breakfast.
  • Eat more good carbs - Fruits and Veggies
  • Fruits and veggies are low in calories and packed
    with nutrition so you can eat more of them.
  • Prepare your veggies the healthy way grill,
    stir fry in a little healthy oil, steam without
    butter or add to casseroles.
  • Snack on any fruit fresh frozen or canned.
  • Eat less bad carbs- sugar sweet treats
  • Added sugar adds empty calories. Keep food and
    beverages with added sugars to a minimum.
  • Favorites like frosted cereals, candy, cakes,
    pies, ice cream, should be occasional treats in
    small amounts. Avoid sweetened beverages.

21
  • STEPS TO SUCCESS
  • 4. Watch your fats
  • Fat has more than twice the calories
  • (compared to carbs or protein)
  • Beware of hidden fats in some foods
  • Baked goods like biscuits, donuts, muffins,
    croissants, cakes and pies
  • Dairy products that are made from whole milk like
    ice cream and yogurt
  • Many battered or breaded frozen items are fried
  • Creamy spreads and salad dressings
  • Foods and beverages made with coconut cream,
    shredded coconut or coconut milk
  • Ground beef and cold cuts
  • Actively reduce the fat in your food
  • High fat foods are high in calories so choose
    small amounts as occasional treats.
  • Use light versions of spreads like low-fat
    mayonnaise, margarine or cream cheese.
  • Skim fat from stews, soups or sauces before
    serving.
  • Trim visible fats from meats and remove skin from
    poultry before cooking.
  • Avoid pouring dressings onto salads, Try salad
    dressing spray bottles or dip your fork into
    dressing before each bite.
  • Read nutrition facts labels. Look for products
    that provide less than 20 daily value from total
    fat.

22
  • STEPS TO SUCCESS
  • 5. Dont drink your calories
  • A 20 oz. sweetened beverage 250 calories
  • Kick the sugar habit
  • Replace sugary drinks (soda, fruit punch, energy
    and sports drinks) with unsweetened beverages.
  • Add lemon or a splash of fruit juice to water or
    seltzer for a very low calorie thirst quencher.
  • Plain herb teas are packed with flavor. Theyre
    great without sugar.
  • Avoid gourmet coffee drinks made with syrup and
    whole milk - theyre loaded with calories.
  • Go easy on diet drinks, drink more water.
  • If you drink, keep alcohol to a minimum
  • Experts recommend no more than one drink per day
    for women and two drinks per day for men
  • Typical drinks contain 100 to 150 calories
  • can of beer (12 ounce) 150 calories,
  • glass of wine (5 ounce) 100 calories
  • vodka, gin (1 shot) 100 calories
  • Mixed drinks that include soda, fruit juice,
    cream and sweet liquors contain 200-400 calories
  • rum and coke (12 ounces) 360 calories
  • vodka orange juice (7 ounces) 210 calories
  • pina colada (8 ounces) 310 calories
  • Margarita (6 ounces) 330 calories

23
  • STEPS TO SUCCESS
  • 6. Snack smart
  • Healthy snacks can actually help you reach a
    healthy weight!
  • Healthy snack survival guide
  • Treat snacks as small meals and plan ahead.
  • Keep snacks under 300 calories and count snacks
    into your calorie budget.
  • Be ready for emergencies. Carry dried fruit nut
    trail mixes or granola bars in your bag.
  • Keep fresh whole fruit on your desk at work and
    on the kitchen counters at home.
  • Snack only when youre hungry, beware of
    mindless snacking when youre stressed.
  • Avoid snacks at night after dinner.
  • Healthy snacks that satisfy
  • Blend a smoothie made from fat free yogurt, milk
    and fruit.
  • Make your own trail mix from almonds and raisins.
  • Top your cut-up fresh fruit with a little fat
    free vanilla pudding.
  • Make a mini sandwich (spread mustard on a whole
    grain dinner roll, add a slice of turkey and a
    slice of low fat Colby cheese).
  • Have a small oatmeal cookie with a cup of hot
    chocolate made with low fat or fat free milk.

24
  • STEPS TO SUCCESS
  • 7. Get active
  • All the research shows its critical to achieving
    a healthy weight and healthy life!
  • Live the all day active lifestyle
  • Run errands by walking walk to the store, the
    post office, the cleaners, the bank.
  • Walk your kids to school or walk to work if you
    live within walking distance.
  • Keep up with household chores like dishes,
    laundry, vacuuming, sweeping, making beds.
  • Take the stairs instead of elevators or
    escalators as often as you can.
  • Take lunch time walks with your co-workers.
  • Set aside time for aerobics
  • Take a brisk walk and burn up to 400 calories.
  • You may prefer to swim, run, or ride your bike.
  • Aim for at least five days per week
  • Try some resistance training
  • Improve your core muscle strength with sit-ups.
  • Lift weights or use resistance bands.
  • Aim for 2 or three times per week

25
  • STEPS TO SUCCESS9. Change your environment
  • Old habits are hard to change if youre
    surrounded by unhealthy temptations!
  • At home
  • Keep some rooms off limits to food.
  • Store fresh fruit in a bowl on the kitchen
    counter.
  • Keep ready to eat, peeled, cut-up fruit in the
    refrigerator.
  • Stock your refrigerator with water and other
    unsweetened beverages.
  • Stock your cupboards with lower calorie snacks
    like pretzels, popcorn and baked chips .
  • Store sweet treats like cookies in single serve
    packages.
  • Commit to eating meals with the family as often
    as possible.
  • At work
  • Gently encourage your co-workers to move the
    office candy dish or snack tray to a new
    location.
  • Always have a planned snack and emergency snack
    on hand nuts, graham crackers, granola bars,
    fresh fruit, etc.
  • Keep a bottle filled with water on your desk, for
    sipping during the day.

26
  • STEPS TO SUCCESS10. Build on your successes
  • Its one of the most important things youll
  • ever do!
  • Stay on track
  • Stick with consistent eating patterns day-to-day
    and week-to-week.
  • Avoid being on on weekdays and off on
    weekends, vacations and holidays.
  • Plan for temptation.
  • Problem solve and develop tactics to deal with
    cravings for indulgent foods .
  • Work on your coping skills to avoid using food to
    relieve stress or regulate mood.
  • Be confident in the knowledge that food cravings
    lessen over time as you continue to improve your
    eating habits.
  • Be careful when you eat out.
  • Choose menu items that fit in with your step by
    step plan.
  • Avoid high fat high calorie fast food.
  • Stay connected to your support network.
  • Support of family/friends is essential for long
    term success.
  • Upgrade you goals and step by step plans with the
    guidance of you physician and registered
    dietitian.
  • Monitor your weight
  • Step on the scale only once per week during the
    weight loss phase, fluctuations are less
    meaningful.
  • Weigh yourself more often during weight
    maintenance phase. Aim to stay within 5 pounds of
    your weight goal.
  • Celebrate your successes.
  • Reward yourself with non-food treats like a trip,
    a concert, going out dancing, etc.

27
  • EVALUATING WEIGHT LOSS PROGRAMS
  • Which program is right for you?
  • Credible programs provide information on
  • Whats involved in following the program
  • The types of foods and how many calories you will
    be eating each day
  • The staff qualifications
  • Credentials and experience of the staff members
    who provide advice and counseling
  • Risks of using the product or service
  • Side effects of any drugs that may be a part of
    the program
  • Recommendations for medical supervision for very
    low calorie diets.
  • Avoid fasting, purging or laxatives.
  • All costs of the program
  • Membership fees, weekly visits, food,
    supplements, meal replacements or other products.
  • The chances of keeping the weight off
  • Share difficulties that program participants have
    with keeping weight off.
  • Documented success rates
  • Percentages that successfully complete the
    program
  • Percentages who keep the weight off

28
  • Additional Questions?
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