Program objectives Identify harmful effects of excess body fat Discuss basics of nutrition Discuss principles of exercise Create an action plan
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Understanding the Problem Obesity on the rise
Rates going up since the 1970’s A problem for both children and adults
34% of adults are overweight 31% of adults are obese 15% of children (6-19 years) are overweight
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Understanding the Problem A diet oriented nation
115 million people on a diet on any given day Americans spend approximately 30 billion dollars
yearly in the weight loss industry 38% of Americans make losing weight their New
Years Resolution
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Are you ready to change? Quit the diet cycle and start a healthy lifestyle Knowledge in necessary
Allows you to create a personalize plan Helps avoid fad diets that do not work Can lead to long term success
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Understanding body fat Fat is a soft, greasy substance occurring cells
in the body We need fat
Energy Warmth Protection
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Harmful effects of excess body fat Too much body fat can lead to:
Diabetes Bigger heart size and less functionality Arthritis High blood pressure
Too much body fat can increase risk for: Heart disease Gallbladder disease
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Causes of Excess Weight Genetic
Age Family links
Medical conditions / medications Environment – CONTROLLABLE!
Personal habits Technology Modern conveniences Food service- portion sizes Availability of high quality food
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Hidden Causes of Weight Gain Lack of sleep Stress Medications Health conditions Menopause
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Overcoming the issue Lifestyle change- a healthier you Nutrition basics Principles of exercise Seeking help
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Lifestyle Changes Must be ready and motivated to change
No quick fix to weight issues Need to change the way you live for good Start small Get others on board, if possible Aim to be healthy, not skinny
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Taking Charge Weight loss goals Nutrition
Calorie intake Healthy choices with the meal plan
Adding exercise
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Setting Goals Be realistic
No more than 2 lbs per week Start small Track weekly, then monthly
Weight and inches
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Nutrition Basics Think back a few days, if you had to create
your own food groups based on what you ate, what would they be? Candy? Pop? Junk food? Fast food?
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Nutrition 101 Eat 3 meals per day and no less Try to eat a variety of foods Limit sugar, salt and fat Be careful of liquid calories
Stop drinking one can of pop per day to lose
10 lbs in 1 year
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Food Labels Show you what you are eating Must be on all foods with more than one
ingredient Standardized
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Science of Weight Management Calories in versus calories out
Food Exercise
1 pound = 3500 calories
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The Balancing Act Balance food and exercise All activity burns calories All food contains calories
Except water Too much of a good thing?
Jumbo sized foods
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Proper Portion Sizes for Adults
rice
Golf ball
baseball
½ cup2 Tbsp1 cup½ cup
lettuce
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Eating the Exchange List Way Created for diabetics Successful for weight loss in general
Control intake from meat, meat substitute and fat categories
Good for heart health
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How many exchanges do you need?Exchange Group
1,200 Calories
1,600 Calories
2,000 Calories
Milk 2 3 3
Vegetables 3 4 4
Fruit 3 3 5
Starch/Bread 5 6 8
Meat (lean) 3 5 6
Fat 4 5 6
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A sample meal Main course: spaghetti with meat sauce
2 starches, 2 meats Side dishes:
Salad: lettuce and other vegetables = 1-2 nonstarchy vegetables dressing (reduced fat) = 1 fat
Garlic bread (per slice): 1 starch, 1 fat Drink: Milk (8 oz) = 1 milk
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Balancing Food with Exercise Use exercise to offset calorie intake
Want dessert? Go for a walk Eat too many fats today? Mow the grass with a
push mower
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Balancing Food with ExerciseFood Calories Exercise
1 small chocolate chip cookie
50 calories Walking briskly for 10 minutes
Large gourmet chocolate chip cookie
200 calories
40 minutes of raking
One jelly-filled doughnut
300 calories
1 hour of walking
1 double cheeseburger, extra large fry, 24 oz drink (fast food)
1500 calories
Running 2.5 hours at 10 min/mile
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Exercise Basics Exercise burns calories slowly
Do not expect it to offset a huge piece of pie Build muscle mass
Burns more calories all day long Improves heart health Not possible to spot reduce
First on, last off
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Exercise versus physical activity Exercise = structured movement with the goal
of improving heart health, losing weight, and/or improving overall appearance aerobics
Physical activity = moving your body beyond what you do in a typical day gardening
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The more you move… The more you burn
Little bouts of physical activity add up Park farther in the parking lot Take stairs at every chance Walk at lunch Clean the house
Exercise burns the most calories
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Consider weight training Lean muscle
Burns calories Improves appearance Allows you to do more
Start slowly Use everyday objects until it becomes a habit
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Squeezing in more activity At work:
Do lunges, squats or calf raises in down time At home:
Commercial break = fitness break In the car:
Ab crunches At kids’ sporting events:
Walk the field
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Seeking Outside Help Physician
Medication (not a high long term success rate) OTC- Alli
Dietician Nutrition counseling/meal planning
Personal trainer Create exercise plan based on your needs and
limitations
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Your Action Plan Identify calories needed Set goal Take measurements Adopt healthy eating for 1-3 months
Be more physically active Add exercise program Track measurements weekly, then monthly Reward successes
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Resources Insurance Carrier (customize) Local gym/YMCA (customize) MyPyramid
www.mypyramid.gov
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Acknowledgements This class was designed by:
Steven McKenzie B.A., M.Ed.
Purdue University Allison Bryan M.S.
Certified Health Education Specialist
This product was funded by a grant awarded under the Workforce Innovation in Regional Economic Development (WIRED) Initiative as implemented by the U.S. Department of Labor’s Employment & Training Administration. The information contained in this product was created by a grantee organization and does not necessarily reflect the official position of the U.S. Department of Labor. All references to non-governmental companies or organizations, their services, products, or resources are offered for informational purposes and should not be construed as an endorsement by the Department of Labor. This product is copyrighted by the institution that created it and is intended for individual organizational, non-commercial use only
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