Gaining & Losing Weight Properly

How Much Should You Weigh?  Women should be at least 105 pounds for the first five feet of height, and another five pounds per inch after that;  Men should be at least 106 pounds for the first five feet, and an added six pounds per inch Dan Heinemann, MD, a board member of the American Academy of Family physicians.

Reasons for Being Underweight  Level of physical activity  Loss their appetite  experience a change in metabolism  Illness  Chronic pain  Depression  Stress  Side effects from drugs

Risks for Being Underweight  Weaker immune systems  Prone to infections  Surgical complications  Slower recovery times for illness  Low muscle mass, and  Less than ideal hair, teeth, &skin composition  Disruptions in the ability to regulate hormones and protect bone health  Women could become unable to menstruate.

How To Gain Weight Properly  Add Calories a day Adding calories will help you gain weight  Start a weight training program Goal is to gain muscle not fat

How to Gain Weight Properly  Have meals with the right balance of proteins, carbohydrates, and the right kinds of fat Heinemann suggests the following ratio: 60%-70% carbohydrates, 10%-15% protein, and a small amount of fat.  Eat foods higher in calories, vitamins, and minerals, as opposed to higher in fat or sugar.  Pack more nutritious calories in each serving.

How to Gain Weight Properly  If you get too full too fast, try having more high-calorie foods or slices of foods as opposed to consuming the whole thing  Limit drinking beverages to a half-hour before and after a meal.  Drink mixed juices (apple/berry, peach/orange/banana as opposed to one juice beverages) for a higher calorie intake.

How to Gain Weight Properly  With moderation, you may add in good fat sources to meals such as nuts, avocado, olives, and fatty fish (salmon and mackerel).  Snack foods that you will enjoy.  Have a nutritious snack before bedtime, such as a peanut butter sandwich.  in between meals. Nuts, dried fruits, and yogurt are good options, but it's also important to find nutritious

Reasons For Being Overweight  Genetics  Medications  Lack of Physical exercise/activity  Eat larger portions than one thinks  Eats more calories than one uses in a day  Eats lots of foods high in sugar and “bad” fats

Risks for Being Overweight  Heart Disease  Stroke  Diabetes  Osteoarthritis  Sleep Apnea  Cancer  Gout  Gallbladder Disease

Losing Weight  Studies show that approximately 95% of people who go on weight loss diets will gain all or some of the weight back within a year.  some studies have found that after a period of five years, not one "advertised" diet program was successful in keeping the weight off.

Eat a Healthy Diet  Fresh fruits and vegetables.  Low-fat dairy products.  Legumes.  Whole grains.  Lean protein such as chicken and fish.  Healthy oils, in moderate amounts

Healthy Habits  Eat breakfast  Don’t skip meals to "save“ calories  Eat more lean protein to control your appetite  Eat more vegetables, fruits, whole grains, and beans (including soy)

Healthy Habits  Cutting junk food, sugary sodas, and sweet, undiluted fruit drinks  Exercise more  Portion control  It may also help to eat more frequently. Six small meals per day  Talk to a registered dietitian.

Gaining & Losing Weight  You should not gain or lose more than 2 pounds per week  Exercise is an important aspect  Proper nutrition and eating is essential