The Physical Aspects of Dieting By Lauren Woodliff for CTAE Resource Network

Balancing Calories Calorie balance = relationship between calories consumed from foods and beverages and calories expended through physical activity and metabolic processes

Balancing Calories: Calorie balance is the key to healthy weight Consumed=Expended ? Consumed >Expended ? Consuming<Expended ? Calories consumed must equal calories expended for a person to maintain the same body weight. Consuming more calories than expended will result in weight gain. Consuming fewer calories than expended will result in weight loss.

Being Overweight: Prevention is Preferable Why prevent excess weight gain? Maintaining healthy weight = Easier than loosing excess weight Maintaining a healthy body weight and preventing excess weight gain is key Once a person becomes obese, loosing excess body weight requires significant effort over a long period of time & can be very difficult

Overweight: Health Issues Health issues associated with overweight and obesity for adults: High Blood Pressure Diabetes Heart Disease or Stroke Arthritis Sleep apnea and other respiratory problems High cholesterol

Obesity: Health Complications

Overweight: Change Diet and Exercise What can you do to loose weight? Decrease Calories consumed Increase Exercise Best when done in combination! + Adults who are overweight should not gain additional weight, particularly those with cardiovascular disease risk factors Make changes to eating and physical activity behaviors to lose weight Achieving a normal, healthy weight can be done over time by: reducing calorie intake paying attention to portion size staying physically active increasing the intensity & amount of physical activity avoiding sedentary behavior, and & best of all, a combination of the all of the above

Diet Changes & Being Overweight Making small changes in beverage choices can make a huge difference in daily calorie intake.

Exercise: Intensity Moderate Vigorous

What is Sedentary? Watching television Computer & Video games Doing homework Physical Disability Refers to time spent in activities that require little more energy exertion than rest or sleep.

Sedentary Lifestyle Common cause of calorie imbalance Calories Consumed>Calories Burned off Cause of excess weight gain Can lead to obesity Refers to time spent in activities that require little more energy exertion than rest or sleep.

Diet, Exercise & Having a Sedentary Lifestyle Consume fewer calories Try Fat Free substitutes Ex. Salad Dressing and Diet Soda More fiber Burn more calories Fit in Physical Activity whenever and wherever possible Ex. Take the stairs Adults who have a sedentary lifestyle should make changes in their eating habits to avoid excess weight gain. Key: Take in fewer calories -Compare nutrition labels of similar products -Switch to fat-free options, (salad dressings, sodas, milk, etc.) -Lean proteins -Carbohydrates from fruits and vegetables -More fiber rich foods To avoid excess weight gain, it may be necessary to increase the amount of physical activity and exercise in day to day routines. Key: Expend more calories -Whenever possible, fit in physical activity -Take the stairs -Get some fresh air, go for a walk- -Even adding small increments of exercise will help burn calories

Exercise, Diet & Menopause -low in fat -high in fiber -plenty of fruits, vegetables, and whole-grain -calcium -vitamin/mineral supplements Low Impact -swimming -stretching Weight-bearing (for bone health) -walking -jogging -weights

Exercise, Diet & Pregnancy Exercise regularly before, during & after pregnancy Low Impact & Moderate Intensity Weight-bearing Exercises Diet Do’s: Fiber Rich Low Fat Fruits & Vegetables Whole Grain Prenatal Vitamins Fish & Shellfish Diet Don’ts: Alcohol Caffeine & Soda Tobacco Soft Cheese Raw meats Don’t forget breakfast Exercise regularly before, during & after pregnancy -Benefits of exercise during pregnancy: -Reduce backaches, constipation, bloating, swelling & sleeplessness -Prevent gestational diabetes (a type of diabetes that can start during pregnancy) -Increase energy and improve mood -Help return to a healthy weight after pregnancy- Maintain a regular exercise routine -Weight-bearing exercise *works against gravity *helps build and maintain strong bones Examples: walking, climbing stairs, weight training Diet Do’s: Eat foods high in fiber. Vegetables and fruits, like carrots, cooked greens, bananas, and melon. Beans and whole grains like brown rice or oatmeal. Choose healthy snacks. Low-fat or fat-free yogurt with fruit Whole grain crackers with fat-free or low-fat cheese Take a prenatal vitamin with calcium, folic acid and iron every day. Eat up to 12 ounces a week of fish or shellfish. Diet Don’ts: Don’t forget breakfast. Stay away from foods that may have bacteria: Soft cheeses like feta, Brie, and goat cheese Uncooked or undercooked meats or fish (like sushi) Lunch meats and hot dogs unless they are thoroughly cooked Limit caffeine and avoid alcohol. Drink decaffeinated coffee or tea Drink water or seltzer instead of soda Don’t drink alcohol.

Diet Changes: Lactating & Breastfeeding Drink EXTRA fluids water juices Diet choices Eat more dark-green and orange vegetables and cooked dry beans vitamin A, vitamin E, potassium, calcium and iron

Final Remarks on Diet & Exercise Eating healthy and exercising is important for everyone at every age Stay away from trans and saturated fats, cholesterol, sodium (salt), & added sugar Exercise regularly Keep an active mind Choose lots of vegetables and fruits in different colors Choose whole grains Choose low-fat or fat-free milk & lean proteins -Prevent and/or reduce overweight and obesity through improved eating habits and physical activity routines -Control total calorie intake to manage body weight. For people who are overweight, this will mean consuming fewer calories from foods and beverages -Increase physical activity and reduce sedentary activities. -Maintain appropriate calorie balance during each stage of life

Works Cited: National Health Information Center, 2011 http://healthfinder.gov/prevention/ViewTool.aspx?toolId=48 Dietary Guidelines for Americans, 2010 Policy Document. Last Modified: May 02, 2011 http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm Centers for Disease Control and Prevention. Division of Nutrition, Physical Activity and Obesity . National Center for Chronic Disease Prevention and Health Promotion. http://www.cdc.gov/healthyweight/calories/index.htm USDA National Agricultural Library, Food and Nutrition Information Center http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=242