Weight Management for a Healthier You!
Objectives Upon completion of this session, you will: Recognize key indicators of being overweight Recognize complications of being overweight Understand the connections between food intake, physical activity and weight loss or gain.
Why is a healthy weight important? Better overall health Helps prevent and control disease Reduces stress and impact on joints Less factor is needed for individuals who are at an ideal weight
Factors that contribute to a healthy weight Environment Family history/genetics Metabolism Behavior/habits
Key indicators of being overweight BMI Waist Circumference Risk factors of disease
BMI * Why BMI? How to calculate BMI: Formula: weight (lb) / [height (in)] 2 x Example: Weight = 150 lbs, Height = 5'5" (65") Calculation: [150 ÷ (65) 2 ] x 703 = *from CDC.gov
BMI WEIGHT STATUS Below 18.5Underweight 18.5 – 24.9Normal 25.0 – 29.9Overweight 30.0 and AboveObese
Waist Circumference To measure your waist size (circumference), place a tape measure around your bare abdomen just above your hip bone. Be sure that the tape is snug, but does not compress your skin, and is parallel to the floor. Relax, exhale, and measure your waist. At risk: *A man whose waist circumference is more than 40 inches. *A non-pregnant woman whose waist circumference is more than 35 inches.
Risk factors of Disease -high blood pressure -high LDL -low HDL -high triglycerides -low blood sugar -family history of heart disease -physical inactivity - smoking
Complications of being overweight type 2 diabetes coronary heart disease and stroke increased joint bleeds and joint damage osteoarthritis colon, esophageal and kidney cancer sleep apnea gall bladder disease liver disease
Controlling your weight
Healthy Eating Plan Emphasizes a variety of fruits, vegetables at least 2 cups of each per day. Includes grains-make sure at least half of the grains consumed are whole grains. Includes at least 3 cups of low fat milk or dairy foods a day. Includes leans meats, poultry, beans, nuts, fish and eggs. Is low in saturated fat, trans-fat cholesterol, salt and added sugar % of total calories from fat should come from monounsaturated and polyunsaturated fats. Provides the proper nutrients the body needs.
USDA’s MyPlate
Controlling Portion Size For a weight loss of 1–2 pounds per week, daily intake should be reduced by 500 to 1,000 calories. Read labels to understand what a serving size is and how many calories each serving contains. My plate-shows what proportion of each type of food is needed.
Physical Activity Always consult your physician or physical therapist before beginning any new activity. Set reasonable goals Most people can maintain their weight by doing 30 minutes of moderate- intensity exercise a day at least 5 days per week.
Moderate Intensity Exercises brisk walking swimming laps water aerobics running biking dancing
Muscle Strengthening lifting weights working with resistance bands doing sit-ups and pushups Yoga Tai Chi
Success Record physical activity and tracking your progress Choose activities that are enjoyable. Partner with family and friends. Make everyday activities more healthful. Always use the proper equipment, such as a helmet when biking, to keep you safe.
Summary
Proper nutrition, combined with safe and effective exercise, is especially important to facilitate good health in people with hemophilia.
Staying physically active and eating a healthy diet will help you to lose weight and to prevent and control many diseases. Being overweight alone, without any other risk factors, puts you at a greater risk for heart disease and many other health conditions and joint problems.
Balancing the number of calories taken in with the number of calories used during physical activity is the key to maintaining a healthy weight.
Combining a routine of both aerobic exercise and strength training exercises will help to accomplish weight loss goals and a healthier you.
You are the key to success!
References ordering/graphic-resources.html ordering/graphic-resources.html
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