Today We Will Learn… Why Worry? –Holiday season encourages weight gain –Obesity is on the rise Gaining weight: The simple facts Be aware of holiday calories Being active is key

Why Worry About Calories for the Holidays? The holiday season goes from Halloween to New Year’s = 2 months Busier, less time for exercise More rich food Researchers found that weight gained during the holidays usually doesn’t come off later on

Obesity Trends* Among U.S. Adults (*BMI ≥30, or ~ 30 lbs. overweight for 5 ’ 4 ” person)

The Simple Facts About Gaining and Losing Weight

How Did I Gain This Weight? When you eat more calories than you burn, you gain weight. Your body stores the extra fat calories as body fat.

How Do You Lose Weight? When you burn more calories than you consume, you lose weight.

How Many Calories Overeaten to Make One Pound?

How Many Calories Overeaten to Make One Pound? That would be about 500 calories per day for 7 days to gain one pound in a week.

Be Aware of Holiday Calories

Holiday Foods Can Be Rich Calorie-rich foods make it easy to consume more calories than you burn!

Holiday Calorie Survival Lower the calories you consume each day for regular meals This leaves a little “fudge” factor for parties and special foods

Here’s How… Low-fat breakfast: whole grain cereal with skim milk and fruit Low-cal snacks: yogurt, fruit, veggies Low-fat salad with lunch and dinner: provides bulk and displaces other higher calorie foods Lighter lunches and dinners (soup, stirfry, lowfat entrees)

Holiday Calorie Survival Watch portion sizes of high-cal foods: –Eggnog –Baked goods –Fried appetizers and cheese –High-fat side dishes –High-fat meats, gravies Try to limit yourself to one or two favorites per day

Holiday Calorie Survival Bake less, eat less –Cut down on variety –Cut batches in half –Give some away

Just the Facts… Calories: Chocolate cake, iced (slice)650 Pecan pie (slice)500 Egg nog (8 oz)342 Pumpkin pie (slice)290 Holiday cookies (2)150

Fruits And Vegetables Help Fruits and vegetables help you consumer fewer calories because they are low in calories.

Fruits And Vegetables Help Fruits and vegetables are low in calories. Look at how many these contain per half cup

Try to Be More Active

Be Active And Gain Control Physically active people require more calories than sedentary people. If you are physically active, you will find it easier to control your weight and you will get to eat more, too!! Exercise helps you burn more fat.

Pop Quiz How many more calories do you burn cleaning the house versus sitting and watching TV? 1.Not many 2.Double 3.Triple

Pop Quiz How many more calories do you burn cleaning the house versus sitting and watching TV? 1.Not many 2.Double – 78 versus 36 3.Triple

Look At The Difference… 30 minutes:Calories burned Sedentary: Watching TV, computer38 Moderate Activity: Laundry, folding clothes76 Making the bed76 Preparing dinner78 Washing dishes81 Vacuuming, sweeping90 Walking, easily110 Grocery shopping129 Cleaning the bathroom129 Washing the car163 Gardening172 Very Active: Working out at the gym200 Yoga210 Walking, briskly211 Aerobics215 Biking easily on flat road235 Soccer250 Spinning254 Swimming321 Jogging360 Kick boxing384 Being active burns a lot more calories!

More Holiday Burners Take steps rather than the elevator Hand deliver messages rather than Park at the opposite end of the mall Walk to see holiday lights Spend more time cooking Clean your house and donate unwanted items to charity Dance when you go to parties

Consider Using a Pedometer to Measure Activity 2,000 steps = 1 mile = 100 calories 6,000 steps considered sedentary 8,000 steps = 1 extra mile = 100 calories 10,000 steps = 2 extra miles = 200 calories 12,000 steps= 3 extra miles = 300 calories

Give Yourself Style! Look for opportunities to make adjustments in eating style. Look for opportunities to increase activity style. Give your new style time!

Review Why Worry? –Holiday season encourages weight gain –Obesity is on the rise Gaining weight: The simple facts Be aware of holiday calories Being active is key