1. MANAGING YOUR WEIGHT Key Points How much should I weigh? How much should I weigh? How can I lose weight without damaging my health? How can I lose weight without damaging my health? What can I do to keep my weight the same? What can I do to keep my weight the same?

2. Resources for Managing Weight http://www.heart.org/HEARTORG/GettingHealthy/Weight Management/Weight- Management_UCM_001081_SubHomePage.jsp http://www.heart.org/HEARTORG/GettingHealthy/Weight Management/Weight- Management_UCM_001081_SubHomePage.jsp http://www.choosemyplate.gov/weight-management- calories.html http://www.choosemyplate.gov/weight-management- calories.html http://www.psychologytoday.com/blog/the-mindful-self- express/201107/the-5-best-ways-manage-your-weight- eating http://www.psychologytoday.com/blog/the-mindful-self- express/201107/the-5-best-ways-manage-your-weight- eating

3. WEIGHT Desired Weight Weight that is best for you Based on your sex, height, and body frame (small, medium, large build)

4. THIN OR OBESE Many of us feel the pressure of being thin because of… Media, actors/actresses, singers, athletes, models, etc… Media, actors/actresses, singers, athletes, models, etc… Over Weight More than the desired weight for gender, height, and frame size Obese Having too much body fat (20% over)

5. OBESITY Inherited tendency toward obesity Over-eating Family habits, cultural, food as reward Family habits, cultural, food as reward Lack of physical activity Individual metabolism Rate at which body changes nutrients into energy and tissue Rate at which body changes nutrients into energy and tissue Obesity contributes to: Low self-esteem Social isolation Over-heating Increase weight loss Inactivity Shame, guilt

6. EXCESS WEIGHT The body frame has to bear more weight than it should, putting more stress on bones and muscles The heart must work harder to circulate blood Harder to exercise, so weight gain continues

7. DIETING CONCERNS Many people lose weight fast Weight loss should be gradual Healthy, balanced diet and exercise Healthy, balanced diet and exercise Most fad diets can be harmful to health Low in nutrients, calories, malnourishment, which could lead to serious nutritional deficiencies Low in nutrients, calories, malnourishment, which could lead to serious nutritional deficiencies

8. DIET DO’s Set realistic goals Change poor eating habits Eat nutrient dense foods Eat nutrient dense foods Eat low calorie foods from food groups Eat low calorie foods from food groups Exercise to help burn calories Eat slowly and wait before taking a second helping

9. DIET DON’TS Don’t choose a fad diet If it sounds to good to be true, then it is If it sounds to good to be true, then it is Don’t rely on special formulas Don’t skip meals Don’t reward yourself with food Don’t eat fewer than your allotted calories