1. Weight Management LTC Mary Jo Laurin Physical Therapy Staff Officer USACHPPM

2. Obesity in America Not just an Army problem Over the last 20 years physical activity decreased 500 cal per day Daily calorie intake has increased 300 calories Estimated health care cost -- $70 billion Estimated cost spent on wt control products -- $33 billion

3. Weight Management The adoption of healthful and sustainable eating and exercise behaviors for reduced health risk and improved feelings of energy. -- American Dietetic Association. Purpose. An essential function of day to day effectiveness and combat readiness is that all personnel are healthy and physically fit. -- AR 600-9.

4. Solution Exercise More Eat Less Is it really that simple?

5. Myths on Weight Control If you’ve been overweight since childhood, it’s impossible to lose weight and keep it off If you dieted and failed before, you won’t be able to lick your problem If you do lose weight, you’ll have to eat like a bird for the rest of your life

6. You’ll have to become an exercise fanatic It’s really hard to lose weight once you pass the age of 40 You can’t do it by yourself, let alone maintain weight loss Myths on Weight Control

7. Once you’ve hit a plateau, there’s little hope of moving on If you start regaining your weight, you’re bound to gain it all back If you don’t stay at your original weight goal, then you’re a failure Myths on Weight Control

8. "When I signed up for an exercise class, I was told to wear sneakers and loose-fitting clothing. If I had any loose-fitting clothing, I wouldn't have signed up in the first place." - Unknown On Exercise...

9. On Exercise… How long: Minimum 30 minutes Recommended 45 minutes How often: Minimum 3 days per week Recommended 5 days per week How hard: 60-75% Target Heart Rate Talk Test What kind: Aerobic

10. Why Aerobic? First gear (30 seconds): Stored energy Second gear (2-3 minutes): Carbohydrates without oxygen Third gear (3 to 20 minutes): Carbohydrates with oxygen Fourth gear (greater than 20 minutes): Carbohydrates and Fats

11. On Food… Food Guide Pyramid – 60% Carbohydrates – 20 to 30% Fats – 10 to 15% Protein Five A Day Caloric Guidelines – 1200 calories minimum for women – 1500 calories minimum for men Don’t go more than five hours without eating (Don’t skip breakfast – at least 200 calories)

12. What about… Yo-Yo diets Severe calorie restriction Saunas Spot reducing Metabolife Atkins and other low carb/high protein diets Other Fad diets Fat blockers

13. Keys to success Plan your meals and snacks Don’t bring the tempting food in the house Shop for food only after eating Restrict where you will eat Use smaller plates Pace your eating Don’t go back for seconds Switch the servings of veggies with fats/meats

14. Keys to success Drink water Brush your teeth Just say “No!” Chew gum (sugarless) Fill your mouth with other “things” Look at yourself in the mirror Empty your wallets

15. Keys to success Keep busy – do activities where you won’t be likely to eat Sports Move it to lose it Don’t stay home on weekends Maintenance – Nip it in the bud

16. Keys to success Become a psychologist – learn cues\manage high risk situations Ý Use problem solving skills and positive self-talk to deal with emotional issues Stop seeing the way you eat as dieting Think positive / Monitor your thoughts Reward yourself Use the buddy system

17. Developing a Personalized Plan Look at your past weight lost activities What worked? What didn’t work? What was the food plan? Was the calorie level too high or low? What foods could you have? Couldn’t you have? How did you feel physically/mentally? What was your exercise regime? Did it meet the recommendations described? How can you modify it?

18. Questions ? LTC Mary Jo Laurin 5-7008