1. Weight Management Maintaining a Healthy Weight

2. Why is it important to reach a healthier weight? Zfor your overall health and well being. ZIf overweight, you have a greater risk of developing many diseases including high blood pressure, Type 2 diabetes, stroke, and some forms of cancer.

3. It’s a balancing act The secret is to balance –Your energy in –With your energy Out Energy in: calories from the foods & beverages you have each day Energy Out: calories you burn for basic body functions and physical activity.

4. Where is your energy balance ? Which box would you choose? Source: mypyramid.gov Maintaining Weight Your weight will stay the same when the calories you eat and drink equal the calories you burn Losing Weight You will lose weight when the calories you eat and drink are less than the calories you burn Gaining Weight You will gain weight when the calories you eat and drink are greater than the calories you burn.

5. Steps to help if you are overweight or obese: Learn what to eat from each food group Focus on how much you eat. Watch the portion sizes! Choose “nutrient dense” foods (packed with nutrients, but low in extra calories) Get moving! Physical activity can help you reach and keep a healthier weight Follow your progress by tracking by tracking your food intake and physical activity Check your weight weekly

6. Calculate your BMI: First get your height and your weight Next go to this website to calculate your BMI: Once you’ve found your BMI, record it on your worksheet. (click on image)

7. Find a dietary plan that may work for you Visit this website:Now record your personal information Click on “submit” Print out the PDF version of your plan Turn this in with your worksheet. (Click on image)

8. Let’s look at the activity pyramid: (click on image) Then, complete YOUR personal activity pyramid (hard copy is provided)

9. Create a list of: At least nine healthy snacks you can eat each week (or each day) to help with your weight maintenance Four things you can do to change your personal eating habits to make them healthier. Be sure these are on your worksheet.