1. Unit 4: Weight Management Presenter:

2. Session outline What are the principles of positive weight management? Health implications Measuring overweight Are you ready to lose weight? Successful tips Be active to lose weight Weight management mini-plan

3. What causes overweight? Too many calories (energy) in our diet and too little activity. However, overweight is caused by the environment we live in e.g. increasing portion sizes, increased eating on the go, less opportunities to be active.

4. Health implications Premature death Type 2 diabetes High blood pressure High cholesterol Coronary heart disease and stroke Osteoarthritis Certain types of cancer Breathing difficulties Psychosocial problems

5. Body Mass Index BMI = Weight in kilos (Height in metres) 2

7. Body Mass Index BMI kg/m 2 Interpretation Less than 18.5 Underweight 18.5 – 25Desirable body weight 25 – 30Overweight Greater than 30 Moderately obese

8. Activity (part 1) What did you eat yesterday? How active were you yesterday?

9. Are you ready to lose weight? Two things you need to do to lose weight successfully: 1.Get motivated. 2.Be prepared.

10. Successful tips for losing weight Follow the Food Pyramid guidelines Reduce portion sizes. Have regular meals. Learn to recognise hunger. Write a shopping list and stick to it! Food preparation & cooking Maintaining adequate water intake Limiting alcohol consumption

12. The Food Pyramid

13. Be active to lose weight To lose weight you need to use up more energy (calories) than your body takes in from food and drink. The most successful way is through a combination of: –Eating and drinking fewer calories and –Using up more calories by being more active.

14. Activity (part 2) Compare what you ate yesterday with the Food Pyramid recommendations. Did you do the recommended amount of physical activity yesterday?

15. Weight Management Mini-Plan Identify some areas of your diet and/or levels of activity that could be improved. How would you make these changes?

16. Questions?