Maintain Your Middle Keys to weight loss © 2008 Purdue Research Foundation

Maintain Your MiddleKeys to weight loss

© 2008 Purdue Research Foundation

Program objectives Identify harmful effects of excess body fat Discuss basics of nutrition Discuss principles of exercise Create an action plan


Understanding the Problem Obesity on the rise

Rates going up since the 1970’s A problem for both children and adults

34% of adults are overweight 31% of adults are obese 15% of children (6-19 years) are overweight


Understanding the Problem A diet oriented nation

115 million people on a diet on any given day Americans spend approximately 30 billion dollars

yearly in the weight loss industry 38% of Americans make losing weight their New

Years Resolution


Are you ready to change? Quit the diet cycle and start a healthy lifestyle Knowledge in necessary

Allows you to create a personalize plan Helps avoid fad diets that do not work Can lead to long term success


Understanding body fat Fat is a soft, greasy substance occurring cells

in the body We need fat

Energy Warmth Protection


Harmful effects of excess body fat Too much body fat can lead to:

Diabetes Bigger heart size and less functionality Arthritis High blood pressure

Too much body fat can increase risk for: Heart disease Gallbladder disease


Causes of Excess Weight Genetic

Age Family links

Medical conditions / medications Environment – CONTROLLABLE!

Personal habits Technology Modern conveniences Food service- portion sizes Availability of high quality food


Hidden Causes of Weight Gain Lack of sleep Stress Medications Health conditions Menopause


Overcoming the issue Lifestyle change- a healthier you Nutrition basics Principles of exercise Seeking help


Lifestyle Changes Must be ready and motivated to change

No quick fix to weight issues Need to change the way you live for good Start small Get others on board, if possible Aim to be healthy, not skinny


Taking Charge Weight loss goals Nutrition

Calorie intake Healthy choices with the meal plan

Adding exercise


Setting Goals Be realistic

No more than 2 lbs per week Start small Track weekly, then monthly

Weight and inches


Nutrition Basics Think back a few days, if you had to create

your own food groups based on what you ate, what would they be? Candy? Pop? Junk food? Fast food?


Nutrition 101 Eat 3 meals per day and no less Try to eat a variety of foods Limit sugar, salt and fat Be careful of liquid calories

Stop drinking one can of pop per day to lose

10 lbs in 1 year


Food Labels Show you what you are eating Must be on all foods with more than one

ingredient Standardized


See page 54 of Exchange List


Science of Weight Management Calories in versus calories out

Food Exercise

1 pound = 3500 calories


The Balancing Act Balance food and exercise All activity burns calories All food contains calories

Except water Too much of a good thing?

Jumbo sized foods


Proper Portion Sizes for Adults

½ cup1 medium3 ounces1.5 ounces


Proper Portion Sizes for Adults

rice

Golf ball

baseball

½ cup2 Tbsp1 cup½ cup

lettuce


Eating the Exchange List Way Created for diabetics Successful for weight loss in general

Control intake from meat, meat substitute and fat categories

Good for heart health


How many exchanges do you need?Exchange Group

1,200 Calories

1,600 Calories

2,000 Calories

Milk 2 3 3

Vegetables 3 4 4

Fruit 3 3 5

Starch/Bread 5 6 8

Meat (lean) 3 5 6

Fat 4 5 6


A sample meal Main course: spaghetti with meat sauce

2 starches, 2 meats Side dishes:

Salad: lettuce and other vegetables = 1-2 nonstarchy vegetables dressing (reduced fat) = 1 fat

Garlic bread (per slice): 1 starch, 1 fat Drink: Milk (8 oz) = 1 milk


Balancing Food with Exercise Use exercise to offset calorie intake

Want dessert? Go for a walk Eat too many fats today? Mow the grass with a

push mower


Balancing Food with ExerciseFood Calories Exercise

1 small chocolate chip cookie

50 calories Walking briskly for 10 minutes

Large gourmet chocolate chip cookie

200 calories

40 minutes of raking

One jelly-filled doughnut

300 calories

1 hour of walking

1 double cheeseburger, extra large fry, 24 oz drink (fast food)

1500 calories

Running 2.5 hours at 10 min/mile


Exercise Basics Exercise burns calories slowly

Do not expect it to offset a huge piece of pie Build muscle mass

Burns more calories all day long Improves heart health Not possible to spot reduce

First on, last off


Exercise versus physical activity Exercise = structured movement with the goal

of improving heart health, losing weight, and/or improving overall appearance aerobics

Physical activity = moving your body beyond what you do in a typical day gardening


The more you move… The more you burn

Little bouts of physical activity add up Park farther in the parking lot Take stairs at every chance Walk at lunch Clean the house

Exercise burns the most calories


Consider weight training Lean muscle

Burns calories Improves appearance Allows you to do more

Start slowly Use everyday objects until it becomes a habit


Squeezing in more activity At work:

Do lunges, squats or calf raises in down time At home:

Commercial break = fitness break In the car:

Ab crunches At kids’ sporting events:

Walk the field


Seeking Outside Help Physician

Medication (not a high long term success rate) OTC- Alli

Dietician Nutrition counseling/meal planning

Personal trainer Create exercise plan based on your needs and

limitations


Your Action Plan Identify calories needed Set goal Take measurements Adopt healthy eating for 1-3 months

Be more physically active Add exercise program Track measurements weekly, then monthly Reward successes


Resources Insurance Carrier (customize) Local gym/YMCA (customize) MyPyramid

www.mypyramid.gov


Acknowledgements This class was designed by:

Steven McKenzie B.A., M.Ed.

Purdue University Allison Bryan M.S.

Certified Health Education Specialist

This product was funded by a grant awarded under the Workforce Innovation in Regional Economic Development (WIRED) Initiative as implemented by the U.S. Department of Labor’s Employment & Training Administration. The information contained in this product was created by a grantee organization and does not necessarily reflect the official position of the U.S. Department of Labor. All references to non-governmental companies or organizations, their services, products, or resources are offered for informational purposes and should not be construed as an endorsement by the Department of Labor. This product is copyrighted by the institution that created it and is intended for individual organizational, non-commercial use only


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Maintain Your Middle Keys to weight loss © 2008 Purdue Research Foundation