LIFESTYLE

• Objectives– State 1-2 changes you can

make in your eating habits to help you lose weight

– State 1-2 changes you can make to increase your daily activity

Your Role in Hypertension Control• Lose weight• Exercise• Reduce your salt

(sodium) intake• Limit alcohol

Goal: 10% Weight Loss

Baseline Weight

10% Weight

Loss Goal

Target Weight

(for 10% loss)

150 15 135200 20 180250 25 225300 30 270

500

Eat Less Move More

1 LB = 3500 CALORIES

Goal:Burn an Extra 200

Calories A Day (About 30 min. of

walking)

Goal:Eat 300-500 Fewer

Calories a Day

CALORIE INTAKE

• Weight + “0” = estimated calories/day– Example: 300 lb man eats

about 3,000 cal/day– Weight loss goal = 2500

cal/day

• Checkbook concept

[Insert image of a typical ramen noodle

package and its nutrition information]

10-21-06 Ramen Noodles - whole pkg. 2 16 380

If you bite it …Write it!

[Insert image of a calorie counting guide. We used the T-Factor

2000 Fat Gram Counter by Jamie Pope and Martin Katahn (WW

Norton and Company, 1999). You may choose

another publication.]

[Insert image of a regular (non-diet) bottle of fruit juice and its nutrition

label. We chose Snapple Fruit Punch. You may

choose a different product.]

Hidden Calories

• Reduced fat foods not reduced calories

• Condiments• Alcohol• Soda• Juices• Nuts• Muffins and bagels• Popcorn

Eating Habit Changes 1

• Reduce portion sizes; use a smaller plate

• Eat to be satisfied, not stuffed

• Eat slowly and enjoy the food• Keep a food record• Get rid of tempting foods at

home

• Drink water before a meal• Bake, broil or grill lean

meats; remove fat/skin• Avoid alcohol• Eat more fruits and

vegetables• Eat less processed food

Eating Habit Changes 2

Eating Out 1

• Nutritional information available at chains

• Have a plan• Hold the mayo/special

sauces/cheese• One is better than 2; small

is better than large

Eating Out 2

• Order grilled, baked or broiled, NOT fried

• Share a meal, or take half home

• Avoid “meal deals”

500

Eat Less Move More

1 LB = 3500 CALORIES

Goal:Burn an Extra 200

Calories A Day (About 30 min. of

walking)

Goal:Eat 300-500 Fewer

Calories a Day

Exercise Guidelines

ACTIVITY MENUPlanned Exercise & Daily

Activity30-60 min/day total steps

Exercise Guidelines

• A minimum of 30 minutes is necessary to stimulate fat loss and improve fitness

Am Heart Association Recommendations• Do moderately intense cardio

30 min/day, 5 days/wkOR

• Do vigorously intense cardio 20 min/day, 3 days/wk

AND• Do strength training exercises

twice a week

Exercise Guidelines

• Check with your primary care physician before starting an exercise program

• Exercise bouts can be broken down into shorter periods: e.g., three 10-minute walks

Exercise Guidelines

• Comfortable pace: distance, not speed

• Symptom and action plan– Hypoglycemia– Angina

Exercise Guidelines

• Work up to 5 days/wk• Make a schedule, get a

plan, write it down• Write your exercise time

on your calendar, or keep a log

Exercise Guidelines

• Join a class at the senior center or recreation dept.

• Find an exercise friend• Pick a new place to walk

and see the community• Use exercise videos/DVDs

at home

Exercise Guidelines

ACTIVITY MENUPlanned Exercise & Daily

Activity30-60 min/day total steps

Ways to Increase Steps

• Take the stairs• Park farther away and walk• Step in place during TV

commercials• Walk the dog or a neighbor’s

dog• Mow the lawn• Vacuum• Get a walking partner• Keep a log of your progress

Brainstorming Activity

“What are some things you could do at YOUR post to help members

make lifestyle changes?”

Walking Group: WAMM

• WAMM = “Walk a Mile or More”

• Features:– Arrange a group walking time– 60-minute walk at a

comfortable pace– Indoor exercise options: video– Weekly weigh-ins; wallet card– Support of the group

Weight Loss Goal: 10%