Unit 4: Weight Management

Presenter:

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

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.

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

Body Mass Index

BMI = Weight in kilos(Height in metres)2

Body Mass Index

BMI kg/m2 Interpretation

Less than 18.5

Underweight

18.5 – 25 Desirable body weight

25 – 30 Overweight

Greater than 30

Moderately obese

Activity (part 1)

What did you eat yesterday?

How active were you yesterday?

Are you ready to lose weight?

Two things you need to do to lose weight successfully:

1. Get motivated.

2. Be prepared.

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

The Food Pyramid

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.

Activity (part 2)

Compare what you ate yesterday with the Food Pyramid

recommendations.

Did you do the recommended amount of physical activity

yesterday?

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?

Questions?