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Weight Management

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Lizzie Bergquist

on 22 January 2013

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Transcript of Weight Management

Elizabeth Bergquist Weight Management Weight Management: Benefits of Maintaining your Weight: Anorexia Nervosa- starvation is intentional. UNDERWEIGHT: Physical Activity: - Facilitating maintenance of optimal body weight and percent body fat. - Reaching a healthy body weight will increase your overall health and well being. Why? How? - Healthy eating, physical activity, behavior and attitude. When? RIGHT NOW! Bulimia Nervosa- compulsive overeating, followed by purging Strategies for weight gain: - Physical activity to build muscles - Energy-dense foods - Three meals daily - Large portions - Extra snacks - Juice and milk Being aware of how many calories you are consuming. Nutritional Adequacy- eating well-balanced meals emphasizing fruits, vegetables, whole grains, lean meats, and low-fat milk products. Small Portions & Meal Spacing- eating the nutritional amount that is required in a day. Not following societies take on consuming all they give you, like in restaurants. Smaller more frequent meals are more successful at weight loss than three larger meals a day. Lower energy density- greater volume of food that are lower in calories. And eating more nutrient dense foods. Ex: kale, broccoli, berries, and spinach. Limiting sugars, alcohol, sodium, saturated and transaturated fats. Adequate water- water increase fullness, reduces hunger, and consequently reduce energy intake. The number of calories spent in an activity depends on body weight, intensity, and duration. The greater the energy deficit the greater the fat loss. Improves body composition Favorable effects on disease risks Short-term increase in energy expenditure Long-term increase in BMR Appetite control Stress reduction Physical and psychological well-being Improved self-esteem Behavior & Attitude: Behavior modification- therapy provides ways to overcome barriers to making dietary changes and increasing physical activity. Having support and accountability partner. Creating small goals & changes Cognitive Skills- changes to conscious thoughts with the goal of improving adherence to lifestyle modifications. Personal Attitude Little things- less screen time, high fibers, self-efficacy, maintain physical activity, eat breakfast, lower-kcalorie eating patterns. Start- 1:55 End- 2:55 Aerobic exercise burns more calories. Where as, 20 min of low- and moderate-intensity exercise burns more fat. http://www.fitnessmagazine.com/workout/motivation/get-started/power-surge-the-hidden-benefits-of-exercise/?page=1 Article on instant benefits of working out: Nike Running app: http://www.fitnessmagazine.com/workout/motivation/get-started/power-surge-the-hidden-benefits-of-exercise/?page=1 Magazines- IPHONE APPS- PINTEREST- Exercise ideas: http://violetsage.wordpress.com/tag/lazy-girl-fitness/ Where do you stand? Calculating your BMI (body mass index): You need your age, weight, and height. healthy range- 18.5- 24.9 Example: Me- 19, 120, 5'4 = 20.6 Are you above? below? in range? Picking a starting point. in range, so maintaining weight is the goal Calculate your BMR (basal metabolic rate): Lets you know the amount of calories your body needs and uses in YOUR normal day. This is an average it differs each day. Mine was 2152 calories per day (with moderate exercise 3-5 a week) Now What? Key concepts about maintaining weight: Best method- balancing the amount of calories that are being consumed with the amount of calories you are using. (However if you want to loose weight, you will need to increase the amount of calories being used and decrease the amount of calories being consumed. You would not want to balance your calories) Example: + 100 calories (a cookie) - 100 calories (1 minute wall sits) = 0 calories Eating several smaller well balanced meals a day. Example: Having support and a positive attitude in the process. Example: Having a running partner and believing in yourself (affirming yourself, remind yourself of the benefits) Healthy Eating: First review and understand DRI's (dietary reference intakes)- this was developed by the Institution of Medicine's Food and Nutrition Board. It is used for a source of nutrient allowance for healthy people. Food Group Recommended Servings: Grains: 6 oz Vegetables: 2 cups Fruits: 2 cups Milk: 3 cups Meat & Beans: 5 oz Oils: 6 tsp (2000 calorie diet) To prevent weight gain, you should be engaged in physical activity for a minimum of 60 minutes a day. (again this is individualized) Use your BMI and BMR as a foundation. Exercising should not be optional, it should just be a part of your day. Being familiar with what cardio, lifting weights, and stretching does to your body and what its working. Example: have a running buddy Check weight once a week, not everyday. A healthy rate to lose weight is 1-2 pounds a week. (the weight will more likely stay off) Example: schedule a work-out in your day. Example: Long term goal- set goal weight. Short term goal- run five times this week. Example: Reminding yourself that managing your weight will help your overall health Choosing to be active. Examples: limiting "screen" time and implementing exercises into daily tasks Lastly and most importantly have confidence in yourself because you are a daughter/son of The Ruler of the world! Prevents cancer Happier Healthier bones Good bowel function Healthy nervous system Healthy heart look good feel good!
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