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?